Build Me - An Ongoing Journey

Wednesday 6/17/09
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Diet:
5:30am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~4oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
11:50am:
                1 medium Apple
                Lettuce, Peppers, Cucumber
                1/2cup 1% Cottage Cheese
                1tsp Olive Oil
                ~8oz Chicken Breast
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
7:00pm:
                1 can Tunafish [in water] (Mustard, Light Mayo Dressing)
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
                a little Lettuce Salad (Ginger Soy Dressing)
                Vegetables
               
                That was my diet.
 
 
 
The Workout:
 
OUTSIDE [sloping incline/decline ground]
    5min Run
    10 Intervals of 30sec Sprint, 1min Jog
    10+min Run
 
PUSHUPS
    3x20 (1min rest)
SIT-UPS
    3x30 (1min rest)
 
 
That was the workout.
 
 
 
The Day:
 
I can’t tell if I’m getting faster or the run is just getting harder or if nothing is changing except my mind.  It’s tough when you don’t have any means to measure.  That’s how I feel about my performance outside today.  What I do know is this.  I sprinted as fast as I could on the sprints.  I jogged as fast as I could on the jogs.  And no matter what, no matter the result, I can’t ask for more than that.  So today is another great day (I also ended it with some pretty much dead on perfect pushups to top everything off).
 
 
That was the day.
 
 
 
 
This concludes Entry #195.

Thursday 6/18/09
-------------------------------------------------------------------------
Diet:
5:30am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~3oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
11:50am:
                1 medium Apple
                Lettuce, Peppers, Cucumber
                1/2cup 1% Cottage Cheese
                1tsp Olive Oil
                ~8oz Chicken Breast
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
7:00pm:
                Lettuce Salad with Grilled Chicken Breast, Vegetables, Guacomale (Light Citrus Vinaigrette)
                1/2 bowl Black Beans
               
                That was my diet.
 
 
 
The Workout:
 
TREADMILL
    5min @ 8.6mph
    4:00min @ 8.7mph
    2.0min @ 9.0mph
~1.5min @ 9.5mph
    0.10 miles @ 10mph
0.10 miles (until 2.0 mile) @ 11mph
    -> 2.0 mile in 13:30
TREADMILL:
    7min @ 4.0mph, 6%incline
ELLIPTICAL [full motion]
5min @ ~11-12cpm, 2resistance
5min @ ~12cpm, 4resistance
    5min @ ~12.5-13cpm, 6resistance
    4min @ ~13-14cpm, 8resistance
1min @ ~15cpm, 8resistance
TREADMILL:
    3min @ 4.0mph, 6%incline

PUSHUPS
    3x20 (1min rest)
SIT-UPS
    3x30 (1min rest)
 
 
That was the workout.
 
 
 
The Day:
 
I had a really nice workout today.  I was finally able to approach my near self on the elliptical.  I burned 253 calories (or so it says) in that 20 minutes, which is actually close to my record 255.  At the end of the day I finished everything up with another perfect set of pushups and sit-ups.  Plus I even was impressed with myself as I limited my dinner whilst eating out.  I opted for half a bowl of beans instead of the whole thing.  And it was the right choice.   And so passes another good 24 hours.
 
 
That was the day.
 
 
 
 
This concludes Entry #196.

Friday 6/19/09
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Diet:
5:30am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~3oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
11:50am:
                1 medium Apple
                Lettuce, Peppers, Cucumber
                ~1/2cup 1% Cottage Cheese
                1tsp Olive Oil
                ~8oz Chicken Breast
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
7:20pm:
                1 bowl Minestrone Soup [contained some Pasta]
                1/2 small plate Black Bean Salad
                1/2 small plate Greek Chickpea Salad [contained Olives and Rice]
                1 plate Lettuce Salad with Tuna Steak (a little Dijon Dressing)
                Vegetables
               
                That was my diet.
 
 
 
The Workout:
 
ELLIPTICAL:
5min @ ~165spm, 20resistance
3x5x125 BB Bench Press
1min rest
3x5x155 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x5x35 DB Shoulder Press
1min rest
1x5x20+ Assisted Pull-Ups
            1min rest
2x5x20 Assisted Pull-Ups
1min rest
3x6 Dips(chest version, leaning forward)
1min rest
3x5x20 Chin-Ups
1min rest
3x7 Knuckle Pushups
30sec rest
3x30secx Bicycle Crunches
       30sec rest
 
 
That was the workout.
 
 
 
The Day:
 
Well not every workout can be great.  Today was just one of those days.  I began to doubt myself in the gym.  Whilst squatting down, or bench pressing up, I was thinking “is this worth it”.  Obviously that’s not the right mindset to perform.  Nevertheless, I didn’t fail on anything, but at the same time I feel like I didn’t really give my muscles the workout they deserved simply because my mind wasn’t in the game.  Oh well, it’s like I said: not ever workout can be great.
 
 
That was the day.
 
 
 
 
This concludes Entry #197.

Saturday 6/20/09
-------------------------------------------------------------------------
Diet:
6:30am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~3oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
12:40pm:
                1 medium Apple
                Lettuce, Peppers, Cucumber
                ~1/2cup 1% Cottage Cheese
                1tsp Olive Oil
                ~8oz Chicken Breast
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
7:40pm:
                2 plates Turkey Breast, Lettuce Salad (Light Sweet Soy Dressing)
                 a little Brisket
                 a little Pesto Pasta Salad
                1 slice “Vermont Bread Co.” Whole Wheat
               
                That was my diet.
 
 
 
The Workout:
 
--
 
 
That was the workout.
 
 
 
The Day:
 
I was very impressed with myself at dinner.  Despite it being my Sister’s graduation party, meaning lots of food, I held my own.  I ate a normal sized portion (normal for me that is).  I finished the night knowing that this time I did not succumb to that creeping habit of dinner time overeating.  This restraint will be now become the new habit.
 
 
That was the day.
 
 
 
 
This concludes Entry #198.

Sunday 6/21/09
-------------------------------------------------------------------------
Measurements:
 
                Body Weight:     144.40lb               Change: -0.80lb
                Lean Mass:         134.15lb               Change: -1.61lb
                Percent Fat:       7.10%                    Change: +0.60%
                Body Fat:             10.25lb                  Change: +0.81lb
 
Progress Pictures:
               
               




 
Thoughts and Opinions:
 
                The small changes I made during the week have added up and the net result is quite positive.  I decreased my weight by a marginal amount, but I say that with enthusiasm.  The fact that it was just a marginal amount is a good thing.  It means I am losing at a steady pace, not too fast to lose muscle.  Apparently though I increased fat.  But, I don’t believe it.  I simply think that the severe decreases in percent fat reportings from last week and the week before were flukes.  I mean I’m sure I was decreasing my fat, but I don’t believe I was dropping nearly half a percent in one week.  I don’t kid myself to thinking that is even remotely possible.  And so, I am happy with the results shown today.
 
 
 
 
This concludes Entry #199 Sunday Morning Edition.

Sunday 6/21/09
-------------------------------------------------------------------------
Diet:
11:00am:
                Egg White Omelet with Ham, Mushrooms, Peppers
                3 small slices Melon and Pineapple
                1 bowl Cooked Rolled Oats
2:30pm:
                1 medium Apple
                Lettuce, Peppers, Cucumber
                ~1/2cup 1% Cottage Cheese
                1tsp Olive Oil
                ~8oz Chicken Breast
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
7:00pm:
                1+ Chicken Breast Half
                1/3- cup Quinoa
                a little Duck Breast
                Onions
                Olive Oil [for cooking]
               
                That was my diet.
 
 
 
The Workout:
 
PUSHUPS:
    1x37 [failure]
SIT-UPS:
    1x83 [failure]
 
 
That was the workout.
 
 
 
The Day:
 
It’s Father’s Day today and I ate with my family for a morning brunch.  I chose to not eat anything in the early morning so that I could still enjoy the late morning meal out.  It was hard after being so used to waking up and pretty much immediately eating.  But, I adjusted.  A quick shift of all my meals brought me back to my normal routine and it turned out to be just fine.
 
I had a really nice set of pushups today.  I looked at my recording immediately afterwards and was rewarded with the site of perfect form.  The only criticism I have against myself is I could have gone lower.  But still, the form was ideal.  Knowing that feels good.
s
 
That was the day.
 
 
 
 
This concludes Entry #199.

Monday 6/22/09
-------------------------------------------------------------------------
Diet:
5:30am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~4oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
11:50am:
                1 medium Apple
                Lettuce, Peppers, Cucumber
                1/2cup 1% Cottage Cheese
                1tsp Olive Oil
                ~8oz Chicken Breast
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
6:45pm:
                1 Chicken Breast Half
                Arugula Salad [Feta Cheese Dressing]
                a tiny bit of Lamb Burger
                Sweet Potato
               
                That was my diet.
 
 
 
The Workout:
 
TREADMILL
    5min @ 8.6mph
    4:00min @ 8.7mph
    2.0min @ 9.0mph
~1.5min @ 9.5mph
    0.10 miles @ 10mph
0.10 miles (until 2.0 mile) @ 11mph
    -> 2.0 mile in 13:30
ELLIPTICAL [full motion]
5min @ ~11-11.5cpm, 2resistance
5min @ ~12cpm, 4resistance
    5min @ ~12-13cpm, 6resistance
    4min @ ~13cpm, 8resistance
1min @ ~14-16cpm, 8resistance
TREADMILL:
    10min @ 4.0mph, 6%incline

PUSHUPS
    3x20 (1min rest)
SIT-UPS
    3x30 (1min rest)
 
 
That was the workout.
 
 
 
The Day:
 
I have very little time: it’s been a busy day.  I want to start off by saying happy 200^th anniversary.  Yes, this is my 200^th entry and I am damn proud of it.
 
On the 200^th day, this special day, my workout was average.  And that is it.
 
 
That was the day.
 
 
 
 
This concludes Entry #200.

Tuesday 6/23/09
-------------------------------------------------------------------------
Diet:
5:30am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~4oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
11:50am
                1 medium Apple
                Lettuce, Peppers, Cucumber
                1/2cup 1% Cottage Cheese
                1tsp Olive Oil
                ~8oz Chicken Breast
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
6:00pm:
                2 plates Quinoa with Flounder, Vegetables [Oil for Cooking]
               
                That was my diet.
 
 
 
The Workout:
 
ELLIPTICAL:
    5min @ ~160spm
3x5x150 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x5x125 BB Bench Press
1min rest
2x10x25 DB Shoulder Press
30sec rest
1x7x25 DB Shoulder Press [failure]
30sec rest
3x10x25 DB Bent-Over Rows
30sec rest
3x6 Dips (triceps version, straight)
1min rest
           3x5x20 Assisted Chin-Ups
1min rest
3x7 Knuckle Pushups
30sec rest
3x30sec Knee Raises
       30sec rest
 
 
 
That was the workout.
 
 
 
The Day:
 
Again I have very little time to speak so I will be succinct.  I found myself buckling my knees inwards slightly during my squats.  I’ll have to fix that.  I had really good form with my deadlift though.  That coupled with some surprising strength during my bench press made for a good workout.
 
 
That was the day.
 
 
 
 
This concludes Entry #201.

Wednesday 6/24/09
-------------------------------------------------------------------------
Diet:
5:30am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~4oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
12:00pm:
                1 medium Apple
                Lettuce, Peppers, Cucumber
                1/2cup 1% Cottage Cheese
                1tsp Olive Oil
                ~8oz Chicken Breast
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
6:30pm:
                1 cup Minestrone Soup [Potatoes removed]
                1 small plate Broccoli Rabe with Garlic and Olive Oil
                a little Spaghetti (Tomato Sauce)
                1 plate Chicken Marsala with Mushrooms
               
                That was my diet.
 
 
 
The Workout:
 
OUTSIDE [sloping incline/decline ground]
    5min Run
    10 Intervals of 30sec Sprint, 1min Jog
    1min Walk
9min Run
 
PUSHUPS
    3x20 (1min rest)
SIT-UPS
    3x30 (1min rest)
 
 
That was the workout.
 
 
 
The Day:
 
Wednesday’s are getting harder and harder for me.  I don’t know why.  I pushed myself anyway, and it felt good.
 
 
That was the day.
 
 
 
 
This concludes Entry #202.

Thursday 6/25/09
-------------------------------------------------------------------------
Diet:
5:30am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~3oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
11:50am:
                1 medium Apple
                Lettuce, Peppers, Cucumber
                1/2cup 1% Cottage Cheese
                1tsp Olive Oil
                ~8oz Chicken Breast
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
6:30pm:
                2 plates Sweet Potatoes, Trout, Zucchini, a little Kale
                Oil [for cooking]
               
                That was my diet.
 
 
 
The Workout:
 
TREADMILL
    5min @ 8.6mph
    4:00min @ 8.7mph
    2.0min @ 9.0mph
~1.5min @ 9.5mph
    0.10 miles @ 10mph
0.10 miles (until 2.0 mile) @ 11mph
    -> 2.0 mile in 13:30
ELLIPTICAL [full motion]
5min @ ~11.5-12cpm, 2resistance
5min @ ~12-13cpm, 4resistance
    5min @ ~12.5-13cpm, 6resistance
    4min @ ~13cpm, 8resistance
1min @ ~14.5-15cpm, 8resistance
TREADMILL:
    3min @ 4.0mph, 6%incline

PUSHUPS
    3x20 (1min rest)
SIT-UPS
    3x30 (1min rest)
 
 
That was the workout.
 
 
 
The Day:
 
Unlike Wednesday’s cardio sessions I am seeing some progress indoors at the local gym.  On the elliptical today I went up from last times 250 to 251 calories burned in the 20 minutes.  OK, so it’s just one calorie, but hey I’ll take it.  Progress is progress and as long as I’m moving forward I’m happy.  And so, I walked out happy.
 
 
That was the day.
 
 
 
 
This concludes Entry #203.

Friday 6/26/09
-------------------------------------------------------------------------
Diet:
5:30am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~3oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
11:50am:
                1 medium Apple
                Lettuce, Peppers, Cucumber
                ~1/2cup 1% Cottage Cheese
                1tsp Olive Oil
                ~8oz Chicken Breast
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
6:30pm:
                Chicken Breast
                Vegetables
                a little Pita
                Various Moroccan Dips
                a little Lamb
                Couscous and Rice
                a little Tea with Honey
                Moroccan Egg, Chicken, and Sugar Mixture
               
                That was my diet.
 
 
 
The Workout:
 
ELLIPTICAL:
5min @ ~155spm, 20resistance
 
3x5x125 BB Bench Press
1min rest
3x5x155 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x5x35 DB Shoulder Press
1min rest
1x5x20+ Assisted Pull-Ups
            1min rest
2x5x20 Assisted Pull-Ups
1min rest
3x6 Dips(chest version, leaning forward)
1min rest
3x5x20 Chin-Ups
1min rest
3x7 Knuckle Pushups
30sec rest
3x30secx Bicycle Crunches
       30sec rest
 
 
That was the workout.
 
 
 
The Day:
 
I ended the week with a nice workout.  I had my mind in the game today and throughout each movement I was focused.  I just constantly thought of why I’m here and why I’m doing this.  That drive kept me motivated and I felt that power through each push and pull of my muscles.  It was a great way to finish off the week.
 
In a not so similar fashion I also finished off the week with an awesome meal.  My mother and I went out to dinner to this amazing Moroccan eatery.  I did my best to estimate my intake at the moment, and did my best to put it in writing after the fact.  I may have overeaten slightly, but considering the occasion I think I did a good job.
 
 
That was the day.
 
 
 
 
This concludes Entry #204.

Saturday 6/27/09
-------------------------------------------------------------------------
Measurements:
 
                Body Weight:     144.40lb               Change: +0.00lb
                Lean Mass:         135.01lb               Change: +0.86lb
                Percent Fat:       6.50%                    Change: -0.60%
                Body Fat:             9.39lb                    Change: -0.86lb
 
Progress Pictures:
               
               




 
Thoughts and Opinions:
 
                I am not going to have my scale, my fat analyzer, my camera, with me tomorrow morning.  Hence I made the decision to create a special Saturday Morning Edition instead of the normal Sunday. 
 
                My weight didn’t drop much.  Most likely this is due to some overeating I did at a few dinners this week.  But, like for example yesterday, they were special occasions and well worth it.  I will though make sure that this mentality stays “special” and doesn’t begin to creep into the usual.  Next week I expect my weight to start dropping again.  It was nice though to see my percent fat take a dip, though I suspect it is most likely just fluctuations from day to day.
 
 
 
This concludes Entry #205 Saturday Morning Edition.

Saturday 6/27/09
-------------------------------------------------------------------------
Diet:
6:50am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~4oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
2:30pm:
                1 bowl Minestrone Soup with a small Bruschetta
                1 large bowl Lettuce Salad with Chicken Breast, Beans, Vegetables
7:15pm:
                1 bowl Lentil Soup
                1 plate Red Snapper [Tomato Sauce], Brown Rice, Vegetables
                Oil and/or Butter for cooking
               
                That was my diet.
 
 
 
The Workout:
 
OUTDOOR WALK:
    30min [varying incline]
 
 
That was the workout.
 
 
 
The Day:
 
Not much to report today.  In the morning I took a nice walk outside.  I was also in New York City today and did a fair amount of walking there as well.  For two of my meals I ate out.  And with both of them I made good healthy choices.
 
 
That was the day.
 
 
 
 
This concludes Entry #205.

Sunday 6/28/09
-------------------------------------------------------------------------
Diet:
9:15am:
                Egg White Omelet with Turkey, Goat Cheese, Vegetables
                a little Lettuce Salad (Balsamic Vinaigrette)
                1 slice 7 Grain Toast
                1 bowl Cooked Rolled Oats
1:00pm:
                a little Seaweed Salad
                3 small slices Tuna
2:15pm:
                Grilled Chicken Sandwich on Rye Bread with Vegetables
6:00pm:
                2 Grilled Chicken Breast Halves
                Vegetables (Olive Oil Dressing)
                Garbanzo Beans and Grains Salad (Olive Oil Dressing)
               
                That was my diet.
 
 
 
The Workout:
 
WALKING OUTDOORS:
    a few hours
PUSHUPS:
    1x39 [failure]
SIT-UPS:
    1x89 [failure]
 
 
That was the workout.
 
 
 
The Day:
 
I did a huge amount of walking today.  All over central park of NYC I was walking.  The west side to the east side, up and down, all over.  It was great.
 
At night I was a little wiped out from the walking and traveling back home, but I didn’t let this stop me from giving my all on my weekly maximum exam.  And it didn’t.  I excelled with my pushups and broke my previous record of 37 near dead on perfect ones.  Again, it was great.  Similarly I performed passed my boundaries of last week with my sit-ups, but I am unsure on my form.  Regardless though I pushed myself over that cliff.  And again, it was great.
 
 
That was the day.
 
 
 
 
This concludes Entry #206.

Monday 6/29/09
-------------------------------------------------------------------------
Diet:
5:30am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~4oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
11:50am:
                1 medium Apple
                Lettuce, Peppers, Cucumber
                1/2cup 1% Cottage Cheese
                1tsp Olive Oil
                ~8oz Chicken Breast
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
6:10pm:
                1.5 Chicken Breast Halves
                Rice and Lentils (Yogurt Dressing)
                Cauliflower
                Oil [for cooking]
               
                That was my diet.
 
 
 
The Workout:
 
TREADMILL
    5min @ 8.6mph
    4:00min @ 8.7mph
    2.0min @ 9.0mph
~1.5min @ 9.5mph
    0.10 miles @ 10mph
0.10 miles (until 2.0 mile) @ 11mph
    -> 2.0 mile in 13:29
ELLIPTICAL [full motion]
5min @ ~11.5-12cpm, 2resistance
5min @ ~12cpm, 4resistance
    5min @ ~12-13cpm, 6resistance
    4min @ ~13cpm, 8resistance
1min @ ~15cpm, 8resistance
TREADMILL:
    10min @ 4.0mph, 6%incline

PUSHUPS
    3x20 (1min rest)
SIT-UPS
    3x30 (1min rest)
 
 
That was the workout.
 
 
 
The Day:
 
Not much to report today.  I had a pretty standard workout.  I still find myself struggling with dinners.  I really got to get control of the situation.  I will.
 
 
That was the day.
 
 
 
 
This concludes Entry #207.

Tuesday 6/30/09
-------------------------------------------------------------------------
Diet:
5:30am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~4oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
11:50am:
                1 medium Apple
                Lettuce, Peppers, Cucumber
                1/2cup 1% Cottage Cheese
                1tsp Olive Oil
                ~8oz Chicken Breast
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
6:30pm:
                a little Lettuce Salad (Vinaigrette)
                a little Asparagus with Egg (Dressing)
                Scallop Ceviche (Vinaigrette)
                Stir-Fried Beef with Rice Noodles (Soy Butter Sauce)
               
                That was my diet.
 
 
 
The Workout:
 
ELLIPTICAL:
    5min @ ~160spm
3x5x150 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x5x125 BB Bench Press
1min rest
2x10x25 DB Shoulder Press
30sec rest
1x6x25 DB Shoulder Press [failure]
30sec rest
3x10x25 DB Bent-Over Rows
30sec rest
3x6 Dips (triceps version, straight)
1min rest
           3x5x20 Assisted Chin-Ups
1min rest
3x7 Knuckle Pushups
30sec rest
3x30sec Knee Raises
       30sec rest
 
 
That was the workout.
 
 
 
The Day:
 
I had an excellent set of deadlifts today at the gym.  I also felt stronger with my squats.  On the other hand my bench and shoulder presses felt weak.  In all I would say the mix of good and bad left me feeling with an average workout.
 
For dinner I had to do my best and eat healthy with the limited options this particular restaurant provided.  Despite the richness of some dishes, I didn’t eat a lot.  And so I am satisfied with my diet for this Tuesday.
 
 
That was the day.
 
 
 
 
This concludes Entry #208.

Wednesday 7/1/09
-------------------------------------------------------------------------
Diet:
5:30am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~4oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
11:50am:
                1 medium Apple
                Lettuce, Peppers, Cucumber
                1/2cup 1% Cottage Cheese
                1tsp Olive Oil
                ~8oz Chicken Breast
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
6:15pm:
                2 plates New York Strip Steak, Sweet Potato, Fava Beans
                Lettuce and Tomato Salad (Olive Oil Vinaigrette)
               
                That was my diet.
 
 
 
The Workout:
 
OUTSIDE [sloping incline/decline ground]
    5min Run
    10 Intervals of 30sec Sprint, 1min Jog
    1min Walk
9min Run
 
PUSHUPS
    3x20 (1min rest)
SIT-UPS
    3x30 (1min rest)
 
 
That was the workout.
 
 
 
The Day:
 
I had a fairly average workout today.  I have noticed an odd thing starting to creep up though.  It seems that I have this nagging feeling that I could have done more.  The problem is that feeling only exists around 30 minutes after the workout.  It’s as if while driving to my 8 hours at the office I suddenly have this oncoming rush of energy and feel like I could go at it all again.  Now I have long known of euphoria, but this is different.  I just wish it would occur BEFORE I actually begin to run.  Or at least during.
 
 
That was the day.
 
 
 
 
This concludes Entry #209.

Thursday 7/2/09
-------------------------------------------------------------------------
Diet:
5:30am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~3oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
11:50am:
                1 medium Apple
                Lettuce, Peppers, Cucumber
                1/2cup 1% Cottage Cheese
                1tsp Olive Oil
                ~8oz Chicken Breast
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
6:30pm:
                1 cup Chicken Soup
                1 cup Black Beans
                1 plate Red Snapper with Lettuce Salad, Rice (Dressing and Sauces)
               
                That was my diet.
 
 
 
The Workout:
 
TREADMILL
    5min @ 8.6mph
    4:00min @ 8.7mph
    2.0min @ 9.0mph
~1.5min @ 9.5mph
    0.10 miles @ 10mph
0.10 miles (until 2.0 mile) @ 11mph
    -> 2.0 mile in 13:329
ELLIPTICAL [full motion]
5min @ ~11.5-12cpm, 2resistance
5min @ ~12-13cpm, 4resistance
    5min @ ~12.5-13cpm, 6resistance
    4min @ ~13cpm, 8resistance
1min @ ~14.5-15cpm, 8resistance
TREADMILL:
    10min @ 4.0mph, 6%incline

PUSHUPS
    3x20 (1min rest)
SIT-UPS
    3x30 (1min rest)
 
 
That was the workout.
 
 
 
The Day:
 
I had an average session at the gym.  Not much to say there.  I do have to say though that my dinner tonight was perfect.  It tasted delicious and I walked away feeling like I had just the right proportions.  May every night be like this night.
 
 
That was the day.
 
 
 
 
This concludes Entry #210.

Friday 7/3/09
-------------------------------------------------------------------------
Diet:
6:45am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~3oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
1:30pm:
                1 plate Lettuce Salad with Tuna (Sweet Dressing)
                Grilled Tilapia Sandwich on Marble Rye with a little Salad (Sweet Dressing)
8:00pm:
                1 plate Chicken Skewers
                1 plate Fish in Tomato Broth
                1 bowl Spaghetti (Tomato Sauce)
               
                That was my diet.
 
 
 
The Workout:
 
ELLIPTICAL:
5min @ ~160spm, 20resistance
 
3x5x155 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x5x125 BB Bench Press
1min rest
3x5x35 DB Shoulder Press
1min rest
1x5x20+ Assisted Pull-Ups
            1min rest
2x5x20 Assisted Pull-Ups
1min rest
3x6 Dips(chest version, leaning forward)
1min rest
3x7 Knuckle Pushups
30sec rest
3x30secx Bicycle Crunches
       30sec rest
3x5x20 Chin-Ups
1min rest
 
That was the workout.
 
 
 
The Day:
 
I had an excellent workout today.  I had the day off from my job and so was able to sleep in some and actually go to my gym at a decent hour both in time and relative to my meal (that is not half an hour after breakfast).  It was great.  I was much stronger than I’ve been used to seeing myself in the early mornings at 6am.  Today boosted my confidence in every lift.  It was just what I needed.
 
 
That was the day.
 
 
 
 
This concludes Entry #211.

Saturday 7/4/09
-------------------------------------------------------------------------
Diet:
7:30pm:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~3oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
12:30pm:
                1 medium Apple
                Lettuce, Peppers, Cucumber
                1/2cup 1% Cottage Cheese
                1tsp Olive Oil
                ~8oz Chicken Breast
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
7:00pm:
                2 plates Lettuce Salad, Bean Salad, Tomato Salad, Onions, Chicken Breast (Various Vinaigrettes)
               
                That was my diet.
 
 
 
The Workout:
 
--
 
 
That was the workout.
 
 
 
The Day:
 
Happy July 4^th, Independence Day!  I showed self restraint today for the festivities food.  And along with my country I am proud of it.
 
 
That was the day.
 
 
 
 
This concludes Entry #212.

Saturday 7/4/09 + Sunday 7/5/09
-------------------------------------------------------------------------
Measurements:
 
                Body Weight:     144.60lb               Change: +0.20lb
                Lean Mass:         135.49lb               Change: +0.48lb
                Percent Fat:       6.30%                    Change: -0.20%
                Body Fat:             9.11lb                    Change: -0.28lb
 
Progress Pictures:
               
               




 
Thoughts and Opinions:
 
                It turns out that I never got around to submitting this on Saturday.  Initially I thought I would have to, but that didn’t turn out as planned either.  Anyway, today it is Sunday and I can now make my special entry into my journal.  The numbers and pictures you see above are Saturday’s numbers.  I was at first going to also take a count and photo Sunday, but decided against it finding it irrelevant to my progress.  Before this decision I did take my weight and body fat.  They were 144.40lb and 6.90% percent respectively.  The numbers are a consequence of daily fluctuations no doubt.
 
                Though my weight still seems to stay stagnant at around 144.5, my percent fat continues to drop down.  And what is that… The perfect combination!  I will keep my diet and fitness routine as is.  The numbers are showing a very well received trend and I do not want to fix what is not broken.
 
                Oh and my pictures I believe show a little extra bit of leanness.  I appreciate that.
 
 
This concludes Entry #212 Saturday + Sunday Morning Edition.

Sunday 7/5/09
-------------------------------------------------------------------------
Diet:
7:30am:
                1 medium Apple
                0.5cup Dry Steel-Cut Oats
                ~3oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
2:00pm:
                1 medium Apple
                Lettuce, Peppers, Cucumber
                1/2cup 1% Cottage Cheese
                1tsp Olive Oil
                ~8oz Chicken Breast
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
6:00pm:
                2 plates Chicken Breast, Mixed Grains and Bean Salad, Vegetables (Various Vinaigrettes)
               
                That was my diet.
 
 
 
The Workout:
 
PUSHUPS:
    1x40 [failure]
SIT-UPS:
    1x91 [failure]
 
That was the workout.
 
 
 
The Day:
 
My pushups continue to improve and it is awesome.  I know I am behind on the videos so you can’t see the progress I am making, but believe me it is real.  I pumped out 40 glorious ones before hitting perfect failure on number 41.  Next week I plan to go further.  As for my sit-ups…  I think the numbers, as they always do, speak for themselves.
 
 
 
 
That was the day.
 
 
 
 
This concludes Entry #213.

Monday 7/6/09
-------------------------------------------------------------------------
Diet:
5:30am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~4oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
11:50am:
                1 medium Apple
                Lettuce, Peppers, Cucumber
                1/2cup 1% Cottage Cheese
                1tsp Olive Oil
                ~8oz Chicken Breast
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
6:30pm:
                2 plates Chicken Breast with Vegetables, Quinoa (Light Sour Cream Sauce)
                1 bowl Beets with Light Sour Cream Based Soup
               
                That was my diet.
 
 
 
The Workout:
 
TREADMILL
    5min @ 8.6mph
    4:00min @ 8.7mph
    2.0min @ 9.0mph
~1.5min @ 9.5mph
    0.10 miles @ 10mph
0.10 miles (until 2.0 mile) @ 11mph
    -> 2.0 mile in 13:30
ELLIPTICAL [full motion]
5min @ ~11-12cpm, 2resistance
5min @ ~12cpm, 4resistance
    5min @ ~12-12.5cpm, 6resistance
    4min @ ~12.5-13cpm, 8resistance
1min @ ~14-16cpm, 8resistance
TREADMILL:
    10min @ 4.0mph, 6%incline

PUSHUPS
    3x20 (1min rest)
SIT-UPS
    3x30 (1min rest)
 
 
 
That was the workout.
 
 
 
The Day:
 
Despite having what felt like a good workout in the sense that I felt stronger, I wasn’t able to hit the same numbers on the elliptical.  Caloric counts can be fluky though, so I take this with a grain of salt anyway.  What I am especially proud of today was my mental restraint in not eating too much dinner.  I actually had a debate with myself, and this time the good side won.
 
 
That was the day.
 
 
 
 
This concludes Entry #214.

Just noticed you noted your bodyfat percent as 6% which seems a little low when put next to your recent pictures, I'm not sure how you're measuring it though? I would put you nearer 10% looking at your photos, but I might be wrong due to you being a slight build. But you're making some good gains anyway man, keep it up.

V,
    You're the Clipart Photoshop GOD!

 

Tuesday 7/7/09
-------------------------------------------------------------------------
Diet:
5:30am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~4oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
11:50am:
                1 medium Apple
                Lettuce, Peppers, Cucumber
                1/2cup 1% Cottage Cheese
                1tsp Olive Oil
                ~8oz Chicken Breast
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
6:15pm:
                2 plates Haddock with Basmati Rice, Vegetables
                Olive Oil [for cooking]
               
                That was my diet.
 
 
 
The Workout:
 
ELLIPTICAL:
    5min @ ~160spm
3x5x150 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x5x125 BB Bench Press
1min rest
2x10x25 DB Shoulder Press
30sec rest
1x7x25 DB Shoulder Press [failure]
30sec rest
3x10x25 DB Bent-Over Rows
30sec rest
3x6 Dips (triceps version, straight)
1min rest
           3x5x20 Assisted Chin-Ups
1min rest
3x7 Knuckle Pushups
30sec rest
3x30sec Knee Raises
       30sec rest
 
 
That was the workout.
 
 
 
The Day:
 
My lifting today was fairly average.  I didn’t have all the extra strength like last Friday, but I did have my will.  After looking back a week, I can now go to bed knowing that I improved on my shoulder press.  And that alone is worth a good night.
 
 
That was the day.
 
 
 
 
This concludes Entry #215.

_Virtuoso_


Just noticed you noted your bodyfat percent as 6% which seems a little low when put next to your recent pictures, I'm not sure how you're measuring it though? I would put you nearer 10% looking at your photos, but I might be wrong due to you being a slight build. But you're making some good gains anyway man, keep it up.

I also doubt the number.  I am measuring it using an Omron Handheld Fat Analyzer.  Now immediatly you may jump to the fact that many claim they are innacurate.  But, I have also been caliper tested by a professional and at the time I was found to be at 9.1%.  I tested this result against my fat analyzer that I am still using today, the number it produced was identical.  With that knowledge, I do still doubt the accuracy.

Wednesday 7/8/09
-------------------------------------------------------------------------
Diet:
5:30am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~4oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
11:50am:
                1 medium Apple
                Lettuce, Peppers, Cucumber
                1/2cup 1% Cottage Cheese
                1tsp Olive Oil
                ~8oz Chicken Breast
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
6:10pm:
                2.5 small Chicken Breast Halves
                1 bowl Garbanzo Bean Salad with Vegetables and Lettuce (Vinaigrette)
                1 bowl Zucchini and Tomatoes
                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
    3x30 (1min rest)
 
 
That was the workout.
 
 
 
The Day:
 
I had a good workout today.  I felt like I was working with extra energy in my muscles.  Not sure why, but that’s what it felt like.  Followed up by a clean diet throughout my day (though some slight possibility of an over abundant dinner) it was a decent Wednesday.
 
 
That was the day.
 
 
 
 
This concludes Entry #216.

Thursday 7/9/09
-------------------------------------------------------------------------
Diet:
5:30am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~3oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
11:50am:
                1 medium Apple
                Lettuce, Peppers, Cucumber
                1/2cup 1% Cottage Cheese
                1tsp Olive Oil
                ~8oz Chicken Breast
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
6:10pm:
                1.5 Chicken Breast Halves
                “Ezekiel” Sprouted Grain Spaghetti with Tomatoes, Garlic (Light Olive Oil Sauce)
                Fava Beans and Onions [Sautéed in Olive Oil]
               
               
                That was my diet.
 
 
 
The Workout:
 
TREADMILL
    5min @ 8.6mph
    4:00min @ 8.7mph
    2.0min @ 9.0mph
~1.5min @ 9.5mph
    0.10 miles @ 10mph
0.10 miles (until 2.0 mile) @ 11mph
    -> 2.0 mile in 13:30
ELLIPTICAL [full motion]
5min @ ~11-12cpm, 2resistance
5min @ ~11.5-12.5pm, 4resistance
    5min @ ~12.5-13cpm, 6resistance
    4min @ ~13-14cpm, 8resistance
1min @ ~14.5-15+cpm, 8resistance
TREADMILL:
    10min @ 4.0mph, 6%incline

PUSHUPS
    3x20 (1min rest)
SIT-UPS
    3x30 (1min rest)
 
 
 
That was the workout.
 
 
 
The Day:
 
I had a really good workout on the elliptical today.  I started off average, but steadily progressed to higher than normal intensities as the minutes passed by.  By the end I burned 352 calories, what I believe to be my personal best on this machine since starting my early morning routine.  Congrats to myself.
 
 
That was the day.
 
 
 
 
This concludes Entry #217.

Friday 7/18/09
-------------------------------------------------------------------------
Diet:
5:30am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~3oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
11:50am:
                1 medium Apple
                Lettuce, Peppers, Cucumber
                1/2cup 1% Cottage Cheese
                1tsp Olive Oil
                ~8oz Chicken Breast
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
6:45pm:
                ~0.65lb Chicken Breast
                1 small bowl Asparagus and Mushrooms (Marinate)
                1 bowl Garbanzo Bean Salad with Vegetables (Vinaigrette)
                That was my diet.
 
 
 
The Workout:
 
ELLIPTICAL:
5min @ ~160spm, 20resistance
 
3x5x155 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x5x125 BB Bench Press
1min rest
3x5x35 DB Shoulder Press
1min rest
3x5x20 Assisted Pull-Ups
1min rest
3x6 Dips(chest version, leaning forward)
1min rest
3x5x20 Assisted Chin-Ups
        1min rest
3x7 Knuckle Pushups
    30sec rest
3x30secx Bicycle Crunches
       30sec rest
3x5x20 Chin-Ups
1min rest
 
 
That was the workout.
 
 
 
The Day:
 
I had a nice workout today.  Similar to the last few lifting sessions I finally feel like I am getting stronger.  I know I’m cutting, but… Maybe it’s time for some progression?
 
 
That was the day.
 
 
 
 
This concludes Entry #218.

Saturday 7/11/09
-------------------------------------------------------------------------
Diet:
6:45pm:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~3oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
12:30pm:
                1 medium Apple
                Lettuce, Peppers, Cucumber
                1/2cup 1% Cottage Cheese
                1tsp Olive Oil
                ~8oz Chicken Breast
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
7:15pm:
                Chicken Breast
                1 bite Lamb
                Vegetables
                Various Grains and Rice
                Oil [in various dressings and sauces]
                Egg [cooked with Sugar]
                1 slice Pita Bread
               
                That was my diet.
 
 
 
The Workout:
 
--
 
 
That was the workout.
 
 
 
The Day:
 
I was around my pull-up bar for a lot of today and therefore was able to do a lot of pushups.  It felt good and I’m up to making 7 reps per set feel relatively easy most of the time.  I’ll probably increase that number soon enough.
 
For dinner I was able to enjoy an authentic 7 course Moroccan meal at a local restaurant.  I ate well for the options given to me and am overall without any regrets for the night.
 
 
That was the day.
 
 
 
 
This concludes Entry #219.