Build Me - An Ongoing Journey

Friday 11/20/09
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Diet:
6:30am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {3/4+ cup Egg Beaters, 2 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
1 Pear
1:30pm:
Chicken Sandwich {2 slices Whole Wheat Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
7:00pm:
Turkey, Vegetables, Rice, Potatoes (3 plates Glazed Turkey Skewers with Vegetables and Potatoes, Rice with a little Potatoes, Lettuce, Cucumbers, Tomatoes, Oil for cooking)

That was my diet.



The Workout:

Squats 3x5x185
Standing Military Press 3x5x85
Pull-ups 10,5 or 6,4



That was the workout.



The Day:

I had another great day at the gym. I felt a fiery strength seething in my every movement. It was awesome. I conquered myself and was able to pull out 10 reps of pull-ups. I do admit that the 10th one just barely barely made it. I hesitate to call it official. Never the less, my chin did break the line of the bar and so it is. I did it. And it was glorious.


That was the day.




This concludes Entry #345.
 
Saturday 11/21/09
-------------------------------------------------------------------------
Diet:
7:45am:
Chocolate Protein Oatmeal Pancakes {1/2+ cup Dry Rolled Oats, 1 cup Egg Beaters, 1/2- cup 1% Fat Cottage Cheese, 25g Whey Protein Isolate, 1 tbsp Cocoa Powder, 1 tsp Cinnamon, Salt} [Canola Oil]
Oatmeal {1/2+ cup Dry Rolled Oats}
1 Pear
12:45pm:
Chicken Sandwich {2 slices Whole Wheat Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
6:10pm:
Baked Yam Fries {0.9 lb Yams} [Extra Virgin Olive Oil]
Pan-Seared Chicken Breast {10.8 oz Skinless Chicken Breast, Extra Virgin Olive Oil} [Canola Oil]

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

I had a fairly productive Saturday and end it quite satisfied.


That was the day.




This concludes Entry #346.
 
Sunday 11/22/09
-------------------------------------------------------------------------
Measurements:

Body Weight: 144.60lb Change: -0.20lb
Lean Mass: 132.89lb Change: -0.18lb
Percent Fat: 8.10% Change: +0.00%
Body Fat: 11.71lb Change: -0.02lb

Progress Pictures:

None.

Thoughts and Opinions:

It seems my numbers stayed about the same this week. Next week is Thanksgiving so I won’t be changing up my diet just because it already I’m sure will have enough fluctuations on its own. The week after though I may choose to eat slightly more if my weight doesn’t continue progressing upwards. So far since I’ve started this clean slow bulk it has been a little over 4 weeks and I have increased a little over 4 pounds. Taking into account water weight from increasing my carbs I would say I’m right on track.




This concludes Entry #347 Sunday Morning Edition.
 
Sunday 11/22/09
-------------------------------------------------------------------------
Diet:
6:50am:
Chocolate Protein Oatmeal Pancakes {1/2+ cup Dry Rolled Oats, 1 cup Egg Beaters, 1/2- cup 1% Fat Cottage Cheese, 25g Whey Protein Isolate, 1+ tbsp Cocoa Powder, 2 tsp Cinnamon, Salt} [Canola Oil]
Oatmeal {1/2+ cup Dry Rolled Oats}
1 Pear
12:40pm:
Chicken Sandwich {2.5 small slices Whole Wheat Bread, 7.4 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
6:00pm:
Rosemary Baked Yam Fries {0.9 lb Yams, Crushed Rosemary} [Extra Virgin Olive Oil]
Pan-Seared Mustard Glazed Chicken Breast {11.5 oz Skinless Chicken Breast Dijon Mustard, Worcestershire Sauce, Extra Virgin Olive Oil} [Canola Oil]

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

I feel that I may have overeaten for dinner. It was probably a tad too much chicken and a little too much oil. But, it wasn’t severe. Overall I had a good week and a good weekend. I am happy with my results and looking forward toward continual progress.


That was the day.




This concludes Entry #347.
 
Monday 11/23/09
-------------------------------------------------------------------------
Diet:
6:30am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {1/2+ cup Egg Beaters,4+ oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
1 Pear
12:30pm:
Chicken Sandwich {3.5 small slices Whole Grain Bread, 7.6 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
6:00pm:
Garlic Soy Quinoa with Onions {1/2+ cup Dry Quinoa, Onions , Garlic } [Extra Virgin Olive Oil, Low Fat and Low Sodium Chicken Stock, Low Sodium Soy Sauce]
Pan-Seared Chicken Breast {11 oz Skinless Chicken Breast, Extra Virgin Olive Oil} [Canola Oil]

That was my diet.



The Workout:

Squats 3x5x190
Bench Press 3x5x125
Deadlift 1x5x205



That was the workout.



The Day:

The 190 pound squats were awesome. I also love the feeling of just going balls out on the one set of deadlifts after my warm-ups. I am a little concerned over my form as the weight keeps increasing. I’ll have to watch out carefully for that. I also felt quite satisfied with my benches as I went down a good deal of weight to refocus on the movement. I believed it worked and I now look forward to steadily increasing the weight weekly like before except this time there won’t be any ego trip as an excuse to break down form for heavier lifts.


That was the day.




This concludes Entry #348.
 
Tuesday 11/24/09
-------------------------------------------------------------------------
Diet:
6:20am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {3/4- cup Egg Beaters,3.5+ oz Skinless Chicken Breast, Peppers} [Canola Oil]
1 Pear
12:20pm:
Chicken Sandwich {2 slices Multigrain Bread, 7.5 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2- cup 1% Fat Cottage Cheese, Lettuce, Virgin Olive Oil}
1 Apple
7:30pm:
1/2 plate Beet Salad (Beets, Tomatoes, Feta Cheese, Horseradish Cream)
1 bowl Duck Soup (Duck, Crisped Duck Skin, Vegetables, Squash, Broth, Fat)
1 plate Arctic Char with Squash Risotto (6 oz Arctic Char, Squash Risotto)
a little Pork Chop, Orzo, Broccoli (Pork Chop, Orzo, Sauce, Broccoli, Oil, Fat)

That was my diet.



The Workout:

Treadmill:
2 miles in 13:13
Met-Con:
3 intervals in 5:02 of
10 burpees
5 dips
10 box jumps
5 pushups
10 sec rest
Core/Abs:
3 intervals of
1 min plank
30 sec leg raises
30 sec bicycle crunches
10 sec rest


That was the workout.



The Day:

I experienced my third effort at this met-con routine. Now I can say with confidence that I am truly improving. The burpees are no longer the devil they once were. Now I hit each rep with explosiveness. My own abilities astounded me this morning. So, what does this all mean? I’ll have to make the next week’s workout that much harder!

Tonight begins the standard deviance from routine food eating that comes as a result of all vacations. I, as I always maintain, will still be eating healthy. However the variety from the normal will be quite extreme. It’s nice to have these breaks once and awhile though.

That was the day.




This concludes Entry #349.
 
Monday 11/30/09
-------------------------------------------------------------------------
Diet:
6:30am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {3/4 cup Egg Beaters, 3 oz Skinless Chicken Breast} [Canola Oil]
1 Pear
12:20pm:
Chicken Sandwich {2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Extra Virgin Olive Oil}
1 Apple
6:15pm:
Quinoa with Vegetables {1/2+ cup Dry Quinoa, Onions, Carrots, Celery, Garlic} [Extra Virgin Olive Oil]
Pan-Seared Chicken Breast {11 oz Skinless Chicken Breast, Extra Virgin Olive Oil} [Canola Oil]

That was my diet.



The Workout:

Squats 3x5x195
Standing Military Press 3x3,5,5x95,85,85
Pull-ups 9,4,4


That was the workout.



The Day:

I’m not quite sure what to make of today. I did continue my gains with the first lift of the session, the squat. That alone is pretty much enough to leave me smiling and satisfied. However, my two lifts following did not show such pleasant results. I don’t consider the numbers as a veritable reason to review my game plan. At least not yet. For now I will continue pushing myself in the gym while fueling my body with the proper diet. By careful measurements I will monitor progress and if this small disappointment trends towards growth I will then make something more tangible of it.


That was the day.




This concludes Entry #351.
 
Tuesday 12/1/09
-------------------------------------------------------------------------
Diet:
6:35am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {3/4 cup Egg Beaters, 3 oz Skinless Chicken Breast} [Canola Oil]
1 Pear
1:40pm:
Chicken Sandwich {2 slices Multigrain Bread, 9 oz Skinless Chicken Breast, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, ½- cup 1% Fat Cottage Cheese, Onions, Sweet Peppers, Extra Virgin Olive Oil}
1 Apple
6:00pm:
Quinoa with Vegetables {1/2+ cup Dry Quinoa, Onions, Carrots, Celery, Garlic} [Extra Virgin Olive Oil]
Pan-Seared Chicken Breast {10 oz Skinless Chicken Breast, Extra Virgin Olive Oil} [Canola Oil]

That was my diet.



The Workout:

TREADMILL:
2 mile run @ 13:12
MET-CON:
3 intervals:
30 Mountain Climbers
10 Pushups into 10 lb Dumbbell One-Arm Rows
10 Squat Jumps
10 Ball Slams
30 sec Rest
CORE:
3 intervals:
45 sec Six Inches
10 Hanging Oblique Knee Raises
10 Reverse Crunches
30 sec Rest


That was the workout.



The Day:

Clean diet and a motivated workout describes it.


That was the day.




This concludes Entry #352.
 
Wednesday 12/2/09
-------------------------------------------------------------------------
Diet:
6:40am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {3/4- cup Egg Beaters, 4 oz Skinless Chicken Breast, Onions, Sweet Peppers} [Canola Oil]
1 Pear
12:20pm:
Chicken Sandwich {2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
6:15pm:
Rosemary Quinoa with Vegetables {1/2+ cup Dry Quinoa, Onions, Carrots, Celery, Garlic} [Extra Virgin Olive Oil, Low Sodium Chicken Stock, Worcestershire Sauce]
Pan-Seared Chicken Breast {11 oz Skinless Chicken Breast, Extra Virgin Olive Oil} [Canola Oil]

That was my diet.



The Workout:

Squats 3x5x195
Bench Press 3x5x130
Deadlift 1x5x210



That was the workout.



The Day:

Squats felt good. I was scared with my bench press. I was perhaps a tad too close to hitting failure without a spot. However, I pulled through. And that too felt good. Afterward I pulled a new personal record with my deadlift. By the end of the session my motivation was high and I left fairly satisfied with my performances.


That was the day.




This concludes Entry #353.
 
Thursday 12/3/09
-------------------------------------------------------------------------
Diet:
6:35am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {1/2 cup Egg Beaters, 5 oz Skinless Chicken Breast, Peppers} [Canola Oil]
1 Pear
12:20pm:
Chicken Sandwich {2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2- cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
6:10pm:
Spanish Quinoa with Vegetables {1/2 cup Dry Quinoa, 15 oz can Tomatoes, Onions, Carrots, Celery, Spices} [Extra Virgin Olive Oil]
Pan-Seared Chicken Breast {10 oz Skinless Chicken Breast, Extra Virgin Olive Oil} [Canola Oil]

That was my diet.



The Workout:

TREADMILL:
2 mile run @ 13:13
MET-CON:
3 intervals:
30 Mountain Climbers
10 Pushups into 10 lb Dumbbell One-Arm Rows
10 Squat Jumps
10 Ball Slams
30 sec Rest
CORE:
3 intervals:
45 sec Six Inches
10 Hanging Oblique Knee Raises
10 Reverse Crunches
30 sec Rest


That was the workout.



The Day:

I started out with lots of motivation and for the most part it stayed with me. I’m overall satisfied with my performance, but admit that it could have possibly been better.


That was the day.




This concludes Entry #354.
 
Friday 12/4/09
-------------------------------------------------------------------------
Diet:
6:20am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {3/4 cup Egg Beaters, 3 oz Skinless Chicken Breast} [Canola Oil]
1 Pear
1:40pm:
Chicken Sandwich {2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Extra Virgin Olive Oil}
1 Apple
6:20pm:
(2.5 Pitas, 10 small Baked Falafels, 1 cup Tunafish with a little Mayo, 1/4 cup Egg Salad, 2-3 tbs Hummus, a little Tahini)

That was my diet.



The Workout:

Squats 3x5x195
Standing Military Press 3x5x8
Pull-ups 9,5,4


That was the workout.



The Day:

My form broke down slightly during my squats. I’m not sure why. Despite this I left the gym with a large smirk on my face on how far I punished my body today. I am happy with what I brought to the table.

At dinner I may have overeaten (I’ll have to watch myself more carefully on these all-you-can-eat Friday night Shabbat Dinner – I say that every time, but I ought to start listening; I guess I find it hard to strike that balance between eating slightly over maintenance and straight up bulking). Tomorrow I will eat a slightly smaller breakfast than normal just in case. I’m very curious to see how my weight has shifted over the last 2 weeks and I don’t want any sudden fluctuations the day or two before my measurement to cause inconstancies.


That was the day.




This concludes Entry #355.
 
Saturday 12/5/09
-------------------------------------------------------------------------
Diet:
7:10pm:
Chocolate Oatmeal Cottage Cheese Pancakes {1/2+ cup Dry Rolled Oats, 1/2 cup 1% Fat Cottage Cheese, 1 cup Egg Beaters, Vanilla Extract, Cocoa Powder, Cinnamon} [Canola Oil]
Oatmeal {1/2+ cup Dry Rolled Oats}
1 Pear
1:30pm:
Chicken Sandwich {2 small slices Multigrain Bread, 7.5 oz Skinless Chicken Breast, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Extra Virgin Olive Oil}
1 Apple
6:20pm:
Leek and Tomato Quinoa {1/2+ cup Dry Quinoa, Leeks, Tomatoes, Scallions, Lemon Juice, Basil, Italian Parsley, Extra Virgin Olive Oil} [Butter, Extra Virgin Olive Oil]
Pan-Seared Chicken Breast with Italian Parsley {9.5 oz Skinless Chicken Breast, Italian Parsley, Extra Virgin Olive Oil} [Canola Oil]

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

I’m curious and excited to weigh in tomorrow.


That was the day.




This concludes Entry #356.
 
Sunday 12/6/09
-------------------------------------------------------------------------
Measurements:

Body Weight: 148.40lb Change: +3.80lb
Lean Mass: 134.90lb Change: +2.01lb
Percent Fat: 9.10% Change: +1.00%
Body Fat: 13.50lb Change: +1.79lb

Progress Pictures:

None.

Thoughts and Opinions:

I was planning on taking progress pictures today, but my camera is out of batteries. I’ll get some new lithium AA’s at the store and take some updated photos on next week’s Sunday Morning Edition.

I was slightly surprised at the numbers today. I guess I’m still getting over some extra Holiday eating. I strongly doubt the data above. That is, I strongly doubt gaining 4 pounds in two weeks when my diet was at worst in only a slight excess for 5 or so days. I’m sure my weight will shrink down to a steady equilibrium again as it was before. At the same time I also expect it to show a trend of breaking that equilibrium just to a point where I am gaining half to one pound a week. However, despite my positive attitude towards these numbers, I do feel like I may have gotten a heavy hand with the oils in my cooking and plating. I’m going to cut back slightly on that.




This concludes Entry #357 Sunday Morning Edition.
 
Sunday 12/6/09
-------------------------------------------------------------------------
Diet:
6:30am:
Protein Pancakes {1/2+ cup Dry Rolled Oats, 1/4- cup 1% Fat Cottage Cheese, 1 cup Egg Beaters, 25g Whey Protein Isolate, Cocoa Powder, Cinnamon} [Canola Oil]
Oatmeal {1/2+ cup Dry Rolled Oats}
1 Pear
1:00pm:
Chicken Sandwich {2 slices Multigrain Bread, 9 oz Skinless Chicken Breast, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/3 cup 1% Fat Cottage Cheese, Extra Virgin Olive Oil}
1 Apple
6:10pm:
Quinoa with Garlic and Soy Sauce {1/2+ cup Dry Quinoa, Onions, Garlic} [Extra Virgin Olive Oil, Reduced Sodium Soy Sauce, Reduced Sodium Chicken Stock}
Pan-Seared Chicken Breast with Parsley {10 oz Skinless Chicken Breast, Fresh Italian Parsley, Extra Virgin Olive Oil} [Canola Oil]

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

I was on and off with the feeling of malaise and sickness today. I downed some Emergen-C and have been thinking positive thoughts all the meanwhile. I will conquer this evil before it has even a small chance of developing.


That was the day.




This concludes Entry #357.
 
Monday 12/7/09
-------------------------------------------------------------------------
Diet:
7:05pm:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {3/4 cup Egg Beaters, 4 oz Skinless Chicken Breast} [Canola Oil]
1 Pear
12:20pm:
Chicken Sandwich {2 slices Multigrain Bread, 9 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/3 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
7:15pm:
Quinoa with Leeks and Tomatoes {1/2+ cup Dry Quinoa, Leeks, Tomatoes, Scallions, Italian Parsley} [Butter, Extra Virgin Olive Oil]
Pan-Seared Chicken Breast {10.5 oz Skinless Chicken Breast, Italian Parsley, Extra Virgin Olive Oil} [Canola Oil]

That was my diet.



The Workout:

Squats 3x5x1200
Bench Press 3x5x135
Deadlift 1x5x215



That was the workout.



The Day:

Oh! Oh, how wonderful it felt! 200 pounds I squatted. I squatted 200 pounds. I benched a clean dumbbell with two 45’s on each side. I deadlifted a new record easily verified by the very audible grunt at the end. Oh, how wonderful!


That was the day.




This concludes Entry #358.
 
Tuesday 12/8/09
-------------------------------------------------------------------------
Diet:
6:30am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {3/4+ cup Egg Beaters, 2 oz Skinless Chicken Breast} [Canola Oil]
1 Pear
1:40pm:
Chicken Sandwich {2 slices Multigrain Bread, 7 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
6:15pm:
Quinoa with Indian Spices {1/2+ cup Dry Quinoa, Onions, Carrots, Celery, Jalapeños, Garlic, Spices} [Extra Virgin Olive Oil]
Pan-Seared Chicken Breast {11 oz Skinless Chicken Breast, Extra Virgin Olive Oil} [Canola Oil]

That was my diet.



The Workout:

TREADMILL:
2 mile run @ 13:13
MET-CON:
3 intervals:
10 Box Jumps
5 Chin-Ups
20 Squat Walks
5 Medicine Ball Pushups
30 sec Rest
CORE:
4 intervals:
1 min Side Plank
30 sec Captain’s Chair Knee Raises
30 sec Bicycle Crunches
30 sec Rest



That was the workout.



The Day:

My MET-CON workout was easier than I expected. I’ll have to up the ante a bit this Thursday so I truly perform at my maximum capabilities. One thing I did notice from the easiness was how much I have improved with my Knee Raises. I remember I used to do 30 seconds of them and find it quite painful to complete. However now when I did my core portion I breezed right through them. That is progress.


That was the day.




This concludes Entry #359.
 
Wednesday 12/9/09
-------------------------------------------------------------------------
Diet:
6:15am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {3/4+ cup Egg Beaters, 2 oz Skinless Chicken Breast} [Canola Oil]
1 Pear
12:20pm:
Chicken Sandwich {2 slices Multigrain Bread, 9 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/4+ cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
6:15pm:
Quinoa with Spices {1/2+ cup Dry Quinoa, Spices}
Pan-Seared Chicken Breast {10 oz Skinless Chicken Breast} [Canola Oil]
Broccoli with Garlic and Chili {Broccoli, Garlic, Jalapenos, Extra Virgin Olive Oil} [Extra Virgin Olive Oil]

That was my diet.



The Workout:

Squats 3x5x200
Standing Military Press 3x5x90
Pull-ups 10,5,4


That was the workout.



The Day:

Yes, 10 pushups! I said it before, but I’ll say it again (and probably won’t stop): I love progress.

I must mention though that my form wasn’t up to the standard I would have liked for my squats. My knees, I noticed, tended to drive inwards on the upward push a little bit past my comfort zone. I’ll watch closely for that error next time.

That was the day.




This concludes Entry #360.
 
Thursday 12/10/09
-------------------------------------------------------------------------
Diet:
6:20am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {3/4- cup Egg Beaters, 4 oz Skinless Chicken Breast} [Canola Oil]
1 Pear
12:20pm:
Chicken Sandwich {2 slices Multigrain Bread, 8.2 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/3 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
5:40pm:
Quinoa with Vegetables {1/2+ cup Dry Quinoa, Onions, Carrots, Celery, Garlic} [Extra Virgin Olive Oil]
Pan-Seared Chicken Breast with Rosemary and Thyme {11 oz Skinless Chicken Breast, Crushed Rosemary, Dried Thyme} [Canola Oil]

That was my diet.



The Workout:

TREADMILL:
2 mile run @ 13:13
MET-CON:
3 intervals:
15 Box Jumps
5 Chin-Ups
25 Squat Walks
7 Medicine Ball Pushups
30 sec Rest
CORE:
4 intervals:
1 min Side Plank
30 sec Captain’s Chair Knee Raises
30 sec Bicycle Crunches
30 sec Rest



That was the workout.



The Day:

I upped the reps on some of the exercises and also tried my best to increase the overall intensity of each movement. Despite this I think the routine I made for this week is simply inheritably flawed. It just didn’t push the right buttons to truly make me feel exhausted after finishing. However, I did get a fairly good workout anyway and with me being slightly sick over these last few days maybe its low difficulty was a good thing.


That was the day.




This concludes Entry #361.
 
Friday 12/11/09
-------------------------------------------------------------------------
Diet:
6:20am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {3/4 cup Egg Beaters, 3+ oz Skinless Chicken Breast} [Canola Oil]
1 Pear
12:50pm:
Chicken Sandwich {2 slices Multigrain Bread, 9 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/3 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
6:45pm:
(6 Latkes)
(5 Breaded Chicken Cutlets)

That was my diet.



The Workout:

Squats 3x5x200
Bench Press 3x5x135
Deadlift 1x5x215


That was the workout.



The Day:

I tried to keep my mind focused on performing the lifts, but it was hard. I couldn’t help but think of the Modern Physics exam I would have to rush over to afterward. In the end though I still performed up to my abilities. I was even able to work on improving that “caving in of the knee” I mentioned earlier this week. At the same time however I am now slightly frustrated with a possible lapse in form for my deadlifts. As classes are officially over today with next Monday and Tuesday reserved as “study days” for the week of finals following, I will have some extra time in my workouts to spend improving these slight inconstancies in form. I will also try to create videos, as I have done in the past, so that I can better critique myself as well as allow others to critique me.


That was the day.




This concludes Entry #362.
 
Saturday 12/12/09
-------------------------------------------------------------------------
Diet:
7:15pm:
Protein Pancakes {1/2+ cup Dry Rolled Oats, 1- cup Egg Beaters, 1/3 cup 1% Fat Cottage Cheese, 25g Whey Protein Isolate, Cocoa Powder, Cinnamon} [Canola Oil]
Oatmeal {1/2+ cup Dry Rolled Oats}
1 Pear
1:00pm:
Chicken Sandwich {2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/3 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
6:20pm:
Quinoa with Leeks and Tomatoes {1/2+ cup Dry Quinoa, Leeks, Tomatoes, Scallions, Basil} [Extra Virgin Olive Oil, Butter]
Pan-Seared Chicken Breast {9.7 oz Skinless Chicken Breast, Basil, Scallions, Extra Virgin Olive Oil} [Canola Oil]

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

I can’t believe the classes are over.


That was the day.




This concludes Entry #363.
 
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