Here I am, on the road again

Slumming much? I had you pegged for crafting elaborate treat meals.
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Heheheh. Would it help to tell you that last week my treat meal included crostini with locally made 7 pepper goat cheese and homemade marmelade?

Sometimes, though, you just gotta give in to the hot dogs. Oh, but I used homemade green tomato relish on them - does that give me any points? :)

I totally understand about money stress. My sympathies. Being self employed, I am always having to juggle $$. I work as a contractor during the week and between shooting gigs and either way, it's tough.

Hang in there!

Edited: Oh and for me the only thing that helps with salt bloat is water - and lots of it. Today I'm down 4lbs from yesterday morning - all because I drank a gallon (literally) of water yesterday. And, of course, avoided more salt.
 
KaraCooks said:
Heheheh. Would it help to tell you that last week my treat meal included crostini with locally made 7 pepper goat cheese and homemade marmelade?

Sometimes, though, you just gotta give in to the hot dogs. Oh, but I used homemade green tomato relish on them - does that give me any points? :)
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Not too many, but yes. And now I have to google crostini, grumble grumble woman, forcing me to expand my horizons. BTW, those veal sliders? To die for, and I have been using the extra sauce as a tasty veggie dip.

KaraCooks said:
I totally understand about money stress. My sympathies. Being self employed, I am always having to juggle $$. I work as a contractor during the week and between shooting gigs and either way, it's tough.

Hang in there!
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I will and always do, it just gets to me sometimes. I made rent but I had to borrow 35 for gas and groceries over my off days, but my bills are paid and I will continue.

KaraCooks said:
Edited: Oh and for me the only thing that helps with salt bloat is water - and lots of it. Today I'm down 4lbs from yesterday morning - all because I drank a gallon (literally) of water yesterday. And, of course, avoided more salt.
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Sigh, I thought you might say that. Bloat is my enemy the last two weeks. Well, bloat and the pudge from the black lagoon hanging on my belly. And my crazy nonstop pizza cravings. And stupid people.
 
Tuesday August 4th, 2009

Ramblings

Weighed between 198 and 199 this morning, which makes me smile. If I can weigh in at under 200 through to Friday morn I will consider it official.

Food

Breakfast- sausage biscuit at Hardee's (damn my oversleeping soul)
Snack- serving baby carrots and serving of whey in milk
Lunch- 3 oz. grilled chicken breast and carrots
Snack- 3 strawberries and an awesome peach from the Farmer's Market cause my mommy loves me and stopped by to surprise me at work!!!
Treat- 2 slices of bacon cheesebread at work, wish I could say it was the smallest slices, but I'd be lying
P/PWR- pint of chocolate milk, 1/2 before weights and 1/2 after
Dinner- bowl of chicken chili (and yes, 1.5 cups, so at least 2 or 2.5 servings of veg)
Treat- OMG, Ima Pig, 4 cocounut shrimp and 4 nutrigrain blueberry waffles with Olivio and (I swear) a little syrup

And even knowing I overate it still doesn't completely hit me until I sit down today to type it up. Oh well, today will be better.

Also, a little low on veggies again, looks like 4 or 4.5 servings, so 1 or 2 low, but still low.

Exercise

Had to lift late, like close to 9 or so, but at least I got it in. 4 full sets, no major problems doing 4x10 @135 on bench. Bis still slowly advancing. My only sticking point really seems to be shoulders as they stay sore off of 3-4 sets of 10 with the 30s, and due to fatigue I find it almost impossible to push beyond an 11th rep in a set or two. Also, tris are advancing very slowly, but still coming along. Went from 20s to 30s on my 2nd set of wrist curls and stayed with it without dropping too many reps. Think that's it.

No it isn't. My legs are decidedly vocal about the last two jogs. Something about being unhappily happy. And it has spread from mostly calves and a little glute to calves, glutes, and hammies nicely.
 
Wed and Thurs August 5th and 6th 2009

Off days, so not a lot to report. I did eat clean with the exception of 2 waffles one day and 2 pop tarts the other. Also, was lazy and semi-fasted, stuffing most of my calories into a 5 or 6 hour window.

Friday August 7th 2009

Ramblings about food and exercise

Overslept enough to not be able to do anything before work- to include eating or packing food. So once I made my 1st tip I hit Krogers for the 1st meal, and then I made a delivery near my apartment and stocked up for everything else.

Breakfast- Fage Total greek yogurt with honey, and a Clif Builder's bar
Snack- small green apple-sliced with 4 T. peanut butter
Lunch- piece of trout (4-6 oz, 4 I think) and a serving of baby carrots
Snack- 1 cup of seedless black grapes
Dinner/PWR- 2 glasses of chocolate milk and a big-ass bowl of WW spaghetti baked with 2% cheddar on top. Ground beef added to the sauce for extra protein and fats.

Got off work early enough to get a great run in. Even though my last sprints were 6 days ago my hammies are still sore and today nearly killed em.

5 min walking warmup
10 min LIIT (more working time than recovering by 2 or 3 minutes)
?? 3 sprints at 20 seconds and then 2:40-3:00 walking recovery
LIIT jog home and a 3 minute walking cooldown
10 minutes on the bike to try and loosen the hammies

1:05:00 total

The hammies worry me. I was thinking about adding squats soon, but if I do I think I need to tone back from sprints to SS/LIIT for a while til I beef them up. They are so sore tonight it's not funny, and I did not perform anywhere near as well on the sprints tonight. The muscles just wore out too quick, hurt too much, and it seemed like my glycogen was down (with two servings of grapes 1-2 hours before no less).

Need to look around. Oh yeah, I was 199 this morning, and I ate late last night so I probly burned some of that back off throughout the day.
 
199 today. Feeling lazy. I haven't been up that long and I haven't fed my face yet. The bed beckons me back to it, but I need to work out. And I have 3 hours to do that, clean up, eat, and get my tubby butt to work.

Sprints suck. Really, they are of the devil. I thought my quads were going to explode yesterday. And now I'm scared to try to add squats in today. Bah.
 
Rahrahrah!!

198 this morning.

Yesterday was clean eating all the way, and a change-up in the weights.

Bench @145 - 5, 5 @155 - 5, 5, 5
Squat @bar - 5 @65 - 5 @85 - 5, 5, 5
Deadlift @105 - 5, 5, 5 @115 - 5, 5

The squats kinda scared me, if you couldn't tell. I would like to go heavier, but at 85 my knees were getting dangerously close to the fronts of my toes and I want to keep my form correct. I may start doing bodyweight squats as a warmup or something.

The bench was great! I think with the lower rep range I could even go another 10 pounds......maybe. The deads seemed pretty okay. I think I even have the form down okay on them.

Today was lunch with mom after church with the family. I slept in so I didn't eat beforehand.

lunch- 1/2 order of boom boom shrimp (fried with a spicy cream sauce), caesar salad (2 servings veggies, big effin sucker), 1 slice of bread w/ herbed olive oil, mixed steamed veggies as a side (3 veg)

PWR- large (2 cups?) glass of (1% acid.) milk with chocolate whey and dark chocolate syrup (1 T.)

work- carrots (4 veg) and......damn.....I swear something else, and I know I did not cheat. Oh yeah!! 4 strawberries and a clif builder bar for a protein shot.

dinner-the last of the shrimp I started the day with

Ran today too. Running behind on time, so I only did 35 minutes and I did not worry about work to recovery ratio. Still a nice run and a decent day all in all.

ed note: meh, I posted this so late it's officially Aug 10, but when I was saying today and yesterday I meant 8th and 9th.
 
Monday August 10th 2009

198 this morning.
Now working two splits, one short evening, and two late shifts a week.

Weights

Squats@85-5, @bodyweight-5, @85-5, 5, 5, 5 somewhere around the 3rd or 4th weighted set I started using a chair to help correct/maintain form as my lower back was feeling a little strained

Deadlifts@115-5, 5, 5, 5, 5 These are rough, more in terms of overall fatigue and cardio exertion than in terms of muscular fatigue

Bench press@165-5, 5, 5, 5, 5 165 will be the limit for a bit, as my left elbow complained a little during the 3rd-5th set. Need to let the tissues there catch up methinks.

Food

4 oz grilled chicken with spicy fruit glaze. 1/2 c. grapes
forgot to snag my PWR between shower and work, so I hit KFC
Grilled box (wing/leg I think), mac n cheese (for some fat/carbs), and
a biscuit. 1/2 sweet tea.
14 oz. 1% acid. milk with whey, 1/2 c. grapes
1/2 WW pita with (Skippy natural) peanut butter and organic strawberry jam,
sweet tea

Not my best day, but I am not very hungry, I slept in, and it was a long shift.
I did make it by the store on the way home though, so I think I have veggies for tomorrow.
 
Tuesday August 11th 2009

198 this morning, overslept as usual, hating a split after a late shift like this but oh well.

Food

Glass of milk with whey and 1/2 c. grapes
2-3 oz of juice mixed into my water bottle for the day's run
Two nutrigrain waffles with Olivio and a serving of syrup post-run
Pizza at work*
Angus burger and a small handful of nuts, square of dark chocolate with cherry and chili, chocolate milk

*I knew I would give into temptation sooner or later, and when I came back from a run to find a pepperoni we bad-ordered cause we "forgot to cheese it" I just smiled and called it an omen. 3 smaller than average slices. I still suspect it was my manager being sneaky to get me to indulge, but it was nice and fun either way. Life will roll on, even if I stymie my loss this week.

Exercise

45 minutes of cardio. 5 min walking warmup, 37 minutes liit (still walk/jog), and a 3 minute walking cooldown

Average HR was 144 or 145, decent little trek, and my hammies are happy again. Still no sprints for at least 2 months I think.

Closing ramblings

Going to have to chill near home the next two days due to funds, which sucks sorta. Been forever since I got out to do anything, but I have groceries at least.

Grilling with the parents tomorrow night, and I have some wild-caught salmon, chicken, lamb, and pork chops to handle myself. Also got some fresh ears of corn to grill and some spring mix+spinach and then I found an italian dressing with no HFCS.

Think I'll treat the lamb like my recent veal sliders and have at it. The chicken gets whatever glaze or marinade I have prep for that I want to try next. And I think I am going to go out on a limb and make a spicy blueberry glaze for the chops. Then I think Kara had a salmon idea posted up somewhere, so lucky me!!

Hope anyone reading this is having a wonderful day and god bless ya!!
 
Tuesday August the 12th and Wed. the 13th

Welp, off the last two, so no exercise to report.

Ate off and on. Yesterday I only really ate twice. Once was a prepackaged thing of chickpea curry. About 1-1/4 cups of it. Then dinner at my parents where I had a large salad with a tiny bit of caesar dressing, at least a cup of mixed grill veggies (zuch and squash with a smattering of shrooms), an oz or two of seared tuna, and a roughly 4 oz. portion of grilled grouper. Also had a slice of sourdough with goat's butter and some heavy fat sauces (lemon dill caper sauce for the tuna with a lemon butter for the grouper) on the side. Something about only living once and not being able to feed myself quite so well.

Oh yeah, I snacked on a bowl of rice krispies last night. They were free, which tends to be my undoing sometimes since I'm usually too jazzed about a freebie to look at the label. WTF HFCS is doing in my rice cereal is beyond me, but oh well.

Today was sorta awful as well. I did about 80% of an order of general tso's chicken with an eggroll. But for dinner I managed to get to the grill and smear a roman orgy across it.

Relax, I just mean I cooked a mufuggin lot of food. A pound of lamb sliders, a pound of salmon, 1.4 pounds of spicy blueberry glazed center cut pork chops, 3 ears of corn, and 2 summer squash. I didn't eat all of that though, so calm down a little.

I only put away half a chop (like .35 a pound), an ear of corn with olivio and one squash with a tall glass of chocolate milk.

I did wake up at 199 today though, so I am not holding out much hope for the A.M. weighing tomorrow. Neither am I too alarmed as I know it will melt right back off in a day or three. But I gotta get the carbs back under control, as I know I have cheated with em a good bit the last 3 days or so.
 
Sloppy with lack of sleep and under the influence =D

Friday August 14th 2009

Rantings

Feeling much better in regards to finances. For the first time in a month I can breathe easy. Woke up to a paycheck in the bank so I payed all my non-rent bills, put gas in the car, and then Daddy needed his medicine so medicine he got. ;)

Work was freaking crazy (up yours lady who decided to wait until I was behind her to back out her parking slot and who nearly hit me, not my car either, but nearly plowed into the driver's door and hit ME) but I made over 80 bucks for the whole day so I added more gas to the tank and blew 40 bucks at Publix. woohoo groceries.

And I told the jackass at work to stop calling me boy. Funny thing is, I didn't raise my voice or make threats or even act mad, but everyone thought I wanted to fight. Fucking retarded.

"Mike, don't call me boy again."
"What?"
"My name is not boy, and neither is my nickname. So please, and I'm only going to say that word this one fucking time, don't call me boy again"

And then someone else had to chime in, "Man Mike, you about to get your ass kicked"

*sigh* Ladies and gents, I have spent a large amount of my life trying to find that happy middle ground called assertive. You know, not doormat but not belligerent and full of rage? Yet even during rare moments of crystal clarity like this when I am sure I pulled it off, people still act like I am hostile because I am having a "confrontational" moment. Humanity is like 60% retarded I swear.

Food

Breakfast- low carb breakfast bowl at Hardee's*
Lunch-4 oz. spicy blueberry pork chop, 1 cup spring mix, 1 cup spinach, Ken's italian dressing
Snack-3 pieces General Tso's chicken, large glass of milk with scoop of whey
Dinner-4 oz. spicy apricot chicken, 1 cup spring mix, 1 cup spinach, Ken's italian dressing, chocolate milk (1-1/2 cups or so)
Snack- 2 cin. raisin english muffins with olivio, blueberry jam on one (1.5 T), small glass of milk

* One day I will get up and make breakfast I swear. One day, just not this one

Mufuggin Weight Day Bitches!!

bench @ 95- 12 reps; @ 115- 10 reps
pullups- 5, 5
bench @ 145- 5; @ 165- 5, 5, 5
pullups- 3
bench @ 165- 5, 4
bodyweight squat- 5; @ 95- 5, 5, 5, 5, 5
deads @ 125- 5, 5, 5, 5, 5

Added at least a little warm up and some extra volume. May take one of the two remaining days for resistance this week and vary it up since this routine is new.

Oh yeah, 165 on the chest is fanfreakingtastic. I am feeling it nicely in my forearms and shoulders after, but it is also the 1st amount of weight I have put up so far that really makes my chest feel a little worked and slightly sore.
 
Wow. Great workouts!

I know what you mean about the assertive thing. For women there's a really fine line between assertive and bitch .. and sometimes that's more in the eye of the beholder. My boss at my contract gig doesn't quite get the difference, I don't think, and it makes having a discussion about roles and responsibilities difficult. (To say the least.)
 
Yer doin' a great job!

Well done on busting out of the 200's. Must feel great.

Your exercise is awesome. Your bench press is like 50% higher than mine - I'm such a weakling.
But if you are benching 165, how come you are only squatting 95?

Oh,and if you're wondering why you were seen as hostile when you were just standing up for yourself, I'd say that when you adding the profanity, you crossed the line over into belligerent.
Just my opinion. I have a lot of experience with interpersonal conflict, and you probably would have had a better reception (although possibly less impact) had you kept the language clean.

That, and humanity is like 80% retarded.
 
Cord the Seeker said:
Your exercise is awesome. Your bench press is like 50% higher than mine - I'm such a weakling.
But if you are benching 165, how come you are only squatting 95?
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I used to bench a lot but not so much the squat. Also, I have been working the bench for nearly 3 months or so this go-round, and the squats were added in last week. I want to keep my form good and raise the weight slowly from here.

Cord the Seeker said:
Oh,and if you're wondering why you were seen as hostile when you were just standing up for yourself, I'd say that when you adding the profanity, you crossed the line over into belligerent.
Just my opinion. I have a lot of experience with interpersonal conflict, and you probably would have had a better reception (although possibly less impact) had you kept the language clean.
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Fair enough. I just wanted to punctuate how serious the matter was without threats or yelling. Like I said, I gave been and am still working on the finer points.
 
KaraCooks said:
Wow. Great workouts!
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Thank'ee ma'am. Now if I could just get as serious in the kitchen I could quit dragging along and get to serious bidness.

KaraCooks said:
I know what you mean about the assertive thing. For women there's a really fine line between assertive and bitch .. and sometimes that's more in the eye of the beholder. My boss at my contract gig doesn't quite get the difference, I don't think, and it makes having a discussion about roles and responsibilities difficult. (To say the least.)
Click to expand...

Tell me about it. I don't think it's a gender issue totally though, just different labels when they perceive you as over the line.
 
Saturday August 15th, 2009

Food

Breakfast was most of an omelete (1 cup spinach, wilted with olive oil and garlic, 1 whole egg, 2 egg whites, an oz or so 2% cheddar, and maybe 2 T. parmesan. And apparently I suck at spinach omeletes.

PWR was a chocolate milk

Lunch was out with my mom. No bread, no dessert yet (got one for later tonight ;) ), and only one sweet tea. Had a 6 oz. steak, medium, with caesar salad (2 cups greens roughly and the dressing on the side, so I used maybe 1/2 an oz or so.) and steamed broccoli (1 cup easy)

Dinner was a 1/3rd pound angus burger on WW bun with baby swiss and mustard plus a 2 c. salad (spinach/spring mix) with a light dose of dressing.

Late night meal was a PB&J on 100% whole grain wheat with a chocolate milk and 1/2 a slice of key lime pie.


Exercise

Got a slightly short jog in today. Maybe 37 or 38 minutes. Jog intervals are coming along nicely, 2-3 minutes at a stretch is feasible for all or most of the session and I am feeling much better about it in general. Right knee sore about the 2/3rd mark, small pace reduction after a long (120 second) rest walk seemed to resolve.
 
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Sunday August 16th, 2009

Food

breakfast- 4 oz grilled salmon, 2 cups of salad (still spring mix/spinach)
PWR- Clif builder's bar, banana
lunch- 4 oz pork chop, 2 cups salad
dinner- lasagna, chocolate milk, rest of the slice of key lime pie from yesterday

Workout

Bench press 1st today
2 x 5 @ bar, 3 @ 65, 105, 155
5 x 5 @ 165

Squats
2 x 5 @ bar, 3 @ 55, 65, 75
5 x 5 @ 95

Inverted rows: 8, 6, 5
Push-ups: 15, 13, 10
Reverse crunch: 11, 9

FWIW I am working off of Liftstrong's 5 x 5 routine for now, and I think I like
it.

Daily ramblings

I. AM. TIRED.
Oh yeah, 197 this morning!!
 
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Monday August 18th, 2009

196 or 197 today
Ate okay for all but a meal and then I pigged it out good.

Salmon (4 oz) and a salad
Whey in milk and a nanner
4 oz pork chop and a salad
Ate 2.5 slices of pizza and the cheese and toppings off another 1.5 slices, 1/2 a sweet tea (10 oz or less) and a small apple crumble desert

Got a run in but due to stupidity, bad luck, and bad weather it was a lot like my penis - not as satisfactory as it could have been, not as long as desired, and not hard all the way through. 31 minutes.

Tuesday August 19th, 2009

197 this morning, odd huh? Weighed in midday at 200 though, so there's the expected bloat.

Low carb breakfast bowl and an OJ for breakfast
Salad and pork chop for lunch
2 scoops of whey and dark chocolate syrup in large glass of milk
Dinner is TBD - salad and probly 1/2 a WW pita with 5 or 6 oz lamb sliders

Busted out another solid - IMO - weights session today.
edit: also bought two 2.5 lb plates and made cords to hang 'em from my bar as they are non-oly.

Squats
2 x 5 @ bar, 3 each @ 65, 75, 95, 5 x 5 @ 100

Press (note: that's plain press, a.k.a. overhead press, not a bench)
2 x 5 @ bar, 3 each @ 55, 75, 85, @95 - 5, 4, 5, 5, 4

Deadlift
1 x 5 @ 130

Curl-ups
5, 5, 4

Prone Bridge
12 seconds x 3

Feeling good and froggy, ready for the next two days as I am off and will be getting some work done on the car (poor baby needs belts and an oil change like I need to lose another 20), hope everyone else is well.
 
Those reverse crunches are killer, aren't they? I did some today and I can still feel it!

I love reading your journal, Mgr. You always make me laugh! :)
 
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