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2013 PC/Aerobic Challenge - Week 4 (of 4)

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Posted 2/21/2013 7:03 PM (GMT 0)
Week 4, Thursday : 4th day of cardio

I ran almost 6 miles, nice pace, a bit gray out, expecting 3-6" of snow this evening.
1 more day to go to conclude a wonderful and very beneficial 4 weeks

Dr. George Sheehan:
"Sweat cleanses from the inside. It comes from places a shower will never reach."
Posted 2/21/2013 7:04 PM (GMT 0)
Week 4, Day 4 (02/21)

  • Ninety minutes of shoveling 7 inches of wet, heavy snow from my triple-wide driveway.

Not my usual workout, but boy am I beat.  And yes, I have the pictures to prove it!

"My local gym has no confidence in me. The first machine the health club put me on was the respirator."

Posted 2/21/2013 7:11 PM (GMT 0)
02/17 SnowShovelingAerobics/45min/100foot driveway ...
02/18
02/19 Walking/2mi/37min
02/20 Walking/1mi/20min ... TreadMill/3.3mi/53min
02/21 Walking/1mi/20min ... WeightMachine/30min

Post Edited (JStars) : 2/21/2013 7:47:46 PM (GMT-7)

Posted 2/21/2013 7:24 PM (GMT 0)
Week 4 Thursday
30 mins treadmill, 30 mins nautilus circuit


“When it comes to eating right and exercising, there is no "I'll start tomorrow." Tomorrow is disease.”
― Terri Guillemets
Posted 2/21/2013 11:42 PM (GMT 0)
30 min walk
Posted 2/21/2013 11:44 PM (GMT 0)
Week 4. Thursday
30 min bow flex

Quote: 'You can have results or you can have excuses...
You can not have both'
Posted 2/22/2013 12:40 AM (GMT 0)
Week 4 Day 5 Thursday 02/21

"Exercise to stimulate, not to annihilate. The world wasn't formed in a day, and neither were we. Set small goals and build upon them. "
Lee Haney, 8 time Mr. Olympia

12 Min of Elliptical, 30 min of weight training for arms (15 sets).
Posted 2/22/2013 3:20 AM (GMT 0)
Week 4, Day 5, Thursday 2/21/13 (26 of 26 days in a row....)

45 minutes of cardio this morning. Treadmill still set at max incline.

No weights again tonight - another business dinner.
Posted 2/22/2013 4:46 AM (GMT 0)
"Don't quit!" (Jake)
Thursday....A half hour of pool walking and a mile and a half walk.
Posted 2/22/2013 1:09 PM (GMT 0)
Week 4, Day 6 Friday 02/22

"He that takes medicine and neglects diet wastes the skills of the physician."
- Chinese proverb

30 Min. on the Elliptical at home, 1/2 forward, 1/2 in reverse.
Posted 2/22/2013 1:52 PM (GMT 0)
Friday:
45 minute cycling/spinning class + 10 minute abs workout in the morning
45 minute weightlifting class + 10 minute abs workout in the afternoon
Posted 2/22/2013 3:15 PM (GMT 0)
It’s QUOTE WEEK here at the PC/Aerobic Challenge , Week #4.   Every participant is asked to add a quote to each entry this week that may serve as inspiration or contemplation for your fellow participants (or the many lurkers).   Find the quote that inspires you, and add it to your exercise entry! Here’s my quote for today, and it comes from the article, “Cancer:   50 Essential Things To Do” “Abundant authoritative, scientifically validated evidence exists that the immune system—which protects against cancer proliferation—is profoundly influenced by lifestyle choices (diet, exercise , stress reduction).”       Week #4, Friday Interval training at the Y:   6 minutes hard on an aerobic machine (Arc Glider, elliptical, revolving stairs, stationary bike, etc.) followed quickly by a circuit of 3 weight machines (to fatigue); then repeat…another aerobic machine, and another set of weights.  When you go quickly from aerobic machine to weights, and then weight machine to weight machine, then quickly back to aerobic machine, you are breathing hard the whole time.  Great workout!  
Posted 2/22/2013 4:39 PM (GMT 0)

Week 4, Friday.

40 Minutes treadmill, 2.5 miles.

Two sets of lower body exercise glutes, legs, etc.

Quote from Dr. Myers:  "While exercise does not appear to reduce the risk of prostate cancer, it can have a profound impact on the quality of life and outcome of treatment for men with prostate cancer".

Posted 2/22/2013 6:28 PM (GMT 0)
02/17 SnowShovelingAerobics/45min/100foot driveway ...
02/18
02/19 Walking/2mi/37min
02/20 Walking/1mi/20min ... TreadMill/3.3mi/53min
02/21 Walking/1mi/20min ... WeightMachine/30min
02/22 Walking/2.2mi/40min...
Posted 2/22/2013 8:49 PM (GMT 0)
Week 4 friday day 2. 30 min rower 90 mins wts. floor exercize .

coming off a cold, flu something. Felt very week this morning. Spirit is suffering….. relief is nigh.




albert einstein " something's moving "
Posted 2/22/2013 9:32 PM (GMT 0)
Week 4, Friday.

Brisk 1.7 mile walk in a lovely light North Carolina February rain that was trying to become sleet. Two laps of the parking lot plus twice over the walking trail to the far end of the building. Didn't wear a hat and my ears turned red and my nose ran. It was lovely. I feel almost like myself again. Thank you Casey. Thank you Prozac. Very refreshing!

Quote: Health nuts are going to feel stupid someday, lying in hospitals dying of nothing.
Redd Foxx
Posted 2/22/2013 10:28 PM (GMT 0)
Friday - Day 5 of Cardio!!!

2 mile run
Posted 2/22/2013 11:58 PM (GMT 0)
Week 4 Friday:  35 minutes of pool walking, and also a two-mile walk.
Posted 2/23/2013 12:10 AM (GMT 0)
Week 4, Day 5 (02/22)

  • 18 Minutes of hill/interval training on my LifeCycle stationary bike
  • 30 minutes of hill & direction interval training on my elliptical cross-trainer
  • 18 Minutes of hill/interval training on my LifeCycle stationary bike

"I prefer sit-ups to jumping jacks. At least I get to lie down after each one."

 

Posted 2/23/2013 3:02 AM (GMT 0)
Week 4, Day 6, Friday 2/22/13 (27 of 27 days in a row....)

45 minutes of cardio this morning. Treadmill still set at max incline.

45 minutes on the weights tonight "Biceps and Triceps" - and then another cardio session of shoveling snow for 45 minutes.

Casey - I edited yesterday's post - "copy and paste" mistake, I forgot to change "Wednesday" to "Thursday."

ONE MORE DAY TO GO FOR 28 of 28!!!!!!!!
Posted 2/23/2013 1:26 PM (GMT 0)
“Those who think they have not time for bodily exercise will sooner or later have to find time for illness.” ~ Edward Stanley



WEEK#4, Saturday...the final day of the 4-week PC/Aerobic Challenge

Greetings from outside Philly. I am spending a long weekend visiting my daughter (I live outside Chicago). She has a intercollegiate women's water polo home tournament this weekend, so that will be a lot of fun. The hotel I am staying at has a great exercise room, so I worked out 70 minutes this morning before heading over to the school. Aerobics, weights, floor/core and stretching.

I am traveling with only my iPad this weekend, and my spreadsheet is on my laptop, so I will be posting the Challenge totals after I return to Chicago Monday night in a "Wrap-up" thread, along with my PCF donation.

Thanks, everyone, for your generous support of the 2013 PC/Aerobic Challenge!
Posted 2/23/2013 1:45 PM (GMT 0)
Week 4, Day 7, Saturday 2/23/13 (28 of 28 days in a row!!!!!!) yeah

45 minutes of cardio this morning. Treadmill still set at max incline.

60 minutes on the weights this morning as well - "Shoulders and Traps" with sets of wrist curls / reverse wrist curls thrown in for good measure.  Total of 8 lifts, 21 different sets, 12 reps per set. 

Still have another cardio session of shoveling snow coming up for all of the neighbors yet this morning, but we'll just call that gravy!

Kurt - I want to thank you again for putting this on.  Your program provided that extra "nudge" I needed to get myself back on track with my overall fitness routine.  Before your challenge I let myself slip to only 2-3 weight lifting and 3-4 cardio sessions a week - so not only is your donation a good thing, but I can say for me personally it's also been phenomenal!  I'm BACK!

"Take care of your body. It’s the only place you have to live.”


 

Posted 2/23/2013 3:16 PM (GMT 0)
Week 4. Saturday.
30 min elliptical.
I'd also like to say thanks... Any reason to get us off our butt is good thing, I did feel a little like the tortoise from the Tortoise and the Hare compared to some others but then again we all know how that one ended.
Posted 2/23/2013 3:41 PM (GMT 0)
Friday--- 30min walk

Saturday ---- 30 min walk..

straggling to the finish line...got sick with a bad cold

Posted 2/23/2013 5:16 PM (GMT 0)
Week 4 Saturday
30 mins elliptical, 30 mins nautilus circuit

Thanks so much, Casey, for helping me get off my butt and back into exercise. I have more energy now, in the middle of radiation, than before I started.


"We do not stop exercising because we grow old - we grow old because we stop exercising."

Dr. Kenneth Cooper, Cooper Institute.
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