AM:
6.38 mile jog in 1 hour 13 minutes
PM:
garage weights
Over head press
78lbs-8,8,8
90-5,5
EZ-Bar curls
58-8,8,8,8
dumbbell concentration curls
35lbs each arm-5,5
squats
90lbs-10
110-10
139-6
110-10
I ate pretty well today and consumed 2,282 calories. Dinner was the best meal of the day, chicken thighs with asparagus.
AM:
35 min elliptical machine
25 min walking at up to 10% incline at up to 3.5mph
PM:
35 min elliptical stepper
My weight is back to where it was. I lost the 3 pounds I had gained thanks to the 32 mile bike ride on Saturday.
AM: Weighed in heavy. Bummer but not surprised. I went on a 32 mile bike ride in 3 hours. It took me 20 minutes longer than last time but I rode along and did not do sprints along the way.
PM: 1 mile jog and then 25 min on the elliptical machine. Not a bad workout.
I came in under calories for the day but my eating was off as my fat intake was too high from eating too much ground lamb. Looks like I will need to give it up for a while. No biggie since I like ground turkey and chicken equally well.
AM:
Jog 12 min 1 mile (bathroom break)
Jog 40 min 3.5 miles
PM weights for 57 minutes
Assisted pull-ups
+85-6
+40-1
+55-2
+70-4
+85-6
+100-6
+115-8
Assisted dips
+115-8
+100-8
+85-8
+70-6
Leg presses
180-12
270-12
360-12
450-12
270-15
Bench press
135-10
185-5,5,5
Incline bench press
135-8,8,8
leg extensions
150-12,12,12
butterfly machine
130-10,10,10
I ate too much today but I was also heavy with fruits and veggies and that tends to clear my system well. Dinner was another strange one. I made a veggie “stew” for lack of a better description. I added 2 hot dogs for some protein.
So what you see there is a can of fire roasted tomatoes, one onion, frozen okra, cauliflower, broccoli, portobello mushrooms, and tomato paste. I seasoned it with salt, pepper, garlic powder, cumin and some sugar. It was good and I can feel my stomach working! I hope to have a good weigh-in tomorrw but do not expect it. I ate heavier this week and had a skipped PM workout and a short weak PM workout the day after I skipped due to my back feeling sore. Weather permitting I will repeat the 32 mile bike ride tomorrow to get my metabolism fired up.
AM:
30 min jog
20 min elliptical machine
PM:
30 min elliptical machine
My back was still feeling a little stiff today so I opted to do cardio at the gym for my PM workout.
I did good today with eating. I consumed 2,282 calories and feel full! Dinner was an international buffet!
See international meal… The chicken parmesan was made with Quorn fake chicken patties. Each patty was 150 calories. Then the sweet potato waffle fries were my carb choice for dinner and the spinach dal was my veggie choice. I expect this combination may do wonderful tings for my digestive system.
Not a great day. My AM workout was OK but my back was somewhat strained at work today from working in a bent over position for an extended period of time. I did not have advil with me to help out and did not take any until I got home. I tried to do some garage lifting for my PM workout but my back muscles did not feel good when I tried to do squats and then overhead presses so I called it a day.
AM Workout:
15 min slow jog
30 min elliptical machine
15 min stair stepper
I hope a good night of sleep will have me feeling better.
AM: I hit the gym. I did 2 miles on the treadmill then 30 minutes on the elliptical trainer. this was a decent workout.
PM workout: weights at the gym.
assisted pull-ups
+55–3
+70–4
+85–6
+100-8
+115-8
incline bench press
135-10
155-5
185-1,1
135-10
leg press
180-12
270-12
360-12
450-12
360-12
butterfly machine
130-10
150-10
130-10
leg extension machine
110-15
130-15
150-15
170-15
Dumbbell dead lifts
60-8,8,8
That kicked my butt! I feel it in my chest, back and legs!
I did ok today with food. I consumed 2,384 calories which is a bit too much but I did get in 210g of protein, 202g of carbs and 82g of fat. Well looking at it now I did not need the extra serving of mixed nuts. that drove the fat higher than I wanted to see. I did have a strong craving for some honey roasted nuts though so I can’t be mad for indulging. I could have saved 13 grams of fat by only eating one serving of the nuts. Lesson learned.
Dinner was good. I made chicken with mushrooms, onions and peppers (one hot one was added too) and some broccoli. As an appetizer I cut up some tomatoes, topped them with fresh mozzarella and balsamic vinegar.
I look forward to tomorrow and the challen
we had a great AM workout. My wife and I jogged 3.33 miles in 32:28! We were faster than 10 minute miles for three miles straight!
PM workout: Plumbing project. This sux. I spent about an hour and was not able to fix the problem. We will need a professional. So with that eating away at my workout time I decided to do a garage lifting routine. I head out there and the garage has water in it from all the rain. Damn the universe is conspiring against me! So back inside and I do a push-up, sit-up and squat routine.
Push-ups 25-20-20-15 80 total
Sit-ups 10,10,10,10 40 total
squats 15,15,15,15 60 total
I did OK eating today. I consumed 2,207 calories. Today was was not a bad day,
Yesterday’s bike ride is the gift that keeps on giving!
I am now 88.2 pounds down! I was still feeling the effects of the long ride and my workout did suffer some. I jogged for 15 minutes, walked at incline for 20 minutes then did 15 minutes on a stationary bike.
The day was rainy and my wife and I rode the couches most of the day. I even fell asleep watching tv for about an hour. I never did do a PM workout. The closest I came was running some errands and doing some grocery shopping.
Calories for the day were high, I consumed 2,715 calories. Today was not a winning day but even the pros don’t hit home runs each time at bat.
This picture catches the spirit of the day.
What a great day! I weigh myself and what do I see?
Now that is a great way to start the day, I lost weight! While at the gym I jogged 2 miles in 22 minutes to break a sweat but then I went home. Weird huh? Nope I was meeting with my neighbor to go for a bike ride and I wanted to be fresh. We rode for 2 hours and 40 minutes. We covered 32 miles. Not bad. My legs were spent once I got back to the truck. On the way back we got hit with a thunderstorm. Winds and rain pouring down. It was wild, at times the rain was ice cold and there was some wind too. We were motivated and were sprinting up to 23 miles per hour trying to outrun the rain but you know that is just not possible. We were soaked from head to toe. That was quite an adventure. Sorry no pictures since my phone is not water proof!
Later in the day I went to the gym for some more cardio. I got on the elliptical machine for 30 minutes. I know I had worked hard on the ride as I was only confortable going at level six for the first 15 minutes then level 7 for the last 15 minutes. Usually I start at level 10.
My calories for the day were great. I consumed 2,103 calories. My breakfast was 5 egg whites and one whole egg scrambled. I chopped up 3 different hot peppers and added some spinach and made an omlet with some cheese and had 2 turkey sausage patties. This is what fueled me on the bike ride.
I had Tilapia for dinner with some mashed sweet potatoes. I have not had sweet potatoes in a while and figured since I did so much cardio today some carbs would be great for me.
Today was the kind of day I need to have more of.
