Build Me - An Ongoing Journey

Wednesday 9/2/09
-------------------------------------------------------------------------
Diet:
6:30am:
                1cup Rolled Oats
                ~0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
12:25pm:
                2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
                1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
                1 Apple
6:30pm:
                0.5cup Quinoa with Onions, Peppers, Celery, Carrots [Olive Oil]
                1.5 Chicken Breast [Canola Oil]
                That was my diet.
 
 
The Workout:
 
OUTSIDE [sloping incline/decline ground]
    5min Run
    10+? Intervals of 30sec Sprint, 1min Jog
    1min Walk
9+min Run
 
PUSHUPS
    3x20- (1min rest)
SIT-UPS with feet up
    3x20 (1min rest)
 
 
That was the workout.
 
 
 
The Day:
 
My run today was particularly interesting.  For the earlier portion of my HIIT (even after scouting out the area with my warmup) I was focused more on simply finding my way around than on the actual sprints.  This combined with my legs feeling overly sluggish (I’m still extraordinary sore from my Monday cardio and Tuesday lifting) made my session for the most part quite slow.  The latter half was better though.  I made my way towards one known good destination on campus: the track.  It is some decent distance away from my dorm, but after arriving there I realized that this place was going to be the future of my HIIT routine.  The track was perfect and my last few intervals all showed definite improvement.  My plan is to warmup by jogging over to the track (takes at least five minutes and mostly on a steep incline), do my HIIT on the track, and then cooldown by jogging back to my dorm taking a longer path to get there as to maximize the time spent with an elevated heart-rate.  This plan should work well and I look forward to it next week.
 
 
That was the day.
 
 
 
 
This concludes Entry #266.

Thursday 9/3/09
-------------------------------------------------------------------------
Diet:
6:30am:
                1cup Rolled Oats
                ~0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
12:20pm:
                2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
                1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
                1 Apple
5:45pm:
                0.5cup Quinoa with Onions, Peppers, Celery, Carrots [Olive Oil]
                1.5 Chicken Breast [Canola Oil]
               
                That was my diet.
 
 
 
The Workout:
 
TREADMILL
    5min @ 8.6mph
    2:00min @ 8.7mph
    2:00min @ 8.8mph
    2.0min @ 9.2mph
~1.5min @ 9.7mph
    0.10 miles @ 10.2mph
0.10 miles (until 2.0 mile) @ 11.4+mph
    -> 2.0 mile in 13:22
ELLIPTICAL [full motion]
5min @ ~65rpm
5min @ ~70rpm
    5min @ ~75rpm
    4min @ ~80rpm
1min @ ~85rpm
TREADMILL:
    10min @ 4.0mph, 8+%incline

PUSHUPS:
    3x20 (1min rest)
SIT-UPS with feet up:
    3x20 (1min rest)
 
 
That was the workout.
 
 
 
The Day:
 
My run was still more difficult than usual, but I didn’t suffer a painful leg cramp like last time.  Of course, the preexisting cramp soreness did still linger from Monday’s run, but it wasn’t nearly near the intensity of previous days.  I think that by the end of this week my body should be whipped back into shape and all these muscular inconveniences gone.
 
 
That was the day.
 
 
 
 
This concludes Entry #267.

Friday 9/4/09
-------------------------------------------------------------------------
Diet:
6:30pm:
                1cup Rolled Oats
                0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1:40pm:
                2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
                1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
                1 Apple
6:45pm:
                1 small plate Eggplant Salad
                1 plate Chicken Breast, Rice, Vegetables
               
                That was my diet.
 
 
 
The Workout:
 
ELLIPTICAL:
    5min @ ~75-80rpm
3x5x145 BB Squat
1min rest
3x5x160 BB Deadlift
1min rest
3x5x115 BB Bench Press
1min rest
3x5x30-35 DB Shoulder Press
30sec rest
           3x~3-5 Pull-Ups
1min 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:
 
Though I did feel somewhat stronger than my last workout, my numbers were still quite low.  I must have really weakened myself over my five days of sickness.  I have no other explanation for such a dramatic change.  I just hope that as the future lifting sessions occur my weights will rebound to their previous state with greater success.
 
 
That was the day.
 
 
 
 
This concludes Entry #268.

Saturday 9/5/09
-------------------------------------------------------------------------
Diet:
6:40am:
                1cup Rolled Oats
                0.75cup Egg Beaters with 0.5cup 1% Cottage Cheese, Peppers, Onions [Canola Oil]
10:00am:
                2-3 bites Plum
                1 bite Corn
12:50pm:
                2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce, Tomato
                1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
                1 Apple
6:30pm:
                0.5cup Quinoa with Onions, Peppers, Celery, Carrots [Olive Oil]
                1.5 Chicken Breast [Canola Oil]
               
                That was my diet.
 
 
 
The Workout:
 
--
 
 
That was the workout.
 
 
 
The Day:
 
I went to the Troy Farmers Market today and was shocked.  It was by far the best selection of locally grown produce and meats I have ever encountered.  I can’t wait to cook up some fresh ingredients with a few surprises here and there to give some uniqueness to my daily routine (Goat’s Heart anyone?).
 
 
That was the day.
 
 
 
 
This concludes Entry #269.

Sunday 9/6/09
-------------------------------------------------------------------------
Measurements:
 
                Body Weight:     142.40lb               Change: -4.40lb
                Lean Mass:         132.01lb               Change: -4.23lb
                Percent Fat:       7.30%                    Change: +0.01%
                Body Fat:             10.40lb                  Change: -0.17lb
 
Progress Pictures:
               
                --
 
Thoughts and Opinions:
 
                First off the reason I don’t have pictures for the first Sunday of this month is that I made the foolish mistake of eating before I was going to take the photos.  I would rather have a consistent basis such that no exterior factors can influence the results.  For this reason I will instead be taking the photos next week in another Sunday Morning Edition.  Note that this is just a temporary fix and I will be going back to my plan of taking monthly photos afterward.
 
                As for my weight…  I think this shows the conclusive result that I am still recovering from my illness a little less than two weeks ago.  Clearly it is unlikely that I legitimately lost four pounds of muscle.  Furthermore the weight could also reflect the slightly different flooring that I am using for my scale which may produce small alterations form my previous numbers.  Regardless, as always, it is the trends that count and I will be carefully measuring the next few weeks to see where I am heading with my diet and exercise.
 
 
 
 
This concludes Entry #270 Sunday Morning Edition.

Sunday 9/6/09
-------------------------------------------------------------------------
Diet:
6:30am:
                1cup Rolled Oats
                0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
12:10pm:
                2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce, Tomato
                1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
                1 Apple
6:40pm:
                0.5cup Quinoa with Onions, Peppers, Celery, Carrots [Olive Oil]
                1.5 Chicken Breast [Canola Oil]
               
                That was my diet.
 
 
 
The Workout:
 
PUSHUPS:
    1x38 [failure]
SIT-UPS with feet elevated:
    1x36 [failure]
 
That was the workout.
 
 
 
The Day:
 
I was fairly active today outside as I attended a walk to the local park for a social barbeque (though I didn’t eat the hamburger, hotdog food).  At night I was pumped and motivated for my pushups and sit-up variation.  I am proud of my performance.
 
 
That was the day.
 
 
 
 
This concludes Entry #270.

Monday 9/7/09
-------------------------------------------------------------------------
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
6:45pm:
                0.5cup Quinoa with Tomato, Carrots, Celery, Peppers, Onions (Olive Oil)
                1.5 Chicken Breast [Canola Oil]
               
                That was my diet.
 
 
 
The Workout:
 
TREADMILL
    5min @ 8.6mph
    2:00min @ 8.7mph
    2:00min @ 8.8mph
    2.0min @ 9.2mph
~1.5min @ 9.7mph
    0.10 miles @ 10.2mph
0.10 miles (until 2.0 mile) @ 11.4+mph
    -> 2.0 mile in 13:22
ELLIPTICAL [full motion]
5min @ ~65rpm
5min @ ~70rpm
    5min @ ~75rpm
    4min @ ~80rpm
1min @ ~85-90rpm
TREADMILL:
    10min @ 4.0mph, 8%incline

PUSHUPS:
    3x20 (1min rest)
SIT-UPS with feet elevated:
    3x20 (1min rest)
 
 
That was the workout.
 
 
 
The Day:
 
I had an exhausting run today.  It definitely still feels quite a level harder than normal.  I mean normal was hard in itself.  But now I actually fear collapsing during the last few seconds of sprinting those two miles.  I haven’t let that fear stop me.  I push it anyway.  And at least this time around there was no leg cramp.
 
 
That was the day.
 
 
 
 
This concludes Entry #271.

you gotta eat more man. there's no way you're even making maintenance at those levels. you have great dedication, but i think you are holding yourself back due to over analyzing everything.

I'm not trying to make maintenance; I'm trying to cut until I can see a sixpack.  I'm eating about 2100+ calories per day, I'd hardly say that's too low.

Tuesday 9/8/09
-------------------------------------------------------------------------
Diet:
6:30am:
                1cup Rolled Oats
                0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1:40pm:
                2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
                1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
                1 Apple
6:20pm:
                0.5cup Quinoa with Onions, Peppers, Celery, Carrots [Olive Oil]
                1.5 Chicken Breast [Canola Oil]
               
                That was my diet.
 
 
 
The Workout:
 
ELLIPTICAL:
    5min @ 75rpm
3x5x145 BB Squat
1min rest
3x5x160 BB Deadlift
1min rest
3x5x115 BB Bench Press
1min rest
3x10x20 DB Shoulder Press
30sec rest
          3x10x20 DB Bent-Over Rows
30sec rest
          3x7,7,6 Dips (triceps version, straight)
1min rest
           3x5,4,3 Chin-Ups
1min rest
3x8 Pushups
30sec rest
3x30sec Knee Raises
       30sec rest
 
 
That was the workout.
 
 
 
The Day:
 
I decided not to increase my weights today and instead just try my best to feel good about lifting again (I’ve been feeling down and depressed after the week of being sick).  It worked.  I had a great day today and despite the low weights my pure focus was able to produce adequate stress and burn.  I plan on doing the same this Friday and then most likely will begin to slowly increment the weights back up to further intensity myself.
 
 
That was the day.
 
 
 
 
This concludes Entry #272.

Wednesday 9/9/09
-------------------------------------------------------------------------
Diet:
6:30am:
                1cup Rolled Oats
                0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
                1 Pear
12:35pm:
                2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
                1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
                1 Apple
6:30pm:
                0.5cup Quinoa with Onions, Peppers, Celery, Carrots [Olive Oil]
                1.5 Chicken Breast [Canola Oil]
               
                That was my diet.
 
 
 
The Workout:
 
OUTSIDE [sloping incline/decline ground]
    5min Run
    10 Intervals of 30sec Sprint, 1min Jog
    1min Walk
9+min Run
 
PUSHUPS
    3x20 (1min rest)
SIT-UPS with feet up
    3x20 (1min rest)
 
 
 
That was the workout.
 
 
 
The Day:
 
Damn I was fast today.  It was incredible.  I worked myself on this HIIT.  I say that with intensity.  With incredible intensity, I worked myself.  May every session be like today.
 
 
That was the day.
 
 
 
 
This concludes Entry #273.

Thursday 9/10/09
-------------------------------------------------------------------------
Diet:
6:30am:
                1cup Rolled Oats
                0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
                1 Pear
12:25pm:
                2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
                1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
                1 Apple
6:45pm:
                0.5cup Quinoa with Onions, Peppers, Celery, Carrots [Olive Oil]
                1.5 Chicken Breast [Canola Oil]
               
                That was my diet.
 
 
 
The Workout:
 
TREADMILL
    5min @ 8.6mph
    2:00min @ 8.7mph
    2:00min @ 8.8mph
    2.0min @ 9.2mph
~1.5min @ 9.7mph
    0.10 miles @ 10.2mph
0.10 miles (until 2.0 mile) @ 11.4+mph
    -> 2.0 mile in 13:22
ELLIPTICAL [full motion]
5min @ ~70rpm
5min @ ~75rpm
    5min @ ~80rpm
    4min @ ~85rpm
1min @ ~90rpm
TREADMILL:
    10min @ 4.0mph, 8+%incline

PUSHUPS:
    3x20 (1min rest)
SIT-UPS with feet up:
    3x20 (1min rest)
 
 
That was the workout.
 
 
 
The Day:
 
My run today was surprisingly easy.  It could have been the fact that I was on a different treadmill, albeit the same model.  Or, maybe, just maybe, I’m getting back to my old self.  I hope for the latter.
 
 
That was the day.
 
 
 
 
This concludes Entry #274.

Friday 9/11/09
-------------------------------------------------------------------------
Diet:
6:30pm:
                1cup Rolled Oats
                0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1:40pm:
                2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
                1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
                1 Apple
6:10pm:
                1 small plate Eggplant Salad
                1 plate Chicken Breast, Rice, Vegetables
               
                That was my diet.
 
 
 
The Workout:
 
ELLIPTICAL:
    5min @ ~75rpm
3x5,5,8x145 BB Squat
1min rest
3x5,5,8x160 BB Deadlift
1min rest
3x5,5,6x115 BB Bench Press
1min rest
3x5x30 DB Shoulder Press
30sec rest
           3x5,5,4 Pull-Ups
1min rest
          3x7 Dips (triceps version, straight)
1min rest
           3x5,4,3 Chin-Ups
1min rest
3x8 Pushups
30sec rest
3x30sec Bicycle Crunches
       30sec rest
 
 
That was the workout.
 
 
 
The Day:
 
I am without a doubt stronger.  Next week I will be incrementing the weights.  I can’t wait.
 
 
That was the day.
 
 
 
 
This concludes Entry #275.

Saturday 9/12/09
-------------------------------------------------------------------------
Diet:
6:30am:
                1cup Rolled Oats
                0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
                1 Pear
12:20pm:
                2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
                1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
                1 Apple
6:30pm:
                4 Goat Loin Chops [Canola Oil]
                0.5cup Quinoa with Peppers, Onions, Carrots, Celery (Olive Oil)
                That was my diet.
 
 
 
The Workout:
 
--
 
 
That was the workout.
 
 
 
The Day:
 
Not much to say about today except that goat loan is the toughest piece of meat I’ve ever eaten (I don’t recommend pan searing as the cooking method).
 
 
That was the day.
 
 
 
 
This concludes Entry #276.

Sunday 9/13/09
-------------------------------------------------------------------------
Measurements:
 
                Body Weight:     140.0lb                  Change: -2.40lb
                Lean Mass:         130.34lb               Change: -1.67lb
                Percent Fat:       6.90%                    Change: -0.40%
                Body Fat:             9.66lb                    Change: -0.74lb
 
Progress Pictures:
               
               




 
 
Thoughts and Opinions:
 
                Well this is definitely reason to be concerned.  It appears I am dropping weight at a rate way faster than normal.  I will have to wait another week on this just to be sure, but if the data proves to be correct I will be making changes towards a higher caloric intake to compensate (maybe its all the extra “up and about”-ness from college life).
 
 
 
 
This concludes Entry #277 Sunday Morning Edition.

Sunday 9/13/09
-------------------------------------------------------------------------
Diet:
6:50am:
                1cup Rolled Oats
                0.90cup Egg Beaters with 1% Cottage Cheese, Peppers, Onions [Canola Oil]
                1 Pear
12:30pm:
                3 Small Whole Wheat Pita Pockets
                1 small, 1 small-medium, 1 medium Chicken Breast
                Asparagus [Canola Oil]
6:20pm:
                0.5cup Quinoa with Onions, Peppers, Celery, Carrots, Asparagus [Olive Oil]
                1.5 Chicken Breast [Canola Oil]
               
                That was my diet.
 
 
 
The Workout:
 
PUSHUPS:
    1x40 [failure]
SIT-UPS with feet up:
    1x45 [failure]
 
 
That was the workout.
 
 
 
The Day:
 
I had a fairly big lunch today, but it was probably offset by my activity level being quite high.  I spent most of the day sailing.  It was great.
 
At night I immediately saw improvements in my abilities, further proving my point that it seems my prior strength has at last returned.  I look forward to this upcoming week as a chance to show my worth.
 
 
That was the day.
 
 
 
 
This concludes Entry #277.

Monday 9/14/09
-------------------------------------------------------------------------
Diet:
6:25am:
                1cup Rolled Oats
                0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
                1 Pear
12:20pm:
                2 Whole Wheat Pita Bread Pockets with 1 Chicken Breast, Lettuce (Mustard)
                1 Whole Wheat Pita Bread Pocket with 1% Fat Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
                1 Apple
6:15pm:
                0.5cup Quinoa with Asparagus, Carrots, Celery, Peppers, Onions (Olive Oil)
                1.5 Chicken Breast [Canola Oil]
               
                That was my diet.
 
 
 
The Workout:
 
TREADMILL
    5min @ 8.6mph
    2:00min @ 8.7mph
    2:00min @ 8.8mph
    2.0min @ 9.2mph
~1.5min @ 9.7mph
    0.10 miles @ 10.2mph
0.10 miles (until 2.0 mile) @ 11.4+mph
    -> 2.0 mile in 13:22
ELLIPTICAL [full motion]
5min @ ~65rpm
5min @ ~70rpm
    5min @ ~75rpm
    4min @ ~80rpm
1min @ ~85-90rpm
TREADMILL:
    10min @ 4.0mph, 8%incline

PUSHUPS:
    3x20 (1min rest)
SIT-UPS with feet elevated:
    3x20 (1min rest)
 
 
That was the workout.
 
 
 
The Day:
 
My run was yet again fairly easy today, maybe a little too easy.  My gut tells me that it’s the treadmill.  I have a feeling that for whatever oddity its motor’s idea of 8.6mph isn’t truth.  One of these days I’ll be forced onto a different model and find out.  If this keeps up though I will be increasing the belt speed (don’t want to lose intensity in my workouts after all).  I know I say that as if it is a regret, but know that it is not.  It’s just that I am getting this feeling that I would be deceiving myself in believing that I am actually improving by the degree the machine seems to imply I am.
 
 
That was the day.
 
 
 
 
This concludes Entry #278.

Tuesday 9/15/09
-------------------------------------------------------------------------
Diet:
6:25am:
                1cup Rolled Oats
                0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
                1 Pear
1:40pm:
                2 Whole Wheat Pita Bread Pockets with 1 Chicken Breast, Lettuce (Mustard)
                1 Whole Wheat Pita Bread Pocket with 1% Fat Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
                1 Apple
6:15pm:
                0.5cup Quinoa with Asparagus, Carrots, Celery, Peppers, Onions (Olive Oil)
                1.5 Chicken Breast [Canola Oil]
               
                That was my diet.
 
 
 
The Workout:
 
ELLIPTICAL:
    5min @ 75rpm
3x5x150 BB Squat
1min rest
3x5x165 BB Deadlift
1min rest
3x5x115,120,120 BB Bench Press
1min rest
3x10x20 DB Shoulder Press
30sec rest
           3x10x25 DB Bent-Over Rows
30sec rest
           3x7 Dips (triceps version, straight)
1min rest
           3x5 Chin-Ups
1min rest
3x8 Pushups
30sec rest
3x30sec Knee Raises
       30sec rest
 
 
That was the workout.
 
 
 
The Day:
 
I had a great workout today.  I was completely determined to prove myself.  And it showed.  I lifted par performance for the first time in awhile on many of my lifts while also successfully increasing the major movements on their track back to previous standards.  I can’t wait to get there!
 
Later on in the day I did notice the small tingling of malaise that further developed as the hours went by.  I chugged down an Emergen-C and gave the signs of sickness all my mental power to halt it.  I will annihilate it before it has a chance to muster.
 
 
That was the day.
 
 
 
 
This concludes Entry #279.

Wednesday 9/16/09
-------------------------------------------------------------------------
Diet:
6:25am:
                1cup Rolled Oats
                0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
                1 Pear
12:30pm:
                2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
                1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
                1 Apple
6:20pm:
                0.5cup Quinoa with Onions, Peppers, Celery, Carrots [Olive Oil]
                1.5 Chicken Breast [Canola Oil]
               
                That was my diet.
 
 
 
The Workout:
 
OUTSIDE [sloping incline/decline ground]
    5min Run
    10 Intervals of 30sec Sprint, 1min Jog
    1min Walk
9+min Run
 
PUSHUPS
    3x20 (1min rest)
SIT-UPS with feet up
    3x20 (1min rest)
 
 
 
That was the workout.
 
 
 
The Day:
 
My run wasn’t as fast as last Wednesday.  At least as in so much that I didn’t perceive it as so.  It could have been the sickness that is still trying to fight its way in.  And yet, I feel like I gave it a good effort today despite the extra hardships.  I am confident in my ability to keep on pushing regardless of any external forces.  Tomorrow I believe will show similar results in mental power.
 
 
That was the day.
 
 
 
 
This concludes Entry #280.

Thursday 9/17/09
-------------------------------------------------------------------------
Diet:
6:25am:
                1cup Rolled Oats
                0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
                1 Pear
12:30pm:
                2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
                1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
                1 Apple
6:10pm:
                0.5cup Quinoa with Onions, Peppers, Celery, Carrots [Olive Oil]
                1.5 Chicken Breast [Canola Oil]
               
                That was my diet.
 
 
 
The Workout:
 
TREADMILL
    5min @ 8.6mph
    2:00min @ 8.7mph
    2:00min @ 8.8mph
    4.0+min @ 9.2mph
0.10 miles (until 2.0 mile) @ 11.4+mph
    -> 2.0 mile in 13:32
ELLIPTICAL [full motion]
5min @ 65-70rpm
5min @ 70-75rpm
    5min @ 75+rpm
    4min @ 80rpm
1min @ 85-90rpm
TREADMILL:
    10min @ 4.0mph, 8+%incline

PUSHUPS:
    3x20 (1min rest)
SIT-UPS with feet up:
    3x20 (1min rest)
 
 
That was the workout.
 
 
 
The Day:
 
Three weeks into college and disease has already hit me.  Thank god it just seems to be the normal cold.  I am of course still fighting it with all my might, but I can’t be obvlios to the fact that it is affecting my workout.  But, I won’t let it stop me.  I brutally prevailed through my two mile run today, hitting 10 seconds shorter than normal, but I don’t care.  I was just so happy to complete it.  I just kept saying “one more minute, just keep going for one more minute”.  And those minutes added up.  I finished the run exhausted, gasping, struggling to pull air through one open nostril.  I finished in glorious glory.
 
 
That was the day.
 
 
 
 
This concludes Entry #281.

Friday 9/18/09
-------------------------------------------------------------------------
Diet:
6:25am:
                1cup Rolled Oats
                0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
                1 Pear
1:40pm:
                2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
                1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
                1 Apple
7:00pm:
                1.5 plates Rice and Chicken Curry [Butter, Oil, Heavy Cream]
               
                That was my diet.
 
 
 
The Workout:
 
ELLIPTICAL:
    5min @ ~75rpm
3x5x150 BB Squat
1min rest
3x5x165 BB Deadlift
1min rest
3x5x120 BB Bench Press
1min rest
3x5x35 DB Shoulder Press
30sec rest
           3x5 Pull-Ups
1min rest
           3x7 Dips
1min rest
           3x5,5,4 Chin-Ups
1min rest
3x8 Pushups
30sec rest
3x30sec Bicycle Crunches
       30sec rest
 
 
That was the workout.
 
 
 
The Day:
 
I can’t say I had an amazing workout, but with the fact that I did have my ongoing sickness to contend with I will venture as much in that I did succeed in completing the task.  I mean of course I also lifted heavy, up to last Tuesday’s weights, and in some ways even succeeded that.  But, my mind wasn’t quite there and so I don’t feel like I can walk away without thinking it could have been better.  However, like I said, I have a cold and though I use no such thing as an excuse its existence cannot be denied.  Luckily though as the day has progressed maybe it can.
 
Oh and at night I attended the culinary club for a cooking demonstration and dinner, thereby explaining the slightly unhealthy meal option (though I felt like I ate within bound regardless – maybe a tad over).
 
That was the day.
 
 
 
 
This concludes Entry #282.

Saturday 9/19/09
-------------------------------------------------------------------------
Diet:
6:30am:
                1cup Rolled Oats
                0.75cup Egg Beaters with 1% Fat Cottage Cheese, Peppers, Onions [Canola Oil]
                1 Pear
12:20pm:
                2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
                1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
                1 Apple
9:30pm:
                1 small bowl Clear Broth Soup with Vegetables
                a little Fruit
                a little Olives
                a little Chalah
                a little extremely light Wine
                2 plates Chicken Breast, a little Pasta (Tomato Sauce), a little Potato Kugel, a little Garbanzo Beans, a little Vegetable and Lettuce Salad [Vinaigrettes]
               
                That was my diet.
 
 
 
The Workout:
 
--
 
 
That was the workout.
 
 
 
The Day:
 
I had a late and particularly large dinner at the local Chabad House for Rosh Hashanah.  I probably ate too much, but the rest of my meals for the day have been a little under calorie in proportions.  Over all, I estimate that the difference shouldn’t affect much of anything.  Though I do worry that for the short term it may throw off the scale reading in tomorrow’s weigh in.
 
 
That was the day.
 
 
 
 
This concludes Entry #283.

Sunday 9/20/09
-------------------------------------------------------------------------
Measurements:
 
                Body Weight:     142.60lb               Change: +2.60lb
                Lean Mass:         132.48lb               Change: +2.14lb
                Percent Fat:       7.10%                    Change: +0.20%
                Body Fat:             10.12lb                  Change: +0.46lb
 
Progress Pictures:
               
                --
 
Thoughts and Opinions:
 
                Today was simply a confirmation that last week was a fluke.  It must have been some dramatic fluctuation in water weight, else something along those lines.  What I do infer from today’s data is that I seem to be eating at around maintenance as my weight has not changed significantly over the course of my first three weeks at RPI.  I will continue to eat at this level and see if it brings any body recomposition results.  If not, I will decide on my next course to take to reach my six-pack goals, but that will wait until it becomes necessary.
 
 
 
 
This concludes Entry #284 Sunday Morning Edition.

Sunday 9/20/09
-------------------------------------------------------------------------
Diet:
6:40am:
                1cup Rolled Oats
                0.75cup Egg Beaters with 1% Fat Cottage Cheese, Peppers, Onions [Canola Oil]
                1 Pear
12:20pm:
                2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
                1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
                1 Apple
6:20pm:
                0.5cup Quinoa with Onions, Peppers, Celery, Carrots [Olive Oil]
                1.5 Chicken Breast [Canola Oil]
               
                That was my diet.
 
 
 
The Workout:
 
PUSHUPS:
    1x42 [failure]
SIT-UPS with feet up:
    1x47 [failure]
 
 
That was the workout.
 
 
 
The Day:
 
I had a very productive class work day.  It felt good as I was beginning to feel the onset of procrastination.  But, I checked myself before it got hold. 
 
In a similar feat of what I feel to be mental strength I conquered my sickness today.  Most of the symptoms have now completely dissipated.  I now look forward to tomorrow’s run.
 
Oh and I upped both my pushups and sit-ups.  Yeah, it was a good Sunday.
 
Shana Tova!
 
That was the day.
 
 
 
 
This concludes Entry #284.

Wednesday 9/23/09
-------------------------------------------------------------------------
Diet:
6:35am:
                1cup Rolled Oats
                0.75cup Egg Beaters with 1% Fat Cottage Cheese, Peppers, Onions [Canola Oil]
                1 Pear
12:20pm:
                2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
                1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
                1 Apple
6:00pm:
                0.5cup Quinoa with Onions, Peppers, Celery, Carrots [Olive Oil]
                1.5 Chicken Breast [Canola Oil]
               
                That was my diet.
 
 
 
The Workout:
 
TREADMILL
    5min @ 8.6mph
    2:00min @ 8.7mph
    2:00min @ 8.8mph
    4.0+min @ 9.2mph
0.10 miles (until 2.0 mile) @ 11.4+mph
    -> 2.0 mile in 13:32
ELLIPTICAL [full motion]
5min @ 65-70rpm
5min @ 70-75rpm
    5min @ 75-80rpm
    4min @ 80+rpm
1min @ 85-90rpm
TREADMILL:
    10min @ 4.0mph, 8+%incline

PUSHUPS:
    3x20 (1min rest)
SIT-UPS with feet up:
    3x20 (1min rest)
 
 
 
That was the workout.
 
 
 
The Day:
 
And so sickness strikes again.  Similar in many regards to my illness exactly 4 weeks ago to the day of Monday I was the fever hit me with a sudden fierceness that put me out of the gym for a day.  Yes, just a day.  I was determined to overcome it this time.  Monday morning I was still able to hit my routine, and today (though with a slight changeup) I was able to get in Thursday’s version of a cardio workout.  I am extremely proud of this achievement as I have to be honest in that I was doubtful I was going to make it today.  But, made it I did and I have a wide grin over my face just typing this for what that means to my mental prowess.
 
 
That was the day.
 
 
 
 
This concludes Entry #286.

Thursday 9/24/09
-------------------------------------------------------------------------
Diet:
6:25am:
                1cup Rolled Oats
                0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
                1 Pear
12:20pm:
                2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
                1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
                1 Apple
6:30pm:
                0.5cup Quinoa with Onions, Peppers, Celery, Carrots [Olive Oil]
                1.5 Chicken Breast [Canola Oil]
               
                That was my diet.
 
 
 
The Workout:
 
OUTSIDE [sloping incline/decline ground]
    5min Run
    10 Intervals of 30sec Sprint, 1min Jog
    1min Walk
9+min Run
 
PUSHUPS
    3x20 (1min rest)
SIT-UPS with feet up
    3x20 (1min rest)
 
 
That was the workout.
 
 
 
The Day:
 
My run today was hardly ideal.  I would liken its cause to two factors: the first being that it was a mere 12 hours of rest compared to the standard 24.  I ended up working out at around 8 at night instead of the morning yesterday (due to my sickness) thereby causing the discrepancy in time between cardio sessions.  The second reason is due to illness.  I admittedly am still recovering and am finding myself with less energy than normal.  Furthermore this bloated feeling seems to be quickly following every meal that I ate.  I have little doubt that what occurred to my suddenly on Monday is most likely some form of the stomach flu.  I hope it passes by tomorrow, if not the Monday of next week.
 
 
That was the day.
 
 
 
 
This concludes Entry #287.

Friday 9/25/09
-------------------------------------------------------------------------
Diet:
6:30am:
                1cup Rolled Oats
                0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
                1 Pear
1:40pm:
                2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
                1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
                1 Apple
8:30pm:
                Chicken, Fish Patties, Fish Mixture, Garbanzo Beans, Potatoes, Vegetables (Various Dressings)
               
                That was my diet.
 
 
 
The Workout:
 
ELLIPTICAL:
    5min @ ~75rpm
3x5x150 BB Squat
1min rest
3x5x165 BB Deadlift
1min rest
3x5x120 BB Bench Press
1min rest
3x5x35 DB Shoulder Press
30sec rest
           3x5,4,2 Pull-Ups
1min rest
           3x7 Dips
1min rest
           3x5,2,3 Chin-Ups
1min rest
3x8 Pushups
30sec rest
3x30sec Bicycle Crunches
       30sec rest
 
 
That was the workout.
 
 
 
The Day:
 
I had a great workout.  The numbers may not show it, but I did.  My mind was entirely focused on the muscular contractions.  In fact it is this kind of mental drive that I believe actually decreased my performance in terms of raw data (but inversely so when speaking of muscular expenditure).  I hope to keep this mentality flowing through future lifting sessions so that I may embrace failure instead of fearing it.
 
At night I had a Shabbat dinner with some company.  I may have overeaten somewhat, I may have not.  I did a good job though of checking myself when I noticed that borderline closing in towards me.  I am proud for that.
 
 
That was the day.
 
 
 
 
This concludes Entry #288.

Saturday 9/26/09
-------------------------------------------------------------------------
Diet:
6:45am:
                1cup Rolled Oats
                0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
                1 Pear
12:30pm:
                2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
                1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
                1 Apple
9:00pm:
                12oz Ground Elk
                3oz Whole Grain Spaghetti
                Tomato Sauce with Celery, Carrots, Onions (Olive Oil)
               
                That was my diet.
 
 
 
The Workout:
 
--
 
 
That was the workout.
 
 
 
The Day:
 
I’m feeling better every second today.  I can’t wait for my Monday run when I’ll be back at my prime.
 
 
That was the day.
 
 
 
 
This concludes Entry #289.

Sunday 9/27/09
-------------------------------------------------------------------------
Measurements:
 
                Body Weight:    139.60lb               Change: -3.00lb
                Lean Mass:          129.97lb               Change: -2.51lb
                Percent Fat:       6.90%                    Change: -0.20%
                Body Fat:             9.63lb                    Change: -0.49lb
 
Progress Pictures:
               
                --
 
Thoughts and Opinions:
 
                It is increasingly annoying that I can’t keep a simple track of progress due to inconsistencies.  I have little doubt that the large fluctuation in body weight is due to throw up and sickness this past week.  I wish for future steady days to come.
 
 
 
 
This concludes Entry #290 Sunday Morning Edition.

Sunday 9/27/09
-------------------------------------------------------------------------
Diet:
6:50am:
                1cup Rolled Oats
                0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
                1 Pear
12:45pm:
                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
6:20pm:
                12oz Chicken Breast [Canola Oil]
                33oz Acorn Squash [Olive Oil] (Olive Oil)
               
                That was my diet.
 
 
 
The Workout:
 
PUSHUPS:
    1x36 [failure]
SIT-UPS with feet up:
    1x56 [failure]
 
 
That was the workout.
 
 
 
The Day:
 
My pushup form was super tight today.  It was a great feeling simply because of the strict discipline I made myself adhere to.  My numbers did lower though.  Most likely due to this higher version of a pushup, but also possibly because of my weakened condition from the earlier days of the week.
 
On the other hand my sit-ups showed tremendous performance increases from actual data.  In a similar, and yet converse, regard I question the form of my sit-ups.  Though there isn’t much that can go wrong, or right for that matter, it does seem a little unbelievable that the numbers jumped up so sufficiently.  But hey, I pushed to failure, who am I to complain?
 
That was the day.
 
 
 
 
This concludes Entry #290.