Build Me - An Ongoing Journey

Monday 5/18/09
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Diet:
7:20am:
1 medium Pear
1/2cup Dry Steel-Cut Oats
1cup Egg Beaters
4oz Chicken Breast
Peppers and Onions
10:45am:
1 scoop NOW Whey Protein Isolate
1 medium-large Banana
~1tbsp Blueberries
12:35pm:
1 medium Apple
Lettuce Salad, Peppers, Cucumber
1/2cup 1% Cottage Cheese
2tsp Olive Oil
~8oz Chicken Breast
1 “Ezekiel” Sprouted Grain Wrap
2 slices “Vermont Bread Co.” Whole Wheat
7:30pm:
2 plates Quinoa with Tomatoes, Onions [cooked with a little Olive Oil], Eggplant [cooked with a little Olive Oil], Turkey Patties [made with a little syrup] (~6-8oz Raw Ground Turkey Breast)

That was my diet.



The Workout:

TREADMILL
5min @ 8.6mph
4:00min @ 8.7mph
2.0min @ 9.0mph
~1.5min @ 9.5mph
0.10 miles @ 10mph
0.10 miles (until 2.0 mile) @ 11mph
-> 2.0 mile in 13:32
6min @ 4.0mph, 6%incline
ELLIPTICAL [full motion]
5min @ ~12cpm, 2resistance
5min @ ~12-13cpm, 4resistance
5min @ ~13cpm, 6resistance
4min @ ~13-14cpm, 8resistance
1min @ ~14.5-15.5cpm, 8resistance
STAIRMASTER:
4min @ ~60-80spm
1min @ 90spm

PUSHUPS
3x20 (1min rest)
SIT-UPS
3x30 (1min rest)


That was the workout.



The Day:

After a decent breakfast I wasn’t feeling too well. I went to the gym anyway. The malaise subsided and I performed par to my standard. The only annoying thing was how busy I am realizing my local gym is. Or is becoming. Either way, I had to adapt and change my routine slightly today as shown above. The change was slight though and I managed to get all of my core conditioning in.

I realize that I am very behind on the pushup videos. Youtube is giving me trouble with uploading. I did take some more today which further show how much this textbook stacking method has helped me reach parallel. Expect soon a giant heap of videos as I figure out how to get youtube to allow me to properly upload them.


That was the day.




This concludes Entry #165.
 
Tuesday 5/19/09
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Diet:
7:10am:
1 medium Pear
1/2cup Dry Steel-Cut Oats
~4oz Chicken Breast
1cup Egg Beaters
Peppers and Onions
11:30am:
1 scoop NOW Whey Protein Isolate
1 Banana
~1-2tbsp Blueberries
1:15pm:
1 medium Apple
Lettuce Salad, Peppers, Cucumber
1/2cup 1% Cottage Cheese
2tsp Olive Oil
~8oz Chicken Breast
1 “Ezekiel” Sprouted Grain Wrap
2 slices “Vermont Bread Co.” Whole Wheat
7:15pm:
2 plates “Ezekiel” Sprouted Grain Spaghetti with Shrimp and Asparagus (light Olive Oil and Chicken Broth Sauce)
2 bowls Lettuce Salad with Tomatoes and a little Avocado (light Lime Dressing)

That was my diet.



The Workout:

ELLIPTICAL:
5min @ ~160spm


3x5x155 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x5x125 BB Bench Press
1min rest
2x10x25 DB Shoulder Press
30sec rest
1x7x25 DB Shoulder Press [failure on 8th rep]
30sec rest
3x10x30 DB Bent-Over Rows
30sec rest
1x4 Chin-ups [failure on 5th
1x1x20 Assisted Chin-Ups
1min rest
2x5x20 Assisted Chin-Ups
1min rest
3x6 Dips (triceps version, straight)
1min rest
3x7 Knuckle Pushups
30sec rest
3x30sec Knee Raises
30sec rest


That was the workout.



The Day:

I was both weaker and stronger today. I particularly felt good about my deadlift and bench press. I noticed myself finally feeling confidence in my deadlift technique. I also thought that both lifts seemed easier than normal and may be due for a weight increase. On the other hand I ended up failing both on my shoulder press as well as my chin-ups. Though I recently increased my chin-ups to unassisted so to fail on a new increase is not that detrimental I am saddened by the lack of strength I have recently been experiencing with the deadlifts. Similarly I also noticed myself not quite having the muscle to get a full ROM in for the bent-over rows. I hope I am not cutting my weight too severely. This coming weigh in will tell.


That was the day.




This concludes Entry #166.
 
Wednesday 5/20/09
-------------------------------------------------------------------------
Diet:
7:00am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1cup Egg Beaters
Peppers and Onions
9:45am:
1 scoop “NOW” Whey Protein Isolate
1 Banana
1-2tbsp Blueberries
1:10pm:
1 medium Apple
Lettuce Salad, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
1 “Ezekiel” Sprouted Grain Wrap
2 slices “Vermont Bread Co.” Whole Wheat
6:45pm:
~8oz Chicken Breast
~3-4oz T-Bone Steak [fat removed]
Grilled Vegetables
Tabouli with Quinoa

That was my diet.



The Workout:

OUTSIDE [sloping incline/decline ground]
~5min Run
10 Intervals of 30sec Sprint, 1min Jog
~10min Run


That was the workout.



The Day:

It seems official that Wednesdays have become running outside HIIT day. The workout is intense and offers a nice variety from the normal indoor gym. I also like the fact that running outside is real running; not this treadmill fake stuff (yes I admit it, the treadmill is much easier than outdoors). I am a little worried about my fitness situation once I start work as an intern next week. But, I’ll wait until then to figure that out.

Also, I should mention that I am still working on getting the pushup videos uploaded. For some reason Youtube is being extremely slow with me and only allowing me to manually upload one video at a time. It’s taking forever, but I haven’t forgotten about it. Hopefully I’ll have them up tomorrow.


That was the day.




This concludes Entry #167.
 
Thursday 5/21/09
-------------------------------------------------------------------------
Diet:
7:00am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1cup Egg Beaters
Peppers and Onions
11:00am:
1 scoop “NOW” Whey Protein Isolate
1 Banana
1-2tbsp Blueberries
1:10pm:
1 medium Apple
Lettuce Salad, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
1 “Ezekiel” Sprouted Grain Wrap
2 slices “Vermont Bread Co.” Whole Wheat
7:20pm:
1 thin small slice “Vermont Bread Co.” Whole Wheat with 1% Cottage Cheese
5-10 Baby Cut Carrots
a little Quinoa Tabouli with Tomato Avocado Salad [mostly tomatoes]
~2-3oz Cooked Chicken
8:10pm:
1 small bowl Seaweed Salad
1 small-medium bowl Lettuce Salad (Ginger Dressing)
1 small-medium bowl Miso Soup with Tofu
1/2 small bowl White Rice (Soy Sauce)
15 pieces Sashimi

That was my diet.



The Workout:

TREADMILL
5min @ 8.6mph
4:00min @ 8.7mph
2.0min @ 9.0mph
~1.5min @ 9.5mph
0.10 miles @ 10mph
0.10 miles (until 2.0 mile) @ 11mph
-> 2.0 mile in 13:30
TREADMILL:
10min @ 4.0mph, 6%incline
ELLIPTICAL [full motion]
5min @ ~11-12cpm, 2resistance
5min @ ~12cpm, 4resistance
5min @ ~13cpm, 6resistance
4min @ ~13-14cpm, 8resistance
1min @ ~15cpm, 8resistance

PUSHUPS
3x20 (1min rest)
SIT-UPS
3x30 (1min rest)


That was the workout.



The Day:

I used a different treadmill today. It definitely had a slightly higher default incline because my run was extremely intense. By the end I felt like my body was ready to break down. It was glorious.

The dinner I had tonight was a little awkward because it was so late. I decided to have a quick snack to hold me over. This may or may not have caused me to surpass my normal caloric limits. Because the dinner was mostly sashimi I’m leaning towards the latter.

I noticed myself slouching my back again on the pushups. I also didn’t break parallel on a good number of them. Maybe today was an off day. I did take videos and am still working on getting everything up on Youtube. As soon as I get it done you’ll see it. I look forward to your responses.


That was the day.




This concludes Entry #168.
 
Friday 5/22/09
-------------------------------------------------------------------------
Diet:
7:00am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1cup Egg Beaters
Peppers and Onions
10:30am
1 scoop NOW Whey Protein Isolate
1 Banana
1-2tbsp Blueberries
1:00pm:
1 medium Apple
Lettuce Salad, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
1 “Ezekiel” Sprouted Grain Wrap
2 slices “Vermont Bread Co.” Whole Wheat
6:45pm:
2 plates Baked Grouper and Haddock, Lentils with Vegetables, a little Yams
2 bowls Lettuce Salad (Anchovy Olive Oil Dressing)

That was my diet.



The Workout:

ELLIPTICAL:
5min @ ~165spm, 20resistance
3x5x155 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x5x125 BB Bench Press
1min rest
2x5x25 DB Shoulder Press
1min rest
3x5x35 DB Shoulder Press
1min rest
3x5x20 Assisted Pull-Ups
1min rest
3x6 Dips(chest version, leaning forward)
1min rest
3x5x20 Chin-Ups
1min rest
3x7 Knuckle Pushups
30sec rest
3x30secx Bicycle Crunches
30sec rest


That was the workout.



The Day:

During my lifting session today someone placed the 25lb dumbbells in the spot slotted for the 35’s. I made the further mistake of picking up those 25 pound dumbbells and using them as if they were the heavier variety. I thought to myself “Wow! I must be getting really strong.” I did two sets, but after the second became quite suspicious. Sadly my hopes of having an amazing increase in strength were smashed. I fixed my error and did another 3 sets with the correct, much harder, weight.

Another thing that bugged me at the gym today is the bar that you group onto for the chin-ups and pull-ups is incredibly wide in diameter. My hands can’t fully wrap around it. It makes me actually scared of falling as I push myself closer to failure and as my palms become closer to developing a sweaty film. Luckily I know it won’t be too long before I can truly graduate from the damn machine and onto the more hardcore raw bar.

After dinner I felt incredibly bloated. I mistook this feeling for that of overly stuffing myself. For the next two hours I was worried about having eaten too much, though I knew that in measurement it wasn’t the case. After a few hours though, and a nice trip to the bathroom I might add, the feeling subsided. Instead I now know I ate the perfect amount as I go to sleep with a string tinge of hunger. Good night.


That was the day.




This concludes Entry #169.
 
Hey there,

Well finally I have uploaded one by one nearly all of my pushup videos to youtube except for my most recent (which I will do as soon as I get a chance). Instead of posting the massive amount of links I'm just going to give you the link to my youtube channel where you can view them all. The only personal comment I want to make before I welcome in all possible criticism is that I do see I am still not going quite far down enough. Next week I will be removing the smaller book ontop of the big one to force myself to go lower. With that said: tell me everything :D.



-Michael
 
Saturday 5/23/09
-------------------------------------------------------------------------
Diet:
7:00am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1cup Egg Beaters
Peppers and Onions
12:40pm:
1 medium Apple
Lettuce Salad, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
1 “Ezekiel” Sprouted Grain Wrap
2 slices “Vermont Bread Co.” Whole Wheat
1 Baby Cut Carrot
7:45pm:
1/2 Lentil Dal
1/4cup Dry Quinoa with Onions and Pepper [cooked in a little Olive Oil]
~10oz Chicken Breast with Pesto, Tomatoes, a little shredded Mozzarella

That was my diet.



The Workout:

--


That was the workout.



The Day:

I probably did the most pull-ups I’ve ever done in a 24 hour period today. I didn’t actually count, but I do feel like the repetitive “greasing the groove” technique where I do 4 reps whenever I get the chance has really begun to add up. It feels good.


That was the day.




This concludes Entry #170.
 
Sunday 5/24/09
-------------------------------------------------------------------------
Measurements:

Body Weight: 144.80lb Change: -2.20lb
Lean Mass: 134.66lb Change: -1.32lb
Percent Fat: 7.00% Change: -0.50%
Body Fat: 10.14lb Change: -0.89lb

Progress Pictures:







Thoughts and Opinions:

My weigh in today showed a slightly above what I wished for decrease in body weight. The good news is that it seemed to be fairly split between lean mass and body fat. I definitely enjoyed seeing how close to the 6% range my body fat has become. I can’t wait for next week when I reach that point.

My picture shots today showed some slight increases in definition. Personally I think it was just the way the light was hitting my skin this morning. But I’m sure that within the next few weeks as I continue this weight loss trend that some abs will emerge that is actually visible in photos (I can see some now in the mirror but with the lighting and my camera it never seems to show in my images). As for the flexing shots I don’t see much of a difference. That is of course to be expected since I am cutting down and I don’t have false hopes of gaining massive muscle while at a caloric deficit. That’s all for me: tell me what you think.




This concludes Entry #171 Sunday Morning Edition.
 
Sunday 5/24/09
-------------------------------------------------------------------------
Diet:
7:10am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1cup Egg Beaters
Peppers and Onions
1:30pm:
Steamed Rice
Steamed Sea Bass (Light Soy Ginger Sauce)
Chicken Breast with Vegetables (Clear Chinese Sauce)
Steamed Bok Choy (Soy Sauce)
6:30pm:
1 Peach
7:30pm:
1/3cup Dry Quinoa
~6-8oz Chicken Breast
1 “Ezekiel” Sprouted Grain Wrap
1/2cup Cottage Cheese
a little Mozzarella Cheese

That was my diet.



The Workout:

WALKING:
1hour @ easy pace

PUSHUPS:
1x43 [failure]
SIT-UPS:
1x73? [failure]


That was the workout.



The Day:

I walked along a lake earlier today. It wasn’t in any manner intense exercise, but I did consider it some activity worth noting as I probably did burn a noteworthy amount of calories in the process.

At night I was disappointed in myself for making a subconscious decision to opt for quantity over quality with my pushups. I did 43 yes, but they weren’t of the perfection that I experienced on my last personal examination. I will have to fix that.


That was the day.




This concludes Entry #171.
 
Monday 5/25/09
-------------------------------------------------------------------------
Diet:
7:00am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
10:10am:
1 scoop “NOW” Whey Protein Isolate
1 Banana
~1-2tbsp Blueberries
12:45pm:
1 medium Apple
Lettuce Salad, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
4 slices “Vermont Bread Co.” Whole Wheat
7:00pm:
1 small plate Salad with Seafood (Lime Ginger Dressing)
1 plate Seafood Curry with White Rice, Vegetables

That was my diet.



The Workout:

TREADMILL
5min @ 8.6mph
4:00min @ 8.7mph
2.0min @ 9.0mph
~1.5min @ 9.5mph
0.10 miles @ 10mph
0.10 miles (until 2.0 mile) @ 11mph
-> 2.0 mile in 13:30
ELLIPTICAL [full motion]
5min @ ~11-12cpm, 2resistance
5min @ ~12-13cpm, 4resistance
5min @ ~13cpm, 6resistance
4min @ ~13-14cpm, 8resistance
1min @ ~14.5-16cpm, 8resistance
TREADMILL:
10min @ 4.0mph, 6%incline

PUSHUPS
2x20 (1min rest)
1x21
SIT-UPS
3x30 (1min rest)


That was the workout.



The Day:

The best word to describe my workout would be satisfying. After a few running days of using treadmills with a slight slope by default I was able to revert back to a neutral grade or maybe even a slight downward sloping treadmill. I know this because of how much easier the run seems. And so my workout I say was satisfying since I am now confident that those days of more intense runs with the other treadmills has improved my overall cardio performance as verified by today’s gym routine.

At night I tried doing pushups with a little less textbook height to guide my form. I’m still not sure if I’m quite hitting below parallel on my downward motion, but it is definitely better than before. I’ll try to get the videos up on Youtube so you can know what I am talking about. I also ended up doing one extra pushup on my last set since I miscounted while doing the movements. That’s always a nice plus: doing one more.


That was the day.




This concludes Entry #172.
 
Tuesday 5/26/09
-------------------------------------------------------------------------
Diet:
6:00am:
1 medium Pear
1/2cup Dry Steel-Cut Oats
~4oz Chicken Breast
1cup Egg Beaters
Peppers and Onions
12:20pm:
2 slices Rye Bread with Deli Turkey, Lettuce, Tomato, Hot Peppers (Mustard)
1 large Lettuce Salad with Cucumber, Green Pepper, Kidney Beans (Red Wine Vinegar, Balsamic Vinegar, a little Olive Oil)
3/4 medium Apple
7:00pm:
2 plates Cod [cooked with Olive Oil] with a little Black Beans, a little Basmati Rice, a little Guacamole, Onions
1/2 slice “Ezekiel” Sprouted Grain Wrap with Cod [cooked with Olive Oil], Black Beans, Basmati Rice, Guacamole

That was my diet.



The Workout:

ELLIPTICAL:
5min @ ~160spm


3x5x155 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x5x125 BB Bench Press
1min rest
3x10x25 DB Shoulder Press
30sec rest
1x10x30 DB Bent-Over Rows
30sec rest
2x10x25 DB Bent-Over Rows
30sec rest
3x5x20 Assisted Chin-Ups
1min rest
3x6 Dips (triceps version, straight)
1min rest
3x7 Knuckle Pushups
30sec rest
3x30sec Knee Raises
30sec rest


That was the workout.



The Day:

I started work today as an intern at PPL Corp and it has messed with my entire schedule. I have it planned out in my head on how I will adapt and you will see the changes in real time as they occur in the coming days. For today though I had to eat at the cafeteria for lunch (which incidentally is run by the same company as my college’s dining plan). I also had to shift my lifting towards later at night.

Nighttime lifting isn’t as bad as nighttime cardio for me so I don’t feel like I was too much affected. In fact even some lifts felt easier such as the squat. Overall though I do think I noticed a slight decrease in strength. Though I don’t believe this was due to the late hour I did opt to decrease my weights for the bent-over rows. For the last few workouts I just didn’t feel like I was getting my full ROM in any longer with the 30 pounders. It may have to do with the same reasons as my shoulders struggling with the 25’s (that is I think the dumbbells are slightly heavier due to the bar here compared to my college’s gym).

It is late and I have to get up especially early tomorrow par my new diet and fitness routine I am setting up. You’ll see what I mean in tomorrow’s entry. Until then, good night.


That was the day.




This concludes Entry #173.
 
Wednesday 5/27/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
1/2cup Dry Steel-Cut Oats
~4oz Chicken Breast
1cup Egg Beaters
Peppers and Onions
12:40pm:
1 plate Chicken Breast, Rice, Vegetables (Cream Based Sauce)
7:30pm:
1 bowl Grilled Vegetable Salad (a little Balsamic Vinaigrette)
1 Chicken Breast Fillet with Tomato [slightly breaded] (a little Balsamic Sauce)
1/2 bowl Spaghetti (Tomato Sauce)
a little Grouper
a little Broccoli Rabe

That was my diet.



The Workout:

OUTSIDE [sloping incline/decline ground]
~5min Run
10 Intervals of 30sec Sprint, 1min Jog
~10min Run

PUSHUPS
3x20 (1min rest)
SIT-UPS
2x30 (1min rest)
1x31?

That was the workout.



The Day:

I don’t have much time tonight. I will say that I had a harder than usual workout because of how early it was (6:30am) and because of the weather (it was cold and rainy outside). I did it anyway and am happy that I had the discipline to push myself through it.


That was the day.




This concludes Entry #174.
 
Thursday 5/28/09
-------------------------------------------------------------------------
Diet:
5:25am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
12:20pm:
1 medium Apple
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
7:00pm:
4 Chicken Breast Tenders [cooked with Pesto] with a little Mozzarella and Goat Cheese
Arugula, Tomato, Onions, Peppers, Cauliflower
Vegetable Ginger Dressing
~1/3cup Quinoa
a little Olive Oil

That was my diet.



The Workout:

TREADMILL
5min @ 8.6mph
4:00min @ 8.7mph
2.0min @ 9.0mph
~1.5min @ 9.5mph
0.10 miles @ 10mph
0.10 miles (until 2.0 mile) @ 11mph
-> 2.0 mile in 13:30
ELLIPTICAL [full motion]
5min @ ~11-12cpm, 2resistance
5min @ ~12-13cpm, 4resistance
5min @ ~13cpm, 6resistance
4min @ ~13-14cpm, 8resistance
1min @ ~15-16cpm, 8resistance
TREADMILL:
10min @ 4.0mph, 6%incline

PUSHUPS
3x20 (1min rest)
SIT-UPS
3x30 (1min rest)


That was the workout.



The Day:

I had to work out at 6:15am today. That’s only around 1/2 an hour after I finished eat breakfast. Yes, it was harder. But, I managed. I know that this is what it will be like for many coming weeks because of my work schedule. I will adapt. To me it’s just another obstacle to overcome and I have overcome many. I look forward to defeating this one.


That was the day.




This concludes Entry #175.
 
Friday 5/29/09
-------------------------------------------------------------------------
Diet:
5:25am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
12:20pm:
1 medium Apple
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
That was my diet.
6:45pm:
2 small plates Lettuce Salad with Cucumber, Tomato (a little Cheese, a tiny Thick Dijoin Dressing)
a little Zuchinni and Pita Bread with Hummus
1 bowl Mussels with Tomato Broth
1 Chicken Breast Half with a little Mushroom in Sauce and Sweet Potato Puree



The Workout:

ELLIPTICAL:
5min @ ~145spm, 20resistance
3x5x155 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x5x125 BB Bench Press
1min rest
3x5x35 DB Shoulder Press
1min rest
3x5x20 Assisted Pull-Ups
1min rest
3x6 Dips(chest version, leaning forward)
1min rest
3x5x20 Chin-Ups
1min rest
3x7 Knuckle Pushups
30sec rest
3x30secx Bicycle Crunches
30sec rest


That was the workout.



The Day:

I had an average day at the gym. I mentioned earlier that I was considering upping the weights soon, but now I am backing away from that option. I think last time I upped them too fast and couldn’t quite handle it. Since I am cutting I am satisfied for now of just keeping my lifts where they are now and instead simply focusing more on form and perfecting the movement.

The only thing really to report on is that for some reason the elliptical seemed much harder than normal. Maybe I got an incorrectly calibrated version because instead of my usual 165rpm I was hitting 145 at what felt like equal intensity. It doesn’t really matter though: I just do it for warm-up anyway.

At night I may have eaten too much. It may actually be a good thing. For these last few days with my protein shake gone and my lunches slightly smaller I wouldn’t be surprised if I’ve been a little too severe with my caloric cut. We’ll see in this week’s weigh in.

That was the day.




This concludes Entry #176.
 
Saturday 5/30/09
-------------------------------------------------------------------------
Diet:
7:00am:
1 medium Apple
0.5cup Dry Steel-Cut Oats
~3-4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
12:30pm:
1 medium Pear
Lettuce, Peppers, Cucumber, Onions
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:40pm:
~2-3oz “Ezekiel” Sprouted Grain Spaghetti
~6-7oz Chicken Breast
Olive Oil
Eggplant, Onions, Tomatoes, Mushrooms, Salsa

That was my diet.



The Workout:

--


That was the workout.



The Day:

Today was a very lazy, do-nothing, day. And it was perfect for that. I’ve had some very long weekdays since starting work and getting up at 5am. It was nice to just take a break; a break from everything.

I do want to mention as well that my legs, especially my left, did feel quite sore today. I take that to be a good sign of a nice, intense, workout that was my lifting session yesterday. Soreness comes and goes for me and I know I shouldn’t be taken it as a consistent indicator. But, I can’t help but appreciate it when it shows itself.


That was the day.




This concludes Entry #177.
 
Sunday 5/31/09
-------------------------------------------------------------------------
Measurements:

Body Weight: 144.00lb Change: -0.80lb
Lean Mass: 133.92lb Change: -0.74lb
Percent Fat: 7.00% Change: +0.0%
Body Fat: 10.08lb Change: -0.06lb

Progress Pictures:





Thoughts and Opinions:

Though you can’t see it I have definitely been noticing some increased definition in my stomach and abs. I hope that in due time it will be such that lighting won’t make any significant difference and thus what I see in the mirror will show through the lens of my camera. One thing you may have noticed though is the lack of a complete set of pictures. In the morning my camera ran out of battery juice so I wasn’t able to finish up my standard Sunday Morning Routine. Despite this I still got in the most telling of my picture set and in that way today still offers some guidance into my progress.

My weight dropped at a nice rate this week. I was a little disappointed that my percent fat didn’t go down along with it though. This caused the weight loss to appear mostly in my lean mass instead of my body fat. I’m not sure how accurate that truly is as the scales are never perfect. Anyway, the end result is that I should keep up what I am doing. And that is exactly what I plan to do.




This concludes Entry #178 Sunday Morning Edition.
 
Last edited:
Sunday 5/31/09
-------------------------------------------------------------------------
Diet:
6:50am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~3-4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
11:50am:
1 small Apple
12:45pm:
1 Ribeye Steak Sandwich [bread roll gutted, steak fat removed]
Lettuce Salad (Sweet Vinaigrette)
Tomato Tapenade
6:40pm:
2 plates Turbot [cooked with Olive Oil], Tomato Salad (Balsamic Vinaigrette)
2 small bowls Cooked Quinoa [cooked with Olive Oil]
Mushrooms, Onions

That was my diet.



The Workout:

PUSHUPS:
1x37 [failure]
SIT-UPS:
1x83 [failure]


That was the workout.



The Day:

I want to start out by saying that all my videos (except for tonight’s pushups) should be on my youtube channel. If you don’t have a link just search for mcFreid in youtube and you’ll find it.

My diet today was a little scary during lunch. I got hit with all sorts of obstacles that I was not ready for. I did my best to make due with the situation handed to me. And in that mindset, I think I faired fairly well. Along similar disappointments I may have also slightly overeaten during dinner. I’ll have to watch out for enjoying my own cooked food a little too much.

I hit a nice 37 reps today of pushups. When considering that they were of perfect form this then comes out to a progression since last time I had form similar to tonight I performed 35. Even better than the pushups were my sit-ups. I annihilated my previous record by pumping out an awesome 83 reps. What a great way to end the week!


That was the day.




This concludes Entry #178.
 
Monday 6/1/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
12:00pm:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:45pm:
2 plates Quinoa [cooked in Beef Broth] with Chicken Breast, Asparagus and Mushrooms [sautéed with Oil]
2 bowls Lettuce Salad (Ginger Vegetable Dressing)

That was my diet.



The Workout:

TREADMILL
5min @ 8.6mph
4:00min @ 8.7mph
2.0min @ 9.0mph
~1.5min @ 9.5mph
0.10 miles @ 10mph
0.10 miles (until 2.0 mile) @ 11mph
-> 2.0 mile in 13:30
ELLIPTICAL [full motion]
5min @ ~11-12cpm, 2resistance
5min @ ~12-13cpm, 4resistance
5min @ ~13cpm, 6resistance
4min @ ~13-14cpm, 8resistance
1min @ ~14.5-15.5cpm, 8resistance
TREADMILL:
10min @ 4.0mph, 6%incline

PUSHUPS
3x20 (1min rest)
SIT-UPS
3x30 (1min rest)


That was the workout.



The Day:

My workout this morning was a little weak. Even though I did hit 13:29 on the treadmill I felt like my mind just wasn’t into it. Afterwards I fell 5 calories short of my normal for the elliptical. Oh well, not every workout can be great. And, it is really early in the morning.

I have to stop eating so much at dinner. I don’t know why I keep doing this. But, I do. It isn’t me and it will change.


That was the day.




This concludes Entry #179.
 
Tuesday 6/02/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
11:45pm:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:50pm:
2 plates Quinoa with Mushrooms, Onions [cooked with Olive Oil], Cauliflower [cooked with Olive Oil], Tuna [cooked with Olive Oil]
2 bowls Lettuce Salad with Tomato (Balsamic Vinaigrette)

That was my diet.



The Workout:

ELLIPTICAL:
5min @ ~165spm

3x5x155 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x5x125 BB Bench Press
1min rest
3x10x25 DB Shoulder Press [failure on last rep]
30sec rest
3x10x25 DB Bent-Over Rows
30sec rest
3x5x20 Assisted Chin-Ups
1min rest
3x6 Dips (triceps version, straight)
1min rest
3x7 Knuckle Pushups
30sec rest
3x30sec Knee Raises
30sec rest


That was the workout.



The Day:

Average day with an average workout and an average diet (I didn’t eat quite as much for dinner).


That was the day.




This concludes Entry #180.
 
Wednesday 6/03/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
11:50am:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:30pm:
1 plate Grilled Calamari with small Cucumber, Tomato Salad (Sweet Dressing)
1 plate Grilled Swordfish with a little White Rice and Vegetables
1 small plate White Beans with Lettuce [cooked with Oil]

That was my diet.



The Workout:

OUTSIDE [sloping incline/decline ground]
~5min Run
10 Intervals of 30sec Sprint, 1min Jog
~10min Run

PUSHUPS
3x20 (1min rest)
SIT-UPS
3x30 (1min rest)


That was the workout.



The Day:

It’s very late for me and I have had a busy day. Like yesterday I must keep this journal short. There isn’t much to report anyway. Good night.


That was the day.




This concludes Entry #181.
 
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