Mission 3: Lose 5 lbs in January 2017

Purpose

  • Shed some body weight in preparation for Alpine Loop Gran Fondo
  • Strengthen upper body
  • Strengthen core
  • Strengthen cardiovascular system
  • Build an aerobic base (optional)

Major Goals/Milestones

  • Lose +5 lbs by the end of January 2017
  • Build up to 50 push ups a day
  • Build up to 100 sit ups a day
  • Build up to 60 burpees a day
  • Build up to 60 backward lunges a day
  • Build up to 90 minutes of cycling in a fasted state (optional)

Legend: Planned/ Actual

Week 0: January 1-7, 2017

  • Sunday: 
  • Monday:
  • Tuesday: Weighted 217 lbs (01/03/17)
  • Wednesday: Push ups 5×2/5×3 + Sit ups 25/25×2 + Burpees 10×2/10×2 + Lunges 10×2/10×2
  • Thursday:
  • Friday: Push ups 5×2/5×5 + Sit ups 25/25×3 + Burpees 10×2/10×3 + Lunges 10×2/10×3+ Toe Lifts 32/32
  • Saturday: Attended the Velocipede Annual Meeting. The Team founders are race enthusiasts, and they were talking about building an aerobic base until the middle of March 2017. The idea is that if you are capable to riding 90 minutes in a fasting state with just water to keep you hydrated, then your body is conditioned to tap into your fat reserves for calories. So when you are racing and in need of energy, it can sustain on fat and without eating carbohydrates. They were saying 5 hours of training weekly to build the aerobic base, that means 3 days of 90 minute rides. That is very doable, if I can put it in the schedule. I did not initially plan on acquiring any saddle time in January, but this is a good advice to build a strong aerobic base as it would definitely help me complete endurance rides.

Week 1: January 8-14, 2017

  • Sunday: Push ups 5×3/0 + Sit ups 25×2/0 + Burpees 10×3/0 + Lunges 10×3/0 + Toe Lifts 32/0
  • Monday:
  • Tuesday: Push ups 5×3/5×6 + Sit ups 25×2/25×4 + Burpees 10×3/10×4 + Lunges 10×3/10×4 + Toe Lifts 32/32×2
  • Wednesday: Push ups 10×2
  • Thursday: Push ups 5×4 + Sit ups 25×3 + Burpees 10×4 + Lunges 10×4 + Toe Lifts 32
  • Friday: Weight → (215/_)
  • Saturday: Push ups 5×4 + Sit ups 25×3 + Burpees 10×4 + Lunges 10×4 + Toe Lifts 32

Week 2: January 15-21, 2017

  • Sunday: Push ups 5×5 + Sit ups 25×3 + Burpees 10×4 + Lunges 10×4 + Toe Lifts 32
  • Monday:
  • Tuesday: Push ups 5×5 + Sit ups 25×3 + Burpees 10×4 + Lunges 10×4 + Toe Lifts 32
  • Wednesday:
  • Thursday: Push ups 5×6 + Sit ups 25×4 + Burpees 10×4 + Lunges 10×4 + Toe Lifts 32
  • Friday:Weight → (213/_)
  • Saturday: Push ups 5×6 + Sit ups 25×4 + Burpees 10×5 + Lunges 10×5 + Toe Lifts 32

Week 3: January 22-28, 2017

  • Sunday: Push ups 5×7 + Sit ups 25×4 + Burpees 10×5 + Lunges 10×5 + Toe Lifts 32
  • Monday:
  • Tuesday: Push ups 5×7 + Sit ups 25×4 + Burpees 10×5 + Lunges 10×5 + Toe Lifts 32
  • Wednesday:
  • Thursday: Push ups 5×8 + Sit ups 25×4 + Burpees 10×5 + Lunges 10×5 + Toe Lifts 32
  • Friday: Weight → (212/_)
  • Saturday: Push ups 5×8 + Sit ups 25×4 + Burpees 10×6 + Lunges 10×6 + Toe Lifts 32

Week 4: January 29-31, 2017

  • Sunday: Push ups 5×9 + Sit ups 25×4 + Burpees 10×6 + Lunges 10×6 + Toe Lifts 32
  • Monday:
  • Tuesday: Weight → (211/_) + Push ups 5×10 + Sit ups 25×4 + Burpees 10×6 + Lunges 10×6 + Toe Lifts 32

 

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