Week 24 Day 6

Posted on July 23, 2011 by admin

I am now 80.8 pounds into my 100 pound goal.

You can really see a difference with how much of my feet can be seen.    There used to be a lot of belly in the way.

So this morning after my weigh-in I did 30 minutes on the elliptical trainer and 30 minutes jogging on the treadmill.  I felt good and energized (until I got home showered and fed).  I ended up taking a nap today for about 30 minutes and that felt pretty good.  For the most part today was a rest day for me.  TV and the couch all day.  Later when my wife got home we watched some more tv and then had dinner.  A funny thing happened.  I realized I forgot about going to the gym for a PM workout.   I waited a half hour after dinner and then headed to the gym for 30 more minutes on the elliptical stepper machine.  It was an ok workout and I am glad I got it in but I felt really dumb for forgetting to go and workout.  Oh well.

My calories today were slightly higher than I like.  I consumed 2,422 calories.  On the plus side I ate lots of cherries and other fresh fruit so it was not junk calories.  I expect tomorrow will be filled with more activity and I should be better off with my eating as well.  Hopefully we can beat the heat.

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Week 24 Day 5

Posted on July 22, 2011 by admin

What a ride this has been so far!

It has been a while since I did some pictures so I felt is was time for an update.  I like the progress I see.  I still got a way to go but just look at the difference!

I am definitely looking better as well as feeling better.

Today was too hot in the morning to jog outside.  It was 86 degrees out at 4am.  That is crazy!  So off to the gym and 25 minutes jogging and 20 minutes on the elliptical machine.  I headed home and was ready for some breakfast.  I wanted something different so I made a tuna melt.  Yep tuna for breakfast.

I used to eat tuna at work for breakfast but got away from it a long time ago.  It was a nice change of pace and break from the eggs.

I worked my day and got home and decided to go to the gym to lift today.  On the way there I noticed it was still hot out.

Do you see that!  108 degrees out!  Unbelievable.    So I get to the gym and lift for 50 minutes and here is what I did:

Assisted pull-ups
+130lbs-10
+115-10
+100-7
+85-5
+100-5
+115-7
+130-7

Leg presses
180-12
270-12
360-12
450-12
540-12
360-15

Bench press
135lbs-20,15,12,10

Leg extensions
130-12
150-12
170-12
190-12

And that kicked my butt! So it was home and time for a shower and dinner.

I am looking forward to the gym tomorrow to weigh myself.  I am feeling light but that has not always meant I was lighter.  I can’t wait to see.

One more thing,  my cat is rooting for me

Way to be supportive Daisy.

 

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Week 24 Day 4

Posted on July 21, 2011 by admin

Shortest update ever!

55 min cardio in the AM ( 1 mile jog, 30 min on stair stepper, 15 min on bike) ,  46 min lifting in the garage in the heat! (over head lifts, squats and curls)

I ate 2,497 calories for the day and am getting to bed before 7pm so I can get a real night of sleep!

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Week 24 Day 3

Posted on July 20, 2011 by admin

The alarm rang way too early this morning.  I think I got about 5.5 hours of sleep.  Our family is heading home today so tonight should be a good night of sleep.   Well I got out of bed and made my way to the gym and jogged 4 miles in 46 minutes.  That is slow but I was not trying for a fast pace, just a comfortable working a good sweat jog.

I got home, ate, showered and made it to work ready for more time on ladders pulling cable.  I feel like I worked some muscles pretty good but some of it may have been the weight lifting the night before.  I brought my gym clothes so I was able to hit the gym on the way home from work and stepped on the scale to see I was holding at 78 pounds down.  Disappointing I did not drop another pound but my rest has been off with family at our house so I hope this weekend I will see a lower number.  I chose to use the elliptical trainer for 35 minutes to get  more cardio in.  I felt good but not great.  I did workout up to level 18 on the elliptical trainer which is a lot for me.

All in all today was a pretty good day.  I ate about 2,400 calories  and was active all day.  I am looking to the weekend and thinking about a long jog.  I might want to try a 10 mile one.  I know I can finish it but I bet my time will be way slow.  I will have to keep an

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week 24 Day 2

Posted on July 19, 2011 by admin

Day 2, Day two,  what to do?

This morning I headed to the gym and I was glad it was not a run day.  It was 80 degrees with high humidity at 4am!  I was feeling slightly off so I jogged 15 minutes to get my sweat going then switched to the lower body elliptical machine for 35 minutes to keep it going.

Before I knew it I was showered, fed and at work.  Work was somewhat demanding today with ladder work and pulling cable.  I made it through the day and hit the gym for some weight lifting.  Today was not a record setting day.  here is what I did:

bench press
135-10
185-5,5 (my left shoulder felt weak and some discomfort while lifting)
135-15

incline press machine
130-8,8,8

assisted pull ups
+115-10
+100-6,5
+115-5,7

assisted dips
+115-7,7,7,7

preacher curl machine
45-10
65-10,10

ez-bar curl +50 lbs
8,8,8,8,8

leg presses
90-10
180-10
270-10
360-10
450-10

Lateral rows
95-8,8,8

dumbbell dead lifts
75lbs-6,6
100-3

dead lifts
135-6
225-2
135-10

leg extensions
130-15
150-15
170-15

72 minutes of lifting! It was killer. I headed home, showered, fed my muscles and called it a night.

 

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Week 24 Day 1

Posted on July 18, 2011 by admin

A new week has begun.

This morning was a rocky start to get going.  My wife and I took a 3 mile jog to get our cardio started for the day and it was tough.  I had run the last few days and today I was not too into it.  We struggled through and finished with 12 minute miles, but it did not feel good and energizing.

Work was a very active day as well.   We were pulling cables some distance today and I feel worked from that.  So much so that I shortened my weight lifting in the garage today.  I got home from work and decided to do squats, over head shoulder presses and curls for my workout.

squats
90lbs-10
110-10
139-10
110-10

body weight deep squats
10,10

35lb dumbbell over head shoulder presses (these now bother my shoulders and I don’t do them often)
8

overhead barbell presses
70lbs-10,10

ez-bar curls
50-10,10,10

I was done, there was no reason to lie to myself to try to do more.  I was not in it today.

Dinner on the other hand,  that I was into.  Beef and broccoli with red pepper and mushrooms served over brown rice.

Yum!

I hope tomorrow I feel more like myself. I did not feel bad today, just no like I was in the zone.  I hope tomorrow to be in the zone.

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Week 23 Day 7

Posted on July 17, 2011 by admin

Sunday, a day of rest….NOT!  Off to the gym in the AM and jogged for 30 minutes then walked at incline for 30 minutes.  That was a good sweat producing workout followed by 50 minutes of grocery shopping.  And let me tell you I filled the cart.

Later in the day after a nap I went back to the gym for some more cardio.  I did 45 minutes on the elliptical stepper machine.  I would have lifted today if I did not feel sore from the kayaking yesterday.  The Kayaking itself was not bad but I had done  a killer upper body lifting routine on Friday evening and I was really too sore to be working my muscles like that again, but hey it was a family fun day and I am all for sharing time with my brother in law doing an activity my wife really wanted to do.

Today my food intake though not on my normal schedule was under my targeted goal calorie intake, wow that was a mouthful.  Breakfast did not happen for me until 11:15 am so that set the pace of the day with me missing a 500 calorie lunch.  Good for me since I did eat heavy yesterday.  Today I consumed 1,925 calories.  And you know what I feel full!   I owe that all to my super veggie stir-fry with shrimp.  I cooked cabbage,mushrooms, red pepper, green onion, white onion, garlic, squash, asparagus and bean sprouts and topped it with some jumbo shrimp.

Tonight was a reminder to myself of how I need to eat more veggies and less carbs with dinner.  I did tonight right and I feel really good for it.   Veggies are good for the digestive system too so there will be added bonuses later and tomorrow that I might get to share with my co-workers.  I am sure they will be most appreciative of it.  How about that!

 

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Week 23 Day 6

Posted on July 16, 2011 by admin

So it is Saturday and I got to sleep in.  Boy did it feel good to do that.  Even with sleeping in I was at the gym by 8:30 am and stepping on the scale.

I am a little bit more down.  I like seeing the scale move.  This had me pumped up and I decided to jog 4 miles this morning.  I did it in under 44 minutes.  That is good.  I am slowly getting faster again.  I hope to see myself doing 6 miles in an hour.  I used to be able to do that.  I think I will be able to do that again.  So after my treadmill time I decided to do 20 minutes on the elliptical machine.  That kept my heart rate up and my breathing stressed.  Not a bad workout.

Today was family fun day.  My wife, her brother and myself went kayaking in the Potomac river.  We were out for 1 hour and 10 minutes.  We all had a good time and took turns racing ahead or exploring little rock outcroppings.  We all felt like we got some decent exercise out of the excursion and had fun.

Afterwards we headed home for some rest then it was dinner time before we knew it.  We went out and picked up some middle eastern chicken haleem and different veggie dishes.  We brought that home and I cooked up some chicken cut into cubes and had it with a salad.  I mixed up some peanut butter sauce, honey mustard sauce and also set out some bbq sauce for the chicken cubes.  We ate very well and even had a little bit left over.  It was a great day to share with family!

 

 

 

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Week 23 Day 5

Posted on July 15, 2011 by admin

Today felt like a great fitness day.  My wife and I did a 6 mile jog this morning and had the best run time so far.  We averaged slightly faster than 12 minute miles.  we were done in 1 hour and 11 minutes.  I even felt ok afterwards.  I made it through the day with any real pain or discomfort so that was great.

Work was an active day as well.  I was up and down ladders, pulling cable and twisting and turning my body to reach things and squeeze past things.  I liked it that I was not beat down from my lack of sleep all week.  I think I did better by up to an hour a night so it was not a horrible week for sleep and tomorrow I get to sleep in!

My afternoon workout today was a weight lifting one.  Here is what I did:

Squats
95lbs-10
135-6
185-3 (my legs were feeling the 6 mile run)
135-6
95-10

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

assisted pull-ups
+115lbs-8,8,5,5

assisted dips
+115-8,8,8,8

ez-bar curls
70lbs-6,6
50-10,10,10

dumbbell dead lifts
60-10
70-10
80-6,4
100-5
70-10

leg extensions
90-15,15,15

This workout kicked my butt!  I will be feeling it in the morning for sure.

I was off again with my nutrition.  I seem to be hungrier than I have been in the past.  I have been adding little things into meals or snacks and have seen my calorie intake creek up some.  Today I consumed 2,507 calories.  Too much for sure.  I am a bit scared of how the scale is going to treat me in the morning.  Hey I did it myself so I will need to start exercising more to offset the additional calories or I will need to eat less.  Eating less is easier, but I have not been doing it lately.     As usual my best meal of the day was dinner.  I chopped up and cooked 2 chicken breasts and placed it over a salad.  I also made a honey mustard dipping sauce and a peanut butter dipping sauce for the chicken.

The peanut butter sauce is a large table spoon full of peanut butter with hot water added to thin it out.  The honey mustard is just a mix of a table spoon on honey with mustard added until the right balance of flavor is reached.

So with all this documented it is time for a little TV and bed!  Good night.

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Week 23 Day 4

Posted on July 14, 2011 by admin

Cardio all day!

A quick post today, just the facts.

AM workout  22 minutes jogging on the treadmill, 30 minutes on the elliptical machine.

PM workout 15 minutes on the elliptical machine, 20 minutes on the exercise bike.

I worked hard all day pulling cable and working on ladders.

I ate way to much in calories,  2,941.  I need to hit the reset button and get back into eating lots of veggies for dinner with a protein sorce.  I ate way too many carbs this week.

I felt great all day

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