SJ's Journal

Nov 19

OK, so I didn't track yesterday - I was still in 'vacation mode' and wnet out to breakfast, went to Starbucks, ate crackers, no gym...nothing horrible, and I did do a realy good stretching/abs routine so the day was not totally lost. But today, the party is really over!

Food
breakfast-oatmeal/protein/ff half and half
10:00-protein bar (eaten on my eay to a meeting)
lunch-salad-checken, peppers, celery
followed by two mini tootsie rolls
4:00-apple
6:15-protein shake
dinner-vegetable beef soup (made by me), pumpkin bread(also made by me), cottage cheese(not made by me!)
Planning a shake and Cheerios later
I missed one yogurt/protein snack but otherwise, pretty close to plan

Exercise
Stairs-7 flights - could have been better
Walk-60 minutes-had my coat on to go out at lunch but didn't make the door
Bike-11 minutes-again, should have been more
Lifting-chest/back
- chest press/flat bench-15/12/10
- Flys/incline bench -12/10/8 (20/25/30 lbs)
- pushups 3x12
-Deadlisfts-15/12/10/8
- Back thing I don't know the name of-15/12/12
- Lat pull down-15/12/12
-Ab circuit(slant/chair/legs x 2)
- Back extension 3x12

My calluses wore down a little and my hands are hurting tonight-as is my elbow...damn...I am going to try really hard to stay on top of the ice and the ibuprofen because this is just annoying...I realized this weekend that it started hurting in May...and that my hamstring has hurt since last Christmas..I am working through everything but I really hoped the week off would help and it didn't.
But it felt great to lift tonight-I missed the gym...
 
Nov 20
Food
breakfast-oatmeal/protein/ff half and half
09:30-protein bar
lunch-salad-hard boiled egg peppers, celery
3:00-banana
5:00-yogurt/protein
7:30tein shake
dinner-vegetable beef soup (made by me), pumpkin bread(also made by me), cottage cheese(not made by me!)
snack-wheat thins, almonds/raisins/chocolate chips
I had a good protein day but ad unsanctioned snacks

Exercise
Stairs-7 flights - could have been better
Walk-60 minutes-
Bike-10minutes-again, should have been more
Lifting-legs
leg curl-20/15/12
leg lift-20/15/12
leg press-20/15/12
squats-20/15/12
lunges-1 set/12 alternating with bar, 1 set walking, 20 lb dumbbells, 1 set/15 step ups, 8 lb dumbbells-the step ups took everything that I had, but I did them
abs circuit0legs/slant/chairx2)

Nov 21
Food
breakfast-oatmeal/protein/ff half and half
9:30-protein bar
lunch-salad-chicken noodle soup, pumpkin bread
followed by 60 calorie hot chocolate
2:30-banana
4:30-yogurt/protein
7:30 -protein shake
dinner- salad/steak tips, 1/2 piece pita bread, piece of pumpkin bread
Planning a shake and Cheerios later

Exercise
Stairs-9 flights
Walk-60 minutes
Stairmaster-20 minutes
Bike-20 minutes
Lifting-shoulders/bi's/tri's (on my own)
Shoulder press-12/10/6 - 15/15/20 lbs.-much harder than I expected it to be
Side lats-15/12/10- 8/10/12 lbs
Front lats - 15/12/10- 8/10/12 lbs
Bicep curl/press back/hammer curl-15/12/10- 8/10/12 lbs
Triceps-double armed 12/10-8/10 lbs, single arm 10 12 lbs
Floor abs

A good work out - I really pushed the cardio, which I haven't done for a while. I like going to Pilates but it definitely is instead of a cardio workout and I stilll think its not an even swap - plus I used to life heavy two nights, light two nights and on the light nights do harder cardio - I like lifting heavy on the three night split, but I end up making some compromises and I always compromise cardi because its what I like the least - and yet what I think I need the most. I will have to figure out how to make the most of December...
 
Nov 22 - Thanksgiving

OK, maybe there isn't a lot of reality to listing what you eat on sucha food centered holiday...but....

Food
breakfast-2 pieces pumpkin bread/hard boiled egg
12:00-protein bar
2:30-tuna sanswich, a few chips
4:00-appetizers/bloody mary-sausage, crackers, dip, veggies-more than I should have...
5:30-dinner-turkey, salad, stuffing, gravy, oysters, beans, sweet potatoes, roll, 1/2 piece cranberry bread, 1/2 piece some other delicius bread, wine
7:00-pecan pie/whipped cream, a little mint chip ice cream

Exercise
stairs-5 flights
walk-30 minutes
abs

A really lovely day, the kind where i know how very much I have to be thankful for...and one of them is that I look and feel great...now I ned to packa lunch for tomorrow....the gym closes at 5:00-if we get out of work at 3:00, I could get in a workout...and still get my nails done...
 
Nov 25

OK, need to journal for three ays...

Friday
Food-
breakfast-oatmeal/proten/ff half and half
9:30-protein bar
lunch-salad/cheese/peppers/celery, piece of pumpkin brwad
3:00-apple
5:00-yougert/protein, 1/2 slice of pizza
6:30-2 slices of pizza
11:30-bowl of chex mix
Exercise
Walk-60 minutes
Stairs-9 flights
I hoped we would get out at 3:00 and I could get to the gym before they closed at 5:00, but instead it was after 6:00 when I left and I barely had time to get home before it was time to leave for the Celtics...so not even abs to count

Saturday
Breakfast-oatmeal/protein/half and half
10:00-coffee, half a cranberry muffin
1:00-protein bar
2:30-frapcino, 1/2 brocoli/cheese starta at Starbucks
4:30-wheat thins, summer sausage, low fat cheese, wine
supper-turkey, stuffing, mashed potatoes, gravy, squash, roll
Exercise
stairs-3 flights
shopped for five hours, should count for something
The turkey did nit agree with me - I had the same problem Thursday and I thought it was realted to how much I ate but last night I had reasonable portions and I was still feeling crappy...don't know what it was but it kept me from doing abs-of course it also kept me from eating ice cream so maybe it was a wash.

Sunday
8:30-yogurt/protein
10:00-coffee, 1/2 a cranberry muffin
12:00-protein bar
1:00-asparugus quiche, roll
4:30- 2 slices pizza
7:00-mushroom soup, roll
Somewhere today-4 oatmeal/raisin/walnut cookies-made by me

Exercise
stairs-
4 flights
raked leaves for an hour
walk-20 minutes
I am going to do a ice long ab/stretching routine while I watch the Patriots.

I missed a lot of protein over the weekend and I need to fix that. And I need to have good hard gym workouts this week - lift heavy and puch myself on cardio. November has not been a good gym month - December looks tough so I need to make the most of what I can and go every day that I can and use the time well.
 
Nov 26

Food
Breakfast-oatmeal/protein/ff half and half
9:30 - protein bar, 2 oatmeal cookies
lunch-salad-hard boiled egg, cleery, carrots, another cookie
2:30-banana
6:15-protein shake
dinner-mushroom soup, wheat thins, cottage cheese, 2 more cookies (they are really good, need to give more away)
later-another shake, cheerios

Missed one serving of protein, just ran out of time

Exercise
Stairs-11 flights
Walk-60 minutes
Bike-17 minutes
Lifting-chest/back
Machine (don't know its real name)15/12/12
Shoulder press, incline bench-15/12/10 (25/30 lbs)
Pushups-3x12-the best so far-10 good ones in each set
Deadlifts-15/12/10/8
Another machine for back-15/12/10
Lat pull down-15/12/12
Ab circuit(legs, slant, chairx2)

A good workout and a good day.
 
Nov 27

Food
Breakfast-oatmeal/protein/ff half and half
8:30-protein bar (I got up at 5:00, was hungry early)
Lunch-salad, tuna, carrots, celery
2:30-banana
4:15-yogurt/protein
Dinner-mushroom soup, wheat thins, cottage cheese
followed by almnds/raisins/chocolate chips
later I'll have a shake and cheerios

I missed a protei serving-forgot to pack it for post work-out-this morning strated early and I was just not with it...

Exercise
Stairs-8 flights
walk-60 minutes
bike-7 minutes
lifting-legs
leg curl-20/15/12
leg lift-20/15/12
Squats-15/12/10
superset one legged lunge with bar/10 with hack squat/12 x 3
leg press-15/15/15-lower weight than usual, but more reps
ab circuit(legs, slant/chairx2)

This was a good workout-I had trouble with the balance on the lunges-it was like I was off balance from the beginning and neverfound the balance point but I persevered so that's all I can ask for
 
Nov 28

Food
Breakfast-oatmeal/protein/ff half and half
9:30-protein bar
lunch-salad-tuna, carrots, celery
3:00-blackberries/raspberries, but after I'd had two tootsie rolls and a mini hershey bar
4:30-diet hot chocolate
dinner-checken, cheese, asparugus, creamed corn, wheat thins
later-some kind of protein-maybe in sugar free pudding, and maybe cheerios

Exercise
stairs-12 flights
walk-70 minutes
no gym, but I have a lovely haircut-need to do at least abs, maybe shoulders/bi's tri's if I can find something on TV to kep me focused-or maybe hold off until tomorrow?

No gym tomorrow either as I will be traveling-November continues to be crappy from a gym perspective although good from a life perspective.
 
Nov 29
Breakfast-oatmeal/protein/half and half
9:30-protein bar
lunch-roast beef/cheese/peppers sandwich, chips, a cookie, 1/2 a brownie (working lunch)
5:00- banana
6:00-wine, trail mix. granola bar
7:00-plane food-roll with mystery meat, salad, kit kat bar, sprite
8:15-beef barley soup, wheat thins, a little cootage cheese
later I'll have protein-probably in sugar free pudding because I am craving chocolate
A relatively crappy eating day-I ate food because it was there-but I resisted the airplane bagel and I would have loved antoher bagof chips and I sat with them in front of me all afternoon and didn't do it.

Exercise
Stairs-6 flights
Walk-not enough to mention
I think I'll count today as the rest day for the week because despite having done nothing exercise wse, I did get up at 5:00 am and I'm about ready for a hot bath and bed.
 
NBS 4life said:
How are the stats coming along?
Click to expand...

I'm not sure exactly what you are asking. My weight is holding pretty steady, which is OK with me for now. I fluctuate within 1-2 pounds depending on what I've done in the past few days.

I know that I am not eating as clean as I can or working out at the frequency or level of intensity I was a few months ago - but I am OK with that right now.

I started a new position in mid-October and I am still trying to catch them up from being way behind; make a good initial impression, and learn a lot. I used to be able to leave work every night without a backward glance but it isn't possible right now. And that's OK with me because the days fly by and I used to be looking at my watch and counting the hours until I could go home. Things will settle down in Janaury and I'll be somewhere between bored and crazy busy which I hope will be 'normal'.

I have let a few things like walking at lunch slide, and I'm missing protein servings, but I feel like I am about 80% on track and given other things in my life, I'm OK with that. But I also am thinking 'A new month begins tomorrow' and I want to refocus myself to eating better - more vegetables, all of the protein servings I plan, less crackers and sneaked treats. And November was a really tough month for getting to the gym, and I want the first three weeks in December to be perfect(5 visits a week is my goal) because I know that I won't be at the gym more than three days a week the last two weeks.

As far as lifting goes, I don't track the weight that I lift - I work with a trainer and he figures out things for me - I sometimes realize that I am using weights that in the beginning were not even in my vision - but I don't track much other than that occasionally I ask the weight for deadlifts as a benchmark.

My goals are focused on being consistent in what I am doing, and from that perspective, I am not where I want to be. But given work and family obligations, and knowing how I would have reacted five years ago, I am really proud of myself for being as on track as I am. I was saying to my trainer this week that November wasn't a great gym month for me, and his response was 'You've had plenty of great months. Don't beat yourself up over this, just let it go and move on'. He is not a pushover and can be quite 'strict' and 'stern' with me if he thinks I'm not giving this all I have, so I took his comment as a recognition that although I haven't been doing my best, I can just keep going and trying harder.

A long answer to a short question - thanks for asking.
 
Nov 30
Food
Breakfast-oatmeal/protein/half and half
9:30-protein bar
Lunch-salad-chicken, peppers, celery
3:00-banana
6:30-protein shake
dinner-2 slices pizza, and a little later some wheat thins
I will most likely have pudding and protein, maybe some cheerios later

Exercise
Stairs-8 flights
Walk-60 minutes
Bike-7 minutes
Pilates-1 hour

A good day all around...and this marks 54 months of going to the gym-4.5 years!
 
Dec 2
So a new month...I have thought a ,ot about goals for this month and some of it is just to get through it - between work and the holidays I need lists of my lists...but I don't want to lose the progress I've made either. So my main goal this month is to remember that what I eat matters and making time for the gym matters and every choice I make matters - the stairs or the escalator? Walk or take a taxi? Eat the cookie? Iced tea or wine? This is all under my control and I know how to make good choices - I just have to beleive that it is worthwhile to do so. SO two days into the month, how am I doing?

Dec 1
Food
Breakfast-oatmeal/protein/ff half and half (good choice, could have gone out to breakfast)
Lunch-steak and cheese sandwich with out thecheese, some fries-pretty good, passed on the cheese, left some fries on the plate, chose iced tea ove a drink
3:30-protein bar-always a good choice
6:30-protein shake after work out-ditto
snack-bee/barley soup-OK, because I was really hungry and dinner would take a while to cook
Dinner-chicken, mixed vegetables, roll-good choie, sat at the table and ate it
Later-cornbread-a somewhat narrowly avoided cooking disaster-took it out of the oven too soo and had to taste to see how the recovery went...nott the best choice, but not awful
And probably some random wheat thins, raisins, almonds, chocolate chips-I have to stop that - butnot a horrible day

Exercise
Stairs-10 flights-a lot for a weekend
Walking-70 minutes-also a lot for a weekend
To the gym-and it was really really really cold so yay me
Swam 120 laps
Made the day count

Dec 2
Food
Breakfast-Oatmeal/protien/ff half and half-good choice
9:30-protein bar-always good
11:00-corn bread-I made it for work, but I had a piece-and the disaster was averted, it came out fine
12:30-clementine-fruit's good
2:00-yogurt/protein-yup, god
5:00-salad with grilled chicken from McDonald's-not a bad choice given the options
7:00-dinner-hamburg, mushrooms, vegetables, a little piece of corn bread-yes, and eaten at the table-so good
Maybe pudding with protein later
And I've had raisins and almonds - so obviously reformation hasn't started

Exercise
Stairs-9 flights-good for a weekend
Walk-50 minutes-ditto
But no gym-I planned for there to be a space in the day for it, but things didn't stay on schedule and by the time I could leave, I just didn't have the energy-went shopping instead and got a few things done-in the snow...
And will do a good stretching/abs routine next - so I will be short on carido again this week...Maybe I will try to do some after lifting to make it up...but we'll have to see how the week goes.

I'd say I am OK for today.
 
Dec 3

Breakfast-oatmeal/protein/ff half and half
9:15=protein bar
12:00-lunch-salad-chicken, peppers, celery, then diet hot chocolate
2:00-clementine
3:45-yogurt
6:30-protei shake
dinner-corn chowder, piece of corn bread, and then some chocolate chips
maybe a shake later, maybe cheerios
Good choices today...

Exercise
Stairs-6 flights up, 13 flights down
Walk-60 minutes
Gym
Bike-22 mnutes
Liftingchest/back
Pushups-12x3-the most consistent sets so far
Chest press/machine-15/12/10
Fly/incline bench-15/12/10 15lbs/20lb2/25 lb dumbbells
Deadlifts-15/12/10/8
Lat oull down-15/12/12
Bent over row/bar-15/12/10
Ab circuit(legs/slant/chair x 2)

Felt tlike a commited day exercise wise too
 
Dec 4
Food
Oatmeal/protein/ff half and half
9:15protein bar- I think I eat this earlier every day but I am getting up earlier too
Lunch-salad-chicken, peppers, celery
2:30-clementine
4:30-yogurt
7:15-protein shake
dinner-corn chowder, roll..then later a sausage, wheat thins, cottage cheese

Not a bad food day although I am low on vegetables lately-but not bad choices

Exercise
Stairs-9 flights
Wak-60 minutes
Gym
Bike 10 minutes
Lifting/legs
Leg curl - 20/15/12
Leg press-15/15/15
Stationary lunge/smith machine-15/15/15
Squats/smith machine-15/15/15
Leg lift-20/15/12
Lie down leg lift-12/12
Ab circuit(legs/Slant/press down x 2)

Did all that I could today....
 
Dec 5
Food
4:00-Oatmeal/protein/ff half and half-woke up hungry, so I ate breakfast
8:00-clementine-so by the time I got to work I was hungry again
9:30-protein bar
12:00-lunch-salad-chicken, cheese, celery
2:30-yogurt-forget protein at home
6:30-still at work, another clementine-others were having vending machine food, not me
8:00-dinner-lean cuicine mac and cheese, last of the corn chowder, roll

Exercise
Stairs-11 flights at least
walk-60 minutes
But no gym-lot's of work, no gym -I'll do abs in a little while, but this means a no cardio week unless I tack it on to lifting tomorrow....

So food was good but I think the gym will remain tough until January....
 
December 6
Food
breakfast-oatmeal/protein/ff half and half
9:15-protein bar
lunch-salas, hard boiled egg, cheese, celery, 60 cal hot chocolate
2:00-clementine
4:30-yogurt/protein
7:15-protein shake
10:00-dinner-pork chop, stuffing, spinach, acorn squash, roll
and somewhere, 2 Godiva chocolates- but I offered the box around so they are mostly gone
probably some cherrios soon

Pretty good food day - I have been consistent this week

Exercise
Stairs-10 flights
Walk - 60 minutes
Gym
Stairmaster-14 minutes
Lifting/shouldes/bi'stris
Seated Shoulder press/dumbbells-15/12/10 912/15/20 lbs)
Side/fron raises- 15/12/10
Tricep Press/flat bench/bar-15/12/12
Tricep Extension-15/12/12
Bicep curls/dumbbells-15/12/12-but had to drop to 10lb weights because my elbow was really hurting and I didn't want to push through it
Bicep curl/cable-15/12/10
AB Circuit(legs/chair/slant x 2)
Good workout except for the Bicep curls-I was proud of myself for getting on the stairmaster because I could have happily biked - but I figured it was small penance for not going last night. I had to really remind myself that it was 300 calories I 'missed' and since I did laundry (6 flights of stairs I didn't count yesterday) and I did abs, it wasn't a total waste.
 
More catch up...

Dec 7
Food -
Breakfast-oatmeal/protein/ff half and half
Snakc-almond croisant (no way this was a good choice
Lunch-1 scrambled egg, toast, hash browns - only good in the sens ethat I could have had bacon or sausage and/or two eggs, and/or a muffin, and I didn't
Snack-protein bar
4:30-slice pizza, slice garlic bread, root beer-maybe this was dinner, but later
8:00-beef barley soup, crackers
and somewhere along the way, I ate cashews and a piece of almond bark
bedtime-cheerios
Exercise
Stairs-8 flights
abs-floor circuit
Not enough...

Dec 8
Breakfast-oatmeal/protein/ff half and half, 1/2 coffee bun
snack-clementine
lunch-1 slice pizza, beef/barley soup
snack-cashews, crackers
dinner-fried mushrooms, checiken, squash, roll, peca pie-OK, no good choices here....
Exercise
I got nothing....nothing...nothing-so no good choices here

Dec 9
Breakfast-oatmeal/protein/ff haf and half, coffee bun
lunch-soup samples, chicken wings, apple crisp, grepenut pudding(strolling)-good in that I didn't have a hot dog...but I did have a piece of buttersctoch fudge
snack-cashews, crackers
dinner-pastrami sandwich, coleslaw, grapenut pudding
more snack-caramel popcorn-in a bowl, not a jar...
Exercise
walk-30 minutes plus the strolling
stairs-4 flights

Dec 10
Breakfast-oatmeal/protein/ff half and half
lunch-grilled cheese sandwich, tomato soup, some chips, 3 cookies, hersheys kiss
Snack-cottage cheese, crakers
6:15-protein shake
dinner-chef salad, roll
a little later-protein bar

Exercise
Stairs-5 flights
walk-40 minutes
Gym
Bike-20 minutes
Lifting-check/back
pushups 12x3-OK, but not as good as last week
chest press/flat bench/smith machine-12/12/12
Fly/flat bench-15/12/12 920/25/25 lbs)
Deadlifts-1/12/10/8
Lat pull down-12/12/12
Forward row, three grips-15/15/15
Ab circuit-floor abs

It scares me how easily I can get off track - if the food is there, I am eating it. If its not easy to exercise, I'm not. I am not as driven or as dedicated as last year-my weight is good but my mind is not where I need it to be.

Goal for thsi week-five gym visits, clean eating....no excuses-I am home this coming weekend so that should help-because the next two weekends I'll be away and tempted-and missing the gym. I must do abs and walk...I just have to
 
Dec 11
Food
breakfast-oatmeal/protein.ff half and half
11:30-protein bar
lunch-chef's salad, corn bread
2:00-clementine
4:00-wheat thins, cottage chhese, peanut butter
6:30-protein shake
dinner-mushroom soup, hamburg, mushroom, corn, roll
planning cheerios later

Good choices-as were the things I didn't eat-didn't go out to liunch, didn't go to Starbucks-could have, but didn't

Exercise
stairs-7 flights
walk-60 minutes-up the hill four times today
Gym
Bike-12 minutes
Lifting/legs
Curl-15/12/10
Leg press-15/12/10
Squat/bar-20/15/12
Walking lunges-20x2 twice
Lie down leg lift-12/12
Leg lift-12/12
Abs circuit(legs/chair/slant/ball then reverse)

Was on the go on the go all day-got everything I needed done done-I'm wrapped and mailed...all the high stress stuff is done! Great day!
 
Dec. 12
Food
Breakfast-oatmeal/protein ff half and half
9:30-protein bar
lunch-salad-hard boiled egg, celery, peppers
2:30-banana
4:30-yogurt/protein
7:30-protein shake
dinner-mushroom soup, hamburb, mushrooms, corn, roll
also has a godiva chocolate and a handful of sliced almonds
and I'll probably have cheerios befre I go to be
A good food day

Exercise
Stairs-12 flights
Walk-60 minutes
Gym
Bike 20
Stairmaster 20
Floor abs
I made myself go to the gym and pushed through everything-I knew I'd be proud of myself when I was done, and I am...so good eercise day

Last night the woman who manages the gym commented on how great I look and tonight one of the trainers said something similar-I needed to hear it-my weight is slowly dropping...I'm not sure how because I have felt so off track but this week I feel more on track...so the positive reinforcement helped
 
Dec 13
Food

Breakfast-oatmeal/protein/ff half and half
9:15-protein bar
lunch-salad, chicken, carrots, peppers
2:00-banana
5:00-yogurt
7:15-protein shake
dinner-chicken, corn bread stuffing, carrots, beans/mushrooms/almons, roll
and had a godiva chocolate somewhere in there, and I'll have cheerions in a while
A good food day-I was offered a bagel and I said thanks and kept on walking...

Exercise
Stairs-10 flights
Walk-60 minutes- some in the snow....
Gym
Bike-14 minutes
Lifting-shoulders/bi's, tri's
Shoulder press/bar-15/12/10
Side/front raises-12/8/8 (blbs/10 lb dumbells)
Skull crushers-15/12/10
Tricep pushdown/cable-15/12/10
Bicep curl/bar-15/12/10
Bicep curl/machine-15/12/10 (8/10/12 lbs)
Ab circuit(slant/chair/legs, then reverse)

Good workout and I was noted as 'hardcore' for going to the gym during a snowstorm... this has been the best week for a while-if I make Pilates tomorrow it will be a perfect gym week, and even if I don't I could swim Saturday and still be perfect...if I do both, gold star time
 
You must log in or register to reply here.
Back
Top