Featured post 1

Customizing P90X and Running.

This is default featured post 2 title

Go to Blogger edit html and find these sentences.Now replace these sentences with your own descriptions.This theme is Bloggerized by Lasantha Bandara - Premiumbloggertemplates.com.

This is default featured post 3 title

Go to Blogger edit html and find these sentences.Now replace these sentences with your own descriptions.This theme is Bloggerized by Lasantha Bandara - Premiumbloggertemplates.com.

This is default featured post 4 title

Go to Blogger edit html and find these sentences.Now replace these sentences with your own descriptions.This theme is Bloggerized by Lasantha Bandara - Premiumbloggertemplates.com.

This is default featured post 5 title

Go to Blogger edit html and find these sentences.Now replace these sentences with your own descriptions.This theme is Bloggerized by Lasantha Bandara - Premiumbloggertemplates.com.

Monday, April 27, 2015

Back to the beast and Biking

Monday Beast Block 2 Week 3 Day1 BULK CHEST!
Back to it , had an arm injury then a work injury( Chest), then a bad cold to make the chest hurt more.
Read somewhere recently to work out  to exhaustion at least once a week.

Tonight I plan to do the Chest and then ride the indoor bile ( Kaiser) for 45 minutes to an hour,

Lets do this!!!

Monday, September 22, 2014

Day 28 end of week 3, rest week



Good ride 136 watts Ave 530 calories
About 14 miles 126 bum avg!


Man I am beat 

Making progress on the Wattage though!


Monday, August 25, 2014

Simarano Drive

Monday, July 14, 2014

Lean Gains

Busy weekend , Concert on Friday at the Blues Hills pavilion,  Doobies Brothers and Peter frampton, Fn incredible.Went with neighbors wife , long story we were good!
I had 68000 steps for the three days , F,S, S! 34 miles. Feet are tired LOL

Had to work on my weight this weekend,  clothes are getting tight so I fasted both days Sat & Sunday no food till 6pm, then a large meal!
Based on the walking and work I did i burned a lot of calories right!

It worked shirts and Pants are loose again!

That said I am going to focus on Lean gains to loose the 30 pounds that have been dogging me ...

Here is the schedule from Martin Berkum's blog , specific to me!

I work out at 5 am

Early morning fasted training

Here's a sample setup for a client that trains early in the morning and prefers the feeding phase at noon or later. Read this for details regarding this protocol.

6 AM: 5-15 minutes pre-workout: 10 g BCAA.
6-7 AM: Training.
8 AM: 10 g BCAA.
10 AM: 10 g BCAA
12-1 PM: The "real" post-workout meal (largest meal of the day). Start of the 8 hour feeding-window.
8-9 PM: Last meal before the fast.

For the sake of conveniency, I recommend getting BCAA in the form of powder and not tabs. Simply mix 30 g of BCAA powder in a shake and drink one third of it every other hour starting 5-15 minutes pre-workout. Tabs are cheaper, but much more of a hassle (you're going to have to pop a lot of tabs). Check my supplements guide for specific brand recommendations.

Be good Team

Mike Wetzel

Here is a link to the Blog


http://www.leangains.com/2010/04/leangains-guide.html

Monday, March 3, 2014

90 minutes on Bike getting there about 24 miles





112 watts not great 
113 bpm
90 minutes 
~24 miles not great 
68 RPM ok, can do better

week 4

Been keeping up with the programs P90x / T25, loving both T25 is not long enough LOL 
i usually go to the next disc if I have 10 minutes...

Been loving the fit bit ( One) tracks sleep etc, little competition with friends on there who are keeping similar numbers, one night a girl messages me I was at 11450 and she was at 11508, she says cmon Mike!
It was 1000, I said I am going to bed you win LOL
You can taunt people too its all good fun!

Just trying to get to 10000 steps every day it helps with the diet/ weight issues...
If I get out of work be 5:00 and get home it is still somewhat light out, I walk the dogs across the street good for them good for me ..

I have been getting up and riding my bike at 4:30 am just to get in a good 1/2 hour cardio, above and beyond the workouts, 25 miles on deck for this morning on the bike.

was out the door one morning by 6 am after riding!

Have a good Sunday all!

Mike

Monday, February 24, 2014

Week 3 P90x/T25 Hybrid!

Good day hiking and skiing at Whitehall reservoir about 4- miles total in the heavy snow. Going down for a 30 minute bike ride NOW<
to Loosen up the legs, What ARE YOU DOING TODAY!

P90X Chest Shoulders and Triceps after work!

Tuesday, January 28, 2014

Week 4

Week 4

Hey team week 4, travelling for three days so no wo, but back to P90x , this week, a friend gave me T25 to try, Are there any good hybrids for me to combine with P90x?
Week 4 Rest week but I need to make up legs and back so here goes tonight Legs and back and Yoga ( not x but at least FOY).
felling good and ready to rock this place.

I am ready to start run walking soon, need a decent day above freezing, (32 degrees)

Mikey

Wednesday, January 8, 2014

Slimdown Showdown challenge

ok here is the challenge 

http://www.crowdrise.com/callahanslimdownshowdown/fundraiser/mikewetzel

I am trying to get 50 cents to $1.00 per pound , it all goes to UNICEf no 40 % administrative costs.

It runs until the end of Feb now
Can anyone help me out?
Mike

Days 2/3 P90X round 8

Good Morning

Ok Day 2 /3

Day 2 Did not happen

Doctor visit went well
Xrays are "normal" small spurs from the PF , no major arthritis or anything.
Gave me another shot in middle of foot at that toe joint.
I gotta say it hurt and was swollen all night , so wo did not happen.
He said to focus on shoes and orthotics for good support and we will go from there. It must have been a bad bout of bursisitis!

Will make it up tonight
Snowblower came at 7 pm , will check it out tonight.

Tonight will be 45 minutes bike & S&A

How is everyones"clean" eating going this year?

Mine is going well, cut out all whites, except potatoes, they are fine in small portions cooked healthy.
Soo no sugar, no sweet, no white bread, no pasta
these all equal SUGAR/Turns to FAT!
Eat more coconut in cooking and coffee.

just got rid of all the xmas goodies and have the clean diet dialed in!!

Weight off
we are having a weight off contest at work , it is for Unicef does anyone want to go in for say 25 cents per pound?
Goal is 30 #'s for now.

What is everyone doing for their dietary health?

remember " abs are made in the kitchen!!!"

Have great day!

Tuesday, January 7, 2014

Round 8

P90X Day 1, Done last night, good restart , pushups went better than I thought they would, man was my back on fire last night.

So, I am going to the podiatrist for another visit today, xrays were done , so now he can tell me what is up with my foot, little sore yesterday after busy weekend , new boots, not limping just a little tender.
Today is much better. 
I have a good(broken in)work boot on and it does not hurt.


So i rode the bike 21 miles indoors Saturday and took trevor for a 4 mile snowshoe Sunday , love the north in the winter, except for the excessive part( cold & snow).
We were jumping over ditches yesterday at jobsite yesterday at work , legs were fried...

Great inspirations group!!!

Need some skin gals!!!

Mikeemoticon

Thursday, December 19, 2013

On the road to healing?

I am doing better, finally had doctor ( foot doctor) appt and we had a major afternoon snowstorm Monday, I was on a call with the boss got out of here at 4 and appt was 4:30, 40 minute ride in good weather.

So I called and said i will be really late traffic was slow, no problem rescehduling, Doctor said no i will wait for you you are in pain ...

Got there at 5;30 he gave me a shot in the foot and a shot in the ass and said go get a good set of boots. Nothing I wore was any good, so  I got to sketcher 1/2 boot with memory foam that masked the pain.. Also have an orthotic he sells , not custom. wow i feel like a new man , he said he thinks it is arthritis in the joints at the base of foot to toe( meta tarsals?)Need a shot in the next joint over and I should be set!

those steroids are great!

Rode the bike 45 minutes this morning no pain , ran out of time....

Back on track I think!
Be good all!

Mike

Monday, December 16, 2013

Work your ride

Cycle Lab is now riding with the newest version of PIQ–Performance IQ.  There are some awesome features!
Each rider is given the option to “Display Metrics” or “Don’t Display Metrics” when they create an account at Cycle Lab.  If you choose to display your metrics you will be involved with the many cool features the Performance Board provides.  If you choose not to display your metrics you are still involved…just not publicly.   Your bike will show “0” through the ride and you will not be ranked.  The computer randomly shuffles riders showing “0” and you will stay in one place on the Performance Board.  Even if you don’t display your numbers you will still receive performance data feedback emailed to your personal account after each class.  What does the Performance Board show?
“POWER MODE” tracks each individual’s accumulated data through the entire class.  Riders are ranked and able to compete through the ride based on Total Energy (accumulation of power). It is essentially an individual mode.
“SPRINT MODE” gives riders a specific interval goal and a chance to wipe the slate clean beginning from zero as the clock resets for each sprint.  Each sprint drill gives riders a fresh start for that particular time segment and an opportunity to race the given interval.  When your instructor hits the SPRINT button, the SPRINT CLOCK (highlighted on the upper right of the Race Board in yellow) will count up from zero, your numbers will start from zero and you will be ranked on that particular sprint.  This is your chance to bust out with a flurry of power and speed!  At the end of a sprint set your instructor will take the class back to “POWER MODE” and you will once again see the total accumulation of Energy for the class.
“GROUP MODE” displays metrics based on class performance.  Each rider in the class contributes to the group metrics (even if you show “0”).  AVERAGE POWER (highlighted in the center of the Race Board in orange), AVERAGE RPM (highlighted in the center of the Race Board in black) and TOTAL ENERGY (highlighted in the center of the Race Board in green) for the class is displayed in the “GROUP MODE”.  This mode creates an energizing atmosphere and a fun way to build team strength!
  • Power is measured in Watts.  It is the amount of work being done in a given amount of time by a rider.
  • Time is measured in seconds.
  • Energy is measured in kilojoules.  It is the accumulation of power over time.
  • Force is the amount of resistance or gear
  • Velocity is the speed a rider is pedaling or RPM
POWER  = FORCE X VELOCITY
ENERGY = POWER X TIME
Energy is directly correlated to calories.  More Power=More Energy=More Calories burned.  There are two ways to increase your Power, therefore your Energy, therefore your Calories burned.
1.  Crank up your resistance (your gear)
2.  Increase your pedal speed (your RPMs)
The more a rider challenges themselves by increasing their force and velocity on the cycle, the higher the power output, the higher the energy and the more calories burned.
Now get out there and WORK YOUR RIDE!

Interval Training and Indoor Cycling: The Best Bang for Your Buck!

One of the many reasons I fell in love with indoor cycling again recently is that without a doubt you get the best bang for your buck in the cycle studio!  Maximizing the minutes we are spending working on our health and fitness in this chaotic and overscheduled life we lead is important.  Indoor cycling offers one of the best (the best if you ask me) cardiovascular workouts you can get.   Why?   Growing research shows that steady, moderate exercise isn’t the best use of your workout time. Studies are showing that intervals of higher-intensity efforts are just as effective as long endurance workouts at improving health and fitness.   This is the kind of information that is music to my ears!  Get in, do work, and get on with your crazy day!  Jason Karp, PhD states, “one of the main reasons for all of the attention being given to interval training in the fitness industry is that it can improve fitness quickly, which is great news for busy people who don’t want to spend 2 hours in the gym”.
For example, a new study published in the Journal of Physiology showed that 6 weeks of three 30-minute interval workouts, totaling 1.5 hours a week, produced the same benefits in the way the body uses insulin as about 5 hours per week of steady pedaling.  “It is a massive time savings, and you still achieve effects that are totally comparable,” says study author Aton Wagenmakers, Ph.D.
Not only are you saving time training with intervals, you are also connecting with and strengthening more muscle groups.  Interval training recruits more muscles than steady-state exercise.  Working intervals utilizes both our fast-twitch and slow-twitch muscles, while steady-state uses mainly your slow-twitch muscles.
So if you are looking to maximize your time, burn calories and stay fit, get into Cycle Lab and Work Your Ride!  The feeling of success and reward of completing a challenging series of interval sets will keep you coming back for more.  An addiction you can be proud of!

Tuesday, November 19, 2013

Week 6 Good ride B4 Work

Ok Up and on the Bike by 5:15 am, one hour later 16 miles done , Awesome!!!
What did you do before breakfast?
Time for Vi shake and some Vi cereal, all protein and fiber!
tire and sore at work after drive in should be fine.

Maybe CST done later tonight!

Mikey

Friday, November 1, 2013

Week 3 Happy Friday

Anyways Happy Friday

Weeks 3
okay took off yesterday, exhausted after being up til 1 am the night before celebrating our RED SOX!!!

Got up at 4:30 to ride this morning did about 16-17 miles in one hour
stats
time 60 minutes
power avg 110 watts
revolution avg 75
Calories (Real) 430
Heart rate avg 126

Not bad , want to get the power up to 125, mileage up to 18
revs up to 80+ and calories up to 500.

Interesting discussion on the ICO(indoor cycling)site I am on about calorie burns.
They say it is impossible to reach 800-1000 calories per hour unless you are really elite. if your BMR is 100-125 then you would need to burn 700 - 800 calories, it was hard to burn 430 on the bike this morning I was a sweaty mess!
The HR watches we use are somewhat misleading
Thoughts people?

tomorrow leaves outside and then Shoulders & arms , behind again this week.

be good

Mike

Monday, October 28, 2013

Week 2 complete

End of Week 2
Okay update so I rode about 18 miles Friday night after work(on my Keiser M3 indoor Bike) , had a great Historia Video ( Def Leppard)playing , cranking to the old Def boys ( Love Mutt Langes role as producer at the end). Had my new Sennheiser 170 cordless headphones cranking OMG is that incredible.
Loving the Keiser Bike if you cant tell!@ working and listening to — listening to Bruce Hornsby.

Week 3 P90X C&B tonite rest week next week I will skip as I missed a few wo's

Mike

Monday, October 21, 2013

Week 2 P90X

End of week 2 ( Sunday)

61 minutes on the Keiser, 18 miles, it is nice to go through my old music videos VCR did not work, whats a vcr? lol, need to get some old rush and van halen on dvd I guess

Have a great day all!

Doobie Brothers were perfect for this ride although my batteries didn't last in the old cordless headset

ordered new Sennheisers ( digital headphones) from Amazon so that should be sweet!


Week two starts today

20 minutes on bike and then Chest and back tonite, what are you doing???

Mike

Thursday, April 25, 2013

Dr Sheehan _Inspired me !


A Sheehan Revival

The Runner's World reissue of George Sheehan's book, Running & Being, introduces a new generation of reader-runners to the man who identified the value of living an active, fulfilling, and authentic life.
Published April 03, 2013
One of the first things I did when I started this job in 2003 was put a framed photo of Dr. George Sheehan on the wall of my office. George, a cardiologist who wrote a column for Runner’s World for two decades starting in 1970, was the magazine’s most popular and beloved writer before his death from prostate cancer in 1993. He wrote about running not only as a sport but as a method for living a fuller life. He helped launch the first running boom, and one of his eight books, Running & Being, spent months on The New York Times Best Sellers list in 1978. Many of you may still consider him your favorite writer, although that word doesn’t fully capture what he was.
I found the photo in a stack of race posters from decades past, forgotten. In it, George is sitting in a wooden rocking chair on the deck of his house in Ocean Grove, New Jersey, overlooking the Atlantic. He’s dressed in running clothes, but it’s unclear whether he has just returned from a run or is about to set out. What is clear is that George is writing—or, more specifically, hunting and pecking away at what looks to be an old Royal typewriter perched on his deck’s wall, seemingly a few inches from falling into the drink. There isn’t a shred of artifice or self-consciousness anywhere. The photo is still on my wall, even though we moved into a new building years ago. Beneath it is my own Royal typewriter. The symbolism isn’t subtle: There are things from the past—even forgotten, old-school things—that still matter today.
As a longtime RW subscriber and the son of an RW reader in the 1970s and ’80s, I had read George’s column religiously. To me, he personified the idea that running and writing have something in common. Something approximating soul. Something I wanted to bring into these pages in a new way. In my first few months on the job, I immersed myself in George’s writing again, and developed a bit of an obsession to republish the work of the man Sports Illustrated called “perhaps our most important philosopher of sport.” Eventually I struck up a conversation with Andy Sheehan, the eighth of George’s 12 children, about how to do it.
This month, I’m immensely proud and excited to announce the reissue of Running & Being, the landmark best-seller that’s been out of print for decades, with a new introduction from Andy, a jacket design by George’s daughter Nora, and a new foreword from Kenny Moore, one of George’s equals in running-writing excellence. (One of my favorite excerpts is at runnersworld.com/sheehan.) We—the Sheehan siblings and Rodale, RW’s parent company—reissued the book for two reasons. First, to introduce George to a new generation of reader-runners, since the sport has continued to boom after his death and many of those fueling the growth (young women in particular) probably don’t know his work. Second, what George had to say about running—and about living an active, fulfilling, authentic life—is more timely than ever. Perhaps, in our overdigitized and underexercised culture, Running & Being is more urgently needed now than it was 35 years ago. As a country, we are fatter and less healthy than ever, and less connected to each other (Twitter and Facebook don’t count) and to the natural world.
But enough from me. George’s words have always stood on their own:
Running made me free. It rid me of concern for the opinion of others. Dispensed me from rules and regulations imposed from outside. Running let me start from scratch. It stripped off those layers of programmed activity and thinking. Developed new priorities about eating and sleeping and what to do with leisure time. Running changed my attitude about work and play. About whom I really liked and who really liked me. Running let me see my twenty-four-hour day in a new light and my lifestyle from a different point of view, from the inside instead of out.
Later this year we’ll also publish an anthology of  George’s RW columns, with excerpts from his books and new material about his running and writing life. After all, as Joe Henderson, a former editor and columnist at RW who collaborated with George for many years, put it: “As long as his work is read, a part of George Sheehan lives on.”
David Willey, Editor-in-Chief
To purchase a copy of Running and Being, visit Rodale's bookstore.
For more about Dr. George Sheehan, including a biography, essays, videos, and photos, visit www.georgesheehan.com.

Friday, March 22, 2013

Great brook last day of season!


Hey Gang
Day off from work phone rang or beeped constantly but Fuck it!
So Great brook is a cross country park in winter about 20 miles worth they say.
Can't cross country down south eh?

I have been skiing on trails off and on for 25 + years.

Great afternoon at Great Brook, conditions were pretty good a few bare spots,
I skiied 5 miles but was out of energy the last 1- 1/2, fell a couple times pretty funny, i never "used to" fall Lol. Btw 1000 calories!

Getting skis with metal edges so I can skate and telemark ( climb mountain with snow shoes and ski down), this old guy is NOT slowing down hehe!

Found the skis I plan to buy, Fishers 98's with a special boot and binding you can use the ski on flats, up trails , down hills and through the brush!

I won't need to buy new down hills I will be all set, fn awesome!!

BTW I am down 16 pounds !

Love yall

Mike