My Journal

AM:
bar squats
10,10,10

hack squats
90-10
180-10
270-10
360-10

Dumbbell bench press
55-10
65-10
75-10
80-7

hack squats
360-10,10,10

Dead lifts
135-5,5,6

25 min intervals on elliptical trainer

PM:
80 min hike at Donaldson run

Today I was a pound heavier than yesterday. Not every day will be a drop though and I had a great 1st week back to eating healthy. I an interested to see what tomorrow morning will be, if I gained or if I lost. I had a great AM weight workout and a bonus hike and my legs were really feeling the weights I did this AM.

AM:
25 min elliptical trainer intervals

Machine weights incline press
130-10,10,10,10

Tri’s
60-12,10
50-10,10

PM:
83 min hike at Turkey run park

Bonus PM:
37 min neighborhood walk after dinner

I had more good news on the scale today. I dropped another 3 pounds! That is crazy! that shows just how much I was over eating. So I am 9 pounds down since Monday morning! It is not just water weight, I am drinking almost an entire additional bottle of water a day. I am expecting it to slow down this coming week. I will probably be back to about 1 pound every 2 or 3 days.

Today on the hike I was able to power up hills more comfortably. I did not need to stop much on the hills and was able to fast walk on the hills. These 9 pounds have made a big difference already and I am on my way to drop more.

AM:

1 round dumbbell routine 35 lbs
2 rounds with 30 lbs

squats with bar
10,10,10

dumbbell dead lifts
60-10,10,10

20 min elliptical machine

PM:
40 min elliptical machine

So I was another pound down today. That brings me to 6 pounds down since weighing myself Monday morning. Not bad. I felt better all week and was not tired and in need of naps around lunch time. I did not get any extra sleep so diet was sole thing that changed this week.

AM:
squats
Bar only-10,10,10

Assisted pullups
+120-3,3,4

Leg press
270-12
360-12
450-12

Dumbbell bench press
50-10
60-10
70-10

Leg press
540-10
630-10
450-12

EZ-bar overhead press
70-10,10,10

Leg press
450-10,10,10

EZ-Bar curls
70-10,10,10

DB dead lifts
50-10

walked 10 min on treadmill

PM:
30 min bike

Today was another pumped up day. I was again 2 more pounds down. I am 5 down since Monday. I have been keeping my calorie intake between 2100 and 2400 calories and I have been feeling great. I have not felt like I needed a nap at all during the week so far and my energy is up. I have not been eating any garbage and counting my calories online. I am in the zone!

AM:
5 min walk
13 min jog
2 min walk

25 min elliptical machine

PM:
60 min neighborhood walk with my wife.

I did OK again. I lost 3 pounds since Monday morning weighing. Tracking and packing has been doing me well. I have also increased the amount of water I have been drinking. So far so good. I have not been as tired at work either. Let us see how the scale is tomorrow.

AM:
5 rounds of 7 reps 30 lb dumbbell routine

hack squats
90-10
180-10
270-10,10

Bench press
135-15
185-6,5
135-10

20 min elliptical machine

PM:
48 min elliptical machine

Day 2 and it went well. I was in control with my eating today. I did not fiend for anything and prepacked every single thing I ate and made sure there were some good lo-cal options like carrots. So far so good!

AM:
EZ-Bar overhead press
60-10,10,10,10

Leg press
180-15
270-15
360-12
450-12

Seated shoulder press machine
12,12,12,12

Leg press
450-10,10,10,10

20 min elliptical machine

PM:
30 min elliptical machine

Today I really focused on eating right. I did well and used the calorie tracker program and kept it under 2,200 calories for the day. I am going to give it another go, this time more seriously than I have been. I am going to try hard for the next 8 to 9 weeks. I am sure I am going to see some results!

AM:
52 min neighborhood walk with my wife

Today we had a friend over with his new girlfriend. It was great seeing him and meeting her! Good people. We laughed, shared some drinks, so good food, some burnt grill food and laughed some more. We hope to spend more time with them in the future.

AM:
hack squats
90-12
180-12
270-12,12
180-12

Barbell overhead press
95-5,5,5,5,5

EZ bar curl
60-10,10
70-10
60-10

Body weight squats
10,10,10,10,10

30 min elliptical machine

Today was a busy day. My wife was working so it was all on me. I bought a new grill then went grocery shopping for tomorrow’s cookout. An electrician friend and his girlfriend are coming over tomorrow. Hopefully the weather cooperates. I then needed to clean the house. And let me tell you, the house really needed it! I did OK but more needs to be done. So tomorrow will be busy too.

AM:
50 min elliptical machine

Today was a great day at work. We had a vender take us out to lunch today. We went to a place that was like Chinese food, but wasn’t. It was a Thai restaurant. We had been there before and enjoyed it. tomorrow is house cleaning day for Sunday when my buddy Dillon and his girlfriend will be coming over for a cookout.