JCP Reduction

Weight in pounds measured on getting up, before breakfast, without clothes. Brisk walk when possible, Rowing for 20 minutes each day, Machine Room used twice per week. Psychological support much appreciated. A Body Mass Index calculator is useful.

In memory of Ian Rose, a good friend, work colleague and agemate, a doughty squash and golf opponent, who died over-exercising on a treadmill October 2002.

2002 July-December 38 pounds in 20 weeks
Walk x x xx x x xxxx xxxxxxx x Row xxxxxxxxx---xxx-xxxxxxxxxxx-xxxxx-xx-xxxxxx-xxx-xx--xxx-xx---------xxxxxx----xxx-xxx-xxx-xxx-xxxxx Machine x x x x x x x x x x x x x x x x x x x 2 Jul 3 Aug 1 Aug 2 Aug 3 Sep 1 Sep 2 Sep 3 Oct 1 Oct 2 Oct 3 Nov 1 Nov 2 Nov 3 Dec 1 Dec 2 Dec 3 2345678901123456789012345678901234567890112345678901234567890123456789012345678901234567890123456789011234567890123456789012345678901234567890123456789012345678901 6~|~~~~~~|~~~~~~|~~~~~~|~~~~~~|~~~~~~|~~~~~~|~~~~~~|~~~~~~|~~~~~~|~~~~6~|~~~~~~|~~~~~~|~~~~~~|~~~~~~|~~~~~~|~~~~~~|~~~~~~|~~~~~~|~~~~~~|~~~~~~|~~~~~~|~~~~~~|~~~~~ 6 4 x 1 2 3 4weeks 5 6 7 8 9 4 11 12 13 14weeks15 16 17 18 19 20 21 22 4 2 x 2 2 310---xx-----BMI=37.7-obese-------------------------------------------310-------------------------------------------------------------------------------------------310 8=22stx xxxxx xx x 8 8 6 x x x x 6 6 4 xx---xxx 4 4 2 xxxxxx 2 2 300----------BMI=36.5-obese--------xx-xxx-x---------------------------300-------------------------------------------------------------------------------------------300 8 x x xx xxxxx x 8 8 6 xx xxx x 6 6 4 =21st x xx x 4 4 2 xxx x xxx xxx2-------xx 2 290----------BMI=35.3-obese-----------------------------------------x-290---------x-x-------------------------------------------------------------------------------290 8 8 x xxx---xx x 8 6 6 xx x xx 6 4 4 x xxxxx x x 4 2 2 x x x 2 280---=20st--BMI=34.1-overweight--------------------------------------280-------------------------------------xx-xxxxx-xx-xxx-xxx--x--------------------------------280 8 8 x x x x xx x x 8 6 6 x xxxxxxx----xx 6 4 4 4 2 2 2 270----------BMI=32.9-overweight--------------------------------------270-------------------------------------------------------------------------------------------270 8 8 8 6 =19st 6 6 4 4 4 2 2 2 260----------BMI=31.6-overweight--------------------------------------260-------------------------------------------------------------------------------------------260 8 8 8 6 6 6 4 4 4 2 =18st 2 2 250----------BMI=30.4-marginally overweight---------------------------250-------------------------------------------------------------------------------------------250 8 8 8 6 6 6 4 4 4 2 2 2 240----------BMI=29.2-in normal range---------------------------------240-------------------------------------------------------------------------------------------240 8 =17st 8 8

ROWING
Machine:Johnson JAR6000, Resistance setting:maximum, Distance:metres, Time:minutes-seconds "K"=1 hour in Exercise Machine room at Leisure centre. Date Dist Time Date Dist Time Date Dist Time Date Dist Time Date Dist Time 1 Aug 1000 8-53 1 Sep 2000 14-43 1 Oct Cornwall 1 Nov - 1 Dec 2868 20-00 2 Aug 1000 8-12 2 Sep 2000 14-24 2 Oct Cornwall 2 Nov 2877 20-00 2 Dec 2906 20-00 3 Aug 1500 12-15 3 Sep - K 3 Oct Cornwall 3 Nov 2818 20-00 3 Dec 2804 20-00 4 Aug 2000 16-20 4 Sep 2000 14-16 4 Oct Cornwall 4 Nov 2901 20-00 4 Dec 2850 20-00 5 Aug 2000 15-50 5 Sep 2000 14-15 5 Oct Cornwall 5 Nov 2809 20-00K 5 Dec - 6 Aug 2000 15-41 6 Sep - K 6 Oct - 6 Nov 2818 20-00 6 Dec - 7 Aug 2000 15-17 7 Sep 2000 14-01 7 Oct 2648 20-00 7 Nov 2847 20-00 7 Dec Canal 8 Aug 2000 15-02 8 Sep 2000 14-14 8 Oct 2715 20-00K 8 Nov - K 8 Dec Canal 9 Aug Swadlincote 9 Sep 2000 14-26 9 Oct 2700 20-00 9 Nov 2892 20-00 9 Dec Canal 10 Aug Swadlincote 10 Sep 2000 14-11K 10 Oct 2800 20-00 10 Nov 2811 20-00 10 Dec Canal 11 Aug Worksop 11 Sep 2000 14-11 11 Oct 2823 20-00K 11 Nov - 11 Dec 2846 20-00 12 Aug Worksop 12 Sep 2000 13-44 12 Oct 2796 20-00 12 Nov 2815 20-00K 12 Dec 13 Aug 2000 15-56 13 Sep - K 13 Oct - 13 Nov - 13 Dec 14 Aug 2000 15-23 14 Sep 2000 13-51 14 Oct Edwinstowe 14 Nov 2857 20-00 14 Dec 15 Aug 2000 15-17 15 Sep 2000 13-54 15 Oct Edwinstowe 15 Nov - K 15 Dec 16 Aug - K 16 Sep 2000 13-58 16 Oct Edwinstowe 16 Nov 2801 20-00 16 Dec 17 Aug 2000 14-56 17 Sep - K 17 Oct 2717 20-00 17 Nov 2847 20-00 17 Dec 18 Aug 2000 14-47 18 Sep 2000 13-54 18 Oct 2827 20-00K 18 Nov 2811 20-00 18 Dec 19 Aug 2000 14-47 19 Sep 2000 14-37 19 Oct 2775 20-00 19 Nov - K 19 Dec 20 Aug 2000 14-37 20 Sep - K 20 Oct - 20 Nov 2953 20-00 20 Dec 21 Aug - K 21 Sep - 21 Oct 2837 20-00 21 Nov - 21 Dec 22 Aug 2000 14-52 22 Sep 2000 13-44 22 Oct 2864 20-00K 22 Nov 2808 20-00 22 Dec 23 Aug 2000 14-37K 23 Sep 2000 13-38 23 Oct 2749 20-00 23 Nov - 23 Dec 24 Aug 2000 14-57 24 Sep 2000 13-34K 24 Oct - 24 Nov 2836 20-00 24 Dec 25 Aug 2000 14-48 25 Sep - 25 Oct 2879 20-00K 25 Nov 2805 20-00 25 Dec 26 Aug 2000 14-32 26 Sep 2000 gave up 26 Oct 2817 20-00 26 Nov - K 26 Dec 27 Aug 2000 14-10 27 Sep - 27 Oct 2793 20-00 27 Nov 2863 20-00 27 Dec 28 Aug - K 28 Sep Cornwall 28 Oct - 28 Nov 2812 20-00 28 Dec 29 Aug 2000 14-31 29 Sep Cornwall 29 Oct 2857 20-00K 29 Nov 2815 20-00K 29 Dec 30 Aug 2000 14-19 30 Sep Cornwall 30 Oct 2825 20-00 30 Nov 2861 20-00 30 Dec 31 Aug 2000 14-19 31 Oct 2898 20-00 31 Dec

MACHINE ROOM
KEMP WELCH Leisure Centre, Herbert Av, Poole, Dorset ROWER 20:00 mins (max resistance) BIKE 20:00 mins (max resistance) Sets Lifts Handle Leg Extension 5 20 Leg Curl 10 20 Leg Press 7 20 Chest Press 3 20 Top 3 20 Bottom Shoulder Press 3 20 Short 3 20 Long Pec Dec 4 20 Bicep curl 3 20 Floor tummy - 20