Can you keep up? I know I can’t..

Fitness Goals 2004
This page was last updated: 09/17/2004
Here is a picture of me when I was at my heaviest weight…. 305 pounds. This photo was taken by Dan Jessup.

This is what I look like today 04-26-2004 at 225 pounds. The size of the shirt that I am wearing is a large.. 80 pounds less then the photo above. .

This my favorite Quote. Hopefully if I keep saying it over and over I will achieve my goals…
Every man is enthusiastic at times. One man has enthusiasm for thirty minutes, another for thirty days — but it is the man who has it for thirty years who makes a success in life. ..

Here is the background of my weight problems.
First of all I want to say that I take full responsibility of me being overweight… It is not Fast Food places.. Not my parents.. Not my wife… It was my laziness and my enjoyment of food…
06-04-1984 weighed 197 at High School Graduation..
12-20-1991 Meet Kim for the first time.. Weighed 225…

09-03-1994 weighed 265 at our Wedding when I married Kim..

Sept 1996 bought Nordic Track trainer.. Used once.. Money not well spent..

09-16-1997 Motorcycle accident. Most embarrassing was stating I weighted 305 in front of my Mom..

02-01-1998 Started back at work… 287 pounds..

02-20-1998 Joined Omni Fitness Center. Lasted 2 weeks of going there.. Membership for a year… Again Money really not well spent..

August 2001 Joined the Strongsville Rec Center.. Went 1 day.. Joined for a year.. Again not money well spent..
01-01-2002 Weighed 265 pounds…

Goals For 2004
If I achieve these wait till 2005..
12-31-2004 190 pounds
To wear 36 inch pants and look good wearing them
To do a century on my bicycle. The last time was in 1989. I am looking at one in September…

Now we fast forward to March 1 2004….

03-01-2004. Started trying to lose weight AGAIN….Weighed in this morning at 248 pounds..

03-15-2004 Joined Omni Fitness center again.. Hopefully I will get my money out of this place….

03-18-2004. Worked out for the first time. 20 minutes on fitness cycle and 20 minutes on the treadmill.. Weighed 238..Little self conscious that everyone is wondering why a fat guy like me is there. Or they are betting I won’t be back..

03-19-2004 30 minutes on the fitness cycle and 30 minutes on the treadmill. Feeling a little bit better about coming to the gym.

03-20-2004.. Sat.. Didn’t work out today
This is my average food intake per day..
I have a rice cake & a banana for breakfast.
Lunch I have salad with Tabasco sauce. with 2 chicken strips.
Dinner I have a salad with Tabasco sauce sometimes with 2 chicken strips sometimes without..
A few nights I have something instead of salad. Such as a couple slices of pizza thin crust light cheese with chicken. Or a Turkey burger on light bread or a Turkey hotdog on a light hotdog bun..

03-21-2004.. Went and worked out today.. 35 Minutes on the Cycle and 20 minutes on the treadmill.. I am seeing the same people here every time I am here.

03-22-2004 Monday.. Didn’t work out..

03-23-2004 40 minutes on the cycle and 30 minutes on the treadmill.

03-24-2004 40 minutes on the cycle and 30 minutes on the treadmill.

03-25-2004 40 minutes on the cycle and 30 minutes on the treadmill.

03-27-2004 Kim and I went to meet the trainer so we can learn how to use some of the nautilus equipment. Did 13 minutes on the elliptical trainer and learned 8 Nautilus machines..

03-28-2004 Did the elliptical trainer for 10 minutes to warm up.. Did the 8 Nautilus exercises.. Did another 20 minutes on the elliptical trainer..

03-29-2004.. Monday.. Didn’t work out.. I missed it this morning..

03-30-2004 Did the elliptical trainer for 10 minutes to warm up.. Did the 8 Nautilus exercises.. Did another 20 minutes on the elliptical trainer.. Weighed in this morning at 233…Did I mention that I am sore and tired..I am starting to fit in. One of the guys who work at Omni gave me a free protein drink.. It had 250 calories.. I only drank about a third of it.. It tasted Soooooo Good…..

03-31-2004 Did the elliptical trainer for 30 minutes .. 384 calories burned over 3 miles… Used the treadmill for 30 minutes. 310 calories burned.. Total calories 694 Lets see that is one less big Mac without cheese that I am carrying.. Big Mac Calories 576 Calories from Fat 292.. Big Mac with Cheese. Calories 704 Calories from Fat 393. Listened to The divinci Code audio book on my new IPOD..

04-01-2004 Went and worked today. I was running late.. I did 10 minutes on the Elliptical trainer.. I screwed up the first Nautilus machine.. It was the leg press. I put it on 160 pounds instead of 100. I did the first set of ten and I was dying… I looked and noticed my mistake. The second set of 10 was much easier.. I did the other 7 machines with no problems.. Or Mistakes.. I went back upstairs and did 25 minutes on the bicycle.. I was having a rough time.. I wanted to do 30 but didn’t have it in me.. I fit in to a pair of jeans that I have not worn since I first started dating my wife.. When I say fit I mean I got them on and got them buttoned and was able to walk down the stairs.. I could not have sat down.. I am inspired by the fact of getting them buttoned.

04-02-2004 I Bought a new shirt last night.. Ready for the size not XXXXL I bought a sweater that size once.. Not XXXL I Lived for several years squeezing in to that size. not XXL but here we go ……. XL and it fit with room..GET OUT OF HERE.. I could not believe that it fit.. I bought it as inspiration and it darn thing fit.. I am inspired now..I Worked out to day. I tried the bicycle but on lasted about 15 minutes.. ARRGGHH that was depressing.. I did 30 minutes on the elliptical trainer.. I did 25 minutes on the treadmill.. I am sore.
04-03-2004 I didn’t work out today. I was over my fathers house helping him work on his basement..It still felt like a workout though..
04-04-2004.. Kim and I worked out today.. We took Morgan to the Daycare center at the Gym.. She had a great time and they Kim and her walked/ran the track.. Kim did 10 minutes on the tread mill and I did 10 minutes on the elliptical trainer to warm up for the Nautilus machines.. I did another 20 minutes after the Nautilus machines.. Total calories burned on the elliptical trainer.. 430 calories… That is equal to a
Starbucks Chocolate Chip Cookie, 1 has about 430 calories
04-05-2004.. It is Monday so I was unable to work out today.. I still cannot believe I am not loosing any weight…Just means that I have to work harder at the gym…
04-06-2004 I weighed my self this morning and it was 232…. 12 more to go by May 20….. Went to the Gym today.. I did the 10 minutes on the elliptical trainer (ET) to warm up.. I did the 8 nautilus machines. I noticed that I was able to do most of them 2 reps of 15 so it is time to move up the weight.. The only one that I had a problem doing the 10 was the Shoulder press. I did another 20 minutes on ET.. Total calories for the ET was 380 calories. That is a little more then
Dutch Apple bagel (350 calories/2.5 g fat/3 g fiber/73 g carbs) 7 at Panera’s Bread..
Here is my new work out sheet…

04-07-2004 Here is how it happened at the gym today.. I did 30 minutes on the Bicycle which burned 300 calories and did 20 minutes on the ET which was 280 calories.. Total 580 and that equals one delicious
Wendy’s Big Bacon Classic.
..MMMM Bacon….Did you know that bacon is about 70 calories per slice.. Turkey bacon is about 35.
04-08-2004 This is my 16th day working out at the gym. I thought it was more times then that but going to the gym is addicting.. I am working really hard to get in shape.. I stepped on the scale this morning and instead of it letting out a big groan from the weight of me is just let out a soft moan… 229… Yea!!!! under 230…I did my 10 minutes on the ET (Calories 130) and I bumped up 1 weight on each of the nautilus machines except the shoulder press. I still am having problems with that machine.. I was a little tired so I did 25 minutes on the treadmill instead of the ET (250 calories).. Total calories is 380 which equals a

Starbucks Butter Croissants or a Panera’s French Toast bagel…

04-09-2004 I went to the gym this morning #17.. I did 30 minutes on the ET and 30 on the Bicycle.. Total Calories burned.. 505…. I weighed my self this morning… 228 that would be 20 pounds in 39 days… .
04-10-2004 Didn’t work out today… I do miss it on days that I don’t go..
04-11-2003 Easter Sunday.. We got up this morning and went to the gym. It was crowded today because they were only open till noon. Kim and I did 10 minutes on the Treadmill. I burned 130 calories.. It was 3.8 mph and a grade of 7.0.. Kim and I played about 45 minutes of racquetball. It was a lot of fun. We went to Chili’s for lunch. I had the guiltless chicken platter. It had corn on the cob. rice, steamed vegetables and grilled chicken. I left 1/2 the rice and 1/2 the chicken for later. 18th Day at the gym.
04-12-2004 It is Monday so I didn’t work out today…
04-13-2004 I did 10 minutes on the ET which was 120 calorie. Did the 8 Nautilus machines and then went back and did 23 minutes on the ET which was 400 calories.. Total for the ET was 520 calories and that equals a
Burger King Croissan’wich with Sausage, egg and cheese.
Today was #20 at the gym..Total days since started exercising has been 26 days.. So I only have missed 7 days… I went out today and bought a new pair of dress pants… size 38’s.. I bought a couple of shirts.. I tried on the Large and they fit.. So cool….
04-14-2004 Worked out today but because of Time restrains I only did 15 minutes on the bicycle and 25 minutes on the ET. Total calories is 230.. #21 at the gym
04-15-2004 #22 for being at the gym. I did 10 minutes on the ET went and did the nautilus machines. I bumped up the weight on 3 of the machines. I then did another 30 minutes on the ET.. Total calories 430.
04-16-2004 #23 Did 40 minutes on the ET which was 612 calories and 15 minutes on the bicycle which equaled 120 calories…. For a total of 732 calories…The amount of calories in 4 slices of cheese pizza is 732 calories and 40 grams of fat.
04-17-2004 #24 at the gym… I did 45 minutes on the ET equaled 697 calories that is a little bit more then a Burger king Bacon double Cheeseburger… I would have 2 and a large order of French fries for a meal that is about .
04-18-2004 Worked out with Kim today.. Did 10 minutes on the ET then we did the Nautilus machines then another 10 on the ET. We then went clothes shopping.. It was great being able to walk into a store and them to help me because they have my size..#25 at the Gym
04-19-2004 Monday so I didn’t work out today….
04-20-2004 #26 worked out today… Bumped the weight up a total of 2 except for the last one I was at 30 and the shoulder press I was still at 30..I did 10 minutes for 150 calories and 26 for 350 on the ET.
04-21-2004 Day # 27 did 45 minutes on the ET and 20 on the Bicycle…
04-22-2004 Day # 28 Did 10 minutes on the ET and then did the Nautilus Machines and another 25 minutes on the ET..
04-23-2004 #29 at the Gym.. I did 45 minutes on the ET… It is great going to the gym.. I am feeling better and better all the time.. Are you ready for the scale reading this morning…. 225…. 5 More to go by May 20th.That is a total of 80 pounds since 09-16-1998 and 23 pounds since 03-01-2004.. .
04-24-2004…. #30 at the gym… I was a little tired today.. I did 25 minutes on the bicycle and it was very rough… So I decided to walk some laps.. At least I am burning some calories.. I walked 4 or 5 laps then I jogged 4 laps… This was the first time I tried running since the motorcycle accident.. well it is not like I was running when I weight 305 pounds.. So it has been even longer then that.. I run funny.. Not like Phoebe funny from Friends but I limp when I run.. I walked another 2 and jogged another 2 then I walked the last lap… I was very tired…
04-25-2004 #31 at the gym.. I did 10 minutes on the ET and then I did the weight training. I went and did another 20 minutes on the ET.
04-26-2004 Today was Monday so I didn’t work out
04-27-2004 #32 at the Gym I did the 10 minutes on the ET.. I did the weight training.. Today has been the first day that I did the Shoulder press with no problems.. I went and did another 25 minutes on the ET…
04-28-2004 #33 at the Gym.. So I have only missed 7 days since I started exercising… Did 40 Minutes on the ET 640 Calories then I did 8 Laps on the track walking and jogging.
04-29-2004 #34. I did the 10 minutes on the ET and then the weight training.. I went and did another 25 minutes on the ET..
04-30-2004. I didn’t go to the gym this today. I fell guilty about that..
05-01-2004.. #35 at the Gym. It is Saturday and I was at the gym at 6:45.. I did 45 minutes on the ET for 700 calories…
2 Months since I have started to lose weight.. 224 pounds.. That is 24 pounds lost.. I don’t know who will find them.. As long as they don’t try and return them to me..
05-02-2004 #36 at the Gym. Kim and I did 10 minutes on the ET ( 160 calories) and then did the Weight training.. Below is my current list of weights. We wanted to play racquetball but all the courts were full so we did another 15 minutes on the ET (230 Calories). We got Morgan and ran and walked the track.. That was a great feeling being able to run with Morgan and being able to keep up…
05-03-2004 #37 I was able to go to the gym today. I did 25 minutes on the ET and did 20 minutes on treadmill for a total of 430 calories. The weather is still cold outside so I have not been able to get in any miles so far this year on our bicycles…
05-04-2004 #38 Went to the gym today an did 10 minutes on the ET and then did the nautilus.. I finally moved up 10 pounds on the shoulder press. I was able to go for a bicycle tide today. The first time out and I did 15 miles in a little bit more then an hour..
05-05-2004. Didn’t make it to the gym today.
05-06-2004 #39 at the gym. I did 10 minutes on the ET and the nautilus and then another 15 minutes on the ET.
05-07-2004 #40 at the gym. I did 50 minutes on the ET for a total of 802 calories…
05-08-2004. Kim, Morgan and I went for a bicycle ride on the tandem and trailer bike today. We used our tandem talk for the first time. It worked great.. It was nice to be able to talk to each other with 0out yelling. We also was able to listen to the IPOD at the same time. We did 12 miles…
05-09-2004 We went to the gym this morning.. #41.. We worked out on the ET and played Racquetball.
05-10-2004 Today I hit my 1st mini goal.. I wanted to be 220 by May 20 and I hit it today… Morgan and I went for a 10.5 mile bicycle ride..
05-11-2004 #42 at the Gym 10 minutes on the ET and the nautilus machines…
05-12-2004 #43 at the Gym. 40 minutes on the ET
05-13-2004 #44 10 minutes on the ET, the nautilus machines and another 20 minutes on the ET..
05-14-2004 #45 40 minutes on the ET for 646 calories.. I dropped my car at the mechanic and rode my bike from there to home.. 8 Miles..
05-15-2004
05-16-2004 #46. Kim and I did 10 minutes on the ET and the nautilus machines.
05-17-2004 Didn’t work out today..
05-18-2004 #47 10 minutes on the ET, the nautilus machines and another 30 minutes on the ET..
05-19-2004 #48 40 minutes on the ET for 630 calories..
05-20-2004 REACHED MY GOAL!!!!!!!!!!!!!!!!!!!! 219.5 pounds today….
05-21-2004 Drove all day to Florida..
05-22-2004 Went to work out at a gym on vacation.. We were too early. So Kim and I went for a 2 mile walk at Seminole Park.. Saw an alligator in the water. That was cool because it was far away.. We went to the beach and had a grouper sandwich at the Hurricane. Kim and I did 7 miles on our bicycles around the developments in the area.
05-23-2004 I went and worked out today.. #48. Did 35 minutes on the ET for 570 calories. Kim and I did 7 miles on our bicycles. We went to Woody’s for Lunch today. Kim and I split an Ultimate Hamburger. It was wonderful. That is the first hamburger in 3 months… Janice, Kim, Morgan, Craig, Craig William, Steve, Dave, Mandy and myself did 7 miles on our bicycles on the Pinellas Trail.
05-24-2004 Walked around Disney World all day… Couldn’t even guess how many miles we walked.
05-25-2004 Janice, Morgan and me did 5 miles on our bicycles
05-26-2004 Uncle Bill, Janice, Morgan, Kim and me did 5 miles on our bicycles
05-27-2004 Uncle Bill and I did 18.8 miles on our bicycles. It was great..I was so happy doing some miles with Uncle Bill. Later in the day Janice, Kim, Morgan and I did another 7 miles on the Pinellas trail..
05-28-2004 Went to lifestyles with Kim and her Mom. I did 40 minute s on the ET for 640 calories and 10 minutes on a bicycle for 60 calories.. Total 720 calories
05-29-2004 Bad sunburn. Unable to work out
05-30-2004 Weighed my self today after returning from Vacation…. 215.5 that is losing 4 pounds on vacation…
05-31-2004.. Still a little sore from the sun burn.. Didn’t work out today..Start back tomorrow..
06-01-2004 #51 at the gym 10 minutes n the ET for 167 calories and then I worked out with the nautilus machines.
06-02-2004 #52 at the gym. I did 20 minutes on the ET and walked the track for 20 minutes. Still trying to get back in the swing of things after vacation.
06-03-2004 #53 at the gym. 10 minutes on the ET for 178 calories and moved up on the second and third natilus machines to 100 each.
06-04-2004 Didn’t go to the gym because I did a night ride with Century Cycles. 14 miles.. It was so cool.
06-05-2004 Didn’t work out today.
06-06-04 #54 at the gym. I did the Et for 142 calories and did a light workout because we went bicycle riding with Rebecca for 18 miles..
06-07-2004. It is Monday so I didn’t work out..
06-08-2004 #55 at the gym. Did 10 minutes on the ET for 160 calories. Did the nautilus machines and then ran 4 laps and walked 9.
06-09-2004 #56 at the gym. Did 30 minutes on the ET for 450 calories.
06-10-2004 #56 at the gym. Did 10 minutes on the ET and moved up on 3 different Nautilus Machines #5 105, #6 50 and #8 to 50.
06-11-2004 #57 at the gym Did 29 minutes on the ET for 501 calories, 3.2 miles and then walked 6 laps around the track.
06-12-2004 Didn’t work out today.. I should have went and done the nautilus..
06-13-2004 TOUR DE CURE!!!!! 32 miles in 2.5 hours riding time which is about 1600 calories..
06-14-2004 It was Monday so I didn’t work out.
06-15-04 #58 at the gym. Did 10 minutes on the ET for 164 calories. I moved up on 3 nautilus machines, #1 160, #2 110 and #3 120.
06-16-2004 #59 at the gym. Did the ET for 30 minutes for 500 calories walked 13 laps around the track = 1 mile.
06-17-2004 #60 at the gym. Did 10 minutes on the ET for 160 calories and 1.1 miles. moved up 1 nautilus machine. Walked 10 laps.
Here is my Starting and current weights on the nautilus machines.
March 18th June 17th
Cybex Leg Press 100 160
Nautilus Leg Extension 50 110
Icarian Leg Curl 40 120
Life Fitness Back Row 45 105
Life Fitness Chest Press 45 105
Life Fitness Shoulder Press 30 50
Cybex Rotary Torso 30 80
AB Bench Pro 10 50

06-18-200 # 61 at the gym. I did 30 minutes on the ET for Calories and walked X amount of laps…
06-19-2004 Went for a bicycle ride today. I went 51 miles for 2419.2 calories. My knees are sore.. It was a great feeling to ride that far..
06-20-2004 # 62 at the gym. Did 12 minutes on the ET and the nautilus machines
06-21-2004 It is Monday so no work out..
06-22-2004 #63 at the gym. 10 minutes on the ET for 164 calories and 1.14
06-23-2004 #64 at the Gym. Did 25 minutes on the ET for 438 calories and 2.82 miles
06-24-2004 #65 at the gym. Worked out for 10 minutes on the ET and did the nautilus machines
Didn’t work out either 6-25 or 6-26 20004… I should have worked out one of those days.. I don’t want to get in the habit of not going to the gym
06-27-2004 #66 at the gym.. Worked on the ET for 10 mines for 183 calories. Moved up on 2 of the nautilus machines.
It was Monday so no workout today..
06-29-2004 #67 at the gym.. I did 10 minutes on the ET and the nautilus machines.
06-30-2004 #68 at the gym.. Did 30 minutes on the ET for 500 calories and 3.29 miles and then walked 13 laps for 1 mile..
07-01-2004 #69 at the gym.. Did 10 minutes on the ET for 163 calories and 1.09 miles.. I did the nautilus machines. I didn’t move up the weight on any..
07-02-2004 Didn’t work out today.. I got up late..
07-03-2004 #70 at the gym.. I Worked out today especially because I didn’t go yesterday. I feel very guilty if I don’t go..Did 23 minutes on the ET for 400 calories..
07-04-2004 Didn’t work out today..I thought the parade started at 10:00 but it started at 2:00. We rode the tandem and the tag-a-long to the parade. The skies opened up and we got drenched…
07-05-2004. We did a bike ride on the Tow-path. We started at the Winking Lizard and went to the train station. It was 16 miles. We saw 2 (YECH!!!) snakes..
07-06-2004 #71 at the gym. 10 minutes on the ET for 172 calories and 1.12 miles. Did the nautilus machines then walked 13 laps for 1 mile.
07-07-2004 Didn’t work out today because I need to make up time for an appointment today..
07-08-2004 #72 at the gym. Did 24 minutes on the ET for 400 calories and 2.68 miles. Then I did the nautilus machines
07-09-2004#73 at the gym. Did 24 minutes on the ET for 400 calories and 2.70 miles. I walked 9 laps..
07-10-04 Night Ride.
We got at the meeting area at about 7:45. Shortly after we arrived there was another tandem couple that showed up. They have a blue cannondale…Bill and his wife were very interested in the Tandem Talk that we were using. As we were heading out I noticed that there was yet a third tandem. It was a Burley. We got in behind the ‘Dale and they were keeping a fast past on the tow-path. Before the ride I kept telling Kim that this was not a race. That we will just keep our own pace and now I am sucked into keeping up with this tandem.. Here comes the Burley to take the front and to keep the pace for 4 or 5 miles.. ‘Dale took the lead again and didn’t let go.. I had no plans of passing.. My hopes were not to be dropped to far back.. When we were almost to the half way point Kim tells me that this is not a race.. I reply that even though it is not a race why can’t we try to come in first..
07-11-2004 #74 at the gym. Did 10 minutes on the ET and did the 8 Nautilus Machines.
07-12-2004 Did not work out because it Monday.
07-13-2004 #75 at the gym. Did 20 minutes on the ET for 336 Calories and did 7 of the 8 Machines. I am having a problem with my chest muscles. I did 35 pounds on the and did the 8 Nautilus Machines.
07-14-2004 #76 at the Gym. Did 34 minutes on the ET for 400 Calories and 2.71 miles.
07-15-2004 Didn’t work out.
07-16-2004 #77 at the Gym. Did 30 minutes on the ET for 500 calories and3.38 miles and walked 5 laps.
07-17-2004 We got rained out of the Ice-cream ride of 42 miles. We did 10 miles later in the day on the towpath.
07-18-2004 #78 at the gym. Did 10 minutes on the ET for 154 calories. Did the eight natilus machines. Moved up to 180 on the leg press and 120 on the leg extension. We also did a 15 mile bicycle ride on our singles. We went from our house to Isaac lake and had a picnic.
07-19-2004 Didn’t work out.
07-20-2004 #79 at the gym. Did 20 minutes on the ET for 338 calories and 2.24 miles. Did the eight Nautilus machines. Ran 5 laps and then walked 5.
07-21-2004 #80 at the gym. did 27 minutes on the ET for 441 calories. Walked 7 laps
07-22-2004 #81 at the gym. Did 20 minutes on the ET and did the eight nautilus machines.
07-23-2004 #82 at the gym. Did 34 minutes on the ET and walked 9 laps.
07-24-2004 #83 at the gym. Did 23 minutes on the ET for 400 Calories. Ran 9 laps and walked 4. The nine laps would equal 3/4ths of a mile. Yea for me.
07-25-2004 Did the 10 mile Sweet corn ride.
07-26-2004 Didn’t work out. Rode 4 miles with a friend. We did single track. I borrowed Kim’s mountain bike and tore off the derailleur.
07-27-2004 and 07-28-2004 Didn’t work out.
07-29-2004 #84 at the gym. Did 25 minutes on the ET for 432 calories and did the 8 machines. I moved to 130 on the leg extension.
07-30-04 #85 at the gym. I did 36 minutes on the ET for 600 calories and then ran 3 laps and walked 5.
07-31-2004 Didn’t work out today went to the Zabarsky Family Reunion
08-01-01 Didn’t go to the gym but did 27 miles and burned over 1500 calories. I rode from our house to Paw-Paw picnic area. Later I rode to Gloria’s house to pick up my bicycling gloves.
08-01-01 Didn’t go to the gym because we went to Breakfast with Nathan, Terry, ?? Janice. I later rode 27 miles and burned over 1500 calories. I rode from our house to Paw-Paw picnic area. Later I rode to Gloria’s house to pick up my bicycling gloves
08-02-04 It is Monday didn’t work out.
08-03-04 #85 at the gym. Did 18 minutes on the ET.
1. 180
2. 130
3. 120
4. 120
5. 104
6. 50
7. 80
8. 50
Walked 6 laps.. Rode home after dropping my car at the mechanics for 8 miles.
08-04-04 Didn’t go to the gym.. I rode to work total miles to and from work 26 miles for 1000 calories..
08-05-04 #86 at the gym Did the ET for 300 calories and did the nautilus machines.
08-06-04 Didn’t go to the gym. We did a night ride for 18 miles.. I am not sure how many calories. Kim went over her handlebars.. She is alright but she wanted to turn back.. Morgan was very tired so I had her count. She counted to 277.. Not bad for 5 years old.. We then sang silly Old McDonald songs.. Our car would not start so we had to call my parents at 12:00 at night to pick us up..
08-07-04 Had to go to the Mechanics to take off our bikes from the top of the car so they can get it in the garage..
08-08-04 Did the Emerald Necklace ride. It was 52 miles.. 32 of which were very hilly.
08-09-04 It is Monday so I didn’t work out.
08-10-04 #87 at the Gym. Did 17 minutes on the ET for 302 calories..
08-11-04 # 88 at the gym. Did 30 minutes on the ET for 500 Calories and walked 6 laps.
08-12-04 17.32 minutes on the ET for 300 calories, Did the 8 nautilus machines.
08-13, 08-14, 08-15-04 We went camping so I didn’t work out.. We had a great time.
08-16-04 It is Monday so I didn’t work out.
08-17-04 #89 at the Gym. Did 29.09 minutes on the ET for 500 calories. Did the nautilus machines.
08-18-04 #90 Did you read that NINETY DAYS at the gym. Did 30 minutes on the ET for 500 calories.
08-19-04 #91 at the gym. Did 10 minutes on the ET for 184 calories and the 8 nautilus machines.
08-20-04 Did not work out. I over slept.
08-21-04 #92 at the gym.. I did 30.12 minutes on the ET for 500 calories.. I walked 8 laps..
08-22-04 #93 at the gym. I did 12.27 minutes on the ET for 209 calories. Did the Nautilus machines.
08-23-04 #94 at the gym. I did the ET and walked Laps.
08-24-2004 #95 at the gym. I did 300 calories in 18.35 minutes. Moved up on the 1st nautilus machine.
08-25-2004 #96 at the gym. I burned 400 calories in 24.17 minutes and walked 6 laps.
08-26-2004 #97 at the gym. I burned 251 calories in 15:30 minutes and did the 8 Nautilus machines.
08-27-2004 #98 at the gym. Burned 521 calories in 32:46 minutes and walked 4 laps and ran 2.
08-28-2004 #99 at the gym. We worked out with the trainer again. He showed us 4 new machines and new exercises on the abs crunch. He also showed us what we were doing wrong on the Torso Flex machine.
08-29-2004 50.0 miles taking 3.35 hours to ride. Average speed was 14.5 MPH.
08-30-2004 #100.. Yes I said Number One Hundred Days at the Gym… Yea for me.. I burned 301 calories on the ET and did 7 laps.. Janice, Rebecca and myself did 13 miles on a night ride starting at my house and going to the past the library.
08-31-2004 #101 at the gym. I burned 160 calories in 10 minutes and did the nautilus including the new machines.. Now there are 13 exercises..
09-01-2004 Rode to work. Kim’s car was in the shop. Rode 16 miles total for the day.
09-02-2004 Didn’t work out today.
09-03-2004 MTR2004. Did 10 miles with Kim and Morgan on the tandem and the tag-a-long to and from the cookout.
09-04-2004 MTR2004. Rode 45 miles with Kim and Morgan on the tandem and the tag-a-long.
09-05-2004 MTR2004. Mechanical trouble with the tag-a-long. Walked 3 miles.
09-06-2004 Didn’t work out..
09-07-204. #102 at the gym. burned 243 calories in 15 minutes on the ET and did the 13 Nautilus.
09-08-2004 Didn’t work out today.. I am scum..
09-09-2004 #103 at the gym. Did 20 minutes on the ET and the 13 Nautilus.
09-10-2004 Didn’t work out today. I want to keep my legs fresh for tomorrow
On Saturday September 11, I achieved goal number 2 for the year. I rode 100 miles on my bicycles in one day. It has been since 1989 since I have done that..

I started at about 6:15am. I rode down to the marina at Rocky river it is about 25.6 miles. I stopped and took a break then started back.. I got home at 10:15 with over 50 miles under my belt.. I rested & had lunch and at 11:15 I was back on my way.. At 55 miles I was thinking that there was no way I was going to be able to do this.. What what I thinking??? I figured if I could get back to the marina I would have over 75 miles and maybe have Kim come pick me up. At 75 miles I took a break for about 15 minutes and headed back towards home.. At 81 miles I called Kim to get a little encouragement.. Then at 85 miles I called again and asked her to pick me up at Wallace lake. I figured I would have close to 90 miles at that point.. I got to Wallace lake and decided that I would continue going away from my house because it was FLAT.. The way home had a couple of small hills but at this point they would feel like mountains.. My legs were killing me but I was maintaining a 15 MPH average.. I called Kim and asked her to meet me in the new destination.. It was at 95 miles when I stopped, I figured that I would do the other 5 miles later in the day.. Kim picked me up at about 3:20… I put my bike on top of the car… About a mile down the road my bike fell and the front fork was bent.. How am I going to do the last 5 miles.. So at 6:30 pm. I took the tandem out by myself and completed the last 5 miles.. Total miles for the day was 100.49 miles…and a calorie count of 4,446
09-12-2004 Didn’t work out.
09-13-2004 #104 at the gym. Burned 344 calories in 20 minutes on the ET and walked 13 laps.
09-14-2004 #105 at the gym. Burned 300 calories and did the 13 Nautilus machines
09-15-2004 #106 at the gym. Burned 440 calories in 25 minutes. Walked 10 laps.
09-16-2004.. #107 at the gym.. 7 Years ago today I was in my motorcycle accident.. weighed 305.. Today I weigh 193. burned 259 calories in 15 minutes on the ET for 1.6 miles. I did the 12 exercises.. 1 machine was down.. I used the treadmill and burned 142 calories in 13:21 minutes and .943 miles
09-17-2004 Night Ride 15 miles
09-18-2004 Didn’t work out.
09-19-2004 #108 at the gym. Did 10 minutes on the ET and the nautilus machines.
09-20-2004 #109 at the gym.. I did 25 minutes on the ET for 405 calories.
09-21-2004 #110 at the gym.. Did 10 minutes on the ET for 170 calories and the nautilus machines.
09-22-2004 Did not work out..
09-23-2004 #111 at the gym.. I did 10 minutes on the Et for 201 calories and the nautilus machines.. I increased the shoulder press to 120 pounds..
09-25 and 09-26-2004 Did not work out.. I am starting to make a habit of this.. I need to do something to get me back into working all the time..
09-26-2004 #112 at the gym.. I did 11 minutes on the ET for 214 calories.. and the nautilus machines.
09-27-2004 #113 at the gym.. Did 22 minutes for 411 calories..
09-28-2004 #114 at the gym.. Did 10 minutes on the ET and the nautilus machines..
09-29-2—4 Did not work out..
09-30-2004 #115 at the gym. Did 15 minutes on the ET for 254 calories and the nautilus machines.
10-01-2004 Did not work out…
10-02-2004 #Did 32 minutes on the ET for 553 calories and walked 6 laps..
10-03-2003 #

A woman kicked my butt today in front of 4 women, 2 guys (one of which was about 70 years old).. In fact they all kicked my butt. I know what you are thinking.. Randy you have been working out how can this be.

10-27-2004.. # at the Gym..
Well this morning I took a cycling spin class it is an hour long. I walked into the room and the lady that was in charge asked me if I have ever done a spin class before. I said “no”, so she helped me set up the bike. I then locked my feet into the toe clips so they would not slip off of the pedals.. She showed me the hand positions that she would call out.

There is no coasting on these bikes, they have a 38 pound fly wheel. I normally pedal like this.. pedal, pedal, pedal, pedal, coast, coast coast.. pedal, pedal, pedal, pedal, coast, coast coast….

So we start to ride..”Pick up the pace” she yelled out.. OK.. Stand position 3.. This is when I knew I was in trouble.. I almost killed myself because when I stand on my bike (which I hardly ever do), I stop pedaling and then stand and then resume pedaling.. Remember I told you these bikes don’t coast..Remember my feet are locked in.. I almost fell… So now I am standing and pedaling.. she yells out “Pick up the pace” Turn up the resistance.. After a couple of minutes we are allowed to sit back down… But keep pedaling.. Turn the resistance down and pedal faster.. Stand.. Turn up the resistance.. Pedal faster.. Sit.. Pedal faster.. Turn the resistance up.. It is all a blur by this time.. Sweat is pouring out of me.. I am soaking wet..I can barely hear the music over the beating of my heart and my heavy breathing.. I am done I cannot pedal any more.. My legs are screaming.. Stop..Stop.. Elapsed time 15 minutes.. I am toast.. I look around everyone else is smiling barely sweating.. I get of the bike, wipe it down. I put my head down and slipped out of the room. My legs were burning all morning..

I will be back on Monday for the next meeting.. Maybe I can last 16 minutes..

MACHINE START TODAY DIFFERENCE PERCENTAGE
Cybex Leg Press 100 220 120 +120%
Nautilus Leg Extension 50 150 100 +200%
Icarian Leg Curl 40 120 80 +200%
Life Fitness Back Row 45 105 60 +133%
Life Fitness Chest Press 45 120 75
Life Fitness Shoulder Press 30 60 30
Cybex Rotary Torso 30 40 10
AB Bench Pro 10 45 30
Leg Inside 50 120 70
Leg Outside 50 120 70
Arm Extension 50 70 20
Arm Extension 20 30 10
Arm Curl 30 35 5

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