Week 27 Day 5

Posted on August 12, 2011 by admin

AM workout:

56 minutes treadmill for 5 miles

PM workout:

Push-ups-10,10,10,10,10,25 total 75
sit-ups- 5,5,5,5,5,10 total 35
squats- 12,12,12,12,12,25 total 85

I ate bad today.  I consumed 2,819 calories,  YIKES!  tomorrow is weigh-ins and it is not going to be pretty.  I will need to weigh in on Sunday as well to get a better gage on where I am at.  I made some killer chili for dinner.  I used ground lamb, 5 different peppers, black beans, fire roasted tomatoes, tomato sauce, onion and lots of spices.  I also made white rice to go with it.  I ate 3 bowls.  2 had sour cream and shredded cheese in them.  We will see.  Time to hope for the best.  I ate a few servings of cherries earlier so my digestive system might be more active later tonight and in the morning so that could work in my favor.   I hope so.

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Week 27 Day 4

Posted on August 11, 2011 by admin

AM workout:

25 minutes treadmill
30 minutes elliptical stepper

PM workout:

Assisted pull-ups (did the alternating)
assisted chin-ups

ez-bar curls
chest press machine
butterfly machine
leg press machine
leg extension machine
Hammer strength shoulder presses

I was heavy on calories today, I consumed 2,596 calories. Dinner was Italian night. Mini pizza and chicken Parmesan.

I cut up some fresh tomatoes and 3 kinds of garden peppers that were added to both the pizza and the chicken Parmesan.  The meal was a pleasant change from the norm.

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Week 27 Day 3

Posted on August 10, 2011 by admin

AM workout:

20 minutes treadmill jog
20 minutes lower body elliptical machine
20 minutes stationary bike

PM workout:

45 minutes lower body elliptical machine

I ate well today, total calories were 2,310.

 

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Week 27 Day 2

Posted on August 9, 2011 by admin

AM Workout:

30 minute jog on treadmill
25 minutes elliptical stepper

PM workout:

Incline Bench press
135lbs-10,10,10
155lbs-6
185lbs-1

Bench press
135-5
185-6,5,5

Assisted pull-ups
+115-10
+100-8
+85-5
+70-4
+55-2
+115-7

Leg presses
270-15
360-15
450-15
360-15

I did good eating today and came in under calories. I consumed 1,949 calories. This was possible bt eating 2 servings of Deli Fresh chicken breast cold cuts (12 slices) on top of 3 cups of lettuce with 2 tomatoes chopped up as well. This was topped with 4 servings of balsamic vinegar. I also had a grapefruit (106 cal) and a special k bar (90 cal). This total meal was only 408 calories and was filling. Dinner helped also. I had tilapia with cauliflower as the main meal and a few ounces of left over steak from the night before.

 

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Week 27 Day 1

Posted on August 8, 2011 by admin

This morning was a jog morning and  I wanted to do a good one so I jogged my 6 mile course.  I have an app on my phone that tracks distance, speed and elevation changes and tried it out.  Turns out my route is 6.1 miles long.  Cool.  I did it in 1 hour and 15 minutes.  That is not speedy but it is one of my better times.  I was soaked in sweat and glad to be back in the house once done.

My afternoon workout was lifting in the garage for 40 minutes.

over head press from floor
78lbs-7,7,7

overhead press from shoulders
78-10,10

bent over rows
78-10,10,10

curls with EZ-Bar and 58 lbs
8,8,8,8

Squats
78-10
98-10
118-10
body weight only-10,10

My nutrition was good for the day, I consumed 2,278 calories. Of course dinner was the best! Steak with asparagus and also portobello mushrooms, garlic cloves and baby spinach.

Today was great because I felt like I ate well and did not feel like I over did it.  Here’s to tomorrow!

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Week 26 Day 7

Posted on August 7, 2011 by admin

Today it is official,  I did not make my goal of losing 100 pounds in 26 weeks.  I have lost 85 pounds in that time.  It has been a magical ride.  I am going to keep at it until I hit the 100 pounds lost.  The goal is the same.  I will get there.  I knew some weeks back I was not going to make it since my weight loss per week had decreased.  This is real life and things don’t always go as planned.

This morning I felt like doing something different for my workout and decided to go for a long bike ride.  The weather looked like it would be OK until the afternoon so out I went.  I rode 20 miles in 2 hours.  That is not amazing but it is pretty good for me since I have been having issues with saddle soreness.  The new seat did great and it is angled downward more with changes where the seat hits my butt, and this was a good thing.  My legs feel like I worked them but overall I feel good.  I even had enough energy to make it to the gym in the afternoon for 45 more minutes of cardio on the elliptical stepper.  Some how I timed it right (two days in a row) and it stormed bad while I was in the gym.  Thunder and lightning was a cool distraction and the storn let up and the sun was out with a gentle rain falling as I left to go home.  Timing is everything.

As I keep on going I will continue to post here but things will be kept shorter than usual.   This blog has taken time away from family for the last 6 months and I need to adjust things some so short posts from here on out.  I will include fun things and weight loss progress as I have been doing.  I also plan on spending a little more time in developing my meals area.   Stay tuned to see how things go as I chase these last 15

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Week 26 Day 6

Posted on August 6, 2011 by admin

So I step on the scale and it says…

Not bad.  I am slowly chipping away at the remaining weight.

This morning I had a good workout in the gym.  I used the treadmill for 65 minutes.  I jogged 21 minutes to get in 2 miles then walked at  up to 10 % incline as fast as 4.0 mph.   I then went back to jogging for 15 minutes at incline 5.0 % and gradually decreased it to 1.5% as I gradually increased speed from 5.0 mph up to 6.2 mph.  I was soaked in sweat and felt great about this workout.

I got home, showered and ate breakfast then changed out the seat on my bicycle.  I have been getting saddle sore on rides over 45 minutes so I decided a new seat was in order.  I took the bike out for a test ride and did 3 miles with no issues.  the dark clouds were rolling in with the wind so I did not chance a longer ride.  I think the seat is going to be a winner.

Later in the day I headed to the gym for some lifting.  I spent an hour there and here is what I did:

Assisted pull-ups
+115-10
+70-4
+85-6
+100-8
+115-10

Assisted dips
+115-10
+100-10
+85-8,8,8

leg presses
180-12
270-12
360-12
450-12
360-15

EZ-Bar curls with 50lbs
10,10,10,10,10,10,10

dumbbell deadlifts
60-8
70-8
80-5
90-5
100-3
70-8

leg extensions
110-12
130-12
150-12
170-12

machine flies
130-10,10,10

I timed my workout perfectly. It was just starting to drizzle out when I got to the gym. During my workout there was a down pour and by the time I was done the sun was back out. I love it when a plan comes together!

Today was off the diet day for eating.  I ate and drank what ever I wanted and boy was I bad.  Too bad to write here, but oh it was bad.   I expect to be doing a lot of activities tomorrw to make up for this.

I almost forgot  while shopping today I took a picture.

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Week 26 Day 5

Posted on August 5, 2011 by admin

An off day today!   No not off like off from work or off from exercising.  I mean off from my normal routine.  I needed to run an errand before leaving for work and that meant cutting my morning workout short.  This morning my wife and I jogged 2.37 miles in 25:30.   Not great but not bad.  Work flew by today and I was home before I knew it.   Getting motivated to exercise was another thing all together this afternoon.  I delayed as long as I could and finally got going at 5:30.   Way too late.  I guess it is better than not at all but I set out knowing I was not exercising for long.  I decided to try something new.  I took 3 exercises, push-ups, sit-ups and body weight squats, and did a set of each, rest a minute then do another set.  It went better than I planned.  I chose to do 5 push-ups, 5 sit-ups and 10 squats as a round.  I wanted to work my muscles without overly fatiguing them.

Push-ups 5, 5, 5, 5, 5, 20—45 total
Sit-ups 5, 5, 5, 5, 5, 10—35 total
squats 10,10,10,10,10,20—70 total

I was happily surprized to be able to do 20 push-ups in a row after doing the sets of 5’s. I now know I need to do sets of 10’s in the future. I am glad I tried this because I am looking ahead to my next challenge and am considering the 100 push-up challenge as the next thing to do.

Today was off nutritionally too.  My meals today were each 100-200 calories more than they should have been.  Usually I only have one meal off but today all three were off so I was high on calories.  That plus the two short time workouts today might be bad news for the scale tomorrow.  We’ll see since I did do extra cardio yesterday to help offset this.

Dinner was another winner.  I got some thin sliced pork ceter loin chops and potato salad.  I chopped up the pork chops and cooked them with some green pepper and added a little BBQ sauce.  I added raw carrots and potoato salad.  I needed to eat half the amount of potato salad that I did to keep my calories where they needed to be.

I should have stopped right there with the potato salad.  But no I went back for more.  Tomorrow might be a day of serious working out to get   back on track.  Here’s to a good night of sleep.

 

 

 

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Week 26 Day 4

Posted on August 4, 2011 by admin

Cardio day!

This morning was pure cardio and so was my afternoon workout.  In the AM  I jogged 15 minutes to break a sweat then I did the elliptical machine for 20 minutes and then the stair stepper for 15 minutes as well.    In the afternoon I followed a similar routine with 15 minutes jogging, 20 minutes on the elliptical machine and 25 minutes on the stair stepper.  I normally only do 30 minutes of cardio in the afternoons but wanted to get some extra time in today since tomorrow’s jog will be a short one so I can get my wife to the airport before I leave to work.

Nutrition today was higher on calories than I like but I really wanted some carbs and made a brown rice with black beans, corn,  tomatoes, green onion and 6 garlic cloves.   I cooked some steak to go with it.

This was my second bowl!  I did eat 2,459 calories when it was all said and done.  That is too much but I wanted some carbs to see if my legs will feel better.  When jogging this morning and afternoon my legs felt like they were rubbery.    Tomorrw will be the real test.  All I can say is not even professional athletes hit a home run each time at bat, and today calorie-wise I might have struck out.  I still have tomorrow to lean up some for the weigh-in on

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Week 26 Day 3

Posted on August 3, 2011 by admin

A great day for working out!

Today I started at the gym with a 45 minute jog (4 miles)  and then 15 minutes on the bike.  I felt like I had a good moderate workout.  I did not kill myself with a fast pace (until the last 10 minutes) and the bike felt good to do for a change.

My afternoon workout was equally good.  I lifted for 60 minutes and here is what I did:

Bench press
135lbs-10
185-5,5,5
135-12

Incline bench press
135-7,8,8

Assisted pull-ups
+100lbs-6
+115-6,6,8,6

leg presses
180-20
270-20
360-20
450-10,10

assisted dips
+115-10,10,10,10

leg extensions
130-12
150-12
170-12
190-12
210-8

chest flies (machine)
110-10,10,10

What a workout that was!  I feel my muscles have worked.   I hope I did not over do it.

My nutrition for the day was good.  I consumed 2,237 calories for the day.  Dinner was the big winner.  I had tilapia with collard greens.  I cut up a hotdog and cooked it with the collard greens to mimic bacon being cooked into the collard greens.  The flavor was pretty good ( but not as good as bacon).

I put some good hot sauce on the fish and collard greens.  I was low on calories so I had some fresh pineapple, a grapefruit, salsa and chips in the evening to bump up my calories.  I was starting to fiend for more fish but had to make sure I left some for my wife so the fruit and chips did a good job keeping my hunger at bay.

I can’t wait for the weigh-in this weekend.  I hope to be below the 270 mark.  It just might happen.

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