Week 17 Day 5

Posted on June 3, 2011 by admin

My how time flies. Seems like just yesterday I was scheming and planning an adventure for the weekend and look… tomorrow is the weekend!

Things often do not go as planned so it is important to be flexible and have many plans at the ready so when one obstacle blocks your way you can re-route and still get to where you are going.

This morning I was dragging big time and took it easy at the gym. I did 25 minutes on the elliptical stepper and 25 minutes on the bike. I never really broke a good sweat but my leg muscles sure did get worked. Work worked my muscles pretty good too. I was up and down on ladders, reaching stretching, going up and down stairs, it was rough. When I finally got home I was falling asleep on the couch and thought about skipping my PM workout. I compromised with myself and did a garage workout. I used my 35 pound dumbbells for some of the exercises since I have not used them in a while.

Dumbbell over head presses starting from the floor
2x35lbs 10,10,10

Over head presses with barbell from shoulders
70-12,12

body weight squats
10,10,10

alternate arm curls
10,10,10

That kicked my butt enough and I was ready for some dinner. Tonight was middle eastern night and we had kabobs. I ate more than I should have and will heavy again in the morning, but I sure did not feel like going shopping for groceries at 6:45pm to then have to cook dinner.

Tomorrow is a special day! My wife is running in the race for the cure. She hopes to beat her time from last time and I think she will. I struggled and jogged it last time with here but passed on it this year. If I do any charity or fun runs they will need to be smaller events.

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Week 17 Day 4

Posted on June 2, 2011 by admin

Here is a little something to get things going:

 

Today was a 2.9 mile jog with my wife in the AM to get me going.  I felt better than Tuesday but still not like it was easy.  I have a long way to go still.

I had a great day of work, I was busy but not totally physically drained and sore like some days.   I only needed 2 advil today so that was good too.  I ate well and realize I am eating better, and it is easier while working in the construction areas.  I am too busy to stop and take a long break.  I am not bringing junk so I am eating well with fruit and Special K bars for snacks and I pack lunch.  This is a winning combination for me. (WINNING! says Charlie).

I decided to do a cardio workout in the afternoon and heading to Bally’s so I could weigh myself also.  The scale was not kind.

I can’t blame the scale, it was all me.  I ate too much crap foods and too much quantity of foods this holiday weekend and lost out on twice a day workouts so I gained.  I am OK with what went down since I hosted a party for friends I have not seen in years, and we caught up.  I am now fearful though I am going to miss my 26 week goal now as I had another week of lost weight loss.  I hope to make up some of the deficit, but I don’t think I will be seeing any 5-8 pounds of weight lost a few weeks in a row.  Who knows.

Anyway, at the gym this afternoon I did 30 minutes on the elliptical machine.  I guess I will need to bump that up to 45 minutes or more to get back on track.

I have eaten well and am at 2,074 calories consumed so far.  I might have some fruit before going to bed so that may go up 100 calories.  I feel good and am looking forward to tomorrow!

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Week 17 Day 3

Posted on June 1, 2011 by admin

Come on weekend,  get here quickly,  please!

It is funny how often we need rest time for when we return from vacations.  This weekend of travel and activity has me worn out and it is only Wednsday.  I predict some good sleeping this weekend.

I got up this AM feeling tired but looked foward to getting to the gym to get soem cardio going.  Allergies are starting up with both myself and my wife.  I have not taken and medications for it but I have been sneezing and coughing some phlem.  I hope it will pass quickly but who knows.  My honey is having a tougher time of it. OK back to the gym…  So I decided to do 15 minutes on 4 different pieces of equipment.  I did the treadmill, stair stepper, elliptical and bike.  I had a decent sweat going and my joints did not take alot of abuse.

I was pretty good with my eating today.  I ended heavy on calories,  2,334.  Not really bad but still over 2,200.  This had to do with me having some pasta in my tuna salad today and dinner had some ramen noodles also.  That was another 400 calories that I do not always have in my meals.  Dinner was well worth the bump in calories and carbs,  take a look:

That is steak, asparagus, ramen noodles and some of the water from the noodles, the seasoning pack and some teriaki sauce.  It was great!

Before I had dinner I went to the gym to get some additional exercising in.

Assisted pull-ups
100-5,5
115-5
130-6

Squats
95-8
135-8
185-5
135-8

squats with 45lb plate held to chest
10,10

Bench press
135-17
185-5,5,4,1
135-12

curls with EZ_Bar and 25lbs on each side
12,12,10,8

Jogged 1 mile in 12 minutes.

The jog was really tough after having done 6 sets of squats. I do not think I will be doing that order again.   I feel like I had a really good workout, my total body feels worked.  Tomorrow morning is a jog date with my wife if the weather allows.  Who knows how far we will be going.

I am on track to be in bed 1.5 hours earlier than I have been able to for a long time, here’s to getting a good n

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Week 17 Day 2

Posted on May 31, 2011 by admin

So it is back to work day!

I got up in the AM very reluctantly.  I figured I would head to the gym and do the elliptical machine and the bike to ease back into the activities.  My wife had other ideas.  She wanted to go for a jog so we went for a jog.   We did 2.9 miles.  I did not time us but I was really dragging.  When we went past the gym it was not open so it was a good thing I went jogging since I would have been doing that anyway.  It was already really warm and humid out.  I sweated  like I was in a sauna.  Oh well.

Work was busy and I was sore half way through the day.  I know I was working hard.  I got home after work and tried to fix the internet issue.  No luck.  I went to their office to swap out the cable modem expecting that to fix it.  NOPE.  SO I struggled trying to get it working and would find it would work for 10-30 seconds then cut out again.  I was finnally able to get it resolved by contacting customer service and having them reset things on ther end.  Life is good I am back to the world wide web!

I ate well today.  Not great but well.  I need to work on balancing my carbs, proteins and fats better.  Breakfast was 2 packets of instant oatmeal and 2 turkey sausage patties.  Lunch was tuna salad with some pasta and lettuce chopped up and mixed in.  I also had an orange and some canned peaches.  Dinner was flounder with perogies and broccoli.  My snacks for the day were 2 special k bars, an apple, and special k cracker chips.  I totalled 2,181 calories for the day.

I also went grocery shopping today and squeezed in a light garage weight lifting routine in the hot garage.  Here is what I did:

Squats
70-8
90-8
110-8

over head presses from the floor
70-8,8,8

bent over rows
70-10,10,10

Not a great effort but it was something. I really wanted to skip it today but knew the last few days have been too laxed. Time to get back into the groove!

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Week 17 Day 1

Posted on May 30, 2011 by admin

My internet service is down.  I will double post tomorrow.

UPDATE!  I am back in business 5/31/11!

There really is not anything to report for the day.  It was a travel day to get home.  I had steak and eggs for breakfast on a roll, Subway foot long sandwich for lunch and pasta with ground beef and sauce for dinner.

The ‘big” activity of the day was spending 1 hour walking around in Cabella’s.  I even bought some stuff!  Tomorrow is back to regular life.

 

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Week 16 Day 7

Posted on May 29, 2011 by admin

Today was a family and friends reunion picnic.  I had the opportunity to hang out with 2 friends from childhood, and their families.  It was great!

My Parent’s Peacock made an appearance for all to see!

We ate to much, we played with BB guns and played volleyball.  I drank beer and wine, lemonade and apple cider.  I ate a hotdog, hamburger, steak, chicken, veggies, beans, cake, and more.  I am not going to record calories today, but I will assume 3,500 calories consumed.

I jogged in the morning with my wife for about 2 miles.  I played some volleyball also.  Not  a huge activity day but it was a good one none the less.   Tomorrow will be a travel day with not much activity either so this week may be a lost one for weight  loss.

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Week 16 Day 6

Posted on May 28, 2011 by admin

Holiday weekend!   BooYah!

Visiting some family and we went for a hike at Buttermilk falls.

We went for 75 minutes.  It was good.

I ate OK for the day and consumed 1,962 calories.   Tomorrow will be the test with a reunion cookout.  I am not sure what  will squeeze in for exercise but I will get something in there.

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Week 16 Day 5

Posted on May 27, 2011 by admin

A storm is brewing outside,  this will be really short.

Big milestone today!  My wife and I jogged 6 miles in the morning before work.  I was slow at 1 hour and 22 minutes but I made it!  I am on my way back!

I ate well all day and consumed 2,419 calories for the day.  I was slightly high today due to no dinner plan and I mashed stuff together that just don’t belong in the same meal.  Peanut butter,  Quorn chicken nuggets, Pasta sauce with ricotta cheese.  It was like Columbo with   “Ah,  just one more thing…”

I did a PM workout of 30 minutes on the elliptical machine.

The thunder is getting

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Week 16 Day 4

Posted on May 26, 2011 by admin

You would think with all the repitition and repeating this quest would become boring,  but it has not.  I found enjoyment in making small progess in one exercise or another and dropping the pounds as I go.

This morning had the potential to be a jog with the wife morning, but we were both not totally feeling it so I went to the gym instead.   Some of the “regulars” that I see at 4 am do not seem to go regularly.   Certainly not every day.  Maybe they jog outside too on different days.  I did feel tired and a bit off with allergies so I chose 3 cardio machines and did 15 minutes each.   I jogged, did elliptical and stair stepper machines.  I felt pretty good for it.

I headed home for a shower and breakfast.  I had 4 egg whites, 2 turkey sausage, an orange and some Jif peanut butter with honey.  This was less than 400 calories and it was a good tasting meal.

I was running 10 minutes late (even with the short workout) and skipped my piece of fruit once I arrived at work.  At 9am I had a special K bar (90 calories)  and at lunch I had 2 cans of tuna, light mayo, lettuce and cherry tomatoes.  I also had an orange and some pretzels.  This totalled 545 calories.

For my afternoon snack I had another special K bar and 3 pretzel pieces.  On my drive home I was not hungry so I did not eat my apple.

I went to the gym after resting some at home and decided to lift weights.  My goal was to do squats, assisted pull ups, bench press and 1 or 2 more exercises.  The gym was busy so here is what I actually did:

Bench press
135-15
185-6,6,5
135-12

hammer strength overhead press 45 lbs each side
12,12,12,10

assisted pull-ups
+115-5
+100-4.5
+115-5
+130-5

leg extensions
90-12
110-12
130-10

leg presses
210-10
190-10,10

ez-bar curls with 50 pounds on bar
12,10,8

That did me in! Time to get home and have some dinner.

I was running light on calories before dinner so Iwas able to eat more than expected.

Quorn Meat Free Chicken Nuggets, (2 servings)
Honey
Amy’s Kitchen Organic Split Pea Soup,(2 servings)
Lettuce, Romaine
Athenos Feta – Reduced Fat,
Balsamic Vinegar

Al Fresco Chicken Sausage (2 sausage)
Red Bell Pepper, Raw
Watermellon

All that totalled 973 calories and mt calories for the day were 2,094 calories. That is good even with the big dinner.

Tomorrow looks to be a jog day outside. I hope I can get enough rest and feel good for the run!
 

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Week 16 Day 3

Posted on May 25, 2011 by admin

It is truely amazing how the weight has been coming off.  I am slightly behind where I need to be to make my 100 pounds lost in 26 weeks.  I am going to see if I can pick up the pace some and get back to 4+ pounds a week lost.  If it takes me an extra week I will not be devastated, but I will have missed my “goal”.  My goal is also to be healthier and a normal weight so if I do miss my self imposed deadline, so be it.   But I will try to make up the pounds if I can.

Today started with me going to the gym and jogging for 25 minutes at 5.1 mph.  This has become my slow comfortable jog but still produces a good sweat.  I then did 20 minutes on the elliptical machine and 15 minutes on the bike.   Since I was already sweating  these other two cardio choices kept the sweat going.  It seems  if I start out with either of these I never break a good sweat like with jogging.  So it was time to go home, shower and eat some food!

This morning I decided I needed to eat some of the chicken I cooked last night.  We bought one of the super sized chicken breast packages with the intentions of freezing half of it.  Well we never did freeze half so I cooked it all last night.  It was alot of chicken.  So chicken for breakfast!  I cut up a large apple and added some lettuce and cherry tomatoes to a bowl.  I then chopped up the chicken and mixed it with some light mayo and added it to the salad bowl.  I made enough for breakfast and lunch.  It was good and different for breakfast and kept me to about 400 calories.  The apple was a great addition.  It acted as filler and gave me some carbs to go with the chicken protein.  Had it just been chicken the calories would have been higher.  I got to enjoy this at lunch time too.  I ate well all day again.  Dinner was great tonight.

I added some BBQ sauce to the chopped up chicken.  I also cooked a portobello mushroom and added it to the bbq mix.   I had corn on the cob and broccolini as my veggies.  I should have stopped there but I did go heavier on calories at dinner time by eating some ground turkey with peach salsa.  This additon added about 400 calories and I should have passed it up and had some fruit instead.  Too late now as I enjoyed it.   I finished the day at 2,457 calories consumed.  This was a bit high but I am working harder during my work day than I have had to for a while so it is OK as I am burning more calories at work now.  I also did 30 minutes of cardio on the elliptical machine as a bonus to keep things moving the right way on the scale.  I feel good about today andlook forward to tomorrow. I hope to do a long jog either tomorrow morning or friday morning just to push my limits some.

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