Build Me - An Ongoing Journey

Friday 9/25/09
-------------------------------------------------------------------------
Diet:
6:30am:
1cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1 Pear
1:40pm:
2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
1 Apple
8:30pm:
Chicken, Fish Patties, Fish Mixture, Garbanzo Beans, Potatoes, Vegetables (Various Dressings)

That was my diet.



The Workout:

ELLIPTICAL:
5min @ ~75rpm

3x5x150 BB Squat
1min rest
3x5x165 BB Deadlift
1min rest
3x5x120 BB Bench Press
1min rest
3x5x35 DB Shoulder Press
30sec rest
3x5,4,2 Pull-Ups
1min rest
3x7 Dips
1min rest
3x5,2,3 Chin-Ups
1min rest
3x8 Pushups
30sec rest
3x30sec Bicycle Crunches
30sec rest


That was the workout.



The Day:

I had a great workout. The numbers may not show it, but I did. My mind was entirely focused on the muscular contractions. In fact it is this kind of mental drive that I believe actually decreased my performance in terms of raw data (but inversely so when speaking of muscular expenditure). I hope to keep this mentality flowing through future lifting sessions so that I may embrace failure instead of fearing it.

At night I had a Shabbat dinner with some company. I may have overeaten somewhat, I may have not. I did a good job though of checking myself when I noticed that borderline closing in towards me. I am proud for that.


That was the day.




This concludes Entry #288.
 
be careful when you are sick, to take care of it and not workout so hard. You don't' want it to get worse because you pushed yourself and lowered your immune system......
 
Saturday 9/26/09
-------------------------------------------------------------------------
Diet:
6:45am:
1cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1 Pear
12:30pm:
2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
1 Apple
9:00pm:
12oz Ground Elk
3oz Whole Grain Spaghetti
Tomato Sauce with Celery, Carrots, Onions (Olive Oil)

That was my diet.



The Workout:

--


That was the workout.



The Day:

I’m feeling better every second today. I can’t wait for my Monday run when I’ll be back at my prime.


That was the day.




This concludes Entry #289.
 
Sunday 9/27/09
-------------------------------------------------------------------------
Measurements:

Body Weight: 139.60lb Change: -3.00lb
Lean Mass: 129.97lb Change: -2.51lb
Percent Fat: 6.90% Change: -0.20%
Body Fat: 9.63lb Change: -0.49lb

Progress Pictures:

--

Thoughts and Opinions:

It is increasingly annoying that I can’t keep a simple track of progress due to inconsistencies. I have little doubt that the large fluctuation in body weight is due to throw up and sickness this past week. I wish for future steady days to come.




This concludes Entry #290 Sunday Morning Edition.
 
Sunday 9/27/09
-------------------------------------------------------------------------
Diet:
6:50am:
1cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1 Pear
12:45pm:
2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
1 Apple
6:20pm:
12oz Chicken Breast [Canola Oil]
33oz Acorn Squash [Olive Oil] (Olive Oil)

That was my diet.



The Workout:

PUSHUPS:
1x36 [failure]
SIT-UPS with feet up:
1x56 [failure]


That was the workout.



The Day:

My pushup form was super tight today. It was a great feeling simply because of the strict discipline I made myself adhere to. My numbers did lower though. Most likely due to this higher version of a pushup, but also possibly because of my weakened condition from the earlier days of the week.

On the other hand my sit-ups showed tremendous performance increases from actual data. In a similar, and yet converse, regard I question the form of my sit-ups. Though there isn’t much that can go wrong, or right for that matter, it does seem a little unbelievable that the numbers jumped up so sufficiently. But hey, I pushed to failure, who am I to complain?

That was the day.




This concludes Entry #290.
 
Monday 9/28/09
-------------------------------------------------------------------------
Diet:
6:25am:
1cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1 Pear
12:20pm:
2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
1 Apple
6:30pm:
0.5cup Quinoa with Garlic, Carrots, Celery, Peppers, Onions (Olive Oil)
1.5 Chicken Breast [Canola Oil]

That was my diet.



The Workout:

TREADMILL
5min @ 8.6mph
2:00min @ 8.7mph
2:00min @ 8.8mph
2.0min @ 9.2mph
~1.5min @ 9.7mph
0.10 miles @ 10.2mph
0.10 miles (until 2.0 mile) @ 11.4+mph
-> 2.0 mile in 13:22
ELLIPTICAL [full motion]
5min @ ~70rpm
5min @ ~75rpm
5min @ ~80rpm
4min @ ~85rpm
1min @ ~90rpm
TREADMILL:
10min @ 4.0mph, 8%incline

PUSHUPS:
3x20 (1min rest)
SIT-UPS with feet elevated:
3x20 (1min rest)



That was the workout.



The Day:

This was a standard day which is saying a lot in a good kind of way simply due to the amount of abnormal breaks in routine over the past weeks.


That was the day.




This concludes Entry #291.
 
Interesting. I notice cardio on the first day back usually, but then it recovers quite quickly. Weights on the other hand I seem to have to recuperate slowly with increments.
 
Tuesday 9/29/09
-------------------------------------------------------------------------
Diet:
6:40am:
1cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1 Pear
1:45pm:
2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
1 Apple
6:30pm:
0.5cup Quinoa with Garlic, Carrots, Celery, Peppers, Onions (Olive Oil)
1.5 Chicken Breast [Canola Oil]

That was my diet.



The Workout:

ELLIPTICAL:
5min @ 75rpm

3x5x150 BB Squat
1min rest
3x5x165 BB Deadlift
1min rest
3x5x120,120,120 BB Bench Press
1min rest
3x10x20 DB Shoulder Press
30sec rest
3x10x25 DB Bent-Over Rows
30sec rest
3x7,6,6 Dips
1min rest
3x5,3,3 Chin-Ups
1min rest
3x8 Pushups
30sec rest
3x30sec Knee Raises
30sec rest


That was the workout.



The Day:

Though I didn’t move the weights up I definitely felt stronger with my squats today. This is a very good sign as it means that my step backward from last week has not hindered my progress too much (like a month ago did). As for my other lifts, everything felt pretty standard. I did have a weird issue with my dips in that it was giving my shoulder pains. Leaning more forward seemed to help, but this made the actual movement much harder as it isolated the chest more, thus I couldn’t complete all my normal reps. Also for my chin-ups, by personal option I have been choosing to slow down my cadence (I was having breathing issues with the pace I was going at before) and also to make sure that each rep is a full ROM, that is from a dead hang to chin above the bar. This has been making me fail earlier than normal, but I think it’s a worth it change as I feel more comfortable (yes more comfortable while failing) with this new form.


That was the day.




This concludes Entry #292.
 
Wednesday 9/30/09
-------------------------------------------------------------------------
Diet:
6:25am:
1cup Rolled Oats
0.75cup Egg Beaters with 3oz Chicken Breast, Peppers, Onions [Canola Oil]
1 Pear
12:20pm:
2 slices Sprouted Grain Bread with 8oz Chicken Breast, Lettuce
1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
1 Apple
6:20pm:
0.5cup Quinoa with Onions, Peppers, Celery, Carrots [Olive Oil]
10oz Chicken Breast [Canola Oil]

That was my diet.



The Workout:

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

PUSHUPS
3x20 (1min rest)
SIT-UPS with feet up
3x20 (1min rest)


That was the workout.



The Day:

I had to go purely by feeling, but these Wednesdays, these HIIT cardio days where I run outside, leave no room for any other kind of measurement. And let me tell you, today I felt fast. Maybe, probably, my fastest ever. It was with so much pride in myself that I had my chin held up way high as I strutted through the dorms with my look of exhaustion. It was magnificent.


That was the day.




This concludes Entry #293.
 
Thursday 10/1/09
-------------------------------------------------------------------------
Diet:
6:40am:
1cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1 Pear
12:30pm:
2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
1 Apple
6:45pm:
0.5cup Quinoa with Onions, Peppers, Celery, Carrots [Olive Oil]
1.5 Chicken Breast [Canola Oil]

That was my diet.



The Workout:

TREADMILL
5min @ 8.6mph
2:00min @ 8.7mph
2:00min @ 8.8mph
2.0min @ 9.3mph
~1.5min @ 9.8mph
0.10 miles @ 10.3mph
0.10 miles (until 2.0 mile) @ 11.4-12.0mph
-> 2.0 mile in 13:18
ELLIPTICAL [full motion]
5min @ ~70rpm
5min @ ~75rpm
5min @ ~80rpm
4min @ ~85rpm
1min @ ~90rpm
TREADMILL:
10min @ 4.0mph, 8%incline

PUSHUPS:
3x20 (1min rest)
SIT-UPS with feet up:
3x20 (1min rest)

That was the workout.



The Day:

Well, there’s no question about it… I’m back! I’m as fast as ever, and better. I broke my record, smashed it, by hitting a 13:18 two mile time today. I’m in quite a joyous mood right now, as well as I should be.


That was the day.




This concludes Entry #294.
 
Friday 10/2/09
-------------------------------------------------------------------------
Diet:
6:25am:
1cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1 Pear
1:40pm:
2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
1 Apple
7:30pm:
2 plates Baked Ziti (Tomato Sauce, Cheese, Oil) with Lettuce Salad and Tunafish
a little Challah bread

That was my diet.



The Workout:

ELLIPTICAL:
5min @ ~75rpm

3x5x150 BB Squat
1min rest
3x5x165 BB Deadlift
1min rest
3x5x115 BB Bench Press
1min rest
3x5x35 DB Shoulder Press
30sec rest
3x5,5,4 Pull-Ups
1min rest
3x7 Dips
1min rest
3x5,4,3 Chin-Ups
1min rest
3x8 Pushups
30sec rest
3x30sec Bicycle Crunches
30sec rest


That was the workout.



The Day:

I felt strong starting out today. My motivation was fairly high for my squats. And it showed. I performed them with extreme mental focus. This enthusiasm carried through for the rest of my lives (though did die off as lofty moods tend to do here and there). In the end I saw some improvements, but also some disappointments. What I can come out saying is that next week I will be increasing my squats and deadlifts by 5 pounds, and that is something to rejoice on its own.


That was the day.




This concludes Entry #295.
 
Saturday 10/3/09
-------------------------------------------------------------------------
Diet:
6:25am:
1cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1 Pear
12:30pm:
2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
1 Apple
7:00pm:
1 small bowl Vegetable Somosas
3 plates Rice, Dark Meat Chicken, Thin Curry, Indian Chickpea Vegetable Dishes

That was my diet.



The Workout:

--


That was the workout.



The Day:

I am a little concerned about my dinner on this Saturday. The food calorie count could be a lot higher than I estimated as Indian dishes tend to hold a lot of hidden calories. But, it is just one meal so I shouldn’t think about it too much. After all, I don’t “feel” like I overate and there’s little chance of an over abundant surplus if I don’t even feel abnormally full.


That was the day.




This concludes Entry #296.
 
Sunday 10/4/09
-------------------------------------------------------------------------
Measurements:

Body Weight: 141.40lb Change: +1.50lb
Lean Mass: 132.21lb Change: +2.24lb
Percent Fat: 6.50% Change: -0.40%
Body Fat: 9.19lb Change: -0.44lb

Progress Pictures:









Thoughts and Opinions:

Well if these numbers are real than that is quite awesome. Sadly, I doubt there validity. I mean I was sick the previous week which I’m sure through off the weigh in and I don’t hesitiatte to guess that even this week my body was still recovering from that. Still though, these numbers certaintly can’t be a bad sign so I am happy. I just hope it keeps up on this course!

As for my pictures I am seeing some more definition. Again though this last month has been a hectic display of non-routine so I’m not sure what to make of it all. I’ll know more after a normal month goes by and I take some more progress shots.




This concludes Entry #297 Sunday Morning Edition.
 
Sunday 10/4/09
-------------------------------------------------------------------------
Diet:
6:40am:
1cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1 Pear
1:00pm:
2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
1 Apple
6:40pm:
~3+oz Spaghetti with Tomato Sauce [Butter]
~12oz Chicken Breast

That was my diet.



The Workout:

PUSHUPS:
1x42 [failure]
SIT-UPS with feet up:
1x49 [failure]


That was the workout.



The Day:

With very clean form I pumped out 42 pushups. I felt accomplished at the end as I struggled with the 43rd rep and hit failure. For this I am proud.

As for my sit-ups, I’m not sure what happened. The sudden spike from last week remains odd, but the numbers today seem more standard what one can expect from the human body. And I, as always attempt to do, lived up to my potential.


That was the day.




This concludes Entry #297.
 
Monday 10/5/09
-------------------------------------------------------------------------
Diet:
6:25am:
1cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1 Pear
12:30pm:
2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
1 Apple
5:40pm:
0.5cup Quinoa with Onions, Peppers, Celery, Carrots [Olive Oil] and Tomato Sauce [Butter]
1.5 Chicken Breast [Canola Oil]

That was my diet.



The Workout:

TREADMILL
5min @ 8.6mph
4:00min @ 8.8mph
2.0min @ 9.3mph
~1.5min @ 9.8mph
0.10 miles @ 10.4mph
0.10 miles (until 2.0 mile) @ 12.0mph
-> 2.0 mile in 13:15
ELLIPTICAL [full motion]
5min @ ~70rpm
5min @ ~75rpm
5min @ ~80rpm
4min @ ~85rpm
1min @ ~90rpm
TREADMILL:
10min @ 4.0mph, 8%incline

PUSHUPS:
3x20 (1min rest)
SIT-UPS with feet up:
3x20 (1min rest)


That was the workout.



The Day:

Another 2-mile time destroyed. I love this progress. I hate how it happens in spikes, but when that long drought of stalling ends and the sudden exponential increase in performance begins, well, who can’t help but smile.


That was the day.




This concludes Entry #298.
 
Tuesday 10/6/09
-------------------------------------------------------------------------
Diet:
6:25am:
1cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1 Pear
11:45am:
2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
1 Apple
6:30pm:
0.5cup Quinoa with Onions, Peppers, Celery, Carrots [Olive Oil] and Tomato Sauce [Butter]
1.5 Chicken Breast [Canola Oil]

That was my diet.



The Workout:

ELLIPTICAL:
5min @ 70rpm

3x5x155 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x5x115 BB Bench Press
1min rest
3x10x20 DB Shoulder Press
30sec rest
3x10x25 DB Bent-Over Rows
30sec rest
3x7 Dips
1min rest
3x5 Chin-Ups
1min rest
3x8 Pushups
30sec rest
3x30sec Knee Raises
30sec rest


That was the workout.



The Day:

As clearly shown by the numbers I had an awesome day at the gym. Nothing more needs to be said.


That was the day.




This concludes Entry #299.
 
Wednesday 10/7/09
-------------------------------------------------------------------------
Diet:
6:25am:
1cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1 Pear
12:30pm:
2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
1 Apple
6:15pm:
0.5cup Quinoa with Onions, Peppers, Celery, Carrots [Olive Oil]
1.5 Chicken Breast [Canola Oil]

That was my diet.



The Workout:

TREADMILL
5min @ 8.6mph
2:00min @ 8.8mph
2:00min @ 9.0mph
2.0min @ 9.7mph
~1.5min @ 10.0mph
0.10 miles @ 10.4mph
0.10 miles (until 2.0 mile) @ 12.0-12.4mph
-> 2.0 mile in 13:11
ELLIPTICAL [full motion]
5min @ ~70rpm
5min @ ~75rpm
5min @ ~80rpm
4min @ ~85rpm
1min @ ~90rpm
TREADMILL:
10min @ 4.0mph, 8%incline

PUSHUPS:
3x20 (1min rest)
SIT-UPS with feet up:
3x20 (1min rest)



That was the workout.



The Day:

On the 300th entry I smash another record. I hit 13:11 today on my two mile run (it was raining outside so I had to switch my Thursday routine to today). ‘Nough said.


That was the day.




This concludes Entry #300.
 
Thursday 10/8/09
-------------------------------------------------------------------------
Diet:
6:30am:
1cup Rolled Oats
0.75cup Egg Beaters with 3oz Chicken Breast, Peppers, Onions [Canola Oil]
1 Pear
12:30pm:
2 slices Sprouted Grain Bread with 8oz Chicken Breast, Lettuce
1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
1 Apple
7:15pm:
1.7lb Acorn Squash [Olive Oil] (Olive Oil Vinaigrette)
12oz Chicken Breast Halves

That was my diet.



The Workout:

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

PUSHUPS
3x20 (1min rest)
SIT-UPS with feet up
3x20 (1min rest)



That was the workout.



The Day:

As yesterday was today’s routine, today is yesterday’s. I worked myself to the edge. It’s a great feeling to limp away accomplished.


That was the day.




This concludes Entry #301.
 
Friday 10/9/09
-------------------------------------------------------------------------
Diet:
6:30am:
1cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1 Pear
1:45pm:
2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
1 Apple
8:30pm:
2 plates Chicken, Beef, Potato Latkes
1 small bowl Light Broth Soup with one Matzah Ball
2 pieces Gefilte Fish with Carrots and Salad

That was my diet.



The Workout:

ELLIPTICAL:
5min @ ~75rpm

3x5x155 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x5x115 BB Bench Press
1min rest
3x5x35 DB Shoulder Press
30sec rest
3x5,4,4 Pull-Ups
1min rest
3x7 Dips
1min rest
3x5,4,3 Chin-Ups
1min rest
3x8 Pushups
30sec rest
3x30sec Bicycle Crunches
30sec rest



That was the workout.



The Day:

These last few lifting sessions have all been infused with this high intensity motivation pushed with mental strength. Today was no different. Next week I will be increasing my squats, deadlifts, and bench by 5 pounds.


That was the day.




This concludes Entry #302.
 
You must log in or register to reply here.
Back
Top