AM: (56 min)
leg press
180-15
270-15
360-15
450-15
540-15
630-10
720-6
620-10
540-15
DB BP
60-10
70-10
80-8
75-8
70-10
65-10
Incline bench press
135-8,8,8
Deadlifts
135-8
185-5
PM:
45 min elliptical machine
I was not too busy today at work but my body was pumped up from a killer weight workout this am. I was energized at the gym in the afternoon and had a great session then as well. I hope I am not too sore tomorrow. I am most likely going to just do cardio.
AM:
bar squats
8,10,10
Assisted pull-ups
+120-4,5,5
Hack squats
90-10
180-10
270-10
360-10
270-10
EZ Bar overhead press
80-7,7,7
70-8,10
squats
10,10,10
Lats
100-12,12,12
Lat raises
95-10,10,10
PM:
45 min elliptical machine
Great workouts today. My muscles feel it. If I am sore tomorrow I will do cardio only, if not I will press on with the weights.
Work today was almost busy. I was set to begin patching part of my one task, but was not able to because our company is going to add infrastructure to support it. Oh well.
AM:
46 minutes 30 lb dumbbell routine
pushups 10,9,8,7,6,5,4,3,2,1
DB OP 10,9,8,7,6,5,4,3,2,1
Squats 10,9,8,7,6,5,4,3,2,1
DB deadlifts 10,9,8,7,6,5,4,3,2,1
DB curls 10,9,8,7,6,5,4,3,2,1
situps 10,9,8,7,6,5,4,3,2,1
PM:
45 min elliptical machine
Today I decided to change up my dumbbell routine by doing decreasing reps each round. My belief is that I will be able to add gains more easily this way. In today’s rounds I did a total of 55 repetitions for each exercise. It is unlikely I would have been successful doing 6 sets of 9 reps each to do 56 reps total. This way, next time I do this routine I will start with 11 reps and count down. That is only doing one more per set on the way down, but that will them have me do 66 total next time. I am going to focus on weight lifting in the mornings and save the cardio for the afternoon sessions and for mornings when my muscles are too worn out to lift again. I have pieced together some exercises to bundle together for a good total body workout each time.
AM:
30 min elliptical machine
That was it for the day. We went shopping at a few places but no more exercise for me. I was sore and tired from the day before so I took it easy. We did wash all three vehicles today so I had some activity besides sitting on the couch. tomorrow is back to the grind.
Dinner update: It was amazing!
Salmon cakes on portobello mushroom caps. I cooked the huge mushrooms in the oven at 390 degrees for 20 minutes drizzled in EVOO, garlic powder, salt and pepper. I then added my salmon cakes on top and baked for about 25 minutes. The salmon cakes are made of cooked salmon, shredded carrots, onions and pepper diced up and sautéd in a pan with chopped spinach leaves. Once cooled, mix with breadcrumbs and eggs. Season with garlic, salt, pepper, and old bay seasoning Top the mushrooms and bake for 20 to 30 minutes.
AM:
bar squats-6,8,10
Hack squat
90-10
180-10
270-6,10,10
Dumbbell bench press
50-10
65-10
75-9,9
65-9
EZ-bar curls
70-8,8,8
hack squat
180-10,10,10
10 min elliptical intervals
PM:
3 hour 52 min hike!
8.42 miles!
Today it happened. My mom’s biggest fear for us when we go hiking. We got lost in the woods! We took a new trail that ended so we followed a dirt road some and found another trail to follow, only this one did not have official markings. We ended up back on the dirt road but we were far from where we parked the truck. We decided finding our way out to a main road would be our best bet to get back to the truck. We walked for hours! Thanks to GPS on our cell phones we were able to determine which way to go, since the GPS was sending us in the wrong direction. Once we were on a straight away shot to the truck (still had a mile or two to go) we stopped at a Mulberry tree and had a snack. This just happened to be the time a neighbor was walking out to get the mail. We had a great chat with Cathy and she even tried a Mulberry and liked it! She mentioned she drives her kids to the area we park and hike the trails. She was a genuinely nice person. She was able to tell how tired we were and offered to drive us back to our truck! We declined the offer and decided to suffer for the last 1 to 2 miles just so we could say we did the loop ourselves. We rocked it today!
And here is my mouth with some spontaneous bleeding from the under the gums teeth cleaning and scaling. This was 24 hours later, the bugger just started bleeding!
AM:
8 rounds of 5 reps: Pushups, situps and squats
Leg press
270-15
360-15
450-15
540-15
ez-bar overhead press
60-8,8,8,8
15 min elliptical machine
PM:
30 min elliptical machine
So I weighed myself again and I am 11 pounds down since last Monday. Not bad. The weather is going to be hit or miss this weekend so I hope to get in some really good gym sessions.
AM:
bar squats
6,8,9
Hack squat
90-12
180-12
270-10,10,10
Bench press
135-15
185-6,6,5
135-10
Body squats
10,10,10
ez-bar curls
60-12
70-10,10
15 min intervals elliptical trainer
I had my dentist appointment today. It was rough but after about 1.5 hours we were done with the under gum scaling and cleaning. My mouth was still numb at 8:15 at night. I needed to eat and drink with a numb mouth. Not fun.
AM:
55 min elliptical machine
PM:
30 min elliptical machine
I am feeling good and the diet is holding strong! I have increases the frequency of eating fish to 2 or 3 times a week for dinner and I have been having canned tuna almost every day at work as one of my snack meals. Tracking my calories and meals makes me think before I eat something and it helps me plan healthy and balanced meals ahead of time. Things are looking good!
AM:
bar squats
7,8,10
hack squats
90-10
180-10
270-10
360-10
270-10
180-10,10
Assisted pullups
120-4,4,4
Lats
100-12
120-10
140-7
100-10
Deadlifts
135-6,7,9
Tris
60-12
70-10
85-5
60-10
20 min intervals Elliptical machine
PM:
45 min elliptical machine
Work was crazy again. I think some of the engineers may get fired. Some of them need to. Some are trying, but some are just too passive and not caring of what needs to be done.
I did well with my eating today and I had 2 amazing workouts today. My morning workout was weights and cardio. My muscles feel worked! And my PM workout was a sweat drenching cardio session that had me needing a shower once I got home. It was great!
AM:
40 min elliptical machine
PM:
45 min elliptical machine
I was a couple pounds up from my low point on Friday but I am still down overall. I weighed myself after work at the gym (consumed 4 meals at this point) and was 1 pound lighter than when I started the day. I have high hopes for tomorrow. I also decided to do a cardio only workout. Tomorrow is back to some weights.
