How is your journey going?
Build Me - An Ongoing Journey
- Thread starter mcFreid
- Start date
Wednesday 9/9/09
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Diet:
6:30am:
1cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1 Pear
12:35pm:
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]
1.5 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:
Damn I was fast today. It was incredible. I worked myself on this HIIT. I say that with intensity. With incredible intensity, I worked myself. May every session be like today.
That was the day.
This concludes Entry #273.
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Diet:
6:30am:
1cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1 Pear
12:35pm:
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]
1.5 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:
Damn I was fast today. It was incredible. I worked myself on this HIIT. I say that with intensity. With incredible intensity, I worked myself. May every session be like today.
That was the day.
This concludes Entry #273.
Pretty good; I think I'm finally beginning to get my old strength and cardio fitness back after that one week off from being sick. It feels good.
Thursday 9/10/09
-------------------------------------------------------------------------
Diet:
6:30am:
1cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1 Pear
12:25pm:
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 @ 9.2mph
~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 up:
3x20 (1min rest)
That was the workout.
The Day:
My run today was surprisingly easy. It could have been the fact that I was on a different treadmill, albeit the same model. Or, maybe, just maybe, I’m getting back to my old self. I hope for the latter.
That was the day.
This concludes Entry #274.
-------------------------------------------------------------------------
Diet:
6:30am:
1cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1 Pear
12:25pm:
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 @ 9.2mph
~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 up:
3x20 (1min rest)
That was the workout.
The Day:
My run today was surprisingly easy. It could have been the fact that I was on a different treadmill, albeit the same model. Or, maybe, just maybe, I’m getting back to my old self. I hope for the latter.
That was the day.
This concludes Entry #274.
Friday 9/11/09
-------------------------------------------------------------------------
Diet:
6:30pm:
1cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
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
6:10pm:
1 small plate Eggplant Salad
1 plate Chicken Breast, Rice, Vegetables
That was my diet.
The Workout:
ELLIPTICAL:
5min @ ~75rpm
3x5,5,8x145 BB Squat
1min rest
3x5,5,8x160 BB Deadlift
1min rest
3x5,5,6x115 BB Bench Press
1min rest
3x5x30 DB Shoulder Press
30sec rest
3x5,5,4 Pull-Ups
1min rest
3x7 Dips (triceps version, straight)
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 am without a doubt stronger. Next week I will be incrementing the weights. I can’t wait.
That was the day.
This concludes Entry #275.
-------------------------------------------------------------------------
Diet:
6:30pm:
1cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
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
6:10pm:
1 small plate Eggplant Salad
1 plate Chicken Breast, Rice, Vegetables
That was my diet.
The Workout:
ELLIPTICAL:
5min @ ~75rpm
3x5,5,8x145 BB Squat
1min rest
3x5,5,8x160 BB Deadlift
1min rest
3x5,5,6x115 BB Bench Press
1min rest
3x5x30 DB Shoulder Press
30sec rest
3x5,5,4 Pull-Ups
1min rest
3x7 Dips (triceps version, straight)
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 am without a doubt stronger. Next week I will be incrementing the weights. I can’t wait.
That was the day.
This concludes Entry #275.
Good! I think it is a lot about the desire to continue and you are really doing well keeping yourself moving forward!
Kudos! :action8:
Saturday 9/12/09
-------------------------------------------------------------------------
Diet:
6:30am:
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:
4 Goat Loin Chops [Canola Oil]
0.5cup Quinoa with Peppers, Onions, Carrots, Celery (Olive Oil)
That was my diet.
The Workout:
--
That was the workout.
The Day:
Not much to say about today except that goat loan is the toughest piece of meat I’ve ever eaten (I don’t recommend pan searing as the cooking method).
That was the day.
This concludes Entry #276.
-------------------------------------------------------------------------
Diet:
6:30am:
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:
4 Goat Loin Chops [Canola Oil]
0.5cup Quinoa with Peppers, Onions, Carrots, Celery (Olive Oil)
That was my diet.
The Workout:
--
That was the workout.
The Day:
Not much to say about today except that goat loan is the toughest piece of meat I’ve ever eaten (I don’t recommend pan searing as the cooking method).
That was the day.
This concludes Entry #276.
Sunday 9/13/09
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Measurements:
Body Weight: 140.0lb Change: -2.40lb
Lean Mass: 130.34lb Change: -1.67lb
Percent Fat: 6.90% Change: -0.40%
Body Fat: 9.66lb Change: -0.74lb
Progress Pictures:
Thoughts and Opinions:
Well this is definitely reason to be concerned. It appears I am dropping weight at a rate way faster than normal. I will have to wait another week on this just to be sure, but if the data proves to be correct I will be making changes towards a higher caloric intake to compensate (maybe its all the extra “up and about”-ness from college life).
This concludes Entry #277 Sunday Morning Edition.
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Measurements:
Body Weight: 140.0lb Change: -2.40lb
Lean Mass: 130.34lb Change: -1.67lb
Percent Fat: 6.90% Change: -0.40%
Body Fat: 9.66lb Change: -0.74lb
Progress Pictures:
Thoughts and Opinions:
Well this is definitely reason to be concerned. It appears I am dropping weight at a rate way faster than normal. I will have to wait another week on this just to be sure, but if the data proves to be correct I will be making changes towards a higher caloric intake to compensate (maybe its all the extra “up and about”-ness from college life).
This concludes Entry #277 Sunday Morning Edition.
Sunday 9/13/09
-------------------------------------------------------------------------
Diet:
6:50am:
1cup Rolled Oats
0.90cup Egg Beaters with 1% Cottage Cheese, Peppers, Onions [Canola Oil]
1 Pear
12:30pm:
3 Small Whole Wheat Pita Pockets
1 small, 1 small-medium, 1 medium Chicken Breast
Asparagus [Canola Oil]
6:20pm:
0.5cup Quinoa with Onions, Peppers, Celery, Carrots, Asparagus [Olive Oil]
1.5 Chicken Breast [Canola Oil]
That was my diet.
The Workout:
PUSHUPS:
1x40 [failure]
SIT-UPS with feet up:
1x45 [failure]
That was the workout.
The Day:
I had a fairly big lunch today, but it was probably offset by my activity level being quite high. I spent most of the day sailing. It was great.
At night I immediately saw improvements in my abilities, further proving my point that it seems my prior strength has at last returned. I look forward to this upcoming week as a chance to show my worth.
That was the day.
This concludes Entry #277.
-------------------------------------------------------------------------
Diet:
6:50am:
1cup Rolled Oats
0.90cup Egg Beaters with 1% Cottage Cheese, Peppers, Onions [Canola Oil]
1 Pear
12:30pm:
3 Small Whole Wheat Pita Pockets
1 small, 1 small-medium, 1 medium Chicken Breast
Asparagus [Canola Oil]
6:20pm:
0.5cup Quinoa with Onions, Peppers, Celery, Carrots, Asparagus [Olive Oil]
1.5 Chicken Breast [Canola Oil]
That was my diet.
The Workout:
PUSHUPS:
1x40 [failure]
SIT-UPS with feet up:
1x45 [failure]
That was the workout.
The Day:
I had a fairly big lunch today, but it was probably offset by my activity level being quite high. I spent most of the day sailing. It was great.
At night I immediately saw improvements in my abilities, further proving my point that it seems my prior strength has at last returned. I look forward to this upcoming week as a chance to show my worth.
That was the day.
This concludes Entry #277.
Monday 9/14/09
-------------------------------------------------------------------------
Diet:
6:25am:
1cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1 Pear
12:20pm:
2 Whole Wheat Pita Bread Pockets with 1 Chicken Breast, Lettuce (Mustard)
1 Whole Wheat Pita Bread Pocket with 1% Fat Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
1 Apple
6:15pm:
0.5cup Quinoa with Asparagus, 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 @ ~65rpm
5min @ ~70rpm
5min @ ~75rpm
4min @ ~80rpm
1min @ ~85-90rpm
TREADMILL:
10min @ 4.0mph, 8%incline
PUSHUPS:
3x20 (1min rest)
SIT-UPS with feet elevated:
3x20 (1min rest)
That was the workout.
The Day:
My run was yet again fairly easy today, maybe a little too easy. My gut tells me that it’s the treadmill. I have a feeling that for whatever oddity its motor’s idea of 8.6mph isn’t truth. One of these days I’ll be forced onto a different model and find out. If this keeps up though I will be increasing the belt speed (don’t want to lose intensity in my workouts after all). I know I say that as if it is a regret, but know that it is not. It’s just that I am getting this feeling that I would be deceiving myself in believing that I am actually improving by the degree the machine seems to imply I am.
That was the day.
This concludes Entry #278.
-------------------------------------------------------------------------
Diet:
6:25am:
1cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1 Pear
12:20pm:
2 Whole Wheat Pita Bread Pockets with 1 Chicken Breast, Lettuce (Mustard)
1 Whole Wheat Pita Bread Pocket with 1% Fat Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
1 Apple
6:15pm:
0.5cup Quinoa with Asparagus, 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 @ ~65rpm
5min @ ~70rpm
5min @ ~75rpm
4min @ ~80rpm
1min @ ~85-90rpm
TREADMILL:
10min @ 4.0mph, 8%incline
PUSHUPS:
3x20 (1min rest)
SIT-UPS with feet elevated:
3x20 (1min rest)
That was the workout.
The Day:
My run was yet again fairly easy today, maybe a little too easy. My gut tells me that it’s the treadmill. I have a feeling that for whatever oddity its motor’s idea of 8.6mph isn’t truth. One of these days I’ll be forced onto a different model and find out. If this keeps up though I will be increasing the belt speed (don’t want to lose intensity in my workouts after all). I know I say that as if it is a regret, but know that it is not. It’s just that I am getting this feeling that I would be deceiving myself in believing that I am actually improving by the degree the machine seems to imply I am.
That was the day.
This concludes Entry #278.
Tuesday 9/15/09
-------------------------------------------------------------------------
Diet:
6:25am:
1cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1 Pear
1:40pm:
2 Whole Wheat Pita Bread Pockets with 1 Chicken Breast, Lettuce (Mustard)
1 Whole Wheat Pita Bread Pocket with 1% Fat Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
1 Apple
6:15pm:
0.5cup Quinoa with Asparagus, 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
3x5x115,120,120 BB Bench Press
1min rest
3x10x20 DB Shoulder Press
30sec rest
3x10x25 DB Bent-Over Rows
30sec rest
3x7 Dips (triceps version, straight)
1min rest
3x5 Chin-Ups
1min rest
3x8 Pushups
30sec rest
3x30sec Knee Raises
30sec rest
That was the workout.
The Day:
I had a great workout today. I was completely determined to prove myself. And it showed. I lifted par performance for the first time in awhile on many of my lifts while also successfully increasing the major movements on their track back to previous standards. I can’t wait to get there!
Later on in the day I did notice the small tingling of malaise that further developed as the hours went by. I chugged down an Emergen-C and gave the signs of sickness all my mental power to halt it. I will annihilate it before it has a chance to muster.
That was the day.
This concludes Entry #279.
-------------------------------------------------------------------------
Diet:
6:25am:
1cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1 Pear
1:40pm:
2 Whole Wheat Pita Bread Pockets with 1 Chicken Breast, Lettuce (Mustard)
1 Whole Wheat Pita Bread Pocket with 1% Fat Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
1 Apple
6:15pm:
0.5cup Quinoa with Asparagus, 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
3x5x115,120,120 BB Bench Press
1min rest
3x10x20 DB Shoulder Press
30sec rest
3x10x25 DB Bent-Over Rows
30sec rest
3x7 Dips (triceps version, straight)
1min rest
3x5 Chin-Ups
1min rest
3x8 Pushups
30sec rest
3x30sec Knee Raises
30sec rest
That was the workout.
The Day:
I had a great workout today. I was completely determined to prove myself. And it showed. I lifted par performance for the first time in awhile on many of my lifts while also successfully increasing the major movements on their track back to previous standards. I can’t wait to get there!
Later on in the day I did notice the small tingling of malaise that further developed as the hours went by. I chugged down an Emergen-C and gave the signs of sickness all my mental power to halt it. I will annihilate it before it has a chance to muster.
That was the day.
This concludes Entry #279.
Wednesday 9/16/09
-------------------------------------------------------------------------
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
6:20pm:
0.5cup Quinoa with Onions, Peppers, Celery, Carrots [Olive Oil]
1.5 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:
My run wasn’t as fast as last Wednesday. At least as in so much that I didn’t perceive it as so. It could have been the sickness that is still trying to fight its way in. And yet, I feel like I gave it a good effort today despite the extra hardships. I am confident in my ability to keep on pushing regardless of any external forces. Tomorrow I believe will show similar results in mental power.
That was the day.
This concludes Entry #280.
-------------------------------------------------------------------------
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
6:20pm:
0.5cup Quinoa with Onions, Peppers, Celery, Carrots [Olive Oil]
1.5 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:
My run wasn’t as fast as last Wednesday. At least as in so much that I didn’t perceive it as so. It could have been the sickness that is still trying to fight its way in. And yet, I feel like I gave it a good effort today despite the extra hardships. I am confident in my ability to keep on pushing regardless of any external forces. Tomorrow I believe will show similar results in mental power.
That was the day.
This concludes Entry #280.
Thursday 9/17/09
-------------------------------------------------------------------------
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
6:10pm:
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
4.0+min @ 9.2mph
0.10 miles (until 2.0 mile) @ 11.4+mph
-> 2.0 mile in 13:32
ELLIPTICAL [full motion]
5min @ 65-70rpm
5min @ 70-75rpm
5min @ 75+rpm
4min @ 80rpm
1min @ 85-90rpm
TREADMILL:
10min @ 4.0mph, 8+%incline
PUSHUPS:
3x20 (1min rest)
SIT-UPS with feet up:
3x20 (1min rest)
That was the workout.
The Day:
Three weeks into college and disease has already hit me. Thank god it just seems to be the normal cold. I am of course still fighting it with all my might, but I can’t be obvlios to the fact that it is affecting my workout. But, I won’t let it stop me. I brutally prevailed through my two mile run today, hitting 10 seconds shorter than normal, but I don’t care. I was just so happy to complete it. I just kept saying “one more minute, just keep going for one more minute”. And those minutes added up. I finished the run exhausted, gasping, struggling to pull air through one open nostril. I finished in glorious glory.
That was the day.
This concludes Entry #281.
-------------------------------------------------------------------------
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
6:10pm:
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
4.0+min @ 9.2mph
0.10 miles (until 2.0 mile) @ 11.4+mph
-> 2.0 mile in 13:32
ELLIPTICAL [full motion]
5min @ 65-70rpm
5min @ 70-75rpm
5min @ 75+rpm
4min @ 80rpm
1min @ 85-90rpm
TREADMILL:
10min @ 4.0mph, 8+%incline
PUSHUPS:
3x20 (1min rest)
SIT-UPS with feet up:
3x20 (1min rest)
That was the workout.
The Day:
Three weeks into college and disease has already hit me. Thank god it just seems to be the normal cold. I am of course still fighting it with all my might, but I can’t be obvlios to the fact that it is affecting my workout. But, I won’t let it stop me. I brutally prevailed through my two mile run today, hitting 10 seconds shorter than normal, but I don’t care. I was just so happy to complete it. I just kept saying “one more minute, just keep going for one more minute”. And those minutes added up. I finished the run exhausted, gasping, struggling to pull air through one open nostril. I finished in glorious glory.
That was the day.
This concludes Entry #281.
Friday 9/18/09
-------------------------------------------------------------------------
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
7:00pm:
1.5 plates Rice and Chicken Curry [Butter, Oil, Heavy Cream]
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 Pull-Ups
1min rest
3x7 Dips
1min rest
3x5,5,4 Chin-Ups
1min rest
3x8 Pushups
30sec rest
3x30sec Bicycle Crunches
30sec rest
That was the workout.
The Day:
I can’t say I had an amazing workout, but with the fact that I did have my ongoing sickness to contend with I will venture as much in that I did succeed in completing the task. I mean of course I also lifted heavy, up to last Tuesday’s weights, and in some ways even succeeded that. But, my mind wasn’t quite there and so I don’t feel like I can walk away without thinking it could have been better. However, like I said, I have a cold and though I use no such thing as an excuse its existence cannot be denied. Luckily though as the day has progressed maybe it can.
Oh and at night I attended the culinary club for a cooking demonstration and dinner, thereby explaining the slightly unhealthy meal option (though I felt like I ate within bound regardless – maybe a tad over).
That was the day.
This concludes Entry #282.
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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
7:00pm:
1.5 plates Rice and Chicken Curry [Butter, Oil, Heavy Cream]
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 Pull-Ups
1min rest
3x7 Dips
1min rest
3x5,5,4 Chin-Ups
1min rest
3x8 Pushups
30sec rest
3x30sec Bicycle Crunches
30sec rest
That was the workout.
The Day:
I can’t say I had an amazing workout, but with the fact that I did have my ongoing sickness to contend with I will venture as much in that I did succeed in completing the task. I mean of course I also lifted heavy, up to last Tuesday’s weights, and in some ways even succeeded that. But, my mind wasn’t quite there and so I don’t feel like I can walk away without thinking it could have been better. However, like I said, I have a cold and though I use no such thing as an excuse its existence cannot be denied. Luckily though as the day has progressed maybe it can.
Oh and at night I attended the culinary club for a cooking demonstration and dinner, thereby explaining the slightly unhealthy meal option (though I felt like I ate within bound regardless – maybe a tad over).
That was the day.
This concludes Entry #282.
Saturday 9/19/09
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Diet:
6:30am:
1cup Rolled Oats
0.75cup Egg Beaters with 1% Fat Cottage Cheese, 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
9:30pm:
1 small bowl Clear Broth Soup with Vegetables
a little Fruit
a little Olives
a little Chalah
a little extremely light Wine
2 plates Chicken Breast, a little Pasta (Tomato Sauce), a little Potato Kugel, a little Garbanzo Beans, a little Vegetable and Lettuce Salad [Vinaigrettes]
That was my diet.
The Workout:
--
That was the workout.
The Day:
I had a late and particularly large dinner at the local Chabad House for Rosh Hashanah. I probably ate too much, but the rest of my meals for the day have been a little under calorie in proportions. Over all, I estimate that the difference shouldn’t affect much of anything. Though I do worry that for the short term it may throw off the scale reading in tomorrow’s weigh in.
That was the day.
This concludes Entry #283.
-------------------------------------------------------------------------
Diet:
6:30am:
1cup Rolled Oats
0.75cup Egg Beaters with 1% Fat Cottage Cheese, 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
9:30pm:
1 small bowl Clear Broth Soup with Vegetables
a little Fruit
a little Olives
a little Chalah
a little extremely light Wine
2 plates Chicken Breast, a little Pasta (Tomato Sauce), a little Potato Kugel, a little Garbanzo Beans, a little Vegetable and Lettuce Salad [Vinaigrettes]
That was my diet.
The Workout:
--
That was the workout.
The Day:
I had a late and particularly large dinner at the local Chabad House for Rosh Hashanah. I probably ate too much, but the rest of my meals for the day have been a little under calorie in proportions. Over all, I estimate that the difference shouldn’t affect much of anything. Though I do worry that for the short term it may throw off the scale reading in tomorrow’s weigh in.
That was the day.
This concludes Entry #283.
Sunday 9/20/09
-------------------------------------------------------------------------
Measurements:
Body Weight: 142.60lb Change: +2.60lb
Lean Mass: 132.48lb Change: +2.14lb
Percent Fat: 7.10% Change: +0.20%
Body Fat: 10.12lb Change: +0.46lb
Progress Pictures:
--
Thoughts and Opinions:
Today was simply a confirmation that last week was a fluke. It must have been some dramatic fluctuation in water weight, else something along those lines. What I do infer from today’s data is that I seem to be eating at around maintenance as my weight has not changed significantly over the course of my first three weeks at RPI. I will continue to eat at this level and see if it brings any body recomposition results. If not, I will decide on my next course to take to reach my six-pack goals, but that will wait until it becomes necessary.
This concludes Entry #284 Sunday Morning Edition.
-------------------------------------------------------------------------
Measurements:
Body Weight: 142.60lb Change: +2.60lb
Lean Mass: 132.48lb Change: +2.14lb
Percent Fat: 7.10% Change: +0.20%
Body Fat: 10.12lb Change: +0.46lb
Progress Pictures:
--
Thoughts and Opinions:
Today was simply a confirmation that last week was a fluke. It must have been some dramatic fluctuation in water weight, else something along those lines. What I do infer from today’s data is that I seem to be eating at around maintenance as my weight has not changed significantly over the course of my first three weeks at RPI. I will continue to eat at this level and see if it brings any body recomposition results. If not, I will decide on my next course to take to reach my six-pack goals, but that will wait until it becomes necessary.
This concludes Entry #284 Sunday Morning Edition.
Sunday 9/20/09
-------------------------------------------------------------------------
Diet:
6:40am:
1cup Rolled Oats
0.75cup Egg Beaters with 1% Fat Cottage Cheese, 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
6:20pm:
0.5cup Quinoa with Onions, Peppers, Celery, Carrots [Olive Oil]
1.5 Chicken Breast [Canola Oil]
That was my diet.
The Workout:
PUSHUPS:
1x42 [failure]
SIT-UPS with feet up:
1x47 [failure]
That was the workout.
The Day:
I had a very productive class work day. It felt good as I was beginning to feel the onset of procrastination. But, I checked myself before it got hold.
In a similar feat of what I feel to be mental strength I conquered my sickness today. Most of the symptoms have now completely dissipated. I now look forward to tomorrow’s run.
Oh and I upped both my pushups and sit-ups. Yeah, it was a good Sunday.
Shana Tova!
That was the day.
This concludes Entry #284.
-------------------------------------------------------------------------
Diet:
6:40am:
1cup Rolled Oats
0.75cup Egg Beaters with 1% Fat Cottage Cheese, 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
6:20pm:
0.5cup Quinoa with Onions, Peppers, Celery, Carrots [Olive Oil]
1.5 Chicken Breast [Canola Oil]
That was my diet.
The Workout:
PUSHUPS:
1x42 [failure]
SIT-UPS with feet up:
1x47 [failure]
That was the workout.
The Day:
I had a very productive class work day. It felt good as I was beginning to feel the onset of procrastination. But, I checked myself before it got hold.
In a similar feat of what I feel to be mental strength I conquered my sickness today. Most of the symptoms have now completely dissipated. I now look forward to tomorrow’s run.
Oh and I upped both my pushups and sit-ups. Yeah, it was a good Sunday.
Shana Tova!
That was the day.
This concludes Entry #284.
Wednesday 9/23/09
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Diet:
6:35am:
1cup Rolled Oats
0.75cup Egg Beaters with 1% Fat Cottage Cheese, 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
6:00pm:
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
4.0+min @ 9.2mph
0.10 miles (until 2.0 mile) @ 11.4+mph
-> 2.0 mile in 13:32
ELLIPTICAL [full motion]
5min @ 65-70rpm
5min @ 70-75rpm
5min @ 75-80rpm
4min @ 80+rpm
1min @ 85-90rpm
TREADMILL:
10min @ 4.0mph, 8+%incline
PUSHUPS:
3x20 (1min rest)
SIT-UPS with feet up:
3x20 (1min rest)
That was the workout.
The Day:
And so sickness strikes again. Similar in many regards to my illness exactly 4 weeks ago to the day of Monday I was the fever hit me with a sudden fierceness that put me out of the gym for a day. Yes, just a day. I was determined to overcome it this time. Monday morning I was still able to hit my routine, and today (though with a slight changeup) I was able to get in Thursday’s version of a cardio workout. I am extremely proud of this achievement as I have to be honest in that I was doubtful I was going to make it today. But, made it I did and I have a wide grin over my face just typing this for what that means to my mental prowess.
That was the day.
This concludes Entry #286.
-------------------------------------------------------------------------
Diet:
6:35am:
1cup Rolled Oats
0.75cup Egg Beaters with 1% Fat Cottage Cheese, 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
6:00pm:
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
4.0+min @ 9.2mph
0.10 miles (until 2.0 mile) @ 11.4+mph
-> 2.0 mile in 13:32
ELLIPTICAL [full motion]
5min @ 65-70rpm
5min @ 70-75rpm
5min @ 75-80rpm
4min @ 80+rpm
1min @ 85-90rpm
TREADMILL:
10min @ 4.0mph, 8+%incline
PUSHUPS:
3x20 (1min rest)
SIT-UPS with feet up:
3x20 (1min rest)
That was the workout.
The Day:
And so sickness strikes again. Similar in many regards to my illness exactly 4 weeks ago to the day of Monday I was the fever hit me with a sudden fierceness that put me out of the gym for a day. Yes, just a day. I was determined to overcome it this time. Monday morning I was still able to hit my routine, and today (though with a slight changeup) I was able to get in Thursday’s version of a cardio workout. I am extremely proud of this achievement as I have to be honest in that I was doubtful I was going to make it today. But, made it I did and I have a wide grin over my face just typing this for what that means to my mental prowess.
That was the day.
This concludes Entry #286.
Thursday 9/24/09
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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 Onions, Peppers, Celery, Carrots [Olive Oil]
1.5 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:
My run today was hardly ideal. I would liken its cause to two factors: the first being that it was a mere 12 hours of rest compared to the standard 24. I ended up working out at around 8 at night instead of the morning yesterday (due to my sickness) thereby causing the discrepancy in time between cardio sessions. The second reason is due to illness. I admittedly am still recovering and am finding myself with less energy than normal. Furthermore this bloated feeling seems to be quickly following every meal that I ate. I have little doubt that what occurred to my suddenly on Monday is most likely some form of the stomach flu. I hope it passes by tomorrow, if not the Monday of next week.
That was the day.
This concludes Entry #287.
-------------------------------------------------------------------------
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 Onions, Peppers, Celery, Carrots [Olive Oil]
1.5 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:
My run today was hardly ideal. I would liken its cause to two factors: the first being that it was a mere 12 hours of rest compared to the standard 24. I ended up working out at around 8 at night instead of the morning yesterday (due to my sickness) thereby causing the discrepancy in time between cardio sessions. The second reason is due to illness. I admittedly am still recovering and am finding myself with less energy than normal. Furthermore this bloated feeling seems to be quickly following every meal that I ate. I have little doubt that what occurred to my suddenly on Monday is most likely some form of the stomach flu. I hope it passes by tomorrow, if not the Monday of next week.
That was the day.
This concludes Entry #287.