fitness log

Update: Apr. 20, 2011
Been a regular user of P90X and Insanity workouts. Especially the plyometrics programs. 
Bodyweight has dropped from 215 lb-ish  to just under 170 lbs


Apr. 20, 2011 - Insanity Workout - Plyometric Cardio Circuit - Full 42 min.
Apr. 22, 2011 - Insanity Workout - Cardio Power and Resistance - 25 min

Apr. 23, 2011 - Insanity Workout - Plyometric Cardio Circuit - Full 42 min.
Apr. 26, 2011 - Insanity Workout - Plyometric Cardio Circuit - Full 42 min.

Caught some damn flu

May 5, 2011 - Running with interval intensity - 4.2 km
May 8, 2011 - Running with interval intensity - 4.8 km
May 9, 2011 - Running with interval intensity - 4.8 km
May 11, 2011 -  Running with interval intensity - 4.8 km
May 16, 2011 -  Insanity Workout - Plyometric Cardio Circuit - Full 42 min.
May 31, 2011 - Lost track of which dates. But did 5 runs with interval intensity - 4.8 km in the last 1.5 weeks.
June 1, 2011 - Running with interval intensity - 3.2 km + 5 up & down hill running
June 3, 2011 - Running with interval intensity - 4.8 km + 11 up & down hill running
June 5, 2011 - Running - 3.2 km ; hill sprint - 5 intervals ; Running - 1.6 km ; hill sprint - 6 intervals
June 8, 2011 - Running - 3.2 km + 13 sets of hill sprint
June 11, 2011 - Running - 3.2 km + 13 sets of hill sprint
June 15, 2011 - Running - 3.2 km + 13 sets of hill sprint
June 18, 2011 - Running with interval intensity - 4.8 km + 14 sets of hill sprint with interval intensity
June 20, 2011 - Running with interval intensity - 8 km + 5 sets of hill sprint with interval intensity
June 25, 2011 - Running with interval intensity - 8 km + 10 sets of hill sprints with interval intensity
June 27, 2011 - Running with interval intensity - 6.4 km + 5 sets of hill sprints with interval intensity
June 29, 2011 - Running with interval intensity - 4.8 km + 7 sets of hill sprints with interval intensity
July 05, 2011 -  Running with interval intensity - 4.8 km + 10 sets of hill sprints with interval intensity
July 09, 2011 -  Running with interval intensity - 4.8 km + 10 sets of hill sprints with interval intensity
July 10, 2011 - July 30, 2011 - Been running 3.2 km almost daily + 3 sets of 3 hill sprints + 20 push ups/ set.
July 31, 2011 - Running 8km
Aug 03, 2011 - Running 3.2 km + 3 sets of 3 hill sprints + 20 push ups/set
Aug 09, 2011 - Running 3.2 km + 3 sets of 3 hill sprints + 20 push ups/set
Aug 12, 2011 - Running 3.2 km
Aug 14, 2011 - Running 3.2 km + 3 hill sprints
Aug 16, 2011 - Running 3.2 km + 5 hill sprints + 25 push ups + 3 hill sprints + 25 push ups



The goals of keeping this fitness log are:
1) to keep a fit body and sharpen the mind;
2) to seek forever improvement by measuring progress through time; and
3) to maintaining a disciplined mind through persistence and focus.


Weights:
July 31, 2010 - Shoulders&Arms - 15 min
Aug. 4, 2010 - Shoulders&Arms - 24 min
Aug. 10, 2010 -  Shoulders&Arms - 32 min
Aug. 11, 2010 - Chest & Arms - 15 min
Aug. 21, 2010 - Shoulders&Arms; Abs crunches - 15 min

Stationary Biking:
----DATE-----DURATION (min:sec)---DISTANCE---CALORIES
July 31, 2010-----------30:32--------------9.03km-------226.80
Aug. 15, 2010----------30:34--------------9.19km-------229.30
Aug. 21, 2010----------30:36--------------9.33km-------231.60

Running:
Aug. 1, 2010----------1.6km
Aug. 3, 2010----------3.2km
Aug. 5, 2010----------3.2km
Aug. 8, 2010----------1.6km
Aug. 11, 2010---------1.6km
Aug. 12, 2010---------1.6km
Aug. 14, 2010---------3.2km
Aug. 17, 2010---------3.2km
Aug. 20, 2010---------3.2km
Aug. 21, 2010---------a run turned into a walk
Aug. 28, 2010---------1.6km (morning run)
Aug. 29, 2010---------1.6km (morning run)
Aug. 31, 2010---------3.2km
Sept. 3, 2010----------4.8km
Sept. 5, 2010----------4.8km
----------------------Trip to China for 2 weeks---------------
Sept. 29, 2010---------1.6km (morning)
Sept. 30, 2010---------4.8km (1.6km in morning, rest in evening)

Endurance:
Aug. 8, 2010-------Plyometrics - 27 min
Aug. 25, 2010------Plyometrics - 27 min

==============================================================

P90X:
May 30, 2009 - Chest&Shoulders
June 1, 2009 - Plyometrics - could only endure 20min.
June 7, 2009 - Plyometrics - 30min this time.
June 8, 2009 - Chest, Shoulders &Triceps
June 10, 2009 - Plyometrics - 25 min
June 11, 2009 - Plyometrics - 32 min
June 14, 2009 - Ploymetrics - 35 min
June 16, 2009 - Ab Ripper X - 5 min (along with 30min of stationary biking)
June 21, 2009 - Ab Ripper X - 5 min (along with 30min of stationary biking)
July 11, 2009 - Ab Ripper X - 5 min (along with 41min of stationary biking)
July 12, 2009 - Ab Ripper X - 8 min (along with 30min of stationary biking)
- Shoulders&Arms - 40 min



Stationary Biking (goal: to increase DISTANCE and CALORIES while keeping DURATION constant, therefore increasing intensity/stamina):

----DATE-----DURATION (min:sec)---DISTANCE---CALORIES

Feb. 20, 2009---------30:36--------------8.72km-------219.70
Feb. 21, 2009---------30:33--------------9.26km-------229.80*
Feb. 22, 2009---------30:31--------------9.21km-------227.70
Feb. 24, 2009---------30:35--------------9.72km-------238.30*
Feb. 26, 2009---------30:37--------------8.82km-------221.60
Feb. 27, 2009---------30:32--------------8.79km-------220.00
Feb. 28, 2009---------30:34--------------9.92km-------241.90*
Mar. 02, 2009---------30:32--------------9.18km-------227.60
Mar. 04, 2009---------30:32-------------10.16km-------244.80*
Mar. 07, 2009---------30:33--------------9.41km-------231.10
Mar. 08, 2009---------30:33--------------8.15km-------201.20
Mar. 12, 2009---------30:36--------------9.81km-------239.10
Mar. 13, 2009---------30:37--------------5.96km-------167.90
Mar. 14, 2009---------30:36--------------9.99km-------244.90*
Mar. 22, 2009---------30:34-------------10.28km-------244.20
Mar. 29, 2009---------30:34-------------10.00km-------243.60
Mar. 31, 2009---------30:35-------------10.07km-------245.00*
Apr. 25, 2009---------30:33--------------9.39km-------233.40
May. 08, 2009---------30:35--------------9.48km-------233.30
May. 13, 2009---------30:32--------------9.61km-------235.40
May. 16, 2009---------30:33--------------9.26km-------229.50
May. 17, 2009---------30:33-------------10.04km-------244.00
Jun. 16, 2009---------30:34--------------9.00km-------225.00
Jun. 21, 2009---------30:34--------------9.21km-------228.70
Jun. 28, 2009---------30:34--------------9.50km-------232.50
Jun. 29, 2009---------30:32--------------9.87km-------240.20
Jul. 03, 2009---------30:31--------------8.94km-------223.60
Jul. 11, 2009---------41:20-------------12.17km-------305.60
Jul. 12, 2009---------30:35-------------10.07km-------244.30


Suburi using 6-piece suburi shinai:

-----DATE--------REPETITIONS (1 repetition = 15 swings/arm * 2 arms)
Mar. 08, 2009--------7
Mar. 15, 2009--------9
Mar. 22, 2009--------9
Mar. 26, 2009-------11
Apr. 01, 2009-------12

Running:
Mar. 20, 2009----------1.6km
Mar. 21, 2009----------1.6km
Mar. 28, 2009----------1.6km
Apr. 05, 2009----------1.6km
Apr. 09, 2009----------1.6km
Apr. 11, 2009----------1.6km
Apr. 12, 2009----------1.6km
Apr. 13, 2009----------1.6km
Apr. 15, 2009----------2.0km (very difficult still to get back in running after indoor cycling for most of winter)
Apr. 22, 2009----------4.0km
Apr. 28, 2009----------3.2km
May. 02, 2009----------1.6km