Build Me - An Ongoing Journey

Sunday 7/12/09
-------------------------------------------------------------------------
Measurements:
 
                Body Weight:     144.80lb               Change: +0.20lb
                Lean Mass:         135.10lb               Change: -0.39lb
                Percent Fat:       6.70%                    Change: +0.40%
                Body Fat:             9.70lb                    Change: +0.59lb
 
Progress Pictures:
               
               




 
Thoughts and Opinions:
 
                My weight and body fat seemed to go in the wrong direction this week.  But, I don’t quite believe it.  I didn’t change much for eating nor for exercise so my guess is that it is simply a daily fluctuation possibly due to the slightly above average dinner consumption last night.  Although, even if I’m not necessarily heading in the wrong direction what this does prove is that I am not heading in any direction.  In which case, change is needed.  I will cut my food quantity slightly for dinners yet again.  Hopefully that will have the desired affect.
 
 
 
 
This concludes Entry #220 Sunday Morning Edition.

Sunday 7/12/09
-------------------------------------------------------------------------
Diet:
6:45am:
                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
7:20pm:
                ~1.5 Chicken Breast Halves
                Sweet Potatoes
                Asparagus (Olive Oil)
                Salad (Dijon Vinaigrette)
               
                That was my diet.
 
 
 
The Workout:
 
PUSHUPS:
    1x36 [failure]
SIT-UPS
    1x75 [failure]
 
That was the workout.
 
 
 
The Day:
 
My pushup numbers did drop this week, but I feel like it was a success.  I got down into position with the proper mindset.  I wasn’t thinking about breaking my record.  I was thinking about my workout.  I didn’t care about my past week’s performance.  Instead, I was focused one on goal: to make every rep count.  And that I did.
 
But then my sit-ups performance made reconsider that position.  I performed significantly under par this Sunday.  Maybe I am a tad weaker?  Or it could just be an off day.  Or maybe I focused more on contracting my abs for this movement as well?  Who can know such details…  All I know is I gave it my all.  And to end on a happy note, I did an awesome number of 7 rep pull-up sets today.
 
 
That was the day.
 
 
 
 
This concludes Entry #220.

Monday 7/13/09
-------------------------------------------------------------------------
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
6:50pm:
                1 ear Corn
                2-3 slices Turkey Meatloaf (Oats)
                Lettuce and Tomato Salad (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 13:32
ELLIPTICAL [full motion]
5min @ ~11-12cpm, 2resistance
5min @ ~12cpm, 4resistance
    5min @ ~12-13cpm, 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 a hard run today.  I used, sadly not by personal choice, a treadmill with a slightly more difficult default incline (in fact my normal treadmill I readily believe has a slight decline).  It was intense, and great.  I did end up burning a little less calories than normal though on my elliptical workout afterwards.  But that’s OK.  I prefer the run.
 
 
That was the day.
 
 
 
 
This concludes Entry #221.

Tuesday 7/14/09
-------------------------------------------------------------------------
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 bowl Chicken Soup
                a little Mexican Rice
                1 small cup Black Beans
                1 large bowl Lettuce Salad with Shrimp, Tilapia, Scallops (Spicy Vinaigrette, a tiny tiny bit of Cheese)
8:00pm:
                1 Emergen-C Packet
               
                That was my diet.
 
 
 
The Workout:
 
ELLIPTICAL:
    5min @ ~155-160spm

3x5x125 BB Bench Press
1min rest
3x5x150 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x10x25 DB Shoulder Press
30sec rest
3x10x25 DB Bent-Over Rows
30sec rest
3x6 Dips (triceps version, straight)
1min rest
           3x5 Chin-Ups
1min rest
3x7 Knuckle Pushups
30sec rest
3x30sec Knee Raises
       30sec rest
 
That was the workout.
 
 
 
The Day:
 
I was able to do all 10 reps for all 3 sets on my shoulder press today.  It was glorious!  Later on in the workout I had to contend with someone using the anti-gravity machine for my chin-ups.  Instead of waiting I decided to take on doing 3 sets of 5 on just the raw bar.  And I did that do!  It was a great day at the gym.
 
I started feeling a tickle in my throat around midday and that means war.  At night, I took an Emergen-C packet. 
 
 
That was the day.
 
 
 
 
This concludes Entry #222.

Wednesday 7/15/09
-------------------------------------------------------------------------
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 plates Trout, Quinoa, Zucchini, Cauliflower [cooked with Olive Oil]
               
                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 was feeling motivated for my HIIT today.  I have no way of measuring, but I believe I did perform better because of it.
 
For the rest of the day I was sore.  It must have been my lifting yesterday (or maybe just slept in the wrong position).  I was worried it would affect my performance tonight with the pushups and sit-ups.  It possibly did, but not a lot.  I feel more confident from that that it shouldn’t affect tomorrow morning’s run too much either.
 
 
That was the day.
 
 
 
 
This concludes Entry #223.

Thursday 7/16/09
-------------------------------------------------------------------------
Diet:
5:30am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~3oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
12:30pm:
                1 plate Chicken with Rice, Vegetables, Cashews (Light Thai Brown Sauce)
6:20pm:
                0.54lb Cooked Chicken Breast
                Zucchini and Tomatoes
                1 bowl Mixed Grain & Bean Salad with Vegetables (Various Vinaigrettes)
               
                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 @ ~13-13.5cpm, 8resistance
1min @ ~14-15cpm, 8resistance
TREADMILL:
    10min @ 4.0mph, 6%incline

PUSHUPS
    3x20 (1min rest)
SIT-UPS
    3x30 (1min rest)
 
 
That was the workout.
 
 
 
The Day:
 
My Zune was not operating today at the gym.  I hate that device.  My last run it had three quarters of its battery left according to the little battery icon.  I turn it on right after stepping onto the treadmill, and it won’t even boot.  I ran without it.  It was a day at the gym without music, and I still performed well.
 
My run was average.  My elliptical session was subpar, for whatever reason I do not know.  At night I hit some nice pushups.  It is the sit-ups afterwards though that I have really begun to focus on.  With every upward movement I am making sure to contract and utilize my abs to their fullest.  By the end, the worms in my stomach are worth it.
 
I am worried about my dinner consumption.  I think I overate.
 
 
That was the day.
 
 
 
 
This concludes Entry #224.

Friday 7/17/09
-------------------------------------------------------------------------
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
                ~6oz Chicken Breast
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
6:40pm:
                2 plates Tuna, Sole, Lettuce and Tomato Salad with Corn (Vinaigrette) [Olive Oil for cooking]
               
                That was my diet.
 
 
 
The Workout:
 
ELLIPTICAL:
5min @ ~160+spm, 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
3x5 Chin-Ups
        1min rest
3x7 Knuckle Pushups
    30sec rest
3x30secx Bicycle Crunches
       30sec rest
 
 
That was the workout.
 
 
 
The Day:
 
I had a really good lifting session today.  I was focused on every lift.  Despite this I did find myself weak in the bench and shoulder presses.  I’m not sure why.  It wasn’t enough to deter me from completing each and every rep though.
 
 
That was the day.
 
 
 
 
This concludes Entry #225.

Saturday 7/18/09
-------------------------------------------------------------------------
Diet:
6:10am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~3oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
12:10pm:
                1 medium Apple
                Lettuce, Peppers, Cucumber
                1/2+cup 1% Cottage Cheese
                1tsp Olive Oil
                ~6oz Chicken Breast
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
6:30pm:
                1 plate Chicken Breast, Salad with Beans, Vegetables (Vinaigrette)
                2 plates London Broil Steak, Salad, a little Barbequed Beans, Vegetables (Vinaigrette)
               
                That was my diet.
 
 
 
The Workout:
 
--
 
 
That was the workout.
 
 
 
The Day:
 
I had a graduation part at night today.  I may have overeaten, but overall feel like I did a good job.  I think my other meals for the day were a little on the low side anyway.
 
 
That was the day.
 
 
 
 
This concludes Entry #226.

Sunday 7/19/09
-------------------------------------------------------------------------
Measurements:
 
                Body Weight:     144.40lb               Change: -0.40lb
                Lean Mass:         134.58lb               Change: -0.52lb
                Percent Fat:       6.80%                    Change: +0.10%
                Body Fat:             9.82lb                    Change: +1.20lb
 
Progress Pictures:
               
               




 
Thoughts and Opinions:
 
                It seems my body has, as for the last few weeks included, gone nowhere.  For the next 14 days I will be on my own, living and eating.  I will have complete control of what my meals are, including dinner.  I plan to take full advantage of this opportunity during my Summer months at home.  With it, I will make changes.  And with these changes, I will see results.
 
 
 
 
This concludes Entry #227 Sunday Morning Edition.

Sunday 7/19/09
-------------------------------------------------------------------------
Diet:
6:45am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                0.5cup 1% Fat Cottage Cheese
                1 cup Egg Beaters
                Peppers and Onions
12:15pm:
                1 medium Apple
                Lettuce, Peppers, Cucumber
                1/2cup 1% Cottage Cheese
                1tsp Olive Oil
                ~7oz Chicken Breast
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
6:45pm:
                1 cup Chicken, Rice, Vegetable Soup
                Red Snapper [2 pound whole fish shared]with Rice, Whole Black Beans, Vegetables
               
                That was my diet.
 
 
 
The Workout:
 
PUSHUPS:
    1x40 [failure]
SIT-UPS:
    1x91 [failure]
 
 
That was the workout.
 
 
 
The Day:
 
Yet again I seem to have overeaten at night.  I can’t help myself!  I have to change this attitude…
 
But, today was still a good day.  I pumped out a good number of pull-ups and hit a nice rep count on my some excellently performed pushups later on.  Quickly followed were some very impressive sit-ups where I easily made up for last week’s performance.  I then proceeded to smash my nose against the top of my dorm frame as I pumped out a 7^th rep on my last sporadic set of pull-ups for the night.
 
That was the day.
 
 
Oh and just on a quick side note, my YouTube videos are now synced towards near present day (I haven’t posted today’s maximum pushups yet).
 
 
This concludes Entry #227.

Monday 7/20/09
-------------------------------------------------------------------------
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
6:20pm:
                1 plate Chicken Breast with Zucchini and Tomatoes
                1 large bowl Mixed Grain and Vegetable Salad (Various Vinaigrettes)     
                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+cpm, 4resistance
    5min @ ~12.5-13cpm, 6resistance
    4min @ ~13+cpm, 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:
 
Despite a good workout I am disgusted with myself.  I grossly overate for dinner.  OK, maybe that’s an exaggeration… But, I definitely overeat.  Yes, it was healthy, yet now I feel like ****.  That’s it: no more.
 
On a slightly higher note, I had an amazing first set of pushups.  My form was so perfect, my execution so fine tuned, that I wore myself out just from those first 20.  By the last set it was like I was going for my maximum as I completed the final rep at near failure.
 
 
That was the day.
 
 
 
 
This concludes Entry #228.

Tuesday 7/21/09
-------------------------------------------------------------------------
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
6:25pm:
                0.5cup Dry Quinoa with Carrots, Celery, Onion, Pepper [Olive Oil]
                1.5 Chicken Breast Halves
               
                That was my diet.
 
 
 
The Workout:
 
ELLIPTICAL:
    5min @ ~160-165spm

3x5x125 BB Bench Press
1min rest
3x5x150 BB Squat
1min rest
3x5x170 BB Deadlift
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
           3x5 Chin-Ups
1min rest
3x7 Knuckle Pushups
30sec rest
3x30sec Knee Raises
       30sec rest
 
 
That was the workout.
 
 
 
The Day:
 
I failed fairly early today on my pushups.  But that doesn’t bother me.  I think these last few lifting sessions I have been sacrificing form and cadence for success.  Today I did no such thing.  And I feel good because of it.
 
On another note, I’m strongly considering upping the weight on some of my lifts.  I’ll see how I feel on Friday, but I believe my squats and deadlifts are due for promotion.
 
That was the day.
 
 
 
 
This concludes Entry #229.

Wednesday 7/22/09
-------------------------------------------------------------------------
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:
                0.5+lb Ground Turkey Breast
                3+oz “Ezekiel” Sprouted Grain Spaghetti
                Tomato Sauce with Vegetables (Olive Oil)
                1 bowl Lettuce Salad (Olive Oil)
               
                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 great workout today.  I was feeling motivated for it, and this time that actually corresponded to a similar feeling in strength.  I noticed by measure of relative distance that I was reaching areas during my run that I normally wouldn’t have reached in the same allotted time.  Hence, I was running faster.  And this time I’m sure of it.  I finished off the 30 minutes knowing that, and it felt good.
 
 
That was the day.
 
 
 
 
This concludes Entry #230.

Thursday 7/23/09
-------------------------------------------------------------------------
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
                ~6oz Chicken Breast
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
6:50am:
                0.5cup Dry Quinoa with Carrots, Celery, Onion, Garlic [Olive Oil]
                1.5 Chicken Breast Halves
               
                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+pm, 4resistance
    5min @ ~12.5-13cpm, 6resistance
    4min @ ~13+cpm, 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:
 
The elliptical was the highlight of my gym session.  I burned 253 calories in those 20 minutes today.  That’s the most I’ve ever burned since starting these early morning workouts.  It was glorious.
 
 
That was the day.
 
 
 
 
This concludes Entry #231.

I'm impressed with you dedication.  Both in diet and exercise.  Do you take time off? 

Friday 7/24/09
-------------------------------------------------------------------------
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
6:25pm:
                0.5-lb Ground Turkey Breast (Olive Oil)
                1 Egg White
                2 small slices “Vermont Bread Co.” Whole Wheat (Olive Oil)
                ~0.5lb Raw Sweet Potato (Olive Oil)
                Lettuce and Tomato Salad with a little 1% Fat Cottage Cheese (Olive Oil)               
                That was my diet.
 
 
 
The Workout:
 
ELLIPTICAL:
5min @ ~160-165spm, 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
3x5 Chin-Ups
        1min rest
3x7 Knuckle Pushups
    30sec rest
3x30secx Bicycle Crunches
       30sec rest
 
 
That was the workout.
 
 
 
The Day:
 
I mentioned last Tuesday that I was considering an increase in weights.  I am now thinking otherwise.  I am not quite ready yet.  Today as I pushed myself on the squats I noticed that another 5 pounds would probably break me.  I am still bringing myself on that edge of failure by the 5^th rep.
 
With that said I did have a great day at the gym today.  My mind was in the right spot and my focus was tuned into the moment.  I especially felt this towards the beginning of my lift session where I performed some awesome leg ripping squats.
 
 
That was the day.
 
 
 
 
This concludes Entry #232.

bryphil1


I'm impressed with you dedication.  Both in diet and exercise.  Do you take time off? 

Besides my enjoyable weekend breaks, I prefer not to take time off.  Last time I missed a day at the gym I think it was Thanksgiving when I got sick.  I have an incredible sense of guilt that comes in just by thinking about missing a day of exercise.

Thanks for the comments!
-Michael

Saturday 7/25/09
-------------------------------------------------------------------------
Measurements:
 
                Body Weight:     145.0lb                  Change: +0.60lb
                Lean Mass:         135.29lb               Change: +0.71lb
                Percent Fat:       6.70%                    Change: -0.01%
                Body Fat:             9.72lb                    Change: -0.12lb
 
Progress Pictures:
               
               




 
Thoughts and Opinions:
 
                Again my weight and body fat didn’t change much this week.  This is OK though since I have been able to eat under complete control for all 3 of my daily meals I now have a good feeling for what my caloric needs to maintain body composition.  In this coming week with some slight modifications I should be able to start heading down the right track again, that is towards a nice lean six pack.
 
 
 
This concludes Entry #233 Saturday Morning Edition.

Saturday 7/25/09
-------------------------------------------------------------------------
Diet:
6:15pm:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~4oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
12:30pm:
                1 plate Chicken Breast with Rice, Vegetables
                1 bowl Vegetable Lentil Soup
7:00pm:
                Various Raw Fish
                1 small slice Wagyu Beef
                1/2 plate Octopus (Olive Oil)
                1 small plate Seaweed Salad (Vinaigrette)
               
                That was my diet.
 
 
 
The Workout:
 
--
 
 
That was the workout.
 
 
 
The Day:
 
I may have splurged slightly with some fatty choices for dinner, but the fact that all the portion sizes were very small (it being sushi) probably made over it.  Overall it was a pretty average time.
 
 
That was the day.
 
 
 
 
This concludes Entry #233.

Sunday 7/26/09
-------------------------------------------------------------------------
Diet:
8:15am:
                1 bowl Oatmeal
                1 Egg White Omelet with Ham, Vegetables
                a little Turkey Cold Cuts
12:10pm:
                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:
                1.5 Chicken Breast Halves
                1 medium Yam
                1 Tomato with Mint (Olive Oil)
               
                That was my diet.
 
 
 
The Workout:
 
PUSHUPS:
    1x40 [failure]
SIT-UPS:
    1x91 [failure]
 
 
That was the workout.
 
 
 
The Day:
 
I could have done more pull-ups today, but didn’t take the opportunity.  I wasn’t in the right mindset I guess.  But that’s now fixed.  I remembered my reasons for being here, for continuing.
 
Despite having a hot muggy room at night (no AC), I was still able to perform to expectations and in that way beyond with my pushups and sit-ups.  Though my pushup form did suffer slightly as I hadn’t yet ridden myself of those negatives thoughts that plagued my pull-ups earlier in the day.  Fashionably late though I was able to set my mind set straight and finish up with a great session of sit-ups.
 
 
That was the day.
 
 
 
 
This concludes Entry #234.

Monday 7/27/09
-------------------------------------------------------------------------
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:
                ~0.66lb Grilled Chicken Breast
                1 bowl Mixed Beans and Grain Salad with Vegetables (Vinaigrettes)
                1 small bowl Zucchini and Tomatoes
               
                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 13:32
ELLIPTICAL [full motion]
5min @ ~11.5-12cpm, 2resistance
5min @ ~12cpm, 4resistance
    5min @ ~12-13cpm, 6resistance
    4min @ ~13+cpm, 8resistance
1min @ ~14-15cpm, 8resistance
TREADMILL:
    10min @ 4.0mph, 6%incline

PUSHUPS
    3x20 (1min rest)
SIT-UPS
    3x30 (1min rest)
 
 
That was the workout.
 
 
 
The Day:
 
I had a nice hard workout today.  I ran on a different modeled treadmill that may have been calibrates such that an 8.6mph speed is actually slightly faster than my normal treadmill I use at the gym.  It also could have been slight differences in default incline.  Whatever it was it made my run extra hard and well worth the effort.
 
At night I had some nice contractions with my sit-ups and some great form with my pushups.  I also did 10 pull-ups at once beforehand, a first.  I thank some motivation I got from reading the forums and various quotes from famous bodybuilders and such.  I feel good and ready to dominate tomorrow morning’s session.
 
 
That was the day.
 
 
 
 
This concludes Entry #235.

Tuesday 7/28/09
-------------------------------------------------------------------------
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
7:15pm:
                1.5 Chicken Breast Halves
                0.5-cup Quinoa with Vegetables (Olive Oil)
               
                That was my diet.
 
 
 
The Workout:
 
ELLIPTICAL:
    5min @ ~155-160spm
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
           3x5 Chin-Ups
1min rest
3x7 Knuckle Pushups
30sec rest
3x30sec Knee Raises
       30sec rest
 
 
That was the workout.
 
 
 
The Day:
 
That motivation I spoke of yesterday carried through today and its wake was very clearly evident in my squats.  I had some of the best squats today compared to anything of my past workouts that I can recall.  It was amazing.  The mind to muscle connection was perfect and my form was spot on.  Similar results came about during the rest of my lifting session. May every workout be like today’s.
 
 
That was the day.
 
 
 
 
This concludes Entry #236.

Wednesday 7/29/09
-------------------------------------------------------------------------
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:
                0.5+lb Ground Turkey Breast
                3+oz “Ezekiel” Sprouted Grain Spaghetti
                Tomato Sauce with Vegetables (Olive Oil)
               
                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:
 
It was fuggy, mucky, humid and hot outside today.  And I ran right through it.
 
 
That was the day.
 
 
 
 
This concludes Entry #237.

Thursday 7/30/09
-------------------------------------------------------------------------
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
                ~6oz Chicken Breast
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
6:50pm:
                0.5-cup Dry Quinoa with Carrots, Celery, Onion, Garlic , Mushrooms, Peppers[Olive Oil]
                1.5 Chicken Breast Halves
                a little Green 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
ELLIPTICAL [full motion]
5min @ ~11-12cpm, 2resistance
5min @ ~12+pm, 4resistance
    5min @ ~12.5-13cpm, 6resistance
    4min @ ~13+cpm, 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:
 
My run was average, but my elliptical performance was superb.  I tied my best from last week of hitting another 253 calories on it.  I walked out proud.
 
It was another hot night and without AC in my bedroom upstairs, it was a hot pushup and sit-up workout.  I could have chosen to hit the quick nightly routine downstairs where it was cool, but I didn’t.  I figure why not get the extra condition in the mucky warmth.  It’s worth it.
 
 
That was the day.
 
 
 
 
This concludes Entry #238.

Friday 7/31/09
-------------------------------------------------------------------------
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:
                1 small bowl Black Beans
                Lettuce Salad with 1 fillet Tuna Steak, Salsa, a little Guacamole (Vinaigrette)       
               
                That was my diet.
 
 
 
The Workout:
 
ELLIPTICAL:
5min @ ~155-160spm, 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
3x5 Chin-Ups
        1min rest
3x7 Knuckle Pushups
    30sec rest
3x30secx Bicycle Crunches
       30sec rest
 
 
That was the workout.
 
 
 
The Day:
 
Next week I will be increasing my weights.  That should give you a good idea of my workout this morning.
 
 
That was the day.
 
 
 
 
This concludes Entry #239.

Saturday 8/01/09
-------------------------------------------------------------------------
Diet:
6:45am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~4oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
12:25pm:
                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:
                0.5lb Ground Turkey Breast
                Tomato Sauce with Celery, Onion, Carrot, Mushroom
                ~3oz “Ezekiel” Sprouted Grain Spaghetti
               
                That was my diet.
 
 
 
The Workout:
 
--
 
That was the workout.
 
 
 
The Day:
 
Not much to report on today.  I did my pull-ups in reps of 10 instead of 8.  That felt good.
 
 
That was the day.
 
 
 
 
This concludes Entry #240.

Sunday 8/2/09
-------------------------------------------------------------------------
Measurements:
 
                Body Weight:     144.60lb               Change: -0.40lb
                Lean Mass:         135.64lb               Change: +0.35lb
                Percent Fat:       6.20%                    Change: -0.50%
                Body Fat:             8.97lb                    Change: -0.75lb
 
Progress Pictures:
               
               




 
Thoughts and Opinions:
 
                I liked my results for today.  I don’t know if they mean much, but I like them.  I just hope that the trend will continue; then I’ll know for sure that I am on the right track.  I’m not sure if the pictures show it, but I also do feel like the numbers are corresponding to a visual difference.  I looked leaner.  That feels good.
 
 
 
 
This concludes Entry #241 Sunday Morning Edition.

Sunday 8/2/09
-------------------------------------------------------------------------
Diet:
6:50am:
                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
                ~6oz Chicken Breast
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
6:00pm:
                1 bowl Mixed Beans and Grains with Lettuce Salad, Vegetables (Vinaigrette)
                ~0.5lb Cooked Chicken Breast
                1 small bowl Zucchini and Tomatoes
               
                That was my diet.
 
 
 
The Workout:
 
PUSHUPS:
    1x41 [failure]
SIT-UPS:
    1x88 [failure]
 
 
That was the workout.
 
 
 
The Day:
 
I hit a new record with my pushups.  I’m not sure on my form though.  I reviewed the video of myself afterward and noticed that I wasn’t going as far as I possibly should towards the ground on some reps.  In a week the video will be synched (all the videos up to today are now on YouTube).  You can see what I mean then.
 
Meanwhile I hit below last week, and the week before, with my sit-ups.  I’m not disappointed though.  When you’re executing this many reps each week is bound to be slightly different.  This week was just different in lenience towards the negative.  I can’t blame myself over that.  It happens, and I know that I did my best.
 
 
That was the day.
 
 
 
 
This concludes Entry #241.

Monday 8/3/09
-------------------------------------------------------------------------
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:
                ~12oz Chicken Breast
                ~0.5-cup Quinoa with Celery, Carrot, Onion [Olive Oil]
               
                That was my diet.
 
 
 
The Workout:
 
TREADMILL
    5min @ 8.6mph
    4:00min @ 8.7mph
    2.0min @ 9.1mph
~1.5min @ 9.6mph
    0.10 miles @ 10.1mph
0.10 miles (until 2.0 mile) @ 11.1+mph
    -> 2.0 mile in 13:27
ELLIPTICAL [full motion]
5min @ ~11-12cpm, 2resistance
5min @ ~12cpm, 4resistance
    5min @ ~12-13cpm, 6resistance
    4min @ ~13cpm, 8resistance
1min @ ~14-15cpm, 8resistance
TREADMILL:
    10min @ 4.0mph, 6%incline

PUSHUPS
    3x20 (1min rest)
SIT-UPS
    3x30 (1min rest)
 
 
That was the workout.
 
 
 
The Day:
 
I had a great run today.  As detailed above I decided to see if I could push myself past my norm.  And I did.  By incrementing my speed little by little I was able to shave off a total 3 seconds from my normal 13:30.  Excellent.
 
Afterwards my elliptical performance was also good.  Though the machine did say I burned a subpar 246 calories (I don’t trust it).  I felt like my speed was good and my effort was there even after the intense run.
 
At night I had some awesome sets of sit-ups as I focused completely on using my abs for the movement.  I can’t ask more from this Monday.
 
 
That was the day.
 
 
 
 
This concludes Entry #242.

Tuesday 8/4/09
-------------------------------------------------------------------------
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
7:45pm:
                a little Pita Bread (various Greek Dips)
                a little Grilled Calamari and Vegetables (Olive Oil)
                1 large plate Goat Stew with Wheat Berries and Vegetables
                a few bites Sardines
                a few bites Pork Cheeks
               
                That was my diet.
 
 
 
The Workout:
 
ELLIPTICAL:
    5min @ ~160spm
3x5x155 BB Squat
1min rest
3x5x175 BB Deadlift
1min rest
3x5x125 BB Bench Press
1min rest
2x10x25 DB Shoulder Press
30sec rest
1x8x25 DB Shoulder Press [failure]
30sec rest
           3x10x25 DB Bent-Over Rows
30sec rest
3x7 Dips (triceps version, straight)
1min rest
           3x5 Chin-Ups
1min rest
3x8 Knuckle Pushups
30sec rest
3x30sec Knee Raises
       30sec rest
 
 
That was the workout.
 
 
 
The Day:
 
I've been talking about weight progression on my last few lifting entries.  And today I did it.  I pushed 160 on my squats.  I lifted 175 on my deadlifts.  I dipped for 7 reps, and pushuped for 8.  It was a glorious feeling of accomplishment (and of muscles crumbling with fatigue and cellular failure).  I've been lacking that feeling recently, especially the accomplishment part.  But not anymore.  It's back.  And with it I bring a new commitment towards progression.  Next week I will try some more 5 pound, 1 rep, increments.  After the workout I also noticed the highest level of definition I have ever seen in my abs.  For the first time they had a good “cut” look.  It didn’t last long, but it everything has been worth it just for that.
            I may have slightly overeaten for dinner.  I’m not sure.  I ate out for the first time in awhile and wanted to make it a special occasion.  I’m not going to beat up myself for that.
 
That was the day.
 
 
 
 
This concludes Entry #243.