Workout 20-June-2017

Tuesday means it’s weigh in day! Today I’m down 3.1lbs from last Tuesday. Overall since May 22nd I’m down 17.3lbs. I’m really happy with the progress so far. Went a bit over on my fat today but getting closer with carbs and even protein. Trying out some new protein cookies to see how I like them. They actually have 10g more protein than the whey protein power I’m using.

Morning Workout:

Barbell Bentover Row – 95lbs (first set), 115lbs (last three sets) – 10/10/10/10

Preacher Curls – 45lbs (first set), 55lbs (second and forth set), 60lbs (third set) – 10/10/8/8

Incline Bench Press – 85lbs (first set), 95lbs (last three sets) – 10/10/8/8

Machine Chest Flies – 100lbs (first set), 105lbs (second and third set), 110lbs (forth set) – 15/15/15/15

TRX Rows – Bodyweight – 12/12/12/12

Battle Rope – No weight – 40sec/40sec/40sec/40sec

Treadmill – 35min – 5.0% Incline – 3.1mph – HR: ~120bpm for entire time

Evening Workout:

Treadmill – 45min – 5.0% Incline – 3.1mph – HR: ~120bpm for entire time

Goal Macros: (Daily Macros)

Carbs = 245 (242), Protein = 240 (228), Fat = 100 (116)

Workout 19-June-2017

A new week means a new session/workout with my trainer. She and I meet every Monday morning to run through a new workout and answer any question I have. Forgot to log my bfast this morning so I ended up going over on carbs. Still having some issues getting close to my daily protein goals. I’m eating a lot of turkey, beef and also supplementing with a whey protein powder. I want to continue losing weight but I don’t want to lose strength so I want to definitely hit that protein number.

Morning Workout:

TRX Squats – Bodyweight – 12/12/12

Dumb Bell Deadlifts – 25lbs (first set), 35lbs (last two sets) – 12/12/12

Leg Press – 118lbs (first set), 208lbs (last three sets) – 10/10/10/10

Incline PushUp – Bodyweight – 12/12/12

Plate Raise – 25lb plate – 12/12/12

Treadmill – 30min @3mph 4.5% incline

Evening Workout:

Treadmill – 45min @3.2mph 5% incline

Goal Macros: (Daily Macros)

Carbs = 245 (260), Protein = 240 (194), Fat = 100 (85)

Workout 18-June-2016

Solid workout today along with a walk on the greenway. I have really come to enjoy using the TRX strap system. It allows me to do things like squats in a modified position to take pressure off my knees. However since I’ve been doing them using TRX straps I’m now almost able to stand completely vertical and do a full depth squat with no pain in my knees.

Morning Workout:

TRX Squats – Bodyweight – 12/12/12/12

TRX Rows – Bodyweight – 10/12/12/12

Cable Row – 42.5lbs (first two sets), 50lbs (last two sets) – 12/12/12/12

Cable Side Holds – 37.5lbs (first set), 42.5lbs (last three sets) – 40sec/40sec/40sec/40sec

TRX Flies – Bodyweight – 12/12/12/12

Machine Lat Pulldown – 42.5lbs (first set), 50lbs (last three sets) – 12/10/10/10

Shoulder Press – 30lbs (first set), 35lbs (second set), 40lbs (third set), 45lbs (fourth set) – 12/12/11/8

Greenway Walk – 3.32miles – 57m.15s – 17m.13s pace

Evening Workout:

Treadmill – 45min – 4.5% incline – 3.5mph (first 15min), 3.8mph (last 30min)

Goal Macros: (Daily Macros)

Carbs = 245 (238), Protein = 240 (180), Fat = 100 (92)

Workout 17-June-2017

So this morning I woke up and did *not* feel like going to the gym. I thought it was because I was tired and my body was telling me to slow down a bit so I was going to make today a rest day. As I was cooking breakfast and eating I realized I didn’t feel tired or worn out. Giving it some more thought and being totally honest with myself I realized that the workout I was supposed to do today has some exercises that I’m not a huge fan of. Once I realized that it was like a switch flipped and I put my gym clothes on and proceeded to have a *really* good workout. I’m pretty proud of myself for figuring this out and being totally honest about why I didn’t want to workout today. So here’s the workout.

Morning Workout:

Barbell Bent Over Rows – 95lbs (first set), 100lbs (last 3 sets) – 10/10/10/10

Preacher Curls – 35lbs (first set), 45lbs (last 3 sets) – 10/10/9/10

Incline Bench Press – 95lbs (first set), 85lbs (last 3 sets) – 10/10/10/10

Chest Flies – 100lbs (first and third set), 115lbs (second and fourth set) – 15/12/11/10

TRX Rows – Bodyweight – 12/12/12

Battle Rope – No Weight – 40sec/40sec/40sec/40sec

Treadmill – 35min – 4% Incline – 3.5mph

Evening Workout:

Treadmill – 45min – 4.5% Incline – 3.7mph

Goal Macros: (Daily Macros)

Carbs = 245 (240), Protein = 240 (191), Fat = 100 (80)

Workout 16-June-2017

Good day at the gym. Started out the morning with a cup of Okios Triple Mixed Berry Yogurt as a pre-workout meal. I’m not feeling confident enough to do a fasting workout yet.

Morning workout:

TRX Squats – Bodyweight – 12/12/12/12

Cable Side Holds – 47lbs – 40sec/40sec/40sec/40sec

TRX Rows – Bodyweight – 12/12/12/12

TRX Flies – Bodyweight – 12/12/12/12

Machine Rows – 47lbs (first set, 50lbs last 3 sets) – 12/10/8/8

Machine Shoulder Press (front grip) – 37lbs – 12/12/10/10

Machine Shoulder Press (side grip) – 42lbs – 10/10/8/8

Treadmill – 35min – 4% incline – 3.5mph (first 15min), 3.7mph (last 15min)

Evening workout:

Treadmill – 45min – 4% incline – 3.5mph (first 15min), 3.7mph (last 30min)

Goal Macros: (Daily Macros)

Carbs = 245 (229), Protein = 240 (205), Fat = 100 (95)

Oh, There You Are Apathy

So the last few weeks have been busy, chaotic, blah, blah, blah, etc. I’ve not been working out and I’ve been trying to stay with the meal plan but I’ve had little success there.

The conference was a good experience. I decided to take the bike down to Orlando so I took a day off and super-slabbed it down. 10 hours later I checked into a hotel on the Disney grounds (yes, the conference was at Disney). I was so tired I grabbed some pizza and crashed. Apparently I don’t do well being tired and trying to find something healthy. I saw the advert for pizza and the decision was made. The rest of the week saw much of the same. No exercise (aside from walking to and from the parking lot. seriously, it was like half a mile) and I did my best with food choice but I still feel like I failed with that. I took 2 days to ride back and didn’t make good food choices. For as long as I’ve had a bike food has played a bit part. I would base motorcycle rides on finding a dive restaurant or just something different. So as soon as I hit the road I’m on the lookout for interesting food places. I did relegate myself to gas station sandwiches (shut up, I like them), chips and water. I didn’t have any fast food on the way back, instead I picked up food at gas stations and stopped at rest stops along the way.

The last week was spent in a general funk about a lot things, things I’m not getting into here. I used the funk as a “way out”. I worked out once..But half assed. I had a really hard time hitting my calorie intake. Truth be told, I didn’t hit it the entire week. I just wasn’t hungry most of the time, but when I finally did feel hungry I didn’t eat the right things.

In other news, I sold my Jeep last week. I’m 100% two wheels. I was really nervous about it and still am to be honest but it was a good time to sell and now I have no car payment and hope to get my savings up to a good point in the next few months. I felt the need to do something out of character. I’m a very calculating person when it comes to things like that. I think *a lot* about the “what if’s” of a particular action. With selling the Jeep I didn’t do that. So far the sky hasn’t fallen and I seem to be handling the fallout well. Some things are difficult to such as grocery shopping and trying to carry anything that won’t fit in my saddlebags. Those limitations have helped out a bit. Being on the bike makes it really hard to stop for fast food, and very hard to over shop for groceries. I’m still working out the kinks but I do believe that it was a good choice impulsive or not.

This is the part where I say I’m going to get back on track and hit the gym and start hitting my calorie intake with the proper foods, right? But at this point all I can think is what’s the point.

In Other News

I’m heading down to FL this week for a conference. I’m taking the bike and planning on doing a bit of camping before the conference and possible after. I think the hotel has a gym. If not I’ll be focusing more on running. Food choice is going to be … interesting..Did I mention that the conference is at Epcot Center? Yea..Wish me luck!


This morning I stopped by Subway and had 2 Western Egg and Cheese Muffin Melts. As I was waiting while they were being made I started asking myself is this cheating on my current meal plan? I’m sticking with the P90x meal plan for the most part. I’m doing a larger calorie deficit than is called for and still having trouble eating enough to meet my daily intake value of 2200 simply because I don’t feel hungry and when I do eat it doesn’t take as much to fill me up. I’ve been taking a Men’s Multi-Pak vitamin pack from GNC and since I started taking that I’ve noticed that I’m not as hungry as I used to be..A very odd feeling actually.

But anyway, back to the Subway this morning. I’ve always used Subway as my “go to” for a healthy choice when eating out. For the most part everything on their menu is much healthier than 99% of fast food places. (Note: Below values are *per* muffin melt. At the end in bold I’ve included the value for both)

Serving Size: 125g (250g)
Calories: 160 (320)
Calories From Fat: 35 (70)
Total Fat: 4g (8)
Saturated Fat: 1.5g (3)
Trans Fat: 0g
Cholesterol: 10mg (20)
Sodium: 680mg (1360)
Carbs: 19g (38)
Dietary Fiber: 5g (10)
Sugars: 1g (2)
Protein: 15g (30)
Vitamin A: 2% of Daily Value
Vitamin C: 4% of Daily Value
Calcium: 30% of Daily Value
Iron: 8% of Daily Value

I did some searching on daily allowances and the numbers above fall well into the daily allowance for a 2000 calorie intake. I’m going to double check my meal plan but I believe that it allows 350-400 calories for breakfast.

So, cheating or not cheating?

**EDIT 0827: Oops!! I originally went off the version with whole egg. I actually get the egg white version. Values updated to reflect the egg white goodness. That significantly dropped most values, aside from Sodium.**

The Right Decision

First day back in the gym..I’ve made a wise decision.

I felt really good before getting to the gym and all through my workout. I went back with a workout I know well. I started with it last year and lost 35lbs with it and some extra cardio.

Doug’s Six Day Cutting Routine

I’ve pointed several people to this workout because it makes sense and it *works*. I keep my rest between sets to 20 seconds and reps between 6-8. I start out with 10 minutes of moderate cardio to get the blood flowing and warm up. Then move into the workout. Because I don’t mess around it doesn’t take a lot of time to do this workout. Once I get done I do another 20 min of HITT (High Intensity Interval Training). This has been shown to give a better workout than 45-60 min of moderate cardio. Here’s what I do on the elliptical:

5 min moderate pace/moderate resistance
2 min fast pace/ max resistance
1 min moderate pace/ moderate resistance
2 min fast pace/max resistance
1 min moderate pace / moderate resistance
3 min fast pace / max resistance
1 min moderate pace / moderate resistance
2 min fast pace / max resistance
1 min moderate pace / moderate resistance
2 min fast pace / max resistance
5 min cool down

All said and done this workout takes me about an hour. I never realized how motivating the gym environment actually is. I definitely feel good about getting back in there. I’m working on a “formalized” plan and I’ll post that back here. I’m also doing the Couch to 5k program so I’ve got to figure a way to get that in. HITT is only recommended 3 times a week. So that leaves me a couple of days for road running. However, I do need to be vigilant to burnout. I don’t want to push myself too hard and end up injured or not making any progress.

I did cheat again today, but it was sort of a good kind of cheat. I hopped on the scale at the gym before working out and I’ve lost 4lbs! And that’s weighing in after a full day of water, food, etc. I think I will probably switch back to weekly weigh-in’s. It helps motivate me and it will also let me know how my workouts are going. My pants are already starting to feel loose again..So that helps as well 🙂


The word I use to describe the last week. Some things I’ve learned this week:

  • I don’t like working out at home
  • I don’t like measuring my food
  • I don’t like working out at home
  • I don’t like working out at home
  • I don’t like working out at home

As you can tell there’s a subtle underlying theme…For those that don’t pick it up I’ll spell it out, I DON”T LIKE WORKING OUT AT HOME!!!!!!! It’s gotten to the point that I find myself dreading working out so much that I end up over sleeping and have to workout in the evening, which then makes it difficult to go to sleep.

P90x is what I expected when I bought it…I get a good workout and it’s effective. I just don’t like being in the house, in front of the TV working out. I’ve never been a gym rat but I do enjoy the environment. So with that being said I’m adjusting my workouts to include going to the gym more than working out at home. I will continue to do the plyometrics, yoga x, and ab ripper x portions of P90x. I just have to break up the monotony if I’m going to get through this.

As for the food weighing. I’m going to continue to stick with the P90x meal plan. It’s got a good selection of food but the only drawback is having to weigh things out. A hassle, but something I’ll continue to do.

My frustrations with the plan overall lead me to cheat last week. Thursday afternoon I had a chicken rice bowl from Moe’s and Friday I had a steak, which I’d planned on having with the P90x meal plan anyway. But the plan called for 10oz. I had the entire 24oz steak. I felt bad after eating it and resolved to stay on course for the rest of the weekend. I decided to get out of the house on Saturday in order to avoid wanting to eat junk. My mistake there was taking my motorcycle. One of my favorite pastimes is hopping on the bike and finding out of the way diner’s (a la Diner, Drive-In’s, and Dives). I ended up at Golden Corral. For those that don’t know Golden Corral is what I call a “Feed Trough Restaurant.” You walk in, pay your money and then slam your face in the feed trough. I hate to say it but if you want to feel better about yourself, go there. I tried to make healthy choices but let’s be honest, the “healthy” food there isn’t that healthy. Then came Sunday and the Superbowl. My usual routine is something bbq-ey. Well, that ended up being Buffalo Wild Wings. *sigh* Writing it down makes me feel even worse about falling off the wagon.

This is a new week and so far I’m on track. I’ll hit the gym up tonight and then get back on track with working out in the mornings. I want to stick with this program for the 90 days and beyond. I just need to find the right balance for me.