After a 3 month hiatus, I am heading back to the front lines again. So I have been looking for a tool that can totally capture all that I do, but that has proven to be a bit of a challenge. I pulled the below spreadsheet together from years of tracking my workout in excel, but since I want to not only keep it on my blog, but also make it easier to update if I am on the road, I will have to put it to code. The current version is somewhat of a bear to update. First I have run the numbers in my excel spreadsheet and then transfer it here – not the way I intend to go about this. So, for not I will start pulling the code together, probably write a plugin to do the update and see how it comes out.
| APRIL-MAY 2016 | CARDIO | CORE AND STRENGTH |   |
||||||||||||||
| Day# | Date | Week Day | Cardio (T,ER) |
Distance (Miles) |
CardioTime (Mins) |
Push Ups | SitUps | Flutter Kicks | Mount. Climbers |
Body Builders |
Jumping Jacks |
Leg Lifts | Plank/ Bridges |
TotalTime (Mins) |
Weight | Calories Burned |
DareBee |
| 1 | 1st | Fri | Elliptical | 0.83 | 10 | 0 | 0 | 0 | 0 | 0 | 60 | 0 | 0 | 36 | 195.0 | 1000 |  |
| 2 | 2nd | Sat | Treadmill | 0.70 | 10 | 75 | 0 | 0 | 0 | 0 | 0 | 0 | 70 | 68 | 193.5 | 1000 |  |
| 3 | 3rd | Sun | Elliptical | 0.97 | 10 | 0 | 120 | 60 | 30 | 0 | 0 | 0 | 0 | 43 | 193.5 | 1409 |  |
| 4 | 4th | Mon | Treadmill | 1.09 | 10 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 24 | 193.5 | 688 |  |
| REST | 5th | Tue | REST | REST | REST | REST | REST | REST | REST | REST | REST | REST | REST | REST | REST | REST | REST |
| 5 | 6th | Wed | Elliptical | 1.44 | 15 | 30 | 0 | 0 | 0 | 0 | 0 | 0 | 60 | 46 | 193.5 | 1000 |  |
| 6 | 7th | Thu | Elliptical | 1.5 | 15 | 60 | 25 | 25 | 25 | 25 | 25 | 25 | 60 | 60 | 192.2 | 1197 |  |
| 7 | 8th | Fri | Elliptical | 1.08 | 10 | 25 | 25 | 145 | 25 | 25 | 25 | 115 | 60 | 60 | 193.4 | 2883 |  |
| 8 | 9th | Sat | Elliptical | 1.26 | 10 | 25 | 25 | 25 | 25 | 25 | 125 | 25 | 60 | 45 | 193.4 | 1847 |  |
| REST | 10th | Sun | REST | REST | REST | REST | REST | REST | REST | REST | REST | REST | REST | REST | REST | REST | REST |
| 9 | 11th | Mon | Treadmill | 1.71 | 20 | 75 | 25 | 25 | 25 | 25 | 25 | 145 | 60 | 55 | 192.2 | 1874 |  |
| 10 | 12th | Tue | Treadmill | 1.73 | 20 | 55 | 25 | 25 | 25 | 85 | 145 | 25 | 60 | 67 | 192.2 | 1468 |  |
| 11 | 13th | Wed | None | 0.00 | 0.00 | 130 | 25 | 25 | 25 | 25 | 25 | 25 | 60 | 66 | 192.0 | 1384 |  |
| 12 | 14th | Thu | Treadmill | 3.32 | 40 | 25 | 25 | 25 | 25 | 25 | 25 | 25 | 60 | 64 | 193.2 | 1153 |  |
| REST | 15th | Fri | REST | REST | REST | REST | REST | REST | REST | REST | REST | REST | REST | REST | REST | REST | REST |
| 13 | 16th | Sat | Treadmill | 2.44 | 30 | 25 | 25 | 25 | 85 | 145 | 25 | 25 | 240 | 106 | 192.4 | 1357 |  |
| 14 | 17th | Sun | Elliptical | 2.82 | 30 | 100 | 25 | 25 | 25 | 25 | 25 | 25 | 270 | 73 | 193.2 | 1360 |  |
| 15 | 18th | Mon | Elliptical | 2.64 | 30 | 25 | 25 | 25 | 25 | 25 | 175 | 225 | 60 | 75 | 188.1 | 1119 |  |
| 16 | 19th | Tue | Elliptical | 2.69 | 30 | 25 | 25 | 25 | 25 | 25 | 25 | 25 | 240 | 53 | 191.6 | 971 | |
| REST | 20th | Wed | REST | REST | REST | REST | REST | REST | REST | REST | REST | REST | REST | REST | REST | REST | REST |
| 17 | 25th | Mon | Treadmill | 6.72 | 73 | 25 | 25 | 25 | 25 | 25 | 205 | 25 | 60 | 117 | 190.6 | 3131 |  |
| 18 | 26th | Tue | Treadmill | 4.30 | 45 | 85 | 25 | 25 | 25 | 25 | 25 | 25 | 150 | 90 | 190.6 | 3305 |  |
| 19 | 27th | Wed | Treadmill | 5.73 | 60 | 25 | 25 | 25 | 25 | 25 | 25 | 25 | 60 | 106 | 189.6 | 1966 |  |
| 20 | 28th | Thu | Treadmill | 4.76 | 60 | 25 | 25 | 25 | 25 | 25 | 225 | 25 | 60 | 78 | 191.8 | 1426 |  |
| REST | 29th | Fri | REST | REST | REST | REST | REST | REST | REST | REST | REST | REST | REST | REST | REST | REST | REST |
| 21 | 30th | Sat | Treadmill | 3.32 | 30 | 70 | 25 | 25 | 25 | 25 | 25 | 25 | 60 | 66 | 191.8 | 1252 |  |
| 22 | 1st | Sun | Treadmill | 3.33 | 30 | 25 | 25 | 25 | 25 | 25 | 25 | 265 | 60 | 83 | 190.2 | 1237 |  |
| 23 | 2nd | Mon | Treadmill | 3.62 | 30 | 25 | 85 | 25 | 25 | 25 | 25 | 25 | 60 | 70 | 189 | 3229 |  |
| 24 | 3rd | Tue | Treadmill | 4.15 | 30 | 25 | 25 | 25 | 25 | 25 | 25 | 25 | 60 | 65 | 189.2 | 2021 |  |
| REST | 4th | Wed | REST | REST | REST | REST | REST | REST | REST | REST | REST | REST | REST | REST | REST | REST | REST |
| 25 | 5th | Thu | Elliptical | 2.66 | 30 | 25 | 25 | 25 | 25 | 145 | 145 | 25 | 60 | 90 | 187.4 | 3521 |  |
| 26 | 6th | Fri | Elliptical | 3.02 | 30 | 75 | 25 | 25 | 25 | 25 | 25 | 25 | 130 | 79 | 186.7 | 2794 |  |
| 27 | 7th | Sat | Elliptical | 3.52 | 30 | 25 | 235 | 25 | 25 | 25 | 25 | 25 | 60 | 87 | 186.7 | 1444 |  |
| 28 | 8th | Sun | Elliptical | 3.82 | 30 | 25 | 25 | 25 | 25 | 25 | 25 | 25 | 60 | 42 | 188.9 | 813 |  |
| REST | 9th | Mon | REST | REST | REST | REST | REST | REST | REST | REST | REST | REST | REST | REST | REST | REST | REST |
| 29 | 10th | Tue | Mixed | 7.59 | 60 | 25 | 25 | 25 | 25 | 25 | 325 | 25 | 60 | 85 | 186.5 | 1610 |  |
| 30 | 11th | Wed | Elliptical | 6.29 | 60 | 30 | 25 | 25 | 20 | 25 | 25 | 25 | 60 | 106 | 184.3 | 1535 |  |
| Monthly Totals | – | 89.05 | 14.81 | 1235 | 895 | 865 | 750 | 925 | 1855 | 1275 | 2360 | 2105 | – | 50,960 | – | ||
| Monthly Goals | – | 80 | 10 | 750 | 750 | 750 | 750 | 750 | 750 | 750 | 1800 | 900 | – | 60,000 | – | ||
| Yearly Totals | – | 89.05 | 14.81 | 1235 | 895 | 865 | 750 | 925 | 1855 | 1275 | 2360 | 2105 | – | 50,960 | – | ||
| Yearly Goals | – | 1000 | 120 | 10,000 | 10,000 | 10,000 | 10,000 | 10,000 | 10,000 | 10,000 | 21,600 | 10,800 | – | 720,00 | – | ||
DAY 9
Summary: Kind of weird starting daily log 9 days in, but here I am anyway. Body is waking up; still not able to get through the full warm up, but working on it. I will be doing elevation on the treadmill. I will try to stay (0-5° incline).
DAY 13
Summary: Really tough workout today. Was able to get through my pre-25s relatively fast, but DareBee had a whole bunch of BodyBuilders and Mountain Climbers that just sapped me; then had to do treadmill. Tough!
DAY 17
Summary: Really crazy slip. Had to visit Cornell for a few days and despite my best efforts to not miss any days, I was not able to keep to my full regimen. I got in one day; anyways, kick butt on cardio starting this round.
DAY 21
Summary: Oh yeah – getting there. Kicked it up a notch and got my a$$ burned on a 6min/mi. Able to push through it tho and will be back to it tomorrow again. Stopped at 15mins, climbed 2deg for 5mins, then resumed.
DAY 25
Summary: Damn that was a hard workout. Doing a 120 bodybuilder in addition to the pre-25s, along with high knees and butt-kickers really torn me up. I feel so ill-equipped even after more than 2 weeks – will keep pushing!
DAY 29
Summary: The joy of accomplishment is sweeping over me as I end this phase. Body feels much better; dropped 8.5lbs after a slow start. Next phase will be big cardio to get lean and then return to strength afterwards.
DAY 10
Summary: Not much difference from yesterday beside the focus on DareBee was legs. I can feel the lazy shell cracking and getting stronger, but I am certainly not there yet. Not able to get thru 25 minimums in one go as yet.
DAY 14
Summary: Probably not as tough as yesterday, but no cake walk either. Got through my pre-25s okay; MCs are kicking my ass – but good for getting heart rate up. Legs were wobbly, but was able to hit the elliptical today. Fine!
DAY 18
Summary: Starting to turn up the cardio a bit now. 60 mins yesterday and 45mins today. Also mixing up the pre-25s as well. Not pushing thru the B-Builders as before; saving shoulder some. Feeling the fit coming back yo!
DAY 22
Summary: Pre-25s are getting much better now, but still when added with DB, I am still pushing about 40mins due to the number of high knees. At 3 weeks in, I am amaze how hard it is to get back to similar level of fitness.
DAY 26
Summary: Felt pretty ok today. Fixed and took another run on the elliptical again – it was good. Leg are still screaming out, but I was able to get a respectable burn and cardio on the elliptical. Cardio will be next focus.
DAY 30
Summary: Finally done with Cardio Trim and first fitness regime for 2016. It is really awe-inspiring coming to end. Started off really slow, I have learned quite a bit about myself and how I need to reorient my fitness life.
DAY 11
Summary: Probably one the toughs day thus far. Having to do a whole bunch of push ups after doing minimums and into sequences. I was so thrashed, I was not even able to do my regular cardio. I will just leave it for tomorrow.
DAY 15
Summary: It just the weirdest thing. I am just over 2 weeks in and still struggling a tiny bit with my pre-25s. And not to mention the cardio portion of DB, the high knees and side-hops. Feel a bit weak might be over doing it some.
DAY 19
Summary: Another good workout. Body is getting used to it. Ran through my 25s in just over 10 mins. Trying to push those down beneath. DB was somewhat easy today (not complainin’ tho). Can’t wait for tomorrow.
DAY 23
Summary: Pretty good workout. Got through Pre-25s with no issues. Still not able to non-stop push through first sequence of DB as indicated. My cardio is still lacking might be the cause. Still feel the fitness level rising tho.
DAY 27
Summary: Day 2 on the reformed Elliptical at it was wonderful. Really got into it today. Pretty much averaged around 78 SPM. I lover the foot pedal as well so maybe that had something to do with it. Go time 1 day to rest.
DAY 12
Summary: Good rest day coming up. Feel relatively good. Work treadmill hills for this stretch up to 5deg incline. Also for the first time I was able to get through all 25s of my minimums – felt really good. Back to it in a couple days.
DAY 16
Summary: Wow, this workout regime is really kicking my butt hard. Even day 4s on DBs, which used to be relatively easy, takes on another dimension. And I am just struggling on the elliptical; can’t even get to 3mi in 30mins yet.
DAY 20
Summary: 20 days later, I must say I feel so much better mentally. The first few days/week were really mental. I do feel the change in my bounce back – not so fast anymore; I’ll just have to change that. Did all inclines today.
DAY 24
Summary: Another good workout today; flew through the pre’s. And since today was an easy pre-off day workout, all I had to do today was 3 mins of high knees and then a 30 min run. Based on my mio, I was killing it today.
DAY 28
Summary: Another good day albeit short. Did not burn as much calories as wanted, but gots to stay in the zone. I have 2 more day before the end of this cycle and then I will be entering into a high cardio phase. Can’t wait.
