dunc3862’s BodyBlog

Weigh-ins this morning.  My dad and bros all weighed in at the home weight watchers in Hickory, I took a $43.00 cab ride and had to pay to weigh-in because the weight watchers out here is an independant and my pass was no good!!! Matthew lost 1.8 for a total of 28 lbs. in 6 weeks.  Dad lost another 2.6 for a total of 26 lbs. (that is 10% of his starting weight!!) Mark lost 3.2 for a total loss of 20 lbs. even, and I was down 1.2 for a total of 20.4.  Not bad considering all the flying I have done in the last 3 days.  Flying does tons to make you retain water weight due to altitude changes.  I am looking for a big loss this coming Saturday since I’ll be home Tuesday and will have a few days to sweat it out.

Had a great time in Bandon Oregon. Walked 36 holes on Thursday and 18 on Friday.  Got into Vegas last night at 1:00 AM. Just got back from workout and massage.

Walked 9 holes of golf with my middle son on our date night. Ate clean all day. Getting mentally prepared for eating clean while in Oregon and Vegas. Got upgraded to first class for the flight to San Fran tomorrow morning, so i will have to "just say no" to the free snacks!!!  My brother Matthew is going on the golf trip with me, and we are rooming together, so there will be some great accountability for the first half of the trip!

Did strong kb workout tonight.  Week 2 of my 12 week program is done! i will do day one of week 3 on Tuesday, then when i get back from trip to Oregon and Vegas a week from Tuesday, start back with day one of week 3. i have thought about flying my kb with me, but my wife said that would be idiotic…she is probably right. i will go to the gym there and do situps, pushups, and cardio.

i only lost .8 lbs. last week…not sure what the deal is.  I counted all my points, and didn’t eat over.  Actually had some points left over each day. But my total is at 19.2 lbs in 5 weeks now.  Dad lost another 4 lbs by sucking points as he has been doing. He is worried about me making my goal due to my lesser losses, and i am worried about him passing out from mal-nurishment…Matthew had another good week, down another 3.6, and Mark is down another 2.2 or so.  Matthew is down 26.3, Dad down 24, Mark down 16.4.  Headed to Oregon for a huge golf outing at Bandon Dunes this week, and then i’ll be in Vegas for a show for a few days.  i will certainly have to stay on top of things.  we are walking 36 holes on Thursday and 18 on Friday, so being active will not be a problem.

Hit it hard this morning. KB workout. Cal’s 500; Max HR = 168; Avg. HR = 151 34 minutes of work. I did strain a muscle in my middle back area on my 4th round of swings at the end of the work out.  I hope it feels better before Sunday when I am scheduled for another KB workout.

Big party at the house tonight for my daughter’s 13th B-Day that is today!!! Grilled Chicken,  Grilled Pineapple, Grapes, Strawberries, Salsa, and Chips (for the non-weight watchers).  5 Week weigh-in tomorrow morning.  I will post the results.

Staying on track with my WW points! i was in Kohler Wisconson at The Stadium Club last night for dinner and ate clean.  Then took the co. plane to Holland Michigan this morning and skipped eating any Fat Freddy’s Summer sausages.  (We were doing a PR trip with an editor of a magazine at work on a whirlwind trip of some of our plants in NC, WI, and MICH.)  That is a major feat!  It is the equivalent of taking an alcoholic into a bar and him not drinking.  But i cannot screw up the opportunity for my entire family to go to italy next year.

Kettlebell workout on Monday 7\14 = 41:48 mins, 586 Cal’s, 168 max heart rate, 144 avg heart rate.
Kettlebell workout tonight Wednesday 7\14 = 42:15 mins, 637 Cal’s, 175 max heart rate, 147 avg heart rate.  This workout kicked my butt!!!!

Another day down!

This morning was the week 4 point weigh-in for the Duncan boys.  Here is where it stands after 4 weeks of Weight Watchers: Dad = -20.5 lbs; Me = -18.4 lbs.; Matthew = -23 lbs.; Mark = -14.4 lbs.  Not bad after 4 weeks of eating clean and for me tons of excersize.  

I will not be posting the actual Kettlebell workouts any longer.  Before I was doing my own workouts taken from Pavel’s book Enter the Kettlebell.  Now I have a 12 week specific workout schedule that my RKC trainer has written for me, and out of respect for the amount of effort my trainer put into developing this program, I won’t post the workouts.  But this mornings was 50 minutes of work.  Calories burned = 811; Max heart rate = 166; Avg. heart rate = 148. What a butt kicker!!!  I will do his KB workouts 3 days per week, and then do light cardio 3 other days per week for recovery.  And I will be taking one day off per week for rest.

Have a great day.  Only 96 more lbs. to go to reach my goal!!!

Burned 471 cal’s on 30 minutes of cardio this morning. No Kettlebells. My whole body has been aching this week. Dad and I are going to play Matthew and Mark in some tennis tonight. 

We got beat in the qtr finals of the 3 on 3 pool b-ball tourney.  My brother Mark missed coming to the game though, and we had a 5′6" fill in lifeguard that couldn’t shoot, and wouldn’t put a body on any one we were playing.

Taking the day off of excersize tomorrow, and we will be traveling back home.

Great workout today…

-Halo 5 l&r; -Slingshots 10 L&R; DBL’s =jerk-squat-C&P-Row x 5; Figure 8’s; Hot Potatoe 10 seconds; Windmills 5 l&r…Did all this as one round of work.  Did 4 rounds, first round using 44 KB, and the final 3 rounds w\ 35 KB’s.

Then grip work…held 35 KB’s with finger tips by side for 3 sets-15 sec’s, 12 sec’s, 10 sec’s. did set of 5 grip crushers with #1.5 Captains of Crush grip trainers.

Good workout! Headed to pool today with kids to relax the rest of the day.  My brothers and I are going to enter the 3 man water basketball tournament today at the pool.  Matthew and Mark beat the formally undefeated 2 man team yesterday 11 - 10!!!  It was 2 college boys that never had 260 lbs. and 320 lbs. of athletic men play against them before.  It was an intense match, and more cardio work than either of my brothers have had in quite some time…

We had to weigh in this morning at a Weight Watchers in Charleston since they are closed on Saturday due to the 4th holiday.  So the week is cut a little short for a full week between weigh-in.  I lost 4.8 since Saturday bringing my total to -11.2 lbs. in 2.5 weeks.  Matthew is down 18.8 total, Dad is down 16 lbs. and Mark is down 9.2 lbs.  The WW ladies didn’t know what to think about the four of us showing up in full force to weigh while on vacation.  We are actually driving eachother nuts since we are all now experts on the proper way to live on WW’s….

Daniel Island is a wonderful place to have a week to spend while trying to be active.  All 20 of us, from 2 yrs. old to 61 year old dad are taking 45 minute bike rides every night.  We look like a biker gang coming thru.  Active in the pool every day.  And we are going to play a little tennis tonight…which should be comic relief for anyone that cares to watch.

 Work out today= 5 min’s get ups & 5 x 25 two arm swings all with 53 KB. 2 min’s ellip. between each set of swings. Did 10 min’s of cardio at 140 Heart rate after swings.  Total work time is 32 minutes.

Have a great 4th!