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,