Week 4 Day 4

I am now under 340 pounds!   Darn is that good to see.  

I started my day with some typical cardio.  I did 20 minutes on the elliptical machine,  20 minutes on the treadmill walking at 3.3 mph at 5% incline and then I did 20 minutes on the lower body elliptical machine.  My legs are still sore from the squats I did this week.  Hopefully this weekend thy will start feeling like they normally do.  Walking around is weird feeling like my muscles could give out.  It is not that bad but it does feel rough.  I don’t remember feeling like this during Football or Wrestling practices,  or the BJJ classes I took in 2006. 

Today’s meals were all packed.   I felt like some apple and peanut butter for breakfast and I also had 5 mini links of Aidell’s chicken and apple sausages.   They are a nice change from the normal breakfast turkey sausages or Morningstar fake sausages.  The calories are only 110 per 5 mini links and they taste good too.    The rest of the day I ate well including yogurt, part skim ricotta cheese, salad, 1/2 sweet potato, beef and veggie chili, and baby carrots.

The afternoon workout was a good one too.   I hit the gym with a co-worker and he is really good natured with doing the routines  I pick.    Today was mostly that way as well.   I really do not want to lift 2 days in a row, I prefer to do a cardio day in between the weights but he does not stay on Fridays  Which meant today was weights after the 15 minutes of cardio to warm up.

Today we did the following:

Leg presses:

180 lbs- 10

270–    10

360–    10

450–   10

assisted pull-ups:

+230 lbs- 7

+210–     5

+230–     5

+200–    4 (I changed my hand grip from pull-ups to neutral grip  I could have also tried chip-up grip, maybe next time)

Leg extensions:

150–10,10

170-10

190-10

Bench press:

135–10

185-5

225-2,1

We were both done after this.  My buddy worked out up to 245 lbs for 2 which was great.   I used to be able to press 245 9 and a little more)  but 225 has been the recent max I have been pressing.

On the ride home I enjoyed a banana and  once home I worked on dinner.   I did not feel like salad since I eat at least on every day so I steamed some broccoli and sprinkled a table spoon of Parmesan cheese on it, and I grilled onions with some portobello mushrooms  and then cooked some chicken breast.

It was delicious and I know I will get to enjoy it again for tomorrow’s lunch.

It feels good to see the scale moving again.  I also feel the muscles in my legs growing.  I was worried that I was swapping out my fat with muscle and not loosing weight.  I know muscle is better to have.   But I don’t want to be a 4xl muscular guy,  I want to be a 1xl or 2xl sized muscular guy.   So I do need to continue to drop weight.   My calories for the day are  2238 consumed.  I had to have burned around 1,000 calories exercising twice today so I might see the scale move a little bit more tomorrow morning.   I can’t wait.

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