It was a rough night of sleep. I went to bed at 10:00 pm and was up at 2:00 am with nasal drip and congestion. I debated whether to call in sick but decided to go in. I figured I could always go home sick if I needed to. At the gym I was feeling pretty good. I did the stair master for 25 minutes and then I got on the treadmill for 30 minutes. I decided it was time I try to incorporate some light jogging in with my walking. I walked a minute, then jogged for 4 minutes followed by 2 minutes of walking. I did the jog 4 walk 2 for 4 sets then jogged 2 walked 3 minutes to finish. So I did 18 minutes of jogging with 12 minutes of walking instead of all walking. Not bad for a starting point.
Meals for the day were all reasonable.
Breakfast was 460 calories
morning break 350 calories
lunch 416 calories
afternoon snack 292 calories
My afternoon workout was 16 minutes on the treadmill walking and jogging 2 minutes each for the first 12 minutes then I walked the last 4 minutes. Next came the weights. I started with triceps cable curls for 4 sets of 12 at 150 pounds. I moved to the Smith machine with an adjustable bench that goes from full upright to fully flat in 8 adjustable positions and pressed 155 pounds at each position. I started at the overhead press position working down to bench press position. In the beginning 3 sets I was only able to press 3-5 reps but as the incline got closer to flat bench pressing my repititions increased to 8-9 reps. My next exercise was also using the Smith machine. I did lateral raises for 3 sets of 10 repetitions with 95 pounds. My last exercise was standing curls with a curl bar that had 2 25lb plates on it. I did 4 sets with 10 reps the first set, 8 reps, 6reps then 8 reps to finish. WOW were my muscles burning. time for the ride home and a snack on the way followed by dinner.
evening snack 165 calories.
dinner 491 calories
That gives me 2174 calories for the day. Subtract out my exercise for the day and I should be in a weight loss zone. I feel pretty tired but not ready for bed. My cold symptoms seem to be gone. My wife is crediting the garlic cloves we added to our last two dinners. I don’t know but am glad I feel better. Time to get some rest.
