Build Me - An Ongoing Journey

Wednesday 8/5/09
-------------------------------------------------------------------------
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:
                1 bowl Chicken Rice Soup with Vegetables and a little Avocado
                1 plate Chicken Breast (Spicy Brown Mexican Sauce) with Rice
                Tomato Salsa
               
                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 sore this morning.  I felt it in the back of legs.  The feeling was good. 
 
That was the day.
 
 
 
 
This concludes Entry #244.

mcFreid


Wednesday 8/5/09
-------------------------------------------------------------------------
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:
               1 bowl Chicken Rice Soup with Vegetables and a little Avocado
               1 plate Chicken Breast (Spicy Brown Mexican Sauce) with Rice
               Tomato Salsa
              
               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 sore this morning.  I felt it in the back of legs.  The feeling was good. 

That was the day.




This concludes Entry #244.

Is this a local Company? Whats the Stats on the bread? I have never seen any of that down here. Thanks Mc!

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

Thursday 8/6/09
-------------------------------------------------------------------------
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
7:15pm:
                2 plates Chicken Breast, Sweet Potatoes, Cabbage Salad with a little Corn (Light Vinaigraitte)
               
                That was my diet.
 
 
 
The Workout:
 
TREADMILL
    5min @ 8.6mph
    4:00min @ 8.7mph
    2.0min @ 9.1mph
~1.5min @ 9.6+mph
    0.10 miles @ 10.1+mph
0.10 miles (until 2.0 mile) @ 11-11.4mph
    -> 2.0 mile in 13:26
ELLIPTICAL [full motion]
5min @ ~11-12cpm, 2resistance
5min @ ~12pm, 4resistance
    5min @ ~13-cpm, 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:
 
Still recovering from the pleasure of soreness, I ran a 13:26 today.  That’s 2 miles.  That’s my best ever.  I did this by pushing myself on the increasing speeds after the 9 minute mark (which if you’ve been following my logs know that this is the point at which I begin to steadily increase towards a sprint by the end of my run).  For example, instead of 9.0mph I was doing 9.1.  Then instead of 9.5, 9.6 or 9.7.  In all I was able to shave off 4 seconds for this extra effort.  It was worth it.  Next time I plan on skirting that edge even further out.
It finally cooled down some today.  My room during my sit-ups and pushups was no longer stifling hot.  That was a nice break, but probably just that: a break.  That’s alright though, the heat just pushes me further, makes me stronger.
 
That was the day.
 
 
 
 
This concludes Entry #245.

Wetdawg

Is this a local Company? Whats the Stats on the bread? I have never seen any of that down here. Thanks Mc!

It seems to be fairly local to the east coast.  Here's the website: http://www.baldwinhill.com/products/breads.  I buy it from Wegmans or Genuardis (Safeway).

I've been a good deal around the US though and have found similar breads in many regions.  I can recommend a few other good brands if you can't find Vermont Bread (I find them to be the tastiest).

Friday 8/7/09
-------------------------------------------------------------------------
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
6:45pm:
                2 plates Scrod, Salmon, Lentil and Eggplant Stew, Cabbage Salad (Light Vinaigrette)
               
                That was my diet.
 
 
 
The Workout:
 
ELLIPTICAL:
5min @ ~160-165spm, 20resistance
 
3x5x160 BB Squat
1min rest
3x5x175 BB Deadlift
1min rest
3x5x125 BB Bench Press
1min rest
3x5x35 DB Shoulder Press
1min rest
3x5x20 Assisted Pull-Ups
1min rest
3x7 Dips(chest version, leaning forward)
1min rest
3x5 Chin-Ups
        1min rest
3x8 Knuckle Pushups
    30sec rest
3x30secx Bicycle Crunches
       30sec rest
 
 
That was the workout.
 
 
 
The Day:
 
 
That was the day.
 
 
 
 
This concludes Entry #246.

Saturday 8/8/09
-------------------------------------------------------------------------
Diet:
5:30am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~4oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
10:00am:
                1 Peach
12:30pm:
                4-5 small pieces Fried Chicken Breast [fried outside removed]
                a little Mashed Potatoes [Gravy mixed in]
                Cabbage Hash and Vegetables with Vinegar
                Corn
                a little Hamloaf and Sausage
7:00pm:
                Boston Bluefish, 1 small slice Turkey Breast, 1 small slice Sirloin, a little Beef [in brown sauce], Vegetables, a little Black Beans & Grains
                1 small cup Vegetable and Grains Soup
                Unknown Fat [in cooking]
               
                That was my diet.
 
 
 
The Workout:
 
--
 
 
That was the workout.
 
 
 
The Day:
 
I experienced Amish Country today.  And part of that involved eating the local food.  For the hours after breakfast I ate out.  I may have made some slightly unhealthy choices (such as even considering trying the hamloaf and sausage), but for the most part I stayed on course (for example I removed the “fried” portion of the Fried Chicken Breast for lunch).  It is important to understand here that any deviance from said course is not at all due to taste.  I have no inclination to eat the unhealthy foods, they don’t even satisfy that want for a good meal.  Instead my reasoning to sometimes deviate is only because I have no other option and yet still wish to get my calories for the day in.
 
Later on in the day I may have overeaten for dinner.  It’s tough to tell as it was a family style smorgasbord type of meal.  Apparently those are common around the Pennsylvania Dutch area.  But, even if I did overeat, the fair amount of active walking and standing for the day should offset most if not all of it.
 
 
That was the day.
 
 
 
 
This concludes Entry #247.

Sunday 8/9/09
-------------------------------------------------------------------------
Measurements:
 
                Body Weight:     147.40lb               Change: +2.80lb
                Lean Mass:         137.52lb               Change: +1.88lb
                Percent Fat:       6.70%                    Change: +0.50%
                Body Fat:             9.88lb                    Change: +0.91lb
 
Progress Pictures:
               
               




 
Thoughts and Opinions:
 
                I was a little shocked when I weighed in today.  The numbers that I saw just aren’t possible, at least not in terms of muscle and fat.  My best conclusion is the difference in results is simply a fluctuation in retained water.  This could have something to do with the fact that I didn’t drink as much yesterday so maybe my body was holding on to its liquids.  There isn’t much science that I know of behind that, but it’s a logical guess.
 
 
 
 
This concludes Entry #248 Sunday Morning Edition.

Sunday 8/9/09
-------------------------------------------------------------------------
Diet:
7:15am:
                1 small Peaches
                0.5cup Dry Steel-Cut Oats
                ~4oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
12:15pm:
                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:
                ~1/2- cup Quinoa with Celery, Carrots, Onions, Peppers (Olive Oil)
                1.5 Chicken Breast Halves
                1 Tomato with Onions and a little Feta Cheese (Olive Oil)
               
                That was my diet.
 
 
 
The Workout:
 
PUSHUPS:
    1x41 [failure]
SIT-UPS:
    1x92 [failure]
 
That was the workout.
 
 
 
The Day:
 
I was so close to pumping that 42^nd pushup.  Alas, I couldn’t make it.  Next week.  Afterwards I rebounded from last week’s small letdown and did 92 sit-ups.  Besides one 94 set a long time ago (that I now consider a fluke), this is my personal best.  I say that with stern and pride.
 
 
That was the day.
 
 
 
 
This concludes Entry #248.

Monday 8/10/09
-------------------------------------------------------------------------
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
7:00pm:
                2 small bowls Spaghetti (Tomatoes and Olive Oil)
                1 large Chicken Breast Half
                Cauliflower (Olive Oil)
               
                That was my diet.
 
 
 
The Workout:
 
TREADMILL
    5min @ 8.6mph
    4:00min @ 8.7mph
    2.0min @ 9.2+mph
~1.5min @ 9.7+mph
    0.10 miles @ 10.2+mph
0.10 miles (until 2.0 mile) @ 11.2+mph
    -> 2.0 mile in 13:25
ELLIPTICAL [full motion]
5min @ ~11-12cpm, 2resistance
5min @ ~12cpm, 4resistance
    5min @ ~13-cpm, 6resistance
    4min @ ~13+cpm, 8resistance
1min @ ~14+cpm, 8resistance
TREADMILL:
    10min @ 4.0mph, 8%incline

PUSHUPS
    3x20 (1min rest)
SIT-UPS
    3x30 (1min rest)
 
 
That was the workout.
 
 
 
The Day:
 
I broke another record with my run.  I keep tearing these walls down.  One at a time they crumble before me.  Nothing will hold me back.
 
 
That was the day.
 
 
 
 
This concludes Entry #249.

Tuesday 8/11/09
-------------------------------------------------------------------------
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 Cod, Flounder, Rice, Corn, Vegetables [Olive Oil]
               
                That was my diet.
 
 
 
The Workout:
 
ELLIPTICAL:
    5min @ ~160spm
3x5x165 BB Squat
1min rest
3x5x180 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
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:
 
And I progressed again!  It also makes me wonder if I should be cutting more…  I’ll leave that thought for future review as I see whether or not last week’s weigh in was a true indicator of a changing trend.  For now I am ecstatic.
 
Oh and by the way… Happy Two-Hundred and Fiftieth Anniversary!
 
That was the day.
 
 
 
 
This concludes Entry #250.

Wednesday 8/12/09
-------------------------------------------------------------------------
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
6:40pm:
                1 bowl Lettuce Salad with Vegetables (a little Olive Oil Dressing)
                1 plate Chicken with Tomato [Reduced Balsamic Glaze]
                1/3 bowl Spaghetti (Tomato Sauce)
               
                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:
 
The weather was ideal.  My motivation was primed.  I had a great run.
 
 
That was the day.
 
 
 
 
This concludes Entry #251.

Thursday 8/13/09
-------------------------------------------------------------------------
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
6:30pm:
                a little Avocado Soup
                Salsa
                Sautéed Squid (Chile Sauce)
                Grilled Chicken Breast with Rice, Refried Beans, a little Guacamole, Vegetables
                1 small Corn Tortilla
               
                That was my diet.
 
 
 
The Workout:
 
TREADMILL
    5min @ 8.6mph
    4:00min @ 8.7+mph
    2.0min @ 9.2+mph
~1.5min @ 9.7+mph
    0.10 miles @ 10.2+mph
0.10 miles (until 2.0 mile) @ ~11.4mph
    -> 2.0 mile in 13:26
ELLIPTICAL [full motion]
5min @ ~11-12cpm, 2resistance
5min @ ~12pm, 4resistance
    5min @ ~13-cpm, 6resistance
    4min @ ~13+cpm, 8resistance
1min @ ~14+cpm, 8resistance
TREADMILL:
    10min @ 4.0mph, 6%incline

PUSHUPS
    3x20 (1min rest)
SIT-UPS
    3x30 (1min rest)
 
 
That was the workout.
 
 
 
The Day:
 
 
My mind to muscle connection has become so superb with my sit-ups these days.  I am making it incredibly difficult to complete purely with my intense focus on the contraction.  It feels great.
 
 
That was the day.
 
 
 
 
This concludes Entry #252.

Friday 8/14/09
-------------------------------------------------------------------------
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
6:10pm:
                2 bowls Soba Noodles with Chicken Breast, Vegetables, a little Corn, a little Feta Cheese (Chicken Broth)
               
                That was my diet.
 
 
 
The Workout:
 
ELLIPTICAL:
5min @ ~160-165spm, 20resistance
 
3x5x165 BB Squat
1min rest
3x5x180 BB Deadlift
1min rest
3x5x125 BB Bench Press
1min rest
3x5x35 DB Shoulder Press
1min rest
3x5x20 Assisted Pull-Ups
1min rest
3x7 Dips(chest version, leaning forward)
1min rest
3x5 Chin-Ups
        1min rest
3x8 Knuckle Pushups
    30sec rest
3x30secx Bicycle Crunches
       30sec rest
 
 
That was the workout.
 
 
 
The Day:
 
For some reason I wasn’t in the right mindset today.  Not every day is a good day.  That’s not to say the hour length of time at the gym was bad, it just wasn’t up to the standard set by these last few lifting sessions.  For example, though I did complete my squats successfully, my form was a little shaky at certain parts.  And as I still plan on increasing my weights for Monday I know that next week will be better.
 
 
That was the day.
 
 
 
 
This concludes Entry #253.

Saturday 8/15/09
-------------------------------------------------------------------------
Measurements:
 
                Body Weight:     146.80lb               Change: -0.60lb
                Lean Mass:         136.23lb               Change: -1.29lb
                Percent Fat:       7.20%                    Change: +0.50%
                Body Fat:             10.57lb                  Change: +0.69lb
 
Progress Pictures:
               
               




 
Thoughts and Opinions:
 
                It is disappointing that I am increasing my running time, my squats, my deadlifts, etc..  Everything seems to be going in the right direction.  And yet my body fat and body weight are not.  This is the second week now that I have seen poor numbers and it is beginning to worry me.  Maybe it isn’t a calculation fluke.  I will have to carefully monitor my diet for these coming weeks, maybe decrease my portion sizes further.  Next week I am determined to see better results.
 
 
 
 
This concludes Entry #254 Saturday Morning Edition.

For some reason this shot didn't make it... Here it is:

Saturday 8/15/09
-------------------------------------------------------------------------
Diet:
7:00am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~4oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
1:15pm:
                Cold Mixed Seafood
                Grilled Chicken Breast with Vegetables
                a little Swordfish and Penne Pasta (Sauce)
6:30pm:
                a little Garbanzo Beans (Vinaigrette)
                a little Spaghetti
                a little Lamb’s Tongue
                Skate with Corn [Butter and Oil]
                Vegetables with Garlic (Oil)
               
                That was my diet.
 
 
 
The Workout:
 
--
 
 
That was the workout.
 
 
 
The Day:
 
I ate out twice today.  But it was more than just a standard restaurant.  Dinner was a special occasion at Mario Batali’s Babbo in New York City.  I ate fairly cleanly regardless while still not forgoing the opportunities to enjoy good, delicious, and unique food.  I am overall satisfied with the choices I made today and hope that the additional city walking I did will make up for any slight amount of excess calories I may have taken in.
 
 
That was the day.
 
 
 
 
This concludes Entry #254.

Sunday 8/16/09
-------------------------------------------------------------------------
Diet:
9:00am:
                1 bowl Oatmeal
                1 large Egg White Omelet with Deli Turkey
                1 slice 7-Grain Bread
1:45pm:
                1 plate Fish (Tomato Broth), Squash, a little Rice, a little Beef, Vegetables [Fat]
                1 bowl Lettuce Salad with Eggplant, Artichoke (Vinaigrette)
7:10pm:
                1 plate Trout, Pompano, Wild Rice and Vegetables, Tomato (Oil) [Oil]
               
                That was my diet.
 
 
 
The Workout:
 
PUSHUPS:
    1x39 [failure]
SIT-UPS:
    1x93 [failure]
 
 
That was the workout.
 
 
 
The Day:
 
I was a little concerned about lunch today.  I fear I overate.  I definitely felt like I did.  To compensate I ate a considerably smaller (albeit much tastier) dinner.  I hope everything balanced out.
 
While prepping my lunches for the week I cut my left-hand index finger.  It was bad enough that it is still bleeding.  Despite this I went ahead and did my standard pull-ups whenever I had the chance and tested my new maximum for pushups at the end of the day.  I didn’t hit a new record (though I did have great form), but I am proud of myself for the effort I gave despite the numbness beginning to creep into my left hand.
 
On a not-so-similar note, my sit-ups did break records.  And I am happy for it.  I am hesitant to celebrate too much though as I can’t say more than usual rocking motion I incorporated didn’t contribute.  Still though, I surpassed myself.  And that feels good.
 
That was the day.
 
 
 
 
This concludes Entry #255.

Monday 8/17/09
-------------------------------------------------------------------------
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
7:30pm:
                2 plates Chicken Breast, Cabbage Salad with Corn, Vegetables (Light Vinaigrette), Eggplant
               
                That was my diet.
 
 
 
The Workout:
 
TREADMILL
    5min @ 8.6mph
    2:00min @ 8.7mph
    2:00min @ 8.8mph
    2.0min @ 9.2mph
~1.5min @ 9.7mph
    0.10 miles @ 10.2mph
0.10 miles (until 2.0 mile) @ 11.4+mph
    -> 2.0 mile in 13:23
ELLIPTICAL [full motion]
5min @ ~11-12cpm, 2resistance
5min @ ~12cpm, 4resistance
    5min @ ~12-13cpm, 6resistance
    4min @ ~13+cpm, 8resistance
1min @ ~15cpm, 8resistance
TREADMILL:
    10min @ 4.0mph, 8%incline

PUSHUPS
    3x20 (1min rest)
SIT-UPS
    3x30 (1min rest)
 
 
That was the workout.
 
 
 
The Day:
 
I wasn’t even sure I was going to make it to the gym today.  I woke up twice to wrap my finger.  It continued to bleed all night.  But, I went anyway.  And once the pain of my legs moving at high speeds beneath me settled in, the thought of my throbbing index appendage seemed to disappear.  I ran my best ever for the 2^nd time.  And it was worth it.
 
 
That was the day.
 
 
 
 
This concludes Entry #256.

Tuesday 8/18/09
-------------------------------------------------------------------------
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 Sole with a little Vegetables, Rice [Oil]
                2 plates Cabbage Salad and Tomato Salad with a little Feta and a little Corn (Light Vinaigrette)
               
                That was my diet.
 
 
 
The Workout:
 
ELLIPTICAL:
    5min @ ~160spm
3x5x125 BB Bench Press
1min rest
1x5x170 BB Squat
1min rest
2x5x165 BB Squat
1min rest
3x5x185 BB Deadlift
1min rest
2x10x25 DB Shoulder Press
30sec rest
1x8x25 DB Shoulder Press [failure]
30sec rest
           3x7 Dips (triceps version, straight)
1min rest
          3x10x25 DB Bent-Over Rows
30sec rest
           3x5 Chin-Ups
1min rest
1x8 Knuckle Pushups
30sec rest
2x8 Pushups
30sec rest
3x30sec Knee Raises
       30sec rest
 
 
That was the workout.
 
 
 
The Day:
 
I had all this motivation, but it didn't matter.  I am not ready for the 170 pound squat.  I completed my first 5 reps of that weight, but my form, as I noticed in the mirror, was quickly deteriating.  By the last rep I was quite drastically good-lifting on the push upwards.  I decided to then back off the weight to last weeks 165, but even that didn't help.  Maybe the first set exhausted me too much? I found that my form was still lacking at 165.  This set off a great many questions in my mind.  In fact, I found them so dire and important to my lifting that I decided to make a forum post on it.  Basically, I wanted to know is it better to focus on form with much lower weight (enough that I can really "squeeze" my muscles and build a great mind-to-muscle connection) or instead to try and push my body to the brink so I can lift the most weight (while still keeping decent form of course).
 
The rest of my workout went decently.  There were a few instances where my cut finger lead to problems (especially so with the knuckle pushups where I had to backoff after the first set and just do the regular variety).  Even with the lifting concerns that were plaguing my mind though I did give it my all.  And with that I walked out of the gym and drove off the work quite satisfied.
 
 
That was the day.
 
 
 
 
This concludes Entry #257.

Wednesday 8/19/09
-------------------------------------------------------------------------
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 Gazpacho Soup
                a little Lettuce Salad with a little Goat Cheese (Vinaigrette)
                1 plate Cod with Rice, Vegetables, a little Shrimp [Fat]
               
                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:
 
 
That was the day.
 
 
 
 
This concludes Entry #258.

Thursday 8/20/09
-------------------------------------------------------------------------
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
6:00pm:
                2 plates Soba Noodles with Chicken Breast, Zucchini, a little Feta Cheese (Chicken Broth)
                ~1 small bowl Tomato Gazpacho
               
                That was my diet.
 
 
 
The Workout:
 
TREADMILL
    5min @ 8.6mph
    2:00min @ 8.7mph
    2:00min @ 8.8mph
    2.0min @ 9.2mph
~1.5min @ 9.7mph
    0.10 miles @ 10.2mph
0.10 miles (until 2.0 mile) @ ~11.4+mph
    -> 2.0 mile in 13:22
ELLIPTICAL [full motion]
5min @ ~11-12cpm, 2resistance
5min @ ~12pm, 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:
 
13:22!  Another second shaved off.  A strong run followed by a very strong nightly pushup and sit-up session.  Plus today was my last day of work, meaning tomorrow I don’t have to go to the gym 30 minutes after eating a big breakfast.  What more could I ask for?
 
 
That was the day.
 
 
 
 
This concludes Entry #259.

you eat alot ot pears

hillbillyfred


you eat alot ot pears

Mmmmm tasty

So are apples :D

Friday 8/21/09
-------------------------------------------------------------------------
Diet:
6:50am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~4oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
12:45pm:
                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:
                1 cup Squid with Vegetables
                1 cup Octopus with Celery
                1 cup Cauliflower with Olives, Capers
                a few spoonfuls Lentils
                2/3 plate Penne Puttanesca
                1 very tiny spoonful Olive Oil Ice Cream
               
                That was my diet.
 
 
 
The Workout:
 
ELLIPTICAL:
5min @ ~165-170spm, 20resistance
 
3x5x165 BB Squat
1min rest
2x5x180 BB Deadlift
1min rest
1x5x185 BB Deadlift
1min rest
           3x5x125 BB Bench Press
1min rest
           1x7x125 BB Bench Press
1min rest
3x5x35 DB Shoulder Press
1min rest
3x5x20 Assisted Pull-Ups
1min rest
3x7 Dips(chest version, leaning forward)
1min rest
3x6 Chin-Ups
        1min rest
3x8 Knuckle Pushups
    30sec rest
3x30secx Bicycle Crunches
       30sec rest
 
 
That was the workout.
 
 
 
The Day:
 
What a difference!  Seriously, what a difference!  I worked out at 10:00am today.  That means, foremost not at 6am (just 1 hour after rising from sleep), and not 30 minutes after eating breakfast (feeling quite bloated no doubt).  And that made all the difference.  And what a difference!  As you can see from the numbers above I pushed myself further than normal after realizing how much strength I had later in the morning.  And it went even beyond that.  I was also able to have proper form with my lifts, this means no good-mornings with my squats, no relying on momentum for bench press, etc, etc, etc…  It was glorious.  I am so grateful now for the fact that my future workouts will have the same later-in-the-morning results.
 
Oh, I also weighed myself this morning as I’m going on vacation starting later today and won’t have a chance to take my weekly measurements.  I clocked in at 146lb and 7.2% body fat, which is heading in the right direction even though I’m still considerably up from around a month ago for reasons I still have yet to determine.  I also want to make a quick statement here that I will for now on be doing monthly special edition entries instead of weekly.  I feel like weekly progress shots have become unnecessary and really aren’t telling me much.  I still do plan to weigh myself weekly though, but I’m not going to have a separate special log just for that.  So, to summarize, expect for now on, on the first Sunday of each month there will be a Monthly Special Edition version of this journal which will include an outline of the month’s weigh-ins and the direction/trends they represent along with some progress pictures.
 
 
That was the day.
 
 
 
 
This concludes Entry #260.

Saturday 8/22/09
-------------------------------------------------------------------------
Diet:
9:00am:
                1 bowl Oatmeal
                1 Egg Beater Omelet with Vegetables
                Lettuce Salad with Olives, Cherry Tomatoes, Onions, Cucumbers (a little Vinaigrette)
1:00pm:
                1 cup Collard Greens
                1 cup Baked Beans with a little Pork [Fat]
                Beef Rib [Fat]
                a little Brisket and a little Pulled Pork
6:00pm:
                Sardines, a little Snapper, a little Corn, a little White Beans, a little Octopus (Olive Oil)
                0.5 small bowl Sepia Spaghetti with Squid (Olive Oil)
                a little Red Snapper, Calamari (Vinaigrette)
               
                That was my diet.
 
 
 
The Workout:
 
[Workout Numbers]
 
 
That was the workout.
 
 
 
The Day:
 
Beef ribs are very fatty.  I tried my best to eat the leanest pieces possible, but of course I admit that I chose the option with my own will simply for the fact that it was a new experience and one in which I was curious to try.  I found it delicious and well worth it.  Daisy May’s in New York City is an excellent barbeque.  I won’t be eating there often.  But, I’m glad I went.
 
Afterward I had a two nice long wals which hopefully burned some of the excess calories I may have digested.
 
That was the day.
 
 
 
 
This concludes Entry #261.

Sunday 8/22/09
-------------------------------------------------------------------------
Diet:
7:45am:
                1 bowl Oatmeal
                1 Egg White Omelet with Turkey, Lettuce, Tomato (Tabasco Sauce)
12:30pm:
                Clams
                ½ bowl Manhattan Clam Chowder
                1 Swordfish Steak with 1 Corn on the Cob
7:00pm:
                1 small plate Seaweed Salad
                a little Lettuce Salad with Beets (Vinaigrette)
                a little Mashed Squash
                ~0.3 Swordfish Steak
                Escarole
                Rice Pilaf
                1 Coconut Crusted Cod Fillet
               
                That was my diet.
 
 
 
The Workout:
 
PUSHUPS:
    1x35 [failure]
SIT-UPS:
    1x97 [failure]
 
 
That was the workout.
 
 
 
The Day:
 
I traveled to Montauk this morning.  It was the start of a 3-day long beach vacation.  I am not taking a break though.  I will push myself at every opportunity.  I will eat right.  I will exercise with intensity.
 
At night I did 35 pushups.  The number was less than normal, considerably so.  I contribute this to not having a book under me to measure my depth.  Instead I was hesitant and may have gone further than necessary, or may haven’t gotten far enough.  Either way my cadence was affected and I definitely spent more time in the difficult “down” position.  Whatever the cause, I ended at failure and that’s what’s important.  Unlike my pushups, I outperformed myself with the sit-ups.  I liken this to having my sister jump in and hold my feet town instead of relying on hiking boots placed under the lip of my bed frame.  And yet, I admit, it felt good regardless.  I almost hit 100!
 
 
That was the day.
 
 
 
 
This concludes Entry #262.

Monday 8/31/09
-------------------------------------------------------------------------
Diet:
6:40am:
                1cup Rolled Oats
                ~0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
12:30pm:
                2 slices Whole Wheat Bread with 1 Chicken Breast, Lettuce (Mustard)
                1 Whole Wheat Wrap with 1% Fat Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
                1 Apple
6:20pm:
                0.5cup Quinoa with Carrots, Cellery, Peppers, Onions (Olive Oil)
                1.5 Chicken Breast [Canola Oil]
               
                That was my diet.
 
 
 
The Workout:
 
TREADMILL
    5min @ 8.6mph
    2:00min @ 8.7mph
    2:00min @ 8.8mph
    2.0min @ 9.2mph
~1.5min @ 9.7mph
    0.10 miles @ 10.2mph
0.10 miles (until 2.0 mile) @ 11.4+mph
    -> 2.0 mile in 13:22
ELLIPTICAL [full motion]
5min @ ~65rpm
5min @ ~70rpm
    5min @ ~75rpm
    4min @ ~80rpm
1min @ ~85rpm
TREADMILL:
    10min @ 4.0mph, 8+%incline

PUSHUPS:
    3x20 (1min rest)
Ab Exercise:
    3x20 (1min rest)
 
 
That was the workout.
 
 
 
The Day:
 
I was quite literally shaking with anticipation for today’s workout.  It’s been a week.  And I feel like I haven’t gone in ages.  It felt so good to take that first step forward on the treadmill.  Everything was setup for a great run.  But, it wasn’t so.  I don’t want to over-exaggerate here as I did do fairly well and still completed the entirety of the 2 miles with a time that I believe necessitates boasting, but there were problems.  For one I was much more exhausted than usual.  By the end I nearly collapsed.  I’m glad I pushed myself this far, but it worries me that it was needed.  Maybe I am still recovering from my illness that caused me to miss the whole of the last 7 days (or nearly so – I still did get my routine in last Monday).  Furthermore, it wasn’t just exhaustion.  Within the first three minutes I developed a painful cramp in my right calf that seemed to have no intention of letting up.  I fought through it for the entire run.  But, it persisted to the point that it is now a permanent fixture of tightness in my leg that I cannot shake.  I have been stretching as much as possible and truly hope that it goes away quickly.  I don’t want another reason to have to miss exercising.
 
My dorm room does not afford me enough space to appropriately situate a camera.  I can no longer record my pushups.  Oh well, I am confident that they now are as close to perfect as one can hope.  My only wish is that they do not begin to deviate from that ideal.  So far so good as today I felt the burn in what seemed more so than ever before.  As for my sit-ups I can no longer do them all.  There is no method that I can find that allows me to place my feet firmly onto level ground.  Instead I chose to prop my legs upwards onto a chair and attempt a form of a sit-up/crunch in this position.  It was incredibly difficult!  I had to do sets of 20 instead.  By the end I felt a burn in my abs quite different, and quite enjoyable, than my previous routine awarded me.  Sometimes change is good.
 
But not always.  I have come to a sudden realization that there is no bar in my new living facilities.  No bar to do pull-ups on that is.  I can’t do my “greasing the groove” method anymore as a means of self-improvement.  Instead I’ll have to rely purely on my lifting days.  This annoys me as the method I was using was truly showing outstanding results.  But, such is life.  In the future I expect progress to be slower, but it will not halt.  I won’t let it.
 
That was the day.
 
 
 
 
This concludes Entry #264.

When you say dorm room, does that mean you are eating in the cafeteria, or do you have the ability to fix your own food?

I am cooking my own food this year around (last year I did eat in the cafeteria, but the thought of having deli turkey as my main protein source everyday disgusts me so I opted out of that option).

Tuesday 9/01/09
-------------------------------------------------------------------------
Diet:
6:40am:
                1cup Rolled Oats
                ~0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1:45pm:
                2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
                1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
                1 Apple
7:00pm:
                0.5cup Quinoa with Onions, Peppers, Celery, Carrots [Olive Oil]
                1.5 Chicken Breast [Canola Oil]
               
                That was my diet.
 
 
 
The Workout:
 
ELLIPTICAL:
    5min @ ~70-74rpm
3x5x~145 BB Squat
1min rest
3x5x150 BB Deadlift
1min rest
3x5x115 BB Bench Press
1min rest
3x~10x~20-25 DB Shoulder Press
30sec rest
          3x10x~20-25 DB Bent-Over Rows
30sec rest
          3x~5-7 Dips (triceps version, straight)
1min rest
           3x~3-5 Chin-Ups
1min rest
3x~6-8 Pushups
30sec rest
3x30sec Knee Raises
       30sec rest
 
 
That was the workout.
 
 
 
The Day:
 
I certainly had a strange workout today.  And by strange I mean incredibly weak.  It seems I couldn’t life anything!  Maybe I did get stronger over my 10 day break, but it definitely didn’t show on my first day back into it.  In the end though I still pushed for everything I got and so I am happy, not disappointed in the day’s work.
 
Meanwhile, my calf is still sore.  And some new sorenesses have begun to approach.  I don’t think they will be going away from tomorrow’s HIIT (which will be another experiment as I haven’t yet scouted out the outdoor running situation and path at my college – we’ll see how it works out tomorrow).
 
 
That was the day.
 
 
 
 
This concludes Entry #265.