AM:
21 min jog
30 min elliptical stepper
PM:
10 min jog
30 min elliptical stepper
In the afternoon I was able to crank the stepper all the way up to 18! WOW that was tough.
Dinner was again amazing! I made a mashed cauliflower with greek yogurt mixed in with some BBQ chicken and baby carrots. The meal rocked! Sure Gordon Ramsey would say…
That looks like Baby Vomit!
But it tasted amazing.
I felt sick today so I stayed home from work. I made it to the gym hours later than I normally would.
AM:
10 minute mile
20 minutes elliptical machine
30 minutes bike
PM:(feeling off today I did a shorter different workout)
Bench press
135-10
185-5
225-1
185-5
135-15
Assisted pull-ups
+100-8
25-1
40-1
55-2
70?
85-8
100-8
Dips
+100-5,5,5
overhead presses from floor
95-5,5,5
overhead press from chest
95-5,5
Fly machine
130-10
150-10
130-10
Tonight’s dinner was amazing, but I got distracted with a text message and did not remember to take a picture. I made fillet Mignon, onions, peppers and mushrooms. I added some hummus on the side. AMAZING!
AM: 5 mile jog with my wife
PM: 45 minutes on the elliptical stepper machine
Nothing incredible today. Work slowly crept by and before I knew it I am doing my blog and getting ready for bed. WOW where did today go?
A great day!
In the morning my wife and I went for a ride into and around DC. We parked down near the Pentagon and rode into DC, we passed the monumnets and peddled to the Capital. On the way we passed the White House, saw the Washington Monument and rode around on Haines Point. The total ride was about 10 miles and it took us one hour and 12 minutes.
In the afternoon I went to the gym and did a lifting routine with dumbbells. I lifted for 85 minutes. I feel worked but I feel good!
We made the most amazing dinner. Pan cooked Salmon, oven roasted asparagus and mashed cauliflower with sour cream. Amazing!
Sometimes you got to soar like an eagle!
Today was a good day! I weighed in light! I can’t believe it! I am 93 .4 pounds down! 6.6 pounds to go!
AM:
21 minute 2 mile jog
25 minute elliptical machine
Afternoon workout:
1 hour 10 mile bike ride on Mount Vernon trail
PM workout:
Did not happen. I felt really tired and fell asleep on the couch watch tv with my wife. I woke up and it was dinner time!
Stress, stress and more stress! I am 2 weeks out from being unemployed. Each day I hear rumours, speculations, guesses and possibilities of what will happen for me and my coworkers. I have been off my game these last few weeks. Mentally I am not quite seeing my clear path to success. I go back and forth between feeling good about my chances of still being employed after our contract expires, and thinking I might not make the cut if they can’t keep us all. Each of us have unique pluses and minuses. I have a lot of pluses, but I do have minuses too. Some folks have mostly minuses, but the few pluses they have somehow outweigh their minuses. Oh well. I have been eating more. I seem to do that when I am stressed. I am fearing the scale tomorrow. I have been over my 2,200 calorie goal most of the days in the last two weeks and I had gained two pounds in that time. Tomorrow might show another gain. This weekend I plan to get out on my bike and ride some long distance. The two times I did that I lost more than a pound each day. I might need to do a long ride each day. What I really need to do is get my eating back under control.
I had another record with lifting today! I have been doing assisted pull-ups for a while now and today I was able to do one pull-up with 25 pounds assistance. That beats my previous best of 1 rep with 40 lbs assistance. That rocks! I might be doing body weight pull-ups in another couple months!
AM:
50 min jog
PM:
Assisted pull-ups
+100-8
+25-1
+40-2
+55-4
+70-6
+85-8
+100-8
DBBP
50-10
60-10
75-8
65-10
55-10
Incline DBBP
50-10
45-10,10,10
DB flies
25-10,10,10
incline flies
25-10,10,10
DB overhead presses from ground
25-10
35-10
30-10
25-10
Seated overhead presses
30-10,10,10
Tri’s
50-6
45-8
40-10,10
The weight routine took 90 minutes! That is long. After another few weeks of this I am going to re-group things so I can do more reps with little rest in-between so I can get more cardio out of the weight lifting.
Holy snooze button Batman!
Well this morning I fell back asleep after my alarm went off. I was really tired. I did wake up at the time I would normally be leaving the house to go to the gym so it was not terrible, but I did over sleep.
AM:
40 min elliptical machine
PM:
16 min walk at 15 % incline at 3.7 mph
20 min on Stair master
I was good with eating today. I consumed 2,261 calories. Dinner kicked butt! I had Tilapia and asparagus over arugula salad. YUM!
It is before 7:30 pm and I am going to bed!
Blah! Blah blah blah!
Another great day filled with crazy, filled with funny and packed with Speculation! Was it the janitor, in the hub room with the candlestick? No it was Colonel Muster! in the study with the letter opener.
AM:
1 mile jog
40 min elliptical stepper machine
PM:
60 min on bike. I started at level 6 and increased a level every five minutes up to the 50 minute mark then decreased the level every two minutes.
Today had ups and downs. Work is still up in the air. Looks like I could be a front runner as I am one of three with a needed certification out of 6 team members. The key will be how many folks are actually needed. We know one is a definite.
I also tried something different today at work. I ate in the caffeteria with my coworkers. It was OK. I did good with my diet. I ate a salad with chicken breast, a low calorie G2 Gatorade and a bag of baked lays chips. Lunch was under 500 calories and that was cool with me. I will not be doing that all the time but I wanted to give it a go and I was able to ressist the pizza! I finished the day high on calories at 2,556 calories. I had a bigger afternoon snack and had middle eastern for dinner and had rice, bread, chick peas, mixed vegitibles and lentils. Big in carbs and calories. Here’s to a better tomorrow!
THE DAY OF RECONING IS UPON US!
I am working on a special/large project. We needed to bring on some temp workers to keep things rolling like they needed to and today when they got home they received a phone call letting them know not to come in tomorrow. It is to bad it had to go down that way, I wanted to treat the guys to breakfast. They and us knew the day was coming, but we all thought there would be a few more days together. My hat is off to Mr. James, Bobbie and Country (Matt). Good guys that were a big help when we really needed it. The rest of us permanent guys may be in for the same treatment in 15 days. It was a good ride. Good folks and good memories!
AM:
25 min jog
25 min elliptical machine
PM:
Dumbbell weights
Squats
95-5
135-5
95-6
Leg presses
180-12
270-12
360-12
450-12
Lateral raises (smith machine)
50-8,8,8
bent over rows
50-5,6,6
bench rows
50-8
45-10
35-10
Alt arm curls
25-10,10,10
Con-curls
35-5
25-10,10
Dead lifts
70-6,6,6
Leg extensions
130-12
150-12,12
I did 1 less set for all the exercises today and was finished in 60 minutes. I was a bit down after hearing the temps are gone and I was not totally feeling into my workout. I still got it done, but I felt off.
A new week to get things right!
AM:
Neighborhood run 2.9 miles
PM:
11 min treadmill
35 min on elliptical stepper
Today I am back on track with 2,245 calories consumed. I like it! Dinner was a beef stir-fry and was veggie packed. There was asparagus, broccoli, red pepper, onion, leek, celery, mushroom and carrot in the pan and we topped the veggies with beef, some cashews, and some ramen noodles. This meal kicked butt!
And as an added bonus it will be good for our digestive systems!
