Build Me - An Ongoing Journey

Thursday 6/4/09
-------------------------------------------------------------------------
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 bowl Green Chile Chicken Soup
1/2 bowl Black Beans
1 plate Lettuce Salad with Grilled Chicken, Guacamole, Vegetables (Citrus Chile Vinaigrette)
a tiny bit of Goat Cheese and Walnuts

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
ELLIPTICAL [full motion]
5min @ ~11-12cpm, 2resistance
5min @ ~12cpm, 4resistance
5min @ ~12-13cpm, 6resistance
4min @ ~13cpm, 8resistance
1min @ ~14-16cpm, 8resistance
TREADMILL:
10min @ 4.0mph, 6%incline

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


That was the workout.



The Day:

I think I better get used to the fact that my performance in the mornings simply won’t be as good as a little later in the day, more than half an hour after eating. I do my best though and in that way I am satisfied with my workout this morning. The difference isn’t huge anyway in calories burned: it’s just more difficult. And I can live with that. In fact, I welcome it!


That was the day.




This concludes Entry #182.
 
Friday 6/5/09
-------------------------------------------------------------------------
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
6:20pm:
1 bowl Minestrone Soup [contained a little Pasta and White Beans]
1/2 small plate Lettuce Salad (a little Balsamic Vinaigrette)
1/2 bowl Spaghetti (Marinara Sauce)
1 plate Grilled Chicken Breast (Balsamic Glaze) with String Beans

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
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:

Another average day at the gym.


That was the day.




This concludes Entry #183.
 
Right now my primary goal is to get a flat washboard stomach with a nice defined six-pack. Along the way I also want to improve my overall functional fitness in every general category (endurance, strength, sit-ups, pushups, pull-ups, running, etc...).
 
Saturday 6/6/09
-------------------------------------------------------------------------
Diet:
6:45am:
1 medium Apple
0.5cup Dry Steel-Cut Oats
~3-4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
2:30pm:
1/2 plate Vegetables with Greens (a little Vinaigrette)
1 plate Penne Pasta with Chicken and Vegetables (Olive Oil Sauce)
8:00pm:
a little Garbanzo Bean Salad
2 very small Lamb Chops
1 small plate Broccoli Rabe with Garlic [cooked with Olive Oil]
1 small piece Grouper (Sweet Pepper Sauce)

That was my diet.



The Workout:

--


That was the workout.



The Day:

My diet was a little off today from eating out in Manhattan for two of my meals. I think I made fairly healthy choices though and did not overeat. I am slightly concerned about the probability of intaking a lot of unwanted fat in the cooking process of my meals. But, I can’t do anything about that now so I’m trying to push it out of my head. I guess it’s one of the sacrifices you make as I become increasingly into fitness I can no longer simply enjoy food for what it is. But, it is a sacrifice I have no regret nor problem making.


That was the day.




This concludes Entry #184.
 
Sunday 6/7/09
-------------------------------------------------------------------------
Diet:
8:30am:
a little Grouper
9:30am:
1 plate Egg White Omelet, Lettuce Salad (Vinaigrette)
1 bowl Oatmeal
1 small plate Berries
2:00pm:
1 small bowl Crab Gazpacho
1 Grilled Chicken Wrap with Vegetables
1 Pickle Spear
1/2 plate Lettuce Salad (Sweet Vinaigrette)
7:30pm:
~6-7oz New York Strip Steak
a little Spaghetti [normal and spelt varieties] (Lemon Oil Butter Sauce with Mushrooms and Onions)
2 bowls Cabbage Salad with Cucumber, Tomato (Low Fat Custom Dijon Vinaigrette)

That was my diet.



The Workout:

PUSHUPS:
1x39 [failure]
SIT-UPS:
1x94 [failure]


That was the workout.



The Day:

Again today my eating was not entirely under my control. And again today I am proud of how I handled the situations.

A quick note because I keep forgetting to mention it: my pushup and sit-up videos should now all be updated on YouTube (excluding what will be done today).

I feel like my head wasn’t in the moment for the pushups. I think the rushing around to complete tasks on a Sunday, and the thinking of tasks still to complete, made it so. I did end up doing 39 though, which apparently is an improvement upon last week. But, I feel like my form wasn’t quite there so I’m not sure I should even count it. My form also was lacking with my sit-ups. Though I was slightly more mentally focused, I am still disappointed. Amazingly I hit 94 reps, but again I don’t believe it. I feel like it was a cheated accomplishment. Oh well, there is next week to redeem myself. And that I will do.


That was the day.




This concludes Entry #185.
 
Last edited:
Monday 6/8/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
12:45pm:
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
7:55pm:
1 bowl Black Bean Soup [mostly broth]
~8oz Chicken Breast with Mole Sauce
~1cup Cooked Rice Pilaf
a little Black Beans
Pickled Peppers
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 @ ~11cpm, 2resistance
5min @ ~11-12cpm, 4resistance
5min @ ~12cpm, 6resistance
4min @ ~12-13cpm, 8resistance
1min @ ~14-16cpm, 8resistance
TREADMILL:
10min @ 4.0mph, 6%incline

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


That was the workout.



The Day:

I was glad to get back on track with my diet today. It felt good to not be guestimating for every meal. Sadly this same welcoming feel did not accompany my workout. Apparently some of last night’s moody feelings followed me into the morning. I still performed decently, but I hit my worst calories burned on the elliptical for a very long time. I normally push for 255 at my best, and usually near that for my average. Today I hit a droopy 246. OK; so that’s not a huge deal. But, I know I can do better and knowing that bothers me. Like last night though, there will always be opportunities to make up for it. And I can’t wait for those opportunities.


That was the day.




This concludes Entry #186.
 
Tuesday 6/9/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
11:45am:
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
8:00pm:
1/3cup Dry Quinoa
~8oz Chicken Breast
Peppers, Onions, Zucchini
Olive Oil for Cooking

That was my diet.



The Workout:

ELLIPTICAL:
5min @ ~165spm

3x5x150 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x5x125 BB Bench Press
1min rest
2x10x25 DB Shoulder Press
30sec rest
1x8x25 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:

At first I thought I was actually seeing a noticeable strength gain during a cut. My squats were actually feeling easy! It was with quick disappointment though that the truth was let out. As I began to take off the weights I realized with dismay that I had actually put a 5 on one side of the bar instead of a 10 (I knew it felt like the bar was tilting slightly). So, in fact, it was lighter and therefore easier. Oh well, everyone makes mistakes.

I’m not sure if it was due to the off-balance bar but I think I may have slightly hurt my right leg during squats and possibly with the follow-up deadlifts. My muscle in the back of my upper leg feels really tight, especially that tendon that stretches in the back of your knee joint and upwards. I hope it is nothing serious and that tomorrow I can perform my run without issue.

My diet was awesome today since I was able to make dinner. Not only was it very healthy, but also extremely delicious. I end this day nicely satisfied.


That was the day.




This concludes Entry #187.
 
Wednesday 6/10/09
-------------------------------------------------------------------------
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
5:50pm:
2 slices “Vermont Bread Co.” Whole Wheat
1 can Tunafish [in water]
a little Light Mayo Dressing [15cal/tbsp]
Peppers, Onions, Lettuce
7:00pm:
1 small Chicken Breast with a little Goat Cheese
Lettuce Salad with Avocado (a little Rice Wine Sweet Vinaigrette)
1 very small slice Spaghetti Pie [made with a little egg, parmesan cheese, butter]

That was my diet.



The Workout:

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

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


That was the workout.



The Day:

My workout this morning was tough. Maybe it was because of the soreness I explained yesterday. Specifically my guess is that the tightness in my upper right leg caused every single step to feel that much harder. And though I have no way to measure, it definitely felt like my sprints were slower with less distance covered in the 30 second interval. I pushed myself anyway. I gave it my all. And that’s what counts.


That was the day.




This concludes Entry #188.
 
Thursday 6/11/09
-------------------------------------------------------------------------
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
6:40pm:
2 plates Baked Cod, Baked Sweet Potatoes, Tomato Salad (Olive Oil for dressing and cooking)

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 @ ~12-13cpm, 6resistance
4min @ ~13cpm, 8resistance
1min @ ~14-16cpm, 8resistance

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


That was the workout.



The Day:

I had to switch up my routine slightly since for the first time at my early morning routine all the good ellipticals were taken. It wasn’t a big deal though. What is a more curious thing to note is that my performance on the ellipticals has definitely gone down. When I used to average 250-255 calories I am now averaging 245-250. OK, so it isn’t a huge drop, but I just don’t get why it is happening. I definitely don’t feel weaker. Maybe I’m just burning fewer calories because I now weigh less? It’s just a guess, but a definite possibility in my mind.


That was the day.




This concludes Entry #189.
 
Friday 6/12/09
-------------------------------------------------------------------------
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
8:30pm:
2 skewers Grilled Shrimp
2 plates a little Filet Mignon, a little Lamb Chop, Quinoa, Grilled Vegetables
Olive Oil [for cooking]

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
3x5x35 DB Shoulder Press
1min rest
1x5x20+ Assisted Pull-Ups
1min rest
2x5x20 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 was happy to put on the real weight for my squats today. And you know what, they still felt easier! I’m glad I’m gaining strength in this area because I swear whatever gains I’m making here I am losing with my shoulders. Every workout day those shoulder presses are beginning to feel harder and harder. I hope that trend will be quick to turn around. To summarize, I had an average day at the gym. On some lifts I excelled, on others not so much. I’m probably exaggerating my experience, so instead I will just say this. I left the gym satisfied.


That was the day.




This concludes Entry #190.
 
Saturday 6/13/09
-------------------------------------------------------------------------
Diet:
6:45am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~1 fillet Cod
1 cup Egg Beaters
Peppers and Onions
1:15pm:
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 small bowls No-Fat Greek Yogurt Indian Soup
2 plates Basmati Rice, Ground Turkey Breast, Cabbage, Vegetables
Olive Oil [for cooking]

That was my diet.



The Workout:

--


That was the workout.



The Day:

In the morning I had to come up with a substitute for chicken. I had guests over for dinner last night and invariably ended up without enough time to prep for my future breakfasts. Luckily I had some Cod left over from a previous night’s dinner. It was just the right amount too. I ended up making what turned out to be a delicious omelet. Tomorrow I will be going back to chicken, but it was nice to have a little deviance once and awhile. Speaking of tomorrow, I’m looking forward to discovering my personal progression.


That was the day.




This concludes Entry #191.
 
Sunday 6/14/09
-------------------------------------------------------------------------
Measurements:

Body Weight: 145.20lb Change: +0.20lb
Lean Mass: 135.76lb Change: +0.76lb
Percent Fat: 6.50% Change: -0.40%
Body Fat: 9.44lb Change: -0.57lb

Progress Pictures:







Thoughts and Opinions:

Well, it’s official. I have reached maintenance. Over the last few weeks I have not gained or lost any significant weight. The good news is I have been progressing in another way. My body fat continues to drop. Obviously the number is most likely a falsehood (as seen from my pictures I doubt I am 6.5% bf). Regardless of this though, it is going downwards. And yet, I am not satisfied here. I want to continue to lose weight as my goal still remains unfounded. I want those washboard abs. And I will get them.

I plan to eat less during dinner as this is the meal I can most easily make sacrifices in. I also plan to eat a tiny less during breakfast and lunch. You probably won’t see anything actually changing in my reports, but just know that when I’m pouring that olive oil I am forgoing the last drop. Hopefully these small differences will add up to recharge my weight loss. That’s the plan.




This concludes Entry #192 Sunday Morning Edition.
 
Sunday 6/14/09
-------------------------------------------------------------------------
Diet:
6:45am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
1:00pm:
Lettuce Salad with a little Ahi Tuna Steak (Balsamic Vinegar Dressing)
Grilled Chicken Sandwich on a dense Bun [some bread removed from bun]
6:50pm:
2 plates Chicken Breast, Ground Turkey Breast, Sweet Potato [1 small-medium in total], Eggplant, Mushrooms, Vegetables

That was my diet.



The Workout:

PUSHUPS:
1x37 [failure on last rep]
SIT-UPS:
1x80 [failure on last rep]

That was the workout.



The Day:

I am really fed up with overeating at dinner. I’ve had enough. If I have to take an extreme of under eating instead of consuming the exact proportionate amount then so be it. I am cutting and have to make sure I maintain that cutting attitude whilst eating my evening meals. From now on I guarantee that will be the case. I’ve had enough.

My pushups (note that videos on YouTube are now updated) weren’t the highest they’ve been, but they were in a much more important sense. They were of a higher quality. And for that reason I am happy with my performance. I ended with a smile on my face. A slightly similar case occurred with my sit-ups, although to a lesser degree since in general my sit-ups do not change much and do not require the needed adjustments for form as pushups do. And again, I came out happy.


That was the day.




This concludes Entry #192.
 
Monday 6/15/09
-------------------------------------------------------------------------
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
6:00pm:
2 plates Boston Scrod, Cauliflower, Lettuce Salad, Vegetables, a little White Bean Salad
1 small Mozzarella Ball
1/2 Sweet Potato
Olive Oil [for cooking]

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:
2min @ 4.0mph, 6%incline
ELLIPTICAL [full motion]
5min @ ~11cpm, 2resistance
5min @ ~12cpm, 4resistance
5min @ ~12-13cpm, 6resistance
4min @ ~13cpm, 8resistance
1min @ ~14-16cpm, 8resistance
TREADMILL:
8min @ 4.0mph, 6%incline

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


That was the workout.



The Day:

I had a really good day today. I think I am finally getting used to working out in the morning. Today I not only had to contend without music (Zune was acting up), but I also performed above my normal. I hit 250 calories on the elliptical for the first time in many weeks. It was great.

At night I ate perfectly for dinner. I didn’t have too much, nor too little. Of course, having healthy food such as Scrod (one of the leanest fish out there) helps. Awhile afterwards I executed my pushups and sit-ups with admirable form. Again, it was great.

I had a really good day today.


That was the day.




This concludes Entry #193.
 
Tuesday 6/16/09
-------------------------------------------------------------------------
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
6:20pm:
1 small bowl Seaweed Salad (Light Dressing)
1 small bowl Lettuce Salad (Ginger Dressing)
1 small bowl Miso Soup with a little Tofu
1 small cup Rice (Soy Sauce)
15 pieces Sashimi

That was my diet.



The Workout:

ELLIPTICAL:
5min @ ~160spm

3x5x150 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x10x25 DB Bent-Over Rows
30sec rest
3x5x125 BB Bench Press
1min rest
3x6 Dips (triceps version, straight)
1min rest
3x5x20 Assisted Chin-Ups
1min rest
3x10x20 DB Shoulder Press
30sec rest
3x7 Knuckle Pushups
30sec rest
3x30sec Knee Raises
30sec rest


That was the workout.



The Day:

It is late and I have no time to write. There were some items to note today, but instead I will simply state the conclusion. It was a good day, not great, but good.


That was the day.




This concludes Entry #194.
 
Wednesday 6/17/09
-------------------------------------------------------------------------
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
7:00pm:
1 can Tunafish [in water] (Mustard, Light Mayo Dressing)
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
a little Lettuce Salad (Ginger Soy Dressing)
Vegetables

That was my diet.



The Workout:

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

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


That was the workout.



The Day:

I can’t tell if I’m getting faster or the run is just getting harder or if nothing is changing except my mind. It’s tough when you don’t have any means to measure. That’s how I feel about my performance outside today. What I do know is this. I sprinted as fast as I could on the sprints. I jogged as fast as I could on the jogs. And no matter what, no matter the result, I can’t ask for more than that. So today is another great day (I also ended it with some pretty much dead on perfect pushups to top everything off).


That was the day.




This concludes Entry #195.
 
Thursday 6/18/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~3oz 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
7:00pm:
Lettuce Salad with Grilled Chicken Breast, Vegetables, Guacomale (Light Citrus Vinaigrette)
1/2 bowl Black Beans

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:
7min @ 4.0mph, 6%incline
ELLIPTICAL [full motion]
5min @ ~11-12cpm, 2resistance
5min @ ~12cpm, 4resistance
5min @ ~12.5-13cpm, 6resistance
4min @ ~13-14cpm, 8resistance
1min @ ~15cpm, 8resistance
TREADMILL:
3min @ 4.0mph, 6%incline

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


That was the workout.



The Day:

I had a really nice workout today. I was finally able to approach my near self on the elliptical. I burned 253 calories (or so it says) in that 20 minutes, which is actually close to my record 255. At the end of the day I finished everything up with another perfect set of pushups and sit-ups. Plus I even was impressed with myself as I limited my dinner whilst eating out. I opted for half a bowl of beans instead of the whole thing. And it was the right choice. And so passes another good 24 hours.


That was the day.




This concludes Entry #196.
 
Friday 6/19/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~3oz 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
7:20pm:
1 bowl Minestrone Soup [contained some Pasta]
1/2 small plate Black Bean Salad
1/2 small plate Greek Chickpea Salad [contained Olives and Rice]
1 plate Lettuce Salad with Tuna Steak (a little Dijon Dressing)
Vegetables

That was my diet.



The Workout:

ELLIPTICAL:
5min @ ~165spm, 20resistance
3x5x125 BB Bench Press
1min rest
3x5x155 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x5x35 DB Shoulder Press
1min rest
1x5x20+ Assisted Pull-Ups
1min rest
2x5x20 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:

Well not every workout can be great. Today was just one of those days. I began to doubt myself in the gym. Whilst squatting down, or bench pressing up, I was thinking “is this worth it”. Obviously that’s not the right mindset to perform. Nevertheless, I didn’t fail on anything, but at the same time I feel like I didn’t really give my muscles the workout they deserved simply because my mind wasn’t in the game. Oh well, it’s like I said: not ever workout can be great.


That was the day.




This concludes Entry #197.
 
Saturday 6/20/09
-------------------------------------------------------------------------
Diet:
6:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~3oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
12:40pm:
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
7:40pm:
2 plates Turkey Breast, Lettuce Salad (Light Sweet Soy Dressing)
a little Brisket
a little Pesto Pasta Salad
1 slice “Vermont Bread Co.” Whole Wheat

That was my diet.



The Workout:

--


That was the workout.



The Day:

I was very impressed with myself at dinner. Despite it being my Sister’s graduation party, meaning lots of food, I held my own. I ate a normal sized portion (normal for me that is). I finished the night knowing that this time I did not succumb to that creeping habit of dinner time overeating. This restraint will be now become the new habit.


That was the day.




This concludes Entry #198.
 
You must log in or register to reply here.
Back
Top