AM:
1 hour jog outside.
PM:
Dumbbell chest workout.
Dinner kicked ass! Chicken breast, spinach, fiesta corn, salad and red mashed potatoes.
I did OK today eating I consumed 2,308 calories. I needed that today. It might bump up a little if I have some fruit salad.
As to be expected, I was a little heavy.
AM:
50 min elliptical trainer
PM:
Both of my gyms were closed at 8:15 pm!!!!!!!!
So I went for a jog around the Tidal basin in DC. It was the first time I have jogged in the night like that. I figured it would be safe since folks would be out taking in the sites even though it was 9pm.
It was only a 2 mile jog, but it was enough to get me sweating and my leg muscles were still bothering me.
Today was a family fun day and we went out with family we don’t see very often. We went out to eat and I ate too much but it was a special occasion. I hope to be back on track tomorrow. My Bro-in-law made a special request relating to foods. I am evaluating his suggestion and will make a decision soon.
Here’s to tomorrow! may it be better than today!
What a week. I am not feeling too good going into tomorrow’s weigh-in. I had a big weekend last weekend with eating and I also missed working out all day Sunday due to travel. I feel like I was doing OK this week until yesterday’s workout killed me. I did squats after not doing them for a while and my hamstrings are shot. They feel sore when I get up or sit down. I feel them when I get in and out of my truck. Working out today was less than 100% because of the discomfort. Oh well I need to keep doing the squats. They are good for me.
AM:
30 min elliptical stepper machine
11 min jog
PM:
30 min elliptical stepper
15 min walk at 10% incline at 2.6 mph
My leg muscles were objecting the whole way. My legs actually buckled some while on the stepper machine. I don’t know how I will feel tomorrow or what I will be able to do exercise-wise.
AM:
21:30 min 2 mile jog
25 min elliptical machine
PM:
72 minutes Weight lifting
squats
95-10
135-6
155-5
95-10
DB bent over rows
35-10
45-10
35-10
rows on bench
45-10
40-10
35-10
Alt. arm curls
35-10
30-10,10
25-10
Con curls
25-10,10,10,10
EZ-Bar curls with 50 lbs
8,8,8
leg press machine
190-10
210-10
230-10
250-10
270-10
DB dead lifts
60-10,10
70-10,10
leg extensions
150-10
170-10
190-10
150-15
I am getting into a groove with the dumbbell workout. It feels good and my muscles feel it. All the rain we have been getting has not been doing our basement any favors. I removed an old toilet this evening to give us an extra drain for water to go down. We had enough water to cover my feet in the basement today. Fortunately it did not spread across the whole floor, just half of it. We will still need to trash some stuff from there though. Oh Well.
AM:
3 sets of assisted pull-ups
+115-8
+100-6
+85-5
15 min jog on treadmill
35 min elliptical machine
PM:
20 min stair stepper
20 min elliptical machine
20 min bike
Dinner tonight was salmon, spinach and corn. We both really wanted to eat some fish tonight and the salmon hit the spot.
Back to the grind!
AM: jogged 2.9 miles through the neighborhood.
PM:
Dumbbell weight lifting
DBBP
60-10,10
75-8,0,0 I was unable to do any after the set of 8)
60-10,10
Incline DBBP
50-10,10,10
DB flies
30-10,10,10
DB overhead press
30-10,10,10
seated shoulder press
30-10,10,10
Dip press machine
90-10
180-10,10
The assisted pull-up machine was in use the couple times I went to go use it. My left shoulder was bothering me some during the bench presses so I did not do as many sets as I planned.
All in all it is good to be home. I am back to working out like I should and I hope to be back to losing weight soon. My calories for the day were high at 2,441 calories, but that is better than I had done the few days prior so I am ok with it.
Dinner tonight was amazing! Chicken breast, asparagus and sweet potato gnocchi.
The gnocchi was a high calorie addition for me. I ate two servings and that totalled about 500 calories. I hope to be better tomorrow with a ground beef meal
Travel day! No workouts at all. I suck.
Every now and then you need to break the routine and take one day to do nothing. Though I drove for hours and did some loading and unloading I did not actually exercise at all today. I was feeling bad (and guilty) as I drove by my gym to head home from the grocery store but the feeling passed soon enough. Tomorrow I will be back on track and my body might be better for it.
While at the store I checked my blood pressure and I am normal!
It is a great feeling to see I am in the normal range! Have a good night.
AM:
67 minute hike through a hilly lake area.
PM: Skipped !
another bad day of eating but better than the last.
My calories were 2,662 calories but my fat intake was 125 grams which was a little more than twice where it should be. Protein was good and my carbs were OK for the day.
AM: 25 minute jog
traveled to see family to celebrate a birthday. No PM workout. I consumed 3,180 calories for the day.
Do you see that! I am now 91 pounds down! WOW!
AM:
Weigh-ins at balley’s at 5 am. 20 minute 2 mile jog since my workouts are usually starting at 4am.
PM:
35 minutes on the elliptical stepper.
I had an active day at work and that felt good. I actually had to change the way I was pulling cable today because my back was getting tired from all the bending. I feel great.
