August 1, 2023

Weigh-in: 219.2 lbs.

PT (Physical Therapy)

No

Exercise

No exercise today.

Food

Supplements

✅ 1 tbsp. ground flax seed

✅ L-Glutamine

✅ Fish Oil

August 2, 2023

Weigh-in: 217.2 lbs.

PT (Physical Therapy)

No

Exercise

Bike to work:

• 18-mile bike ride - Sun Prairie to Trek HQ

Food

Supplements

✅ 1 tbsp. ground flax seed

✅ L-Glutamine

✅ Fish Oil

August 3, 2023

Weigh-in: 215.8 lbs.

PT (Physical Therapy)

No

Exercise

No exercise today.

Food

Supplements

✅ L-Glutamine

✅ Fish Oil

August 4, 2023

Weigh-in: 217 lbs.

PT (Physical Therapy)

No

Exercise

No exercise today.

Food

Supplements

✅ 1 tbsp. ground flax seed

✅ L-Glutamine

✅ Fish Oil

August 5, 2023

Weigh-in: 218.2 lbs.

PT (Physical Therapy)

No

Exercise

No exercise today.

Food

Supplements

✅ 1 tbsp. ground flax seed

✅ L-Glutamine

✅ Fish Oil

August 6, 2023

Weigh-in: 217.2 lbs.

PT (Physical Therapy)

No

Exercise

1st run in a long time!:

• 1-mile run

Food

Supplements

✅ 1 tbsp. ground flax seed

✅ L-Glutamine

✅ Fish Oil

August 7, 2023

Weigh-in: 218 lbs.

PT (Physical Therapy)

No

Exercise

No exercise today.

Food

Supplements

✅ 1 tbsp. ground flax seed

✅ L-Glutamine

✅ Fish Oil

August 8, 2023

Weigh-in: 219 lbs.

PT (Physical Therapy)

No

Exercise

1st day biking to & from work!:

• 36 miles of road biking (18 1 way to work)
• Bench press
• Banded pull-ups

Food

Supplements

✅ 1 tbsp. ground flax seed

✅ L-Glutamine

✅ Fish Oil

August 9, 2023

Weigh-in: 218.8 lbs.

PT (Physical Therapy)

No

Exercise

No exercise today.

Food

Supplements

✅ 1 tbsp. ground flax seed

✅ L-Glutamine

August 10, 2023

Weigh-in: 218 lbs.

PT (Physical Therapy)

No

Exercise

Longest recent run:

• 1.73-mile run @ 11:08/mile

Food

Supplements

✅ 1 tbsp. ground flax seed

✅ L-Glutamine

✅ Fish Oil

August 11, 2023

Weigh-in: 218 lbs.

PT (Physical Therapy)

No

Exercise

Biked home from my wife's work:

• 2.81-mile bike ride home from the Girl Scouts office

Food

Supplements

✅ 1 tbsp. ground flax seed

✅ L-Glutamine

✅ Fish Oil

August 12, 2023

Weigh-in: 218 lbs.

PT (Physical Therapy)

Yes

Exercise

Door County Kayak Tour + Y:

• 4-mile kayak tour (2 hours) at Cave Point County Park
• eGym chest machines @ the YMCA

Food

Supplements

✅ L-Glutamine

✅ Fish Oil

August 13, 2023

Weigh-in: 220.2 lbs.

PT (Physical Therapy)

No

Exercise

Charity bike ride + morning jog:

• 1/2-mile run
• 50k (31-mile) bike ride

Food

Supplements

✅ L-Glutamine

✅ Fish Oil

My First 50K Bike Ride

I was shocked I was able to complete this! Earlier in the week on Tuesday, I had biked 36 miles round trip to & from the office in Waterloo. That was the most miles I'd completed in a day or a week at that point. So, adding another 31 on top of that for the week, I was excited about what turned out to be possible for me. That said, I don't think I'll be biking to work more then 2x per week until my body gets more used to it.

August 14, 2023

Weigh-in: 218.8 lbs.

PT (Physical Therapy)

No

Exercise

Quick Trek Gym Workout:

• 3 x 5 banded pull-ups
• Leg stretches

Food

Supplements

✅ L-Glutamine

✅ Fish Oil

August 15, 2023

Weigh-in: 218.2 lbs.

PT (Physical Therapy)

No

Exercise

Mixed bag:

• .63-mile jog (10:39 pace)
• 3 x 5 band-assisted pull-ups
• MTB ride to The Lodge & back

Food

Supplements

✅ 1 tbsp. ground flax seed

✅ L-Glutamine

✅ Fish Oil

August 16, 2023

Weigh-in: 218 lbs.

PT (Physical Therapy)

No

Exercise

Morning swim:

• 300-yard swim
• 6-5-5 band-assisted pull-ups

Food

Supplements

August 17, 2023

Weigh-in: 217 lbs.

PT (Physical Therapy)

Yes

Exercise

2nd bike ride to work:

• 16.95-mile ride to work
• 16.63-mile ride home

Food

Supplements

✅ 1 tbsp. ground flax seed

✅ L-Glutamine

✅ Fish Oil

2nd Bike Ride to Work & Back

The headwinds on the way back were pretty rough! I went down Highway 19 on the return trip, which was a first for me. I didn't care for all the traffic! I'll probably take the country roads next time, because taking 19 means encountering city roads either way.

August 18, 2023

Weigh-in: 218 lbs.

PT (Physical Therapy)

No

Exercise

No exercise today.

Food

Supplements

✅ L-Glutamine

✅ Fish Oil

August 19, 2023

Weigh-in: 218 lbs.

PT (Physical Therapy)

No

Exercise

No exercise today.

Food

Supplements

✅ L-Glutamine

✅ Fish Oil

August 20, 2023

Weigh-in: 217.6 lbs.

PT (Physical Therapy)

No

Exercise

No exercise today.

Food

Supplements

✅ 1 tbsp. ground flax seed

✅ L-Glutamine

✅ Fish Oil

August 21, 2023

Weigh-in: 216.2 lbs.

PT (Physical Therapy)

No

Exercise

No exercise today.

Food

Supplements

✅ 1 tbsp. ground flax seed

✅ L-Glutamine

✅ Fish Oil

August 22, 2023

Weigh-in: 216.8 lbs.

PT (Physical Therapy)

Yes

Exercise

No exercise today.

• 3x3 bodyweight pull-ups
• Plyo - 3x5 - box jumps & drops
• Bike ride to & from work

Food

Supplements

✅ 1 tbsp. ground flax seed

✅ L-Glutamine

✅ Fish Oil

3rd Bike Ride to Work & Back

This ride wasn't as bad! I took the most direct route this time, down Hwy 19 and through Main St. to the other side of Sun Prairie where I live. It's the busiest route but it was shorter by 2 miles, apparently. I didn't realize how unbikeable Main St. was until now, but at least the sidewalk is clear 90% of the time so I can use that instead of the street. I will be taking the country roads next time.

August 23, 2023

Weigh-in: 216.8 lbs.

PT (Physical Therapy)

No

Exercise

Swim @ the Y:

• 300-yard swim

Food

Supplements

✅ 1 tbsp. ground flax seed

✅ L-Glutamine

✅ Fish Oil

August 24, 2023

Weigh-in: 216.6 lbs.

PT (Physical Therapy)

No

Exercise

Morning @ the Y:

• eGym circuit
• 1/2-mile treadmill run @ 6 mph

Food

Supplements

✅ 1 tbsp. ground flax seed

✅ L-Glutamine

✅ Fish Oil

InBody Measurement

I'm excited to announce that I've lost another 1.2% of my body fat! The downside is I've been consistently losing about 2 lbs. of muscle for every 10 lbs. of body fat I lose. According to my nutritionist, my rate of muscle loss isn't alarming by any means. I just need to eat more protein!

August 25, 2023

Weigh-in: 218.8 lbs.

PT (Physical Therapy)

No

Exercise

No exercise today.

Food

Supplements

✅ 1 tbsp. ground flax seed

✅ L-Glutamine

✅ Fish Oil

August 26, 2023

Weigh-in: 220.4 lbs.

PT (Physical Therapy)

No

Exercise

No exercise today.

Food

Supplements

✅ L-Glutamine

✅ Fish Oil

August 27, 2023

Weigh-in: 218.6 lbs.

PT (Physical Therapy)

Yes

Exercise

Run to the Y for PT:

• 1.39-mile jog to the Y - 11:42 pace
• 1.49-mile walk/jog back home - 16:22 pace

Food

Supplements

✅ L-Glutamine

✅ Fish Oil

August 28, 2023

Weigh-in: 216.4 lbs.

PT (Physical Therapy)

No

Exercise

Bike to work & back:

• 17.71-mile bike ride to work - 1h 18min

Food

Supplements

✅ 1 tbsp. ground flax seed

✅ L-Glutamine

✅ Fish Oil

4th Bike Ride to Work & Back

something cool

August 29, 2023

Weigh-in: 216.4 lbs.

PT (Physical Therapy)

No

Exercise

No exercise today.

Food

Supplements

✅ 1 tbsp. ground flax seed

✅ L-Glutamine

✅ Fish Oil

August 30, 2023

Weigh-in: 215.2 lbs.

PT (Physical Therapy)

No

Exercise

Trek 801 Club Day 1 2023:

• 3 x 5 pull-ups with red band
• ~1 hour MTB ride

Food

Supplements

✅ 1 tbsp. ground flax seed

✅ L-Glutamine

✅ Fish Oil

August 31, 2023

Weigh-in: 214.4 lbs.

PT (Physical Therapy)

No

Exercise

Pull-ups & Plyo:

• 6-6-4 pull-ups with red band + 1 bodyweight pull-up
• Dynamic QM (plyo alternative to box jumps/drops)

Food

Supplements

✅ 1 tbsp. ground flax seed

✅ L-Glutamine

✅ Fish Oil