Steve's Journal

I'll think about starting that up. It looks interesting and has a nice ability to add variety into the workouts.

we shall see...
 
Alright so I fell behind on keeping up with my journal this weekend...

Friday 10-31-08

Breakfast: Eggs and hash browns; muffin; 2 pieces of french toast (employee appreciation day at work)

Snack: Yogurt

Lunch: Grilled chicken sub

Snack: None

Dinner (late): Spaghetti with clams (1/2 the meal which wasn't that big to begin with...had to save myself somewhere)

Exercise: Walked a few miles through NYC ..about 2.5 miles.

Saturday 11-1-08

Breakfast: 2 eggs with cheese on whole wheat; water

Extrication lab for class: operating extrication tools (door prying and cutting); heavy lifting and moving of "patients"

Lunch: PB&J on WW; 3 spoonfuls of cottage cheese

Gym:
-5 min warm-up on bike
-Jump rope 2 min on 1 min off x 5
-Box step ups: BW x 30 seconds on, 30 seconds off x 5
-Box jumps: 15 jumps, 30 seconds rest x 4
-Bench Press: 95 x 12, 105 x 12, 115 x 11 (Failure)
-Pull-ups: BW x 6. BW x 5, BW x 4
-Core: Planks - F, R, L 45 on, 30 off x 1; Crunches 25x2; Elbow to Knee 12 x 1 (each)

Post-workout: 2 cups milk with 60 grams protein mix; 1 16z bottle gatorade (had a headache and was feeling light headed...figured I was dehydrated due to not drinking much water on friday or during the morning extrication)

Dinner: Lamb chop and orrecchiette pasta (crisped) with leek and onions topped with a homemade pesto sauce. Delicious!

Sunday 11-2-08

Breakfast: 3 eggs with cheese.

Lunch: 1 lean pocket; apple; water

Dinner: Leftover pasta and clams; 1/4 cup cottage cheese; water

Snack: 2 scoops protein in 2 cups milk
 
Monday 11-3-08

Breakfast: 2 cups non-fat milk, 1 banana, 2 scoops protein powder; 1 bowl cinnamon harvest/strawberry fields with non-fat milk.

Snack: Yogurt

Lunch: PB&J on WW; apple

Snack: granola bar; banana

Preworkout: 3 spoonfuls cottage cheese

Workout: Will post later...left at home

Post-workout: 2 scoops protein in 2 cups non-fat milk

Dinner: 4 Baked chicken wings and 1/4 cup baked beans (had a craving for wings)
 
Tuesday 11-4-08

Up early to vote! Dehydrated from yesterday. guess i shoulda drank more water before bed.

Breakfast: 1 8 oz glass OJ; 4 eggs with 1/4 yellow onion and 1/4 spinach and splash of milk; 2 scoops protein in 2 cups milk; 2 cups green tea

Snack: Yogurt; vitamins; water
 
wow ok...way behind on this. busy week with my EMT written exam and EMT skills test tonight. passed them both with flying colors.

Don't feel much like posting everything...for the last 3 days. everything is one track

will post my workouts from monday and wednesday though...


Monday:
15 min Bike Mod. Intensity 130 HR, 60 seconds hard 160 HR
Stretch
Bench Press: 115x12, 115x12, 115x7 (Failure)
Pull-ups: BW x 6 (F), BW x 3 (F)
Calf Ext.: 90x25, 90x30
Inc Bench Press: 75 x 12, 85 x 12, 85 x 12
Lat Pull Down: 100 x 12, 100 x 12, 100 x 8 (Failure)
Leg Press: 180x12, 180x10, 180x10
Seated Row: 80x12, 80x12, 80x12


Core:

Planks: F, L, R, B 45 on, 30 off x 2
Crunches: 25 x 2

Wednesday:

-15 min bike, stretch
-Seated Row: 100x10, 100x10, 100x9 (Failure)
-Leg Extensions:70x15x3
-Pull-up: BW x 6, BWx3, BWx3
-Chin-up: BW x 3
-Leg Curl: 70x15, 70x15, 70x10 (Failure)
-Lat Pull-down: 100x10, 100x8 (Failure), 100x6(Failure)
-Calf Extension: 130x40, 130x40, 130x25(Failure)
-Shoulder Raises (Front/Side Superset): 10lbsx15,109Failure) 10 lbsx12, 10(Failure)
-DB Curl: 20'sx15, 25'sx10, 25'sx10
-DB Shrug: 40's x15, 40'sx12(w/hold)
-Reverse arm curls: 30x12, 40 x12

Core:
Planks: 1 minute on, 30 off F, R, L x 2
Leg holds: 2 x 45 on
 
so i have some good news. i just saved 15% by switching to Geico!

just kidding...

i went to visit 2 friends at my old part time job and i haven't seen either of them in about 1.5 months. the first thing that one of them says is "steve did you lose weight?" a few minutes later the 2nd one comes by and says "wow you lost weight"

ah such a good feeling to hear that. most people who i know don't notice due to seeing me more frequently. good to hear that some people can notice the difference.
 
firefreak said:
so i have some good news. i just saved 15% by switching to Geico!

just kidding...

i went to visit 2 friends at my old part time job and i haven't seen either of them in about 1.5 months. the first thing that one of them says is "steve did you lose weight?" a few minutes later the 2nd one comes by and says "wow you lost weight"

ah such a good feeling to hear that. most people who i know don't notice due to seeing me more frequently. good to hear that some people can notice the difference.
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Great job! That does feel great when people you haven't seen in a while notice the fruits of your hard work :)
 
sparrow said:
Great job! That does feel great when people you haven't seen in a while notice the fruits of your hard work :)
Click to expand...

Also feels good when you put on a pair of jeans and realize that you have 3 inches of extra room in them now...good thing my gf wants to upgrade my wardrobe with "nice" clothes.

Oh and weighed myself. 190. w00t!
 
Alright...in regards to my eating for the weekend...

Friday: PB&J on WW for dinner as I had 2 slices of pizza for Lunch.
Also had the obligatory 2 scoops of protein in fat free milk post workout.

Workout was HIIT on the erg: 2 min on, 1 min off (160 HR AVG) (will post splits later); benchpress; lat pull downs...wasn't feeling it after the HIIT.

Saturday:

Had an EMS drill in the morning. Running around during a simulated Mass Casualty Incident; then went to the gf's and we went shopping at the mall. Got some new glasses (finally) and new gym sneakers. Walked around the mall a bit...then circuit city (closeout sales :))...then walmart. Was starting to get the crankiness from not eating a whole lot through the day.

Breakfast: 2 eggs on WW with cheese, pepper and ketchup; 1 mini bagel; medium coffee w/ milk

Lunch: Few scoops of cottage cheese

Dinner: Pasta with EVOO, red crushed pepper and garlic, plus some extra pasta in oil (the leftovers were not that good and I paid for it at about 12:30 after sleeping for 30 minutes)

Sunday: breakfast: 5 WW pancakes; lunch: 1 small bowl chili, 2 pieces of cornbread, 1 small (very small) piece of bday cake; dinner: slice of California buffalo chicken pizza.

Weekends are so hard to keep up with the diet...the gf is definitely not on the same page as me. she defines healthy more loosely than me..but who can blame her...she is skin and bones and eats almost everything she wants w/o gaining weight...unfortunately she also eats tiny portions and believes that everyone eats that way...usually leaving me hungry after most meals.
 
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Monday 11-10-08

Breakfast: 4 pancakes from left over batter; 2 scoops protein, banana in fat free milk
Snack: Yogurt; granola bar
Lunch: Tuna w/OO mayo on WW; apple; granola bar
Snack: Banana

Pre-workout: 2 scoops cottage cheese

Workout: 20 min Intervals on Bike
Pull-ups:8xBW, 5xBW, 3xBW
Bench Press: 115x10, 115x10, 115x10
Seated Row: 100x10, 100x10, 100x10
Lat. Pull Down: 100x10, 100x10, 100x8 (Failure)
DB Bench: 30's x12, 35'sx10, 35'sx10
Tricep Press: 115x10, 130x10, 130x10
Inc Bench: 75x12, 85x10, 85x8 (Failure)

Post-workout: 1 scoop protein powder in non-fat milk

Dinner: Baked chicken tenderloins w/ onions and garlic, 1 tomatoe, 1/2 cup long grain rice, water
 
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Tuesday 11-11-08

Early start to my day. Went to bed about 11:15 last night and was up at 2:30 for a house fire. Didn't leave the scene until just before 5:30 so and came home just after my cell phone alarm went off to start my day. Bad news though...popped my left shoulder out when I was hopping off the truck. I swear...it happens at the worst times. Luckily went back in after a few minutes and felt no pain due to the adrenaline. Soreness is starting to set in and i have 4 Advil about to help me with that but it will be a set-back for tomorrows workout.

Being up early afforded me the chance to make a decent breakfast too. thankfully I have no class tonight and can get to bed at a decent hour.

Breakfast: 3 eggs, cheese, 1/2 red pepper on a WW tortilla; 1 glass OJ; coffee with fat-free milk.

Snack: Yogurt plus vitamins

Lunch: PB&J on WW; Apple; Sargento 2% Fat String Cheese; Granola Bar; water

Snack: banana

Dinner: Left over chicken from last night. some frozen veggies.
 
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Shoulder is starting to get pretty sore. I have my department meeting/dinner tomorrow so I won't get a full workout in. will need to extra day of rest to let this loosen up again. stupid shoulders.
 
i_love_muscle said:
How many times have you dislocated your shoulder? That's gotta hurt :(

I feel your pain.
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subluxed (sp?) I can't even keep track anymore. It happens a few times a year. The little ones it pops out and right back in, that bad ones (like Tuesday morning), I have to concentrate on relaxing all my shoulder muscles and stand in a bent over position and let my arm just hang loose. It'll slide back into place after a few minutes, won't hurt for a few hours and then the pain and soreness sets in and its just uncomfortable. I've discovered that the stronger i get, the worse the subluxation and the harder it is to get back into place.

I've thought about getting it fixed (again) but 2 months in a sling and 6 months of PT are not something I want to be doing. Plus the money is something I don't have.
 
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Wednesday 11-12-08

Slept like a rock last night after the 19 hours of being awake. Head hit the pillow at 9:30 and the next thing I knew, my alarm was going off. I can't remember the last time I slept that well with uninterrupted sleep.

Breakfast: 1 bowl strawberry fields/cinnamon harvest w/fresh blueberries and non-fat milk; 2 cups of decaf tea with honey (sore throat); water
Snack: Yogurt, Banana; 2% milk fat string cheese
Lunch: PB&J on WW; apple; granola bar
Snack: Snickers bar...was feeling tired and had big cravings for one
Dinner: Turkey dinner - Turkey, gartlic mashed potatoes, long breaded string beans, stuffing with spicy sausage; 2 beers
 
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firefreak said:
subluxed (sp?) I can't even keep track anymore. It happens a few times a year. The little ones it pops out and right back in, that bad ones (like Tuesday morning), I have to concentrate on relaxing all my shoulder muscles and stand in a bent over position and let my arm just hang loose. It'll slide back into place after a few minutes, won't hurt for a few hours and then the pain and soreness sets in and its just uncomfortable. I've discovered that the stronger i get, the worse the subluxation and the harder it is to get back into place.

I've thought about getting it fixed (again) but 2 months in a sling and 6 months of PT are not something I want to be doing. Plus the money is something I don't have.
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I'm sorry to hear that about your shoulder. I know a couple of guys who used to play football who had the same issue. One guy had surgery on his shoulder and the other guy left his shoulder "as is". The guy who had surgery says his shoulder feels great, but his ROM is somewhat hampered.

The other guy just kept lifting despite the problem and the stronger his shoulder musculature became, the harder it was to pop his shoulder back into place when it would pop out. It also hurt a lot more afterwards. He's thinking of having surgery now just because it's such a pain in the butt for him and he says his down time is increasing because of the pain. He's 42 years old now, much older than you are ;)

If you do have surgery, make sure the surgeon is the best shoulder surgeon New York State has. Don't settle for anything less no matter how long you have to wait.
 
i_love_muscle said:
I'm sorry to hear that about your shoulder. I know a couple of guys who used to play football who had the same issue. One guy had surgery on his shoulder and the other guy left his shoulder "as is". The guy who had surgery says his shoulder feels great, but his ROM is somewhat hampered.

The other guy just kept lifting despite the problem and the stronger his shoulder musculature became, the harder it was to pop his shoulder back into place when it would pop out. It also hurt a lot more afterwards. He's thinking of having surgery now just because it's such a pain in the butt for him and he says his down time is increasing because of the pain. He's 42 years old now, much older than you are ;)

If you do have surgery, make sure the surgeon is the best shoulder surgeon New York State has. Don't settle for anything less no matter how long you have to wait.
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If I was to have it I would return to the surgeon who did the first surgery that was later dismantled by my friend with a quick yank on the arm in a weak position.
 
We're not friends anymore but not because of the shoulder. She didn't know it would happen and maybe it shouldn't have happened, but she always felt bad about it. I can still hear the tearing sound like it was yesterday.
 
firefreak said:
We're not friends anymore but not because of the shoulder. She didn't know it would happen and maybe it shouldn't have happened, but she always felt bad about it. I can still hear the tearing sound like it was yesterday.
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OMG ... that just makes me cringe with pain.

So is your shoulder worse now because of that incident? Geez ... and here I am whining because my bicep tendon isn't healing fast enough ... I'm such a wuss.
 
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