Week 11 Day 4

Hello scale, nice to see you.   What good news do you bring me?

Good to see some more weight lost.   I’ll take every little bit downward I get.

I was curious to see how much effort I was putting into my workouts.  I have a heart rate monitor so I wore it.  The results were shocking to me.  It has changed the way I will be looking at the equipment in the mornings.   I have been jogging for a little while now and feel like the effort level has been steady and that my heart was pumping hard and I was sweating a bunch.  My heart rate was 125 to 133 for the first 6 or 7 minutes.  I was jogging at 4.7 mph and thought my heart rate would have been higher.  I cranked the speed up every 30 seconds after that until I hit 5.2 mph.  My heart rate went up to 144 which again surprized me.  I expected it to be higher.     I walked 2 minutes after my mile then jogged 5 more minutes to see what would happen.  I was going along 4.8/4.9 mph and had my rate float around 136.  Once done I went to the stair stepper machine to see what would happen there.  More shock!  I was keeping my heart rate between 109 and 126.  That was mentally dissapointing.  I again expected more.  My final 20 minutes were spent on the lower body elliptical machine which does not have heart rate readers on them.  No need really.  I was expecting higher readings from the more intense jogging so there was no chance this one that I consider easy effort would have me above 115 bpm.  I know not every thing needs to be a maximum effort to exhaustion, but cardio work needs to be more challenging than what I have been doing.

This afternoon I was feeling like I ate my wheeties so I pushed myself with my warm-up jog.  I started at 5.5 mph and almost made it half a mile before needing to slow down to 5.1 mph.  I would bump it back up in speed for a while and decrease it when I needed to.  I did feel like I was pushing it now.  I rewarded myself with my fasted mile to date,  11:16.   That is a solid improvement over 11:33 from my last best.   From here it was weights time!

Alternating sets of Lat pull downs and chin-up pull downs

120-10,10

140-10,10

140-10,10

super sets of machine butterflies (BF) and dip press machine (DP)

DP            180-10,10 165-10  150-10

BF               120-10,10,10,10

squats

105-7

145-6

195-4

145-7

deep squats with 45 lb plate

10,10

Smith machine lateral raises

95-10,10,10

DONE!

The gym was funny in the afternoon.  It seemed like there were less folks there, but the ones that were there were all using equipment that I would want to use.  That is why today’s workout  looks different from what I have been doing the last 10 weeks.

Food was spot on again.

Breakfast was 4 hard boiled egg whites, 3 turkey sausage links (butterball brand this time) and 2 packages of instant oatmeal for 473 calories.  The butterball sausage links tasted soo good that once I got home I checked the box to make sure I did not buy the regular pork ones by mistake.

I brought baby carrots in today to give me a filling snack for when I might need it and I also had some honey roasted peanuts.  I can’t eat a full serving of them anymore.  I love them, don’t get me wrong but my body reacted like I at something spoiled and I was poluting the air really badly.  I cleared the office today.  That is saying something.  Out of respect I will not do that again … any time soon.     Dinner was the big excitement for the food day.  I cooked the ground turkey, added onions, black beans, peach salsa, light sour cream, and avacado and topped a large bowl of salad with it.  A great meal that has the potential to make me toxic again tomorrow.  I hope not, but darn it was good.   Total calories for the day were 2,151 calories.

I feel great, I feel tired,

 

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