SJ's Journal

stingo said:
I'd suggest not "more cardio" but rather more intense cardio in the form of intervals... Going at high speed for a period of time, then back off to rest for a period of time (e.g. 1 minute high intensity, 2 minutes recovery). It might prove more efficient than longer steady state cardio.
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Again, I think you are right. I alternate between swimming and stairmaster/bike for cardio - and since I blew off the gym tonight to watch the Red Sox, I'll be going on Saturday morning - when there are swimming lessons - so I'll be on the stairs/bike. I'll give intervals a try and see how hard I can push myself. A downside to cardio before lifting is that although I go hard enough to sweat, I'm not pushing myself to the limit because I know I have lifting ahead. We'll see how it goes!

Thanks
 
happysj56 said:
Again, I think you are right. I alternate between swimming and stairmaster/bike for cardio - and since I blew off the gym tonight to watch the Red Sox, I'll be going on Saturday morning - when there are swimming lessons - so I'll be on the stairs/bike. I'll give intervals a try and see how hard I can push myself. A downside to cardio before lifting is that although I go hard enough to sweat, I'm not pushing myself to the limit because I know I have lifting ahead. We'll see how it goes!

Thanks
Click to expand...

So lift first, then do cardio... (deja-vu all over again) You'll get better performance in your lifts that way.
 
10/3/07
Food:
Breakfast-oatmeal/protein/ff half and half-250 cals
mid-morning snack-protein bar-220 cals
lunch-salad/lettuce/celery/peppers/ham/cheese-210 cals
afternoon snack-pear-110 calories
pre-workout-yogurt/protein - 190 cals
dinner-roast beef sandeich/lettuce/tomatoe/onoins/swiss cheese-510 cals
late night shake-130 cals
bedtime cheerios-100 cals
Total - 1720
From protein suppplements-610

Exercise:
Walk-60 minutes
Stairs - 2 flights
Workout:
Stretching/floor abs - 45 minutes

I blew off the gym tonight - Red Sox started at 6:30 and I had stuff going on at work - I'll go on Saturday to get to 5 times. I did a nice stretching/ab routine while watching the game. Dinner was a battle - I didn't defrost anything and I could have made choices like pizza - but I went with a roast beef sandwich and came home and put low fat mayo oni t. So I am happy for that choice because it could have been worse.
 
10/4/07
Food:
First thing-yogurt/protein - 190 cals
Breakfast-quiche/melon/brad-380 cals
lunch-salad/spinach/chicken/cheese/almods-220 cals
afternoon snack- protein bar-220 cals
pre-workout-fruit-pear-110 cals
post-workout shake-130 cals
dinner-chicken, pasta, squash, spinach, roll-450 cals
bedtime cheerios-100 cals
Total - 1800
From protein suppplements-610
Exercise:
Walk-40 minutes
Stairs - 8 flights
Workout:
Bike-14 minutes
shoulder press/bar-20/15/15
pullup/cables (for shoulders/no idea what to call this))-15/12/10
Side lats-15/12/12
cable/press down -15/12/10
tricep extension/bar-15/12/10
bicep curl/bar-15/12/10
bicep curl/machine-15/12/10
Abs(legs/chair/slant x 2)

This was a good day although not a great food day. But I did some thngs that were special so worth the off plan eating and missing some walking.
 
Oct 5-7

This has been a crazy three days and I haven't tracked what I'v been eting, and I'm not sure I can reconstruct it. The thought of not doing it 'right' made me think of stopping doing it at all, but that is a slippery slope that I don't want to be on.

Friday was 'abnormal' in that I went out to lunch, but had salad with steak - the rest of the day was pretty typical for a Friday.

Saturday was another 'out to lunch' day, and I had sausage and peppers on foccacia bread and a roll, and a brownie with ice cream...none of these things are on my eating plan. And other junk - not lots, but junk.

And today-same deal, out to dinner-burger, fries and wine...and some junk...again not a lot, but some.

I am nearly out of protein and that always throws me - hopefully I'll acquire more tomorrow. I managed a protein bar each day, and at least one serving of protein, but I feel like I am way off plan and I hare that feeling.

And workout wise, I abandoned the gym plan for Saturday when the Red Sox were still playng at midnight Friday-I chose sleep over the gym...I did walk some yesterday and do abs/stretching at home tonight. But I am not proud of myself tonight.

Good thing tomorrow is another day. My salad lunch is made, fruit and protein bar are in the bag on top of my gym bag...and I'm going to bed now so I won't start the week tired.
 
10/8/07
Food:
Breakfast-oatmeal/protein/ff half and half-250 cals
mid-morning snack-protein bar-220 cals
lunch-salad/lettuce/celery/peppers/shrimp-150 cals
afternoon snack-apple-110 calories
post-workout shake-130 cals
dinner-beef, peppers, onoins, mushrooms, rice, squash-425 cals
late night shake-130
bedtime cheerios-100 cals
Total - 1515
From protein suppplements-740

Exercise:
Walk-60 minutes
Stairs - 11 flights
Workout:
stairmaster-10 minutes
Bike-8 minutes
incline shoulder press-15/12/10
incline Chest press-12/12/10
forward press(no ida what this is really called)-20/15/12
Deadlifts-15/12/10/8
seated row-15/12/10
lat pull down-12/12/12 (3 grips)
Abs(legs/chair/slant x 2)

This was a very busy day. I missed one snack because I was in too many meetings - I have to figure this out better because its going to be that way for a while. But a good workout and losts of stairs.
 
10/11/07

I've missed days again - just the journaling, not doing the work.

I think I've made how I journal so hard that I don't want to do it...So I think I'll make a change.

Tuesday - went to the gym-17 minutes on bike, lifting/legs- the usual stuff-most notable leg press at 325 lbs for 12 reps (on the third set), lunges with the bar-65/75/85 lbs. Food was on plan except for Sunflower seeds-somehow watching 'The Biggest Loser' makes me want to eat...might have to stop watching.

Wednesday - no gym, but planned it that way. I did abs at home, took 15 minutes. Food was on plan - and I went up and down stairs at work so much that I can't keep count

Thursday- went to the gym-10 minutes on stairs, lifting-shoulders/bi's/tri's-we did a lot of different things tonight, made the work out fun and challenging-shoulder press, side raises(not new), and then some tricep things that I don't even know how to describe-but it made things challenging and I expect to hurt tomorrow. Food was pretty much on plan-I missed one serving of protein, but otherwise right where I wanted to be. And the stair count continues to be high-too high to keep track.
 
Oct 12 - No gym today-but planned that way -went to the excellent Red Sox game - so I am counting this as a rest day. Food was good - no ball park junk...and again too many flights of stairs to count and a normal 60 minutes walking.

Oct 13- Did go to the gym -swam 120 laps/1 hour. Also walked 60 minutes and did 8 flights of stairs. Food was very good today for a weekend.
 
Oct 14
Good day - no gym (planned) but I walked for about 60 minutes and did abs. Had protein in yogurt and a protein bar, so was three servings of protein short...but I ate well for a weekend day.

Oct 15
Busy and good day. Went to the gym-10 minutes on stairs, 13 on bike, then lifting-chest and back. Everything felt good-pushups were deeper than last time (not deep enough, but felt different in some way, like I was a little less afraid of falling on my face). And everything else felt good too. Ended with abs. Ate well, nothing off plan, and I'm on track for five servings of protein. If only the Red Sox can get it together....
 
Oct 16
Another good day - went to the gym - bike for 18 minutes, then lifting/legs - leg curl, squats with bar (four sets-don't know the weight on the final set but know it was the heaviest I've done), step-ups (first set was without weights - we then discussed adding weights, and settled on five pounds-but when S brought them over, I realized that I can't remember the last time I used fives...so tiny...so we went with eights - much harder than no weight, but good and challenging). then a two legged step up, but with 12's.,,Then leg press-3 sets, ending at 300 pounds. Then leg lift, then abs...all good

I ate well today too - although I think the people who sit around me (new seat location) must think I only come by to eat because I am meetinged out this week, and I run back to my desk, grab food, and read e-mails - lots of stairs as I go from floor to floor...
 
Oct 17

A very busy but still good day - did not get to the gym (unplanned-work just couldn't be left) But I plan to go on Saturday so I can still make five times this week- which would be a first for the month...I will do abs in a little while. And I did go up and down and down and up stairs all day...

I woke up at 4:00 hungry-should have gotten up and eaten something - but I didn't until 6:00-when I had oatmeal/protein. I was off schedule all day food-wise - I think from starting so early. I ended up having a second protein bar this afternoon-but then I didn't work out so I missed the post work-out shake - maybe it all balances out, maybe not....try again tomorrow,
 
10/18/07

Another very busy day (all days are lately). Gym tonight-10 minutes on stairs, then lifting-shoulders/bi's/tri's - Shoulder press, side raises, something I have no idea what its called for triceps, tricep push down on cable, one armed tricep extension, bicep curl with a bar, bicep curl with a circuit machine. A lot of things were challenging - the tricep extension was tricky-at some points I could feel it in my back and I had to really focus. And the bicep curls were tough-I had to dig deep but I did them. And we finished with abs-circuit of ball, legs, chair, slant which we did twice.

Food was pretty good but not perfect...and the running up and down stairs continues....
 
Oct 19

Yet another busy day - I had a dentist appointment which I was thinking I should cancel but I decided to suck it up and go - and then they called and cancelled - I felt like God was on my side....

I was thinking thre was no way I'd be able to leave for Pilates and then I realized - hey, I can leave now-and so I did...

Food was not that great - craving chocolate and I had some...but I bought three little 'penny candy' type things (I wonder if most of the people who post here actually remember when penny candy cost a penny?). so it's not like I ate a pound of chocolates...

I woke up again at 4:00 - got up and ate this time but it was stilll 600 beofre I went back to sleep - I won't say I'll be glad when the Red Sox stop playing, because I have high hopes for them, but baseball at midnight and 1:00 am is a killer. Early to bed tonight as tomorrow I HAVE to get up at 3:15....

And the up and down stairs continue...
 
Oct 21

Yesterday cannot in anyway qualify as a great day - well the Red Sox won, but that's it. I went to work at 04:00am and left 24 hours later at 04:00 am - and I am going back in a little while. Needless to say, no gym...and I ate all the healthy food I brought plus all the crappy stuff that got brought in - pizza, muffins, hamburg from McD's, fries...and my internals are not happy today - which in a way makes me hppy because I know its been a really really long time since I ate like this....

No gym today either but I did a good stretching/abs routine so I feel like I've at least moved - and I've eaten better today and I'm packing good stuff for tonight...
 
Oct 23
A very long day, but more on track - I worked mega hours but I left to go to the gym even though I had to go back to work afterwards - I did 20 minutes on the bike, then lifted-shoulders/back - chest press on a flat bench, incline fly, pushups-which were better than last week but still not what I want, then deadlifts, then a one armed row with a 30lb dumbbell-whcih I've never done before, then lat pull down with two different grips, I think we did other things that I;ve forgotten-we finished with abs-slant and chair-I couldn't make myself do the leg part-but prett darn good workout for the amount of sleep I had.

And eating was back on track - I am realy proud of myself that I didn't get really derailed by the past few days,

Oct 24
A slightly more normal day - went to the gym-but was running late so only 2 minutes on bike-not enough to count. Lifted-legs-leg corl, leg press, squats-four sets,last one 125x10-highest I've done, walking lunges, then a combo of leg lift/sled...then abs and Idid the full circuit...

Food was good today too, although I missed some protei servings which I need to work on
 
Oct 25

Better day today - although I went to the gym to swim and there was a class using the pool - evidently they've been doing it every Wednesday since the end of summer, so I must not actually be going on Wednesday nights - I put my suit on and walked into a crowd at the pool - then had to turn around and change into shorts - did 20 minutes on the stairs and then 20 on bike, then abs. I am proud of myself that I didn't just give up and leave when I couldn't do what I wanted to...

Food was good today but again I missed some protein servings - I'll have one more shake before bed to partly catch up.

Oh, and th Red Sox are winning....so all in all, good day.
 
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