Workout 10-Aug-2010 (aka “Now what did I get myself into!?!”)

Chest:
Flat bench
1×20 – 35lbs (Warm Up)
1×15 – 40lbs
1×8 – 45lbs
1×5 – 45lbs
1×5 – 45lbs
1×3 – 50lbs
1×4 – 50lbs

Incline bench
1×8 – 40lbs
1×5 – 40lbs
1×4 – 40lbs
1×4 – 40lbs

Triceps:
Dumbbell kickbacks
1×12 – 20lbs

Pushdown straight bar
1×15 – 120lbs
1×10 – 120lbs
1×8 – 120lbs
1×4 – 130lbs
1×4 – 130lbs

Cardio:
Time: 35min (30 min + 5 min cooldown)
Calories burned: 555
Distance: 2.31 miles (2.65 with cooldown)
Resistance: 7

Notes:
Weight lifting felt really good. I’m going to have to really focus on getting a snack mid afternoon. This is the second day that I didn’t and I felt it. I felt very run down after my chest workout. I was literally one step away from not doing cardio. I hurt my knee over the weekend and although I can feel it, it’s not hurting enough to stop me from doing anything now. Like I posted in a title earlier this week…1000 excuses, I only need 1.

2nd day of the 60 day health challenge at work and I’m really glad I pushed through the negativity and doubt and finished my workout. i’ve got to sit down and start working out a training plan for the half marathon I mentioned yesterday. It’s going to be 13.2 miles and I’ll have 3.5 hours to complete it. As I said earlier I don’t plan on running it but I will be doing it road march style. So I need to get my boots, remember how to break them in correctly and start some walkin! 🙂

Morning
2 packets of oatmeal

Midday
garlic shells with spicy tuna

Dinner
2 roast beef sandwiches with pepperjack cheese

Snack
Cottage cheese single

Oh…By the way….

I’m going to be doing the City of Oaks half marathon on November 7th. I won’t be running but I’ll be doing it “road march” style. A few weeks ago I bought a pair of combat boots through The Boot Campaign. It’s such a great program $45 of every purchase goes back to the USO. When I was in the Army I went to many USO shows and got to meet the Dallas Cowboy Cheerleaders twice while I was in Korea. The USO certainly has an important place in the lives of our service members and anything I can do to help them continue their mission is the least I can do.

I’m extremely nervous about the prospect of doing it…But I’m also really excited. I’ve been a fan of the armed forces for a lot of years. Some of the best times I had were had with the folks I served with. This is going to rock! 🙂

Workout 09-Aug-2010

Shoulders:
Front raises
1×12 – 25lbs (Warm Up)
1×10 – 30lbs
1×6 – 30lbs

Presses
1×12 – 30lbs
1×7 – 35lbs
1×6 – 35lbs
1×3 – 40lbs

Shrugs
1×20 – 50lbs
1×20 – 50lbs
1×25 – 50lbs

Cardio:
Time: 55min
Calories burned: Unknown
Distance: 3.5 miles
Resistance: 7

Notes:
Today was the first day of a 60 day fitness challenge at work. We started out with a 2.5 mile walk. I followed it up with my shoulder workout and attempted to hit the elliptical for my usual 30 min. I was able to go 18 min and then I just completely ran out of gas.

I ate healthy at lunch but I think I over did it. I wasn’t feeling well and didn’t get a chance to get my usual honey oat bar.

Morning
bagel with cream cheese

Midday
buffet at Whole Foods..It is possible to overdo a good thing…need to get better at buffets..Or just not go.

Dinner
2 pork strips with potatoes and onions sautéed in garlic olive oil

Snack
Cheesecake (last slice from Saturday)

Workout 08-Aug-2010 (aka “296lbs”)

Weigh In
296 (down 4lbs from last weigh in and down 19lbs since 7/2/2010)

Back:
straight bar wide grip
1×20 – 110lbs (Warm Up)
1×12 – 130lbs
1×10 – 150lbs
1×6 – 150lbs
1×6 – 150lbs
1×4 – 170lbs
1×4 – 170lbs
1×2 – 190lbs
1×2 – 190lbs
1×1 – 210lbs

Narrow grip
1×12 – 130lbs
1×8 – 150lbs
1×6 – 150lbs
1×6 – 150lbs
1×4 – 170lbs

Biceps:
Dumbell curls
1×15 – 30lbs
1×8 – 35lbs
1×6 – 35lbs

Preacher curls
1×12 – 45lbs
1×8 – 55lbs
1×6 – 65lbs

Cardio:
Time: None
Calories burned: None
Distance: None
Resistance: None

Notes:
I’m now under 300lbs for the first time in a really long time. I checked on 4 different scales including the scale at work…296lbs. I didn’t do cardio today. I was doing to yardwork Saturday and stepped in a hole and twisted my knee. I did ~8 min of cardio and my knee was distractingly painful. It’s wrapped up and has ice on it now. So I’ll try again tomorrow but I don’t want to push it and injure it further.

Morning
1 bunch of grapes and slice of cheesecake :-/

Midday
Mac and cheese with some cajun sausage

Dinner
Will update later

Snack
Will update later

Workout 06-Aug-2010

Chest:
Flat dumbbell bench
1×15 – 40lbs (Warm Up)
1×12 – 45lbs
1×8 – 45lbs
1×6 – 50lbs
1×4 – 50lbs
1×4 – 50lbs

Incline dumbbell bench
1×8 – 35lbs
1×8 – 40lbs
1×6 – 40lbs
1×6 – 45lbs
1×4 – 45lbs
1×2 – 50lbs

Ticeps:
Pushdown (Straight bar)
1×15 – 100lbs (Warm Up)
1×10 – 120lbs
1×8 – 120lbs
1×6 – 130lbs

Pushdown (Rope)
3×6 – 100lbs

Cardio:
Time: 35min (30min +5min cooldown)
Calories burned: 576
Distance: 2.39 (2.70 with cooldown)
Resistance: 7

Notes:
I really need to get better about posting these so I remember what I ate…Or I could just write it down!

Morning
Frosted mini-wheats

Midday
Don’t remember 🙁

Dinner
Don’t remember 🙁

Snack
Don’t remember 🙁

Workout 05-Aug-2010 (aka “1000 excuses not to workout…all I need is 1”)

Shoulders:
Front Press
1×12 – 25lbs (Warm Up)
1×10 – 30lbs
1×8 – 35lbs
1×6 – 30lbs
1×4 – 35lbs
1×6 – 30lbs
1×3 – 35lbs
1×3 – 35lbs

Raises
1×8 – 25lbs
1×8 – 25lbs
1×6 – 25lbs

Shrugs
1×15 – 50lbs (max weight at work gym)
1×15 – 50lbs
1×15 – 50lbs

Cardio:
Time: 35min (30min +5min cooldown)
Calories burned: 576
Distance: 2.33 (2.68 with cooldown)
Resistance: 7

Notes:
Shoulders felt good today…As long as I take time to properly warm them up I don’t feel the impingement at all. I was supposed to work legs today…But I made the call not to. I’m noticing my legs are very muscular and as the weight comes off they are getting very vascular. For now I will change to working them once a week at the new gym where they have more leg stations.

I didn’t eat breakfast b/c I overslept and hit the ground running at work. I also forgot to pack a lunch so ended up going out. I could have done without the fries but the tuna steak sandwich was awesome and I believe it was a healthy decision.

Wasn’t that motivated until I started lifting…The hardest part of working out for me is getting in the door.

Morning
No breakfast (Bad!!!!)

Midday
Tuna steak sandwich with fries from Carolina Ale house and sweet tea

Dinner
2 tuna fish sandwiches with pepper jack cheese and tomato

Snack
1/4 cup of almonds with 1/2 of milk

Workout 03-Aug-2010 (aka “dude on the treadmill in front of me…Stop farting!!!”)

Biceps:
Dumbbell Curl
1×15 – 30lbs (Warm Up)
1×10 – 35lbs
1×8 – 35lbs
1×6 – 35lbs
1×3 – 40lbs

Straight Bar
1×12 – 55lbs
1×8 – 65lbs
1×6 – 75lbs
1×4 – 75lbs
1×3 – 80lbs

Dumbbell Hammer Curls
1×10 – 35lbs
1×6 – 35lbs
1×4 – 40lbs

Back:
Lat bar pulldowns (Straight)
1×15 – 90lbs (Warm up)
1×15 – 110lbs
1×10 – 130lbs
1×6 – 150lbs
1×6 – 150lbs
1×4 – 150lbs

Lat bar pulldowns (Narrow)
1×12 – 110lbs
1×10 – 130lbs
1×8 – 150lbs
1×6 – 150lbs

Row
1×10 – 110lbs
1×8 – 130lbs
1×8 – 130lbs
1×5 – 150lbs

Cardio:
Time: 35min (30min +5min cooldown)
Calories burned: 452
Distance: 1.99 (2.29 with cooldown)

Notes:
Little late getting this posted…I increased the resistance on the elliptical so the distance was a bit down but I did get a good workout and kept a pace of 158-168 strides per min..

Morning
2 packets of oatmeal with a banana

Midday
2 tuna fish sandwiches (garlic and herb mix)

Dinner
2 roast beef sandwiches with pepperjack cheese

Snack
went to bed early so no snack

Workout 02-Aug-2010 (aka “Insert witty line here…”)

Chest:
Flat Bench (Dumbbell)
1×15 – 40lbs (Warm Up)
1×10 – 45lbs
1×8 – 45lbs
1×3 – 50lbs
1×2 – 50lbs

Incline Straight Bar
1×12 – 45lbs
1×10 – 65lbs
1×8 – 85lbs
1×6 – 95lbs
1×4 – 95lbs

Flyes (Machine)
1×12 – 50lbs
1×8 – 70lbs
1×8 – 70lbs

Triceps:
Rope Pushdowns
1×15 – 90lbs (Warm up)
1×12 – 100lbs
1×6 – 110lbs
1×2 – 120lbs
1×4 – 110lbs

Overhead dumbbell push
1×12 – 30lbs
1×8 – 30lbs
1×6 – 30lbs

Straight bar pushdown
1×6 – 120lbs
1×6 – 120lbs
1×4 – 130lbs

Abs:
2×10
1×9

Cardio:
Time: 35min (30min +5min cooldown)
Calories burned: 506
Distance: 2.11 (2.42 with cooldown)

Notes:
Had a fitness assessment and they didn’t want me to eat anything 2 hours before..Not really sure why since they didn’t do blood work..But anyway..Made it through weights feeling pretty good. Starting cardio I felt really rundown and almost talked myself out of doing it..But I pushed through and kept a really good pace, ~165 strides per min which increased my mileage a good bit from the last elliptical day.

Starting a fitness challenge soon at work..I’m looking forward to the added motivation

Morning
Bowl of frosted mini wheats

Midday
2 turkey burgers with pepperjack and watermelon chunks

Dinner
2 Chicken sandwiches with pepperjack cheese

Snack
2tbs of cottage cheese and half a peach diced