Food 11/30/2007

Today I ate:

• Maximum Protein drink (link is closest I could find in another brand), 9:00 AM, 110 Calories
  
• Turkey and Spinach Sandwich on Whole Wheat Toast with Mustard, 12:00 PM, 280 Calories
  
• Apex Iced Banana Nut Breakfast Bar, 2:30 PM, 220 Calories
  
• Apex Oatmeal Apple Cinnamon Breakfast Square, 5:00 PM, 210 Calories
• 4 oz. (precooked) Ground Turkey Breast, Whole Wheat Hamburger Bun, 8:45 PM, 320 Calories

1140 Calories Total

Workout 11/30/2007

I worked out today, running about 5 minutes late as ususal, dammit. Today was upper body day:

• Warmup on recumbent bike, 7 minutes
• Barbell Curls, 50/50/50 (using the "fixed-weight" barbells)
• Dumbbell Front Raises, 17.5/17.5/17.5 (alternating arms)
• Bench Presses, Smith machine, 50/50/50 (plus 44.5 for the bar)
• Dumbbell Lateral Raises, 12.5/12.5/12.5
• Dumbbell exercise for rotator cuffs I can't find online, 10/10/10
• Seated Rear lateral Dumbbell Raises, 10/10/10
• Dumbbell Shoulder Press, 22.5/22.5/22.5
• Dumbbell Shrugs, 50/50/50
• Tricep Pushdowns, 70/70/70
• Cable Seated Row, 90/90/90
• Lat Pulldowns, 95/95/95
• Elliptical Cross Trainer, 10 minutes
• Recumbent Bike, 13 minutes

The Elliptical is not yet boring because it is still new, but it will get there soon. Still, splitting it up into 2 parts is a LOT better, I think I will keep that as a rule for now, always do 2 kinds of cardio at the end of the workout, and see if that works.

Food 11/29/2007

Today I ate:

• Maximum Protein drink (link is closest I could find in another brand), 9:00 AM, 110 Calories
• Turkey and Spinach Sandwich on Whole Wheat Toast with Mustard, 12:00 PM, 280 Calories
• Apex Oatmeal Apple Cinnamon Breakfast Square, 5:00 PM, 210 Calories
• Spicy Tuna Roll and 6-piece Tekka Maki roll, 8:00 PM 410 Calories

Skipped a meal yet again, only drank 2 quarts of water. Gotta get better at that...

1010 Calories Total

Workout 11/29/2007

I worked out today, running 5 minutes late. Today was lower body day:

• Warmup on recumbent bike, 7 minutes
• Leg Presses (hamstrings/glutes/quads) at 240/240/240
• Calves, 240/240/240
• Quads, 110/110/110
• Hip Abductors, 190/190/190
• Hamstrings, 115/115/115
• Hip Adductors, 160/160/160
• Floor Bridges, 3 sets of 10
• Cable Crunches (I do this standing up), 150/150/150
• Cable Wood Chops, 100/100/100
• Elliptical Cross Trainer, 10 minutes
• Recumbent Bike, 13 minutes

Weigh In

I weighed myself today, just sort of seeing what the last few days have done, since I am so busy I am not eating as much nor am I drinking as much. This morning I was 208 pounds. That's 9 pounds in 3 days, which is unnatural. That has to be water weight loss.

Candy

Just by way of disclosure, I have one single piece of candy sometime after supper and before bed every night. Starting next week that will be an Advent Calendar chocolate, but lately it has been a single Life Savers mint. Previously I had sugar-free mints but the store was out when I went last time, and a single Life Saver is only 15 calories. I think the chocolates are roughly 11 calories each (12 pieces is 129 calories). I almost had 2 life savers tonight because of no dinner, but I figured that was silly and I should stick with the principle of it.

Eating them probably drags out my "addiction" to sweets, just like the diet cokes I occasionally have, but it makes a nice cap to the day and it is a good reward.

This weekend I will eat the rest of the life savers on my free day, then start the chocolates on Sunday!

Food 11/28/2007

Today I ate:

• French Vanilla Cream Power Crunch, 8:30 AM, 195 Calories
  
• Turkey and Spinach Sandwich on Whole Wheat Toast with Mustard, 12:00 PM, 280 Calories
  
• Apex Iced Banana Nut Breakfast Bar, 5:00 PM, 220 Calories

Man, I really blew my schedule today. Maybe I can have my Assistant Producer remind me to eat. Just kidding, Rich, if you ever read this!

695 Calories Total

Workout 11/28/2007

I worked out today, running about 5 minutes late. Today was upper body day:

• Warmup on recumbent bike, 7 minutes
• Bench Presses, Smith machine, 50/50/50 (plus 44.5 for the bar)
• Barbell Curls, 50/50/50 (using the "fixed-weight" barbells)
• Dumbbell Front Raises, 17.5/17.5/17.5 (alternating arms)
• Dumbbell Lateral Raises, 12.5/12.5/12.5
• Dumbbell exercise for rotator cuffs I can't find online, 10/10/10
• Seated Rear lateral Dumbbell Raises, 10/10/10
• Dumbbell Shoulder Press, 20/20/20 (the 22.5 dumbbells were unavailable)
• Dumbbell Shrugs, 50/50/50
• Tricep Pushdowns, 70/70/70
• Cable Seated Row, 90/90/90
• Lat Pulldowns, 95/95/95
• Elliptical Cross Trainer, 10 minutes
• Recumbent Bike, 13 minutes

Food 11/27/2007

Today I ate:

• Apex Oatmeal Apple Cinnamon Breakfast Square, 9:00 AM, 210 Calories
• Maximum Protein drink (link is closest I could find in another brand), 11:30 AM, 110 Calories
• Apex Iced Banana Nut Breakfast Bar, 2:00 PM, 220 Calories
• 4 oz Bionaturae Whole Wheat Fusili, 6.5 oz. Enrico's Pasta Sauce, 8:45 PM, 449 Calories

I completely forgot to eat at 4:30, and got home late for the evening meal. I need to keep the body going with food, but I'm just NOT as hungry as I used to be, which is kind of cool, since I ALWAYS used to be hungry, even when full.

989 Calories Total (!)

Workout 11/27/2007

I worked out today, running on time! Today was lower body day:

• Warmup on recumbent bike, 7 minutes
• Leg Presses (hamstrings/glutes/quads) at 240/240/240
• Calves, 240/240/240
• Quads, 110/110/110
• Hamstrings, 110/110/110
• Hip Abductors, 190/190/190
• Cable Crunches (I do this standing up), 150/150/150
• Hip Adductors, 160/160/160
• Floor Bridges, 3 sets of 10
• Cable Wood Chops, 100/100/100
• Elliptical Cross Trainer, 10 minutes
• Recumbent Bike, 13 minutes

Food 11/26/2007

Yesterday I ate:

• Maximum Protein drink (link is closest I could find in another brand), 9:00 AM, 110 Calories
• Apex Iced Banana Nut Breakfast Bar, 12:00 PM, 220 Calories
• Spicy Tuna Roll and Maguro Roll, 2:30 PM 474 Calories
• Subway 6-inch Turkey Sub (no cheese), 6:30 PM, 280 Calories
• Apex Iced Banana Nut Breakfast Bar, 8:30 PM, 220 Calories

Workout 11/26/2007

I worked out today, running 15 minutes late. Today was upper body day:

• Warmup on recumbent bike, 7 minutes.
• Barbell Curls, 50/50/50 (using the "fixed-weight" barbells)
• Bench Presses, Smith machine, 50/50/50 (plus 44.5 for the bar)
• Dumbbell Front Raises, 17.5/17.5/17.5 (alternating arms)
• Dumbbell Lateral Raises, 12.5/12.5/12.5
• Dumbbell exercise for rotator cuffs I can't find online, 7.5/7.5/7.5
• Seated Rear lateral Dumbbell Raises, 7.5/7.5/7.5
• Dumbbell Shoulder Press, 22.5/22.5/22.5
• Dumbbell Shrugs, 50/50/50
• Tricep Pushdowns, 70/70/70
• Cable Seated Row, 90/90/90
• Lat Pulldowns, 95/95/100
• Elliptical Cross Trainer, 10 minutes
• Recumbent Bike, 13 minutes

8 pounds!

I weighed myself today, 417 pounds (exactly, even), a loss of 8 pounds for the week! That feels much better, of course, after a total of 3 pounds for the last 2 weeks.

This brings me up above 50 pounds lost!

Food 11/25/2007

Today I ate:

• Banana Nut Odwalla Bar, 9:00 AM, 240 Calories
  
• 2 Wasa Light Rye crispbreads with 2 tablespoons of fat-free cream cheese, 11:30 AM, 90 Calories
• Turkey Pesto Panini, 2:00 PM, 498 Calories
• 2 Wasa Light Rye crispbreads with 2 tablespoons of fat-free cream cheese, 4:30 PM, 90 Calories
• 1 low-fat whole-wheat tortilla, 2 tbsp barbecue sauce, 2 oz. chicken, 1/2 oz. lowfat cheese, 2 tbsp onion, 7:30 PM, 290 Calories

1208 Calories total

Food 11/24/2007

Today was Free Day:

• 0.5 ounce Honey-Roasted Macadamia Nuts (they were disgusting), 9:00 AM, 107 Calories
• 5.5-ounce Potato Knish (similarly disgusting), 9:30 AM, indeterminate on Calories, I found one source that calls it 300 for a 6-ounce Knish
• Belgian Waffle with Syrup, 3 slices Bacon, Malted Milkshake, 11:00 AM, 2130 Calories
  
• Roughly 8 ounces mixed Candy, 12:30 PM, 900 Calories
• Chicken Vindaloo, 2 ounces Saffron Rice, Naan, 3:00 PM, 600 Calories
• Stick Pepper Jack Cheese, Lindt White Coconut Bar, 5:00 PM, 424 Calories
• 1/4 Barbecue Chicken, 5 bones Baby-Back Ribs, Corn on the Cob, 1/4 cup Baked Beans, 8:30 PM, 1269 Calories
• 550 ml bottle Porter, 10:00 PM, 301 Calories

Total is 6031 calories, yikes. I'm gonna have to keep an eye on these free days. That's almost as much as I ate the rest of the week combined.

Food 11/23/2007

Today I ate:

• Peanut Butter Fudge Power Crunch, 12:15 PM, 190 Calories
• 1 low-fat whole-wheat tortilla, 2 tbsp barbecue sauce, 2 oz. chicken, 1/2 oz. lowfat cheese, 2 tbsp onion, 2:15 PM, 290 Calories
• 2 Wasa Light Rye crispbreads with 2 tablespoons of fat-free cream cheese, 4:15 PM, 90 Calories
• Strawberry Pomegranate Odwalla Bar, 6:30 PM, 220 Calories
• 4.15 ounces Tilapia, 1 tablespoon Simply Fruit Apricot Jam, 4.05 ounces California-Style Vegetables (steamed), 3 ounces Brown Rice, 9:00 PM, 290 Calories

1080 Calories total

Workout 11/23/2007

I worked out today near my house as it was a day off. I was running a couple hours late, it was very difficult getting myself to go to the gym, I am really struggling with this the last coupl,e weeks. I keep winning, but it's hard, the cardio portion of my workout is almost intimidating these days, and I don't know why. Anyhow, today was lower body day:

• Warmup on recumbent bike, 7 minutes
• Leg Presses (hamstrings/glutes/quads) at 240/240/240
• Calves, 240/240/240
• Hamstrings, 105/105/120
• Quads, 105/105/105
• Hip Abductors, 160/160/160 (the equipment is different at this gym, and the same weight is harder than at my usual gym)
• Hip Adductors, 130/130/130 (the equipment is different at this gym, and the same weight is harder than at my usual gym)
• Cable Crunches (I do this standing up), 160/160/160
• Floor Bridges, 3 sets of 10
• Cable Wood Chops, 100/100/100
• Elliptical Cross Trainer, 10 minutes
• Recumbent Bike, 13 minutes

Food 11/22/2007

Yesterday I ate:

• Apex Creamy Vanilla Workout Shake, 9:45 AM, 250 Calories
• Turkey, Stuffing, Candied Yams, Mashed Potatoes, Green Bean Casserole, plain Dinner Roll, Gravy, 1:00 PM, I took small servings of everything, and ate only single servings, let's call it roughly 1000 calories
• Slice Key Lime Pie, 3:00 PM, roughly 400 Calories
• Roughly 2 cups Crunch-'N-Munch-style popcorn, 6:00 PM, 560 Calories
• 4 pieces Spanakopita, six mini-quiche, 8:00 PM, 527 Calories
• Piece Apple Pie, 10:00 PM, 277 Calories

The only thing I regret is the Crunch-'N-Munch, I intended to have a single handful, but lost my resolve.

3014 Calories, huge, more than double my normal load. Oh well, it was a holiday and I had a lot of fun with my friends!

Workout 11/22/2007

I worked out today, was running about 30 minutes behind my planned departure. The gym near my house was surprisingly busy. Today was upper body day:

• Warmup on recumbent bike, 7 minutes.
• Tricep Pushdowns, 70/70/70
• Bench Presses, Smith machine, 50/50/50 (plus 44.5 for the bar)
• Barbell Curls, 50/50/50 (using the "fixed-weight" barbells)
• Dumbbell Front Raises, 15/15/15 (alternating arms)
• Dumbbell Lateral Raises, 10/10/10
• Dumbbell exercise for rotator cuffs I can't find online, 8/8/8
• Seated Rear lateral Dumbbell Raises, 8/8/8
• Dumbbell Shoulder Press, 20/20/20
• Dumbbell Shrugs, 50/50/50
• Cable Seated Row, 100/100/100
• Lat Pulldowns, 100/100/100
• Elliptical Cross Trainer, 10 minutes
• Recumbent Bike, 13 minutes

Thanksgiving

I am going to a friend's for Thanksgiving today, after I work out. My plan is to eat more Turkey than starches, and eat reasonable portions, but not to deny myself too much. I am also not taking this as a free day, it's a holiday for heaven's sake!

Food 11/21/2007

Today I ate:

• Apex Rich Chocolate Workout Shake, 8:15 AM, 270 Calories
• Turkey and Spinach Sandwich on Whole Wheat Toast with Mustard, 12:00 PM, 280 Calories
• Apex Oatmeal Apple Cinnamon Breakfast Square, 3:00 PM, 210 Calories
• Apex Fix Chocolate Peanut Butter Bar, 6:45 PM, 160 Calories
• 1 low-fat whole-wheat tortilla, 2 tbsp barbecue sauce, 2 oz. chicken, 1/2 oz. lowfat cheese, 2 tbsp onion, 4:30 PM, 290 Calories

I was busy and wasn't watching the clock as closely as I should have.

1210 Calories total

Workout 11/21/2007

I worked out today, running about 5 minutes late. I worked out at the gym near home, because I needed to go to the post office to pick up a package from my parents. Today wa slower body day:

• Warmup on recumbent bike, 7 minutes
• Leg Presses (hamstrings/glutes/quads) at 240/240/240
• Calves, 240/240/240
• Hamstrings, 115/115/115
• Quads, 105/105/105
• Hip Abductors, 160/160/160 (the equipment is different at this gym, and the same weight is harder than at my usual gym)
• Hip Adductors, 130/130/130 (the equipment is different at this gym, and the same weight is harder than at my usual gym)
• Cable Crunches (I do this standing up), 145/145/145
• Cable Wood Chops, 100/100/100
• Floor Bridges, 3 sets of 10
• Elliptical Cross Trainer, 6 minutes
• Recumbent Bike, 17 minutes

Food 11/20/2007

Today I ate:

• French Vanilla Cream Power Crunch, 9:30 AM, 195 Calories
• Apex Oatmeal Apple Cinnamon Breakfast Square, 11:30 AM, 210 Calories
• Turkey and Spinach Sandwich on Whole Wheat Toast with Mustard, 3:15 PM, 280 Calories
• Maximum Protein drink (link is closest I could find in another brand), 5:30 PM, 110 Calories
• Trader Joe's Frozen Quiche, 8:00 PM, 460 Calories (delicious, but sodium-laden)

1255 Calories total

Workout 11/20/2007

I worked out today, running 15 minutes late, which is too much on a day when I have an early meeting, so I felt cramped for time. Today was upper body day:

• Warmup on recumbent bike, 7 minutes
• Bench Presses, Smith machine, 50/50/50 (plus 44.5 for the bar)
• Barbell Curls, 50/50/50 (using the "fixed-weight" barbells)
• Dumbbell Front Raises, 15/15/15 (alternating arms)
• Dumbbell Lateral Raises, 10/10/10
• Dumbbell exercise for rotator cuffs I can't find online, 7.5/7.5/7.5
• Seated Rear lateral Dumbbell Raises, 7.5/7.5/7.5
• Dumbbell Shoulder Press, 22.5/22.5/22.5
• Dumbbell Shrugs, 50 (I was running late and only did one set)
• Tricep Pushdowns, 70/70/70
• Cable Seated Row, 90 (I was running late and only did one set)
• Lat Pulldowns, Cybex Machine, 95/95/95
• Elliptical Cross Trainer, 5 minutes
• Recumbent Bike, 18 minutes

Food 11/19/2007

Yesterday I ate:

• Maximum Protein drink (link is closest I could find in another brand), 9:00 AM, 110 Calories
• Apex Oatmeal Apple Cinamon Breakfast Square, 11:30 PM, 210 Calories
• Turkey Sandwich from a deli, mustard no mayo, on squaw bread, 2:30 PM, 350 Calories
• Apex Oatmeal Apple Cinamon Breakfast Square, 5:00 PM, 210 Calories
• Spicy Tuna Roll and 6-piece Tekka Maki roll, 8:00 PM 410 Calories

1290 Calories

Workout 11/19/2007

Yesterday I worked out, running 5 minutes late. It was lower body day:

• Warmup on recumbent bike, 7 minutes
• Leg Presses (hamstrings/glutes/quads) at 240/240/240
• Calves, 240/240/240
• Quads, 110/110/110
• Hamstrings, 115/115/115
• Hip Abductors, 190/190/190
• Hip Adductors, 160/160/160
• Cable Crunches (I do this standing up), 140/140/140
• Floor Bridges, 3 sets of 10
• Cable Wood Chops, 100/100/100
• Elliptical Cross Trainer, 4 minutes
• Recumbent Bike, 20 minutes

The ellipticals at my normal gym are more complex and I ended up messing around with a couple of them before I got the hang of it.

Zero Pounds

Well, I weighed 425 pounds yesterday, the same as a week before, and 2 pounds up from my unofficial weigh-in of 422.75 last Tuesday. Very frustrating, and not very motivating. At least I was prepared for it: I could kind of tell, all week, that I wasn't losing. This week includes Thanksgiving, and while I don't plan on going hog-wild, I do intend to eat well for one meal and have pie if I can.

Everyone says this is normal and to be expected, but man it sucks.

Food 11/18/2007

Today I ate:

• Strawberry Pomegranate Odwalla Bar, 9:00 AM
• 1 low-fat whole-wheat tortilla, 2 tbsp barbecue sauce, 2 oz. chicken, 1/2 oz. lowfat cheese, 2 tbsp onion, 11:30 AM
• 2 Wasa Light Rye crispbreads with 2 tablespoons of fat-free cream cheese, 2:00 PM
• 1 low-fat whole-wheat tortilla, 2 tbsp barbecue sauce, 2 oz. chicken, 1/2 oz. lowfat cheese, 2 tbsp onion, 4:30 PM
• 7.15 oz Ahi Tuna Steak, pan fried (no oil), 4 ounces steamed corn,
  

Food 11/17/2007

Saturday was free day. I ate:

• French Vanilla Cream Power Crunch, 9:30 AM
• Breakfast Burrito from Roberto's, Roll of Life Savers, 10:00 AM (I only ate half the burrito, and the link is a guess)
• 2 slices Pesto Pizza (Vegetarian), 1 stick String Cheese, 3 oz Yogurt Pretzels, 12:30 PM
• 2 Choco Tacos, 3:30 PM
• Greek variety dinner, I'm too lazy to link it all: kebabs, tyropita, spanakopita, glass of Retsina, greek salad, pita bread, I skipped the rice mostly, 7:00 PM
  
• 2 Apple Blossoms, 8:30 PM
  

Workout 11/17/2007

Saturday I worked out, I really dawdled, like an hour and a half after I intended to go. It was upper body day:

• Warmup on recumbent bike, 7 minutes.
• Tricep Pushdowns, 70/70/70
• Barbell Curls, 50/50/50 (using the "fixed-weight" barbells)
• Dumbbell Front Raises, 15/15/15 (alternating arms)
• Dumbbell Lateral Raises, 10/10/10
• Bench Presses, Smith machine, 50/50/50 (plus 44.5 for the bar)
• Dumbbell exercise for rotator cuffs I can't find online, 10/10/10
• Seated Rear lateral Dumbbell Raises, 10/10/10
• Dumbbell Shoulder Press, 20/20/20
• Dumbbell Shrugs, 47.5/47.5/47.5
• Cable Seated Row, 85/85/85
• Lat Pulldowns, 100/100/100
• Elliptical Cross Trainer, 5 minutes
• Recumbent Bike, 18 minutes

I'm going to start working in the Elliptical more and more to change up my workout and try to get my cardio up to speed again. Not sure why things seem to have slowed down.

Food 11/16/2007

Friday I ate:

• Apex Oatmeal Apple Cinnamon Breakfast Square, Coffee, 6:45 AM
• Apex Oatmeal Apple Cinnamon Breakfast Square, 10:30 AM
• Turkey Sandwich on Rye with Mayo, 12:30 PM
• Apex Oatmeal Apple Cinnamon Breakfast Square, Amstel Light Beer, 4:30 PM
• 4 oz Bionaturae Whole Wheat Fusili, 6 oz. Enrico's Pasta Sauce, 8:00 PM

Workout 11/16/2007

Friday I had to go on a business trip, so I didn't do my usual workout that day. I just did cardio:

• Elliptical Cross Trainer, 5 minutes
• Recumbent Bike, 23 minutes
  

Friday

Friday I am on a business trip all day, and that will involve lunch and supper with our publisher. I will do my best to eat well, and am bringing along 3 Apex breakfast bars to use for 3 of my 5 meals, not ideal but I do what I can. In the morning I will have to do only cardio because I have to get to the train station by 7:00 or so. I'll do a full upper body routine Saturday morning. This will be the first weekday I have been in San Diego and have not exercised since I started.

Food 11/15/2007

Today I ate:

• Maximum Protein drink (link is closest I could find in another brand), 9:00 AM
• Turkey and Spinach Sandwich on Whole Wheat Toast with mustard, 11:30 AM
• Apex Oatmeal Apple Cinamon Breakfast Square, 2:00 PM
• Maximum Protein drink (link is closest I could find in another brand), 4:30 PM
• Apex Oatmeal Apple Cinamon Breakfast Square, 8:30 PM

Workout 11/15/2007

I worked out today, running about 5 minutes late. Today was lower body day:

• Warmup on recumbent bike, 7 minutes
• Leg Presses (hamstrings/glutes/quads) at 240/240/240
• Quads, 110/110/110
• Calves, 240/240/240
• Hamstrings, 115/115/115
• Hip Abductors, 190/190/190
• Hip Adductors, 160/160/160
• Cable Crunches (I do this standing up), 140/140/140
• Floor Bridges, 3 sets of 10
• Cable Wood Chops, 100/100/100
• Recumbent Bike, 21 minutes, plus 2 minutes at lower intensity for cooldown, I also tried the elliptical briefly but the intensity was almost scary, I'll try to work into it. I need to change up the cardio a bit, my weight loss seems to be slowing down and that should help.
  

Food 11/14/2007

Yesterday I ate:

• French Vanilla Cream Power Crunch, 8:30 AM
• Apex Oatmeal Apple Cinamon Breakfast Square, 11:00 AM
• 1 slice veggie pizza, 1 slice BBQ Chicken Pizza, 3 beers, 1:00 PM (company party)
• Maximum Protein drink (link is closest I could find in another brand), 5:00 PM
• Spicy Tuna Roll and 6-piece Tekka Maki roll, 7:30 PM

Workout 11/14/2007

I worked out today, I left the house on time! Today was upper body day:

• Warmup on recumbent bike, 7 minutes.
• Barbell Curls, 50/50/50 (using the "fixed-weight" barbells)
• Dumbbell Lateral Raises, 10/10/10, these went relatively well when done really early, but I still feel a lot of shifting in there where my injury was last winter
• Bench Presses, Smith machine, 50/50/50 (plus 44.5 for the bar)
• Dumbbell Front Raises, 15/15/15 (alternating arms)
• Dumbbell exercise for rotator cuffs I can't find online, 7.5/7.5/7.5
• Seated Rear lateral Dumbbell Raises, 7.5/7.5/7.5
• Dumbbell Shoulder Press, 22.5/22.5/22.5
• Dumbbell Shrugs, 47.5/47.5/47.5
• Tricep Pushdowns, 70/70/70
• Cable Seated Row, 90/90/90 (I think I'll stay at 90 a bit longer)
• Lat Pulldowns, Cybex Machine, 95/95/95
• Recumbent Bike, 21 minutes plus 2 minutes cooldown

Food 11/13/2007

Yesterday I ate:

• Maximum Protein drink (link is closest I could find in another brand), 9:00 AM
• Turkey and Spinach Sandwich on Whole Wheat Toast with drizzle of Flaxseed Oil, 11:30 AM
• Apex Oatmeal Apple Cinamon Breakfast Square, 2:00 PM
• Maximum Protein drink (link is closest I could find in another brand), 4:30 PM
• 4 oz Bionaturae Whole Wheat Fusili, 5.5 oz. Enrico's Pasta Sauce, 8:30 PM

Workout 11/13/2007

I worked out today, running about 10 minutes late as usual. Today was lower body day:

• Warmup on recumbent bike, 7 minutes
• Leg Presses (hamstrings/glutes/quads) at 240/240/240
• Calves, 240/240/240
• Quads, 110/110/110
• Hamstrings, 115/115/115
• Hip Abductors, 190/190/190
• Hip Adductors, 160/160/160
• Cable Crunches (I do this standing up), 150/150/150
• Floor Bridges, 3 sets of 10
• Cable Wood Chops, 100/100/100
• Recumbent Bike, 21 minutes, plus 2 minutes at lower intensity for cooldown, I had to add a level of resistance to get my heart rate above 130 at 80 RPM, which is bizarre--at this rate I'm going to run out of resistance in a few months

2 More Pounds

Okay, I did something I had originally promised myself I wasn't going to do, and I weighed myself after only a day, and I got a result of 422.75 pounds. I lost 2 more pounds in a day, or the scales between gyms are that different. I won't do that again, and will not update my "official total" until next week, but I was really curious.

Food 11/12/2007

Yesterday I ate:

• Designer Whey Protein drink, 9:00 AM
• 1 low-fat whole-wheat tortilla, 2 tbsp barbecue sauce, 2 oz. chicken, 1/2 oz. lowfat cheese, 2 tbsp onion, 12:00 PM
• Banana Nut Odwalla Bar, 3:00 PM
• 2 Wasa Light Rye crispbreads with 2 tablespoons of fat-free cream cheese, 5:30 PM
• 4.5 oz. Tilapia, 4 oz. steamed corn, 4 oz. Brown Rice, 8:00 PM

Workout 11/12/2007

I worked out today. I actually went back to bed for an hour when I first got up, and am not feeling well, but I still managed to drag myself to the gym. I definitely was slower at the gym, however. Today was upper body day:

• Warmup on recumbent bike, 7 minutes.
• Bench Presses, 50 (plus 44.5 pound bar), I only did one set before I got nervous about doing it solo, it was a tough set and I didn't want to drop the weight on myself, so I switched machines.
  
• Chest Presses, Hammer Strength Iso Lateral Bench press, 35/35/35 (each side, total of 70), the last set was awful, but it was technically the 4th set, I guess.
  
• Barbell Curls, 45/45/50 (using the "fixed-weight" barbells)
• Dumbbell Front Raises, 15/15/15 (alternating arms)
• Dumbbell exercise for rotator cuffs I can't find online, 8/8/8
• Seated Rear lateral Dumbbell Raises, 8/8/8
• Dumbbell Lateral Raises, 10/10/10
• Dumbbell Shoulder Press, 20/20/20
• Tricep Pushdowns, 70/70/70
  
• Cable Seated Row, 100/100/100
• Dumbbell Shrugs, 47.5/47.5/47.5
• Lat Pulldowns, 100/100/100
• Recumbent Bike, 21 minutes plus 2 minutes cooldown

3 Pounds

Well, I'm sick today, but I went to the gym anyway. Ugh. I weighed myself and I lost 3 pounds for the week. I'm not entirely surprised, I was trying a lower intensity on the exercise bike last week, aiming for lower in my heart rate which is supposed to give me increased fat burning. I also was very bad with the regularity of my diet last week, I need to stay on the proper schedule to get the most effect, or my body will store more than it burns.

If I had lost 7 pounds, I would have been able to say I had lost 50 pounds, that would have been a good milestone. Still, progress is progress!

Food 11/11/2007

Today I ate:

• Odwalla Cranberry C Monster bar, 9:00 AM
• 2 Wasa Multigrain crispbreads with 2 tablespoons of fat-free cream cheese, 11:30 AM
• 1 low-fat whole-wheat tortilla, 2 tbsp barbecue sauce, 2 oz. chicken, 1 oz. lowfat cheese, 2 tbsp onion, 2:30 PM
• 1 low-fat whole-wheat tortilla, 2 tbsp barbecue sauce, 2 oz. chicken, 1 oz. lowfat cheese, 2 tbsp onion, 5:00 PM
• 8oz Ahi Tuna Steak, pan fried (no oil), 3.5oz Brown Rice, 4oz. California-Style Vegetables (steamed), 7:30 PM

Food 11/10/2007

Yesterday was free day. I ate:

• Peanut Roll candy, 8:00 AM (different brand than link, 3oz. size)
• 1 French Toast, Chorizo and Eggs with Tortillas, Hash Browns, Orange Juice, 9:45 AM
• 4 ounces mixed candy, small bag movie theater popcorn, small diet coke, 12:00 PM
• Mushroom Swiss burger, mashed potatoes, 3:00 PM
• Small Hot Fudge Sundae, 4:00 PM
• Spicy Tuna Roll, 6-piece Tekka Maki roll, Dragon Roll, 4 pieces mixed nigiri, 7:30 PM
• 2 3.5oz Éclairs, pint Skim Milk, 9:30 PM

I discovered this day that I couldn't eat as much as I used to. I could not finish my sushi, a meal I had eaten regularly for years, nor could I finish that breakfast. The supper I was actually ill from eating about 2/3 what I normally would, and I couldn't even finish the éclairs. A good discovery actually.

Food 11/09/2007

Friday I ate:

• French Vanilla Cream Power Crunch, 9:00 AM
• Subway 6-inch Turkey Sub (no cheese), 11:30 AM
• Apex Oatmeal Apple Cinamon Breakfast Square, 2:00 PM
• Maximum Protein meal-replacement shake, 6:00 PM
• 2 Wasa Light Rye crispbreads with 2 tablespoons of fat-free cream cheese, 8:30 PM

Workout 11/08/2007

I worked out today, running 10 minutes late. Today was lower body day:

• Warmup on recumbent bike, 7 minutes
• Quads, 110/110/110
• Hamstrings, 110/110/110
• Leg Presses (hamstrings/glutes/quads) at 240/240/240
• Calves, 240/240/240
• Hip Abductors, 190/190/190
• Hip Adductors, 160/160/160
• Cable Crunches (I do this standing up), 140/140/140
• Floor Bridges, 3 sets of 10
• Cable Wood Chops, 100/100/100
• Recumbent Bike, 19 minutes, plus 2 minutes at lower intensity for cooldown

Today was much better than yesterday, I felt much more energetic and much less annoyed about having to do all of this to be healthy.

Food 11/08/2007

Yesterday I ate:

• Maximum Protein meal-replacement shake, 9:00 AM
• Turkey Sandwich, 12:30 PM
  
• Apex Oatmeal Raisin Breakfast Square, 3:00 PM
• Maximum Protein meal-replacement shake, 5:00 PM
• 4 oz Bionaturae Whole Wheat Fusili, 6 oz. Enrico's Pasta Sauce, 2 oz. Shrimp, 8:30 PM

Workout 11/08/2007

I worked out today, running about 15 minutes late. Today was upper body day:

• Warmup on recumbent bike, 7 minutes.
• Bench Presses, Smith machine, 50/50/50 (plus 44.5 for the bar)
• Barbell Curls, 50/50/50 (using the "fixed-weight" barbells)
• Dumbbell Front Raises, 15/15/15 (alternating arms)
• Dumbbell Lateral Raises, 10/10/10, I still feel like I am getting ZERO progress with these
• Dumbbell exercise for rotator cuffs I can't find online, 7.5/7.5/7.5
• Seated Rear lateral Dumbbell Raises, 7.5/7.5/7.5
• Dumbbell Shrugs, 45/45/45
• Dumbbell Shoulder Press, 22.5/22.5/22.5(this worked very well at the higher weight)
• Tricep Pushdowns, 80/80/70 (I think I need to do 70 a bit longer)
• Cable Seated Row, 105/105/90 (not very good form today)
• Lat Pulldowns, Cybex Machine, 95/95/95
• Recumbent Bike, 19 minutes plus 2 minutes cooldown

Food 11/07/2007

Today I ate:

• Maximum Protein meal-replacement shake, 9:00 AM
• Went to lunch with old friends, had 4-5 pieces fresh bread, unsweetened iced tea, ~5 ounces Yellowtail (broiled), ~4 ounces steamed corn, ~6 ounces steamed vegetables, 1:00 PM
  
• Apex Oatmeal Raisin Breakfast Square, 4:30 PM
• 10 ounces Red Snapper, 4 ounces steamed corn, 8:00 PM

I really blew out my schedule today, and the bread was wayyyyy off my diet. I guess I've been doing well, but I bet it's a small week, especially if I don't get back in the groove.

Workout 11/07/2007

I worked out today, running 20 minutes late. Today was lower body day:

• Warmup on recumbent bike, 7 minutes
• Leg Presses (hamstrings/glutes/quads) at 240/240/240
• Cable Crunches (I do this standing up), 130/130/130
• Hip Adductors, 145/145/145
• Hamstrings, 115/115/115
• Quads, 110/110/110
• Calves, 240/240/240
• Hip Abductors, 175/180/185
• Floor Bridges, 3 sets of 10
• Cable Wood Chops, 100/100/100
• Recumbent Bike, 19 minutes, plus 2 minutes at lower intensity for cooldown

Food 11/06/2007

Today I ate:

• Maximum Protein meal-replacement shake, 9:00 AM
• Apex Oatmeal Raisin Breakfast Square, 11:30 AM
• Apex Fix Chocolate Peanut Butter Bar, 2:45 PM
• Maximum Protein meal-replacement shake, 5:15 PM
• 4 oz Bionaturae Whole Wheat Fusili, 6 oz. Enrico's Pasta Sauce, 2 oz. Shrimp, 8:30 PM
  

Workout 11/06/2007

I worked out today, running about 10 minutes late (surprise). Today was upper body day:

• Warmup on recumbent bike, 7 minutes.
• Cable Seated Row, 105/105/90 (my shoulder feels strained so I did this early, before the muscles were tired)
• Chest Presses, Cybex machine, 75/75/70
• Barbell Curls, 45/45/50 (using the "fixed-weight" barbells)
• Dumbbell Front Raises, 15/15/15 (alternating arms)
• Dumbbell Lateral Raises, 10/10/10, I feel like I am getting NO progress with these
• Dumbbell exercise for rotator cuffs I can't find online, 7.5/7.5/7.5
• Seated Rear lateral Dumbbell Raises, 7.5/7.5/7.5
• Dumbbell Shoulder Press, 20/20/20 (this can potentially go up in weight)
• Dumbbell Shrugs, 45/45/45
• Tricep Pushdowns, 70/80/70
• Lat Pulldowns, Cybex Machine, 95/95/90
• Recumbent Bike, 19minutes plus 2 minutes cooldown

Food 11/05/2007

Today I ate:

• Triple Chocolate Power Crunch, large coffee with 2 tbsp skim milk, 9:00 AM
• Shrimp Curry, Basmati Rice, Naan (I didn't eat all of the rice or the naan), 12:30 PM
• Maximum Protein meal-replacement shake, 3:15 PM
• 5.5 oz. Tilapia, 1/2 tsp. olive oil, 1 cup California-Style Vegetables (steamed), 8:00 PM

Due to having lots to do today, I got off schedule and completely forgot the 5:00 meal. Can't get in that habit. Lunch was a bit of a departure, though delicious. I didn't have a way to bring this week's sandwich supply in, and no car to forage for myself, so I went with a group from work. I'm feeling even more confident about coking fish, though I live on the damned ocean, why is all the fish in the local market from somewhere else? I need to find somewhere else to buy fish.

Workout 11/05/2007

I worked out today. My car is in the shop, so I walked 1.4 miles to the gym, leaving at 6:15 AM, arriving at 6:45. A couple months ago I would have made it there maybe, but not in a half hour and not ready to do a workout. Very, very pleased. Today was lower body day:

• Warmup on recumbent bike, 7 minutes
• Leg Presses (hamstrings/glutes/quads) at 240/240/240
• Calves, 240/240/240
• Quads, 105/105/105
• Hamstrings, 110/110/110
• Hip Adductors, 145/145/145
• Hip Abductors, 175/175/175
• Cable Crunches (I do this standing up), 130/130/130
• Floor Bridges, 3 sets of 10
• Cable Wood Chops, 90/90/90
• Recumbent Bike, 19 minutes, plus 2 minutes at lower intensity for cooldown

12 Pounds!!!

Well, last time I only lost 2 pounds, today the scale showed 428 (427.75), for a total of 12 pounds lost!!! I have lost 43 pounds since September 18th!

I guess I was right about the water weight last week, but it still feels good to do that many pounds at once, even if it's an "accounting correction!"

Food 11/04/2007

Today I ate:

• Banana Nut Odwalla Bar, 8:30 AM
  
• 2 Wasa Light Rye crispbreads with 2 tablespoons of fat-free cream cheese, 11:00 AM
• 1/2 Cup Egg Whites, 1 Carb Chopper whole wheat tortilla, 3 tsp salsa, a few tablespoons chopped veggies, 2:00 PM
  
• Strawberry Pomegranate Odwalla Bar, 5:00 PM
• 8oz Ahi Tuna Steak, pan fried in no oil, 4oz. steamed corn, 8:15 PM
  

Food 11/03/2007

Today was my free day (I decided I wanted Sunday to detox from it):

• Fun Size Snickers, Single Reese's Peanut Butter Cup (one half serving), Hershey's Nugget, one packet Fun Size M&Ms, 8:30 AM
• 2 Johnsonville Brats with Whole Wheat Buns, sauerkraut, and mustard, 9:30 AM
• 1 serving Bottle Caps Candy, 11:00 AM
• Vending machine serving of Mike and Ikes, Diet Pepsi (Saturn Dealer waiting room food, yay!). 1:00 PM
• 1/3 pound burger, no cheese, no mayo, white bun, and I'll be damned if I can find an easy way to link a plain burger that isn't from a chain; this may be equivalent, but I have no idea what's on that one, 2:00 PM
• 2 Wasa Light Rye crispbreads with 2 tablespoons of fat-free cream cheese, 4:30 PM
• 13-inch woodfired, wafer-thin-crust pizza with tomato sauce, onions, basil, and a thin scattering of Pecorino Romano cheese; not sure how to find a comparable pizza online, maybe this? I ate 3/4 of it, but they took so long to get to me and clear my table I had one more slice. It was delicious, but the service was terrible. One more thing, I walked the half mile there, then walked to the grocery store and then walked home, not sure I could have done that 2 months ago, and I know I WOULDN'T have done that two months ago. 6:30 PM.
• 2 3.5oz Eclairs. Yet another "I saw it on Good Eats and wanted it" moment, 8:15 PM

Food 11/02/2007

Yesterday I ate:

• Maximum Protein meal-replacement shake, 9:00 AM
• Apex Oatmeal Apple Cinamon Breakfast Square, 11:30 AM
• Apex Fix Chocolate Peanut Butter Bar, 2:30 PM
• Maximum Protein meal-replacement shake, 5:30 PM
• 2 Wasa Light Rye crispbreads with 2 tablespoons of fat-free cream cheese, 8:30 PM

Workout 11/02/2007

I worked out today, running about 5 minutes late. Today was upper body day:

• Warmup on recumbent bike, 7 minutes.
• Chest Presses, Cybex machine, 75/70/70
• Barbell Curls, 45/45/50 (using the "fixed-weight" barbells)
• Dumbbell exercise for rotator cuffs I can't find online, 7.5/7.5/7.5
• Seated Rear lateral Dumbbell Raises, 7.5/7.5/7.5
• Dumbbell Lateral Raises, 10/10/10
• Dumbbell Front Raises, 15/15/15 (alternating arms)
• Tricep Pushdowns, 70/70/70
• Dumbbell Shrugs, 45/45/45
• Cable Seated Row, 105/90/90
• Lat Pulldowns, Cybex Machine, 95/95/95
• Recumbent Bike, 17 minutes plus 2 minutes cooldown

I forgot to do shoulder presses!

Food 11/01/2007

Today I ate:

• Maximum Protein meal-replacement shake, 9:00 AM
• Turkey and Spinach Sandwich on Whole Wheat Toast with drizzle of Flaxseed Oil, 12:00 PM
• Good Eats Protein bar, 3:30 PM
• Maximum Protein meal-replacement shake, 5:30 PM
• Spicy Tuna Roll and 6-piece Tekka Maki roll, 7:30 PM