Posted 8 years ago at 11:50 pm. 3 comments

Once again, I have failed to blog in a timely manner, but I promise that you really didn’t miss all that much.  I actually have draft posts of the missing days, but I might just hold on to them since they were pretty boring for the most part.

In a nutshell, I had my first two beers in a month (two delicious ales) on Saturday, I didn’t do my ab-only workout on Saturday, but I made up for it (and my missed intervals from last Wednesday) by hiking between 3.5 and 4 miles up Kennesaw Mountain, down the back side, part way up Little Kennesaw Mountain, and back.  Then I watched the Super Bowl, had no beer, and minimal snacks.

After the missed exercises (well, one interval and one ab-only), some pizza on Friday, and some beer on Saturday, you’d think that I wouldn’t have done that well in the stats department, but they actually look pretty decent for the start of week 5.


  • Weight: 156.6 lb (71 kg), a 1 lb (0.45 kg) loss for the week
  • Body fat: 20.9%, a 0.3% (0.3%) loss for the week

And since I haven’t posted my eating habits lately, and I know you all have really missed them, enjoy reading about them as much as I enjoyed eating them…


  • 2 cups coffee
  • cottage cheese with blueberries
  • 1 banana


  • 1/4 cup almonds
  • water


  • Turkey/cheese sandwich on 15-grain bread
  • 1 apple
  • water


  • handful of almonds
  • Diet Dr. Pepper


  • leftover cranberry chicken over a salad
  • water


  • whey protein in 10 oz skim milk (during workout)
  • water
  • water
  • water

Here is this week’s workout, I actually found the video and have embedded it for your viewing pleasure…please don’t laugh as you imagine me doing these!  The last exercise, called the Fast Drill, made me feel like Michael Flatley from Riverdance — well more like a less-coordinated Michael Flatley in old khaki shorts and a 20-year old college t-shirt.  You get the picture.

3 Replies

  1. Way to go Ken. From a weight perspective, you are already half way to your goal. You started at 162, your goal was 150 and you are now 156! Great job!!


  2. Wendy Feb 9th 2010

    I want to see videos of you doing those one-legged ball push-up-face-plant thingies…and the Riverdance. :)

    But seriously, nice job! Keep on going, Ripped Geek!

  3. Hey Rob and Wendy,

    Thanks again for the comments, for keeping me motivated, and for making me laugh. :-)

    I was concerned at first about the actual number of pounds I was losing, but that doesn’t concern me as much since I know I am building muscle, and the fact that my clothes are fitting better.

    The one-legged ball push-up thing was definitely a challenge — I couldn’t do it on my toe the way he was, I was shaking like a wet poodle…so I had to lay my foot down flat for a little more stability, but I kept my other foot up in the air like he’s doing it.

    Thanks again for reading and commenting and giving me a hard time!


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