Food 1/31/2008

Today I ate:

• Triple Chocolate Power Crunch, 8:15 AM, 195 Calories
• Turkey and Spinach Sandwich on Whole Wheat Toast with Horseradish, 11:30 AM, 260 Calories
• Apex Iced Oatmeal Raisin Breakfast Square, 2:00 PM, 210 Calories
• Maximum Protein drink (link is closest I could find in another brand), 4:00 PM, 110 Calories
• 4 oz Bionaturae Whole Wheat Fusili, 6.5 oz. Enrico's Pasta Sauce, 7:30 PM, 449 Calories

1224 Calories Total

Workout 1/31/2008

I worked out this morning, running 5 minutes late and very sleepy. Today was lower body day, a good thing on a lower-energy morning:

• Warmup on recumbent bike, 7 minutes
• Calves, 260/260/260
• Leg Presses (hamstrings/glutes/quads), 260/260/260
• Quads, 120/120/120
• Hip Adductors, 220/220/220
• Hamstrings, 120/120/120
• Cable Wood Chops, 120/120/120
• Hip Abductors, 190/190/190
• Floor Bridges, 3 sets of 10
• Cable Crunches (I do this standing up), 160/160/160
• Elliptical Cross Trainer, 10 minutes
• Recumbent Bike, 13 minutes

Food 1/30/2008

Yesterday I ate:

• Maximum Protein drink (link is closest I could find in another brand), 8:30 AM, 110 Calories
• Turkey and Spinach Sandwich on Whole Wheat Toast with Horseradish, 12:30 PM, 260 Calories
• Apex Iced Oatmeal Raisin Breakfast Square, 6:00 PM, 210 Calories
• Michelina's Lean Gourmet Swedish Meatball Dinner, 8:45 PM, 310 Calories

890 Calories Total

Workout 1/30/2008

I worked out today, running 10 minutes late and kind of low on energy. Today was upper body day:

• Warmup on recumbent bike, 7 minutes
• Bench Presses, Smith machine, 70/70/70 (plus 44.5 for the bar)
• Barbell Curls, 60/60/60 (using the "fixed-weight" barbells)
• Dumbbell Front Raises, 17.5/17.5/17.5 (alternating arms)
• Dumbbell Lateral Raises, 15/15/15
• Seated Rear lateral Dumbbell Raises, 12.5/12.5/12.5
• Dumbbell Shoulder Press, 22.5/22.5/22.5
• Dumbbell Shrugs, 60/60/60 (60 in each hand, 120 total)
• Triceps Pushdowns, 80/80/80
• Lat Pulldowns, 100/100/100
• Cable Seated Row, 105/105/105
• Elliptical Cross Trainer, 10 minutes
• Recumbent Bike, 13 minutes

Food 1/29/2008

Yesterday I ate:

• French Vanilla Cream Power Crunch, 8:30 AM, 195 Calories
• 2 Surf Brothers Steak Skewers, 2 servings Cabbage Salad, Diet Coke, 12:30 PM, 520 Calories (lunch with a friend)
• Jennie-O Turkey Burger Patty (4 ounce), Whole Wheat Dinner Roll, 12:30 PM, 250 Calories, 8:45 PM, 300 Calories

I forgot to eat for much of the day.

965 Calories Total

Workout 1/29/2008

I worked out yesterday, running 10 minutes late. It was lower body day:

• Warmup on recumbent bike, 7 minutes
• Leg Presses (hamstrings/glutes/quads), 260/260/260
• Calves, 260/260/260
• Quads, 120/120/120
• Hamstrings, 120/120/120
• Hip Adductors, 220/220/220
• Hip Abductors, 190/190/190
• Cable Wood Chops, 120/120/120
• Cable Crunches (I do this standing up), 160/160/160
• Floor Bridges, 3 sets of 10
• Elliptical Cross Trainer, 10 minutes
• Recumbent Bike, 13 minutes

Workout 1/28/2008 (pt 2)

I went back to the gym over lunch Monday to finish my aborted workout from the morning. Upper body day:

• Warmup on recumbent bike, 7 minutes
• Barbell Curls, 55/55/55 (using the "fixed-weight" barbells)
• Dumbbell Front Raises, 17.5/17.5/17.5 (alternating arms)
• Dumbbell Lateral Raises, 15/15/15
• Seated Rear lateral Dumbbell Raises, 12.5/12.5/12.5
• Dumbbell Shoulder Press, 25/25/25
• Dumbbell Shrugs, 60/60/60 (60 in each hand, 120 total)
• Bench Presses, Smith machine, 70/70/70 (plus 44.5 for the bar, doing this late in the rotuine was PAINFUL, but good)
• Triceps Pushdowns, 80/80/80
• Cable Seated Row, 105/105/105
• Lat Pulldowns, 100/100/100

Food 1/28/2008

Today I ate:

• Peanut Butter Creme Power Crunch, 9:15 AM, 190 Calories
• Turkey and Spinach Sandwich on Whole Wheat Toast with Horseradish, 1:30 PM, 260 Calories
• Maximum Protein drink (link is closest I could find in another brand), 4:00 PM, 110 Calories
• Subway 6-inch Turkey Sub (no cheese), Subway Apple Slices, 48 oz Light Lemonade, 6:00 PM, 335 Calories
• Apex Iced Oatmeal Raisin Breakfast Square, 8:00 PM, 210 Calories

1105 Calories Total

Workout 1/28/2008

I worked out today, and will again at lunch. I originally left 10 minutes behind schedule, got to the gym and found I had left my gym shorts at home, and in fact I realized I had left them in the laundry room the night before. When I got home I found my shorts outside for some reason, and it had rained so I had to dry them (lord knows why someone threw them out in the rain, people are really messed up). So I got to the gym about 2 hours and 20 minutes late. I did 30 minutes of cardio this morning therefore, and will do the resistance training at lunch:

• Elliptical Cross Trainer, 15 minutes
• Recumbent Bike, 15 minutes

Food 1/27/2008

Yesterday I ate:

• Odwalla Berries GoMega Bar, 10:00 AM, 220 Calories
• 1 serving McCann's Quick-Cooking Oatmeal (added Splenda, Cinnamon, and Cardamom), 3 pieces Jennie-O Extra Lean Turkey Bacon, 12:30 PM, 200 Calories
• Cranberry C Monster Odwalla Bar, 2:30 PM, 220 Calories
• 1 serving McCann's Quick-Cooking Oatmeal (added Splenda, Cinnamon, and Cardamom), 4 pieces Jennie-O Extra Lean Turkey Bacon, 12:30 PM, 220 Calories
• 10 ounces Red Snapper, 8 ounces Butternut Squash, 10 sprays I Can't Believe It's Not Butter, salt/pepper, 2:00 PM, 474 Calories

1334 Calories Total

Food 1/26/2008

Saturday I ate a bunch of stuff. Of course. It was my free day. I'll try to come back and detail it, but it was probably 6500 calories or so... Not sure really.

Food 1/25/2008

Friday I ate:

• French Vanilla Cream Power Crunch, 8:00 AM, 195 Calories
• Apex Iced Latte Java Delight Cookie, 10:30 AM, 200 Calories
• Subway 6-inch Turkey Sub (no cheese), 48 oz Light Lemonade, 1:30 PM, 300 Calories
• Apex Iced Oatmeal Raisin Breakfast Square, 4:30 PM, 210 Calories
• Trader Joe's Quiche Mexicaine, 8:00 PM, 500 Calories

1405 Calories Total

Workout 1/25/2008

I worked out today. I was running 10 minutes early, but that was 5 minutes behind what I was shooting for, and I forgot my iPod at work and had to go pick it up first, so I ended up getting to the gym exactly on time for my usual arrival. Whew! Anyhow, today was lower body day, motivation obviously good, and I moved at a relatively brisk pace for the morning:

• Warmup on recumbent bike, 7 minutes
• Leg Presses (hamstrings/glutes/quads), 260/260/260
• Calves, 260/260/260
• Quads, 120/120/120
• Hamstrings, 120/120/120
• Hip Adductors, 205/220/220
• Hip Abductors, 190/190/190
• Cable Wood Chops, 110/110/120
• Cable Crunches (I do this standing up), 160/160/160
• Floor Bridges, 3 sets of 10
• Elliptical Cross Trainer, 10 minutes
• Recumbent Bike, 13 minutes

7 pounds=101 Pounds

It's the new math.

I lost 7 pounds for the week, a total of 101 pounds since I first started. I'd like to thank my publicist... Anyhow, I'm very happy with progress but not complacent about goals: I have a long way to go still. In college I weighed 180, in September of last year I weighed 471. Basically I had gained a fat guy in weight, these days it's only a college athlete.

And I've lost a seventh-grader.

Food 1/24/2008

Today I ate:

• Triple Chocolate Power Crunch, 8:30 AM, 195 Calories
• Turkey Sandwich from a deli, mustard no mayo, on Pumpernickel bread, 12:30 PM, 350 Calories
• Apex Iced Oatmeal Raisin Breakfast Square, 4:30 PM, 210 Calories
• 10 ounces Butternut Squash, 10 sprays I Can't Believe It's Not Butter, salt/pepper, 6 ounces Tombo (Albacore) Tuna steak, 4:00 PM, 426 Calories

1181 Calories Total

Workout 1/24/2008

I worked out today, running about 10 minutes late, but again my energy level was up and I got through my workout relatively briskly. I just have to focus. Today was upper body day:

• Warmup on recumbent bike, 7 minutes
• Bench Presses, Smith machine, 70/70/70 (plus 44.5 for the bar)
• Dumbbell Lateral Raises, 15/15/15
• Barbell Curls, 55/55/55 (using the "fixed-weight" barbells)
• Dumbbell Front Raises, 17.5/17.5/17.5 (alternating arms)
• Seated Rear lateral Dumbbell Raises, 10/10/10
• Dumbbell Shoulder Press, 22.5/22.5/22.5
• Dumbbell Shrugs, 60/60/60 (60 in each hand, 120 total)
• Triceps Pushdowns, 80/80/80
• Cable Seated Row, 105/105/105
• Lat Pulldowns, 100/100/100
• Elliptical Cross Trainer, 10 minutes
• Recumbent Bike, 13 minutes

Food 1/23/2008

Yesterday I ate:

• Maximum Protein drink (link is closest I could find in another brand), 8:15 AM, 110 Calories
• Apex Iced Latte Java Delight Cookie, 10:30 AM, 200 Calories
• Turkey Sandwich, mustard no mayo, with swiss cheese, on wheat bread, with guacamole (unfortunately), and some salad with no dressing, 1:30 PM, we'll call it 650 Calories, this was a business lunch
  
• Spicy Tuna Roll and 6-piece Tekka Maki roll, Brothers All-Natural Fuji Apple Crisps, 6:00 PM, 449 Calories

1310 Calories Total

Workout 1/23/2008

I worked out yesterday (and then work was busy all day so I got behind on the blog), running 5 minutes late. I ended up really making some headway with getting my energy level up yesterday, and was happy with that. Yesterday was lower body day:

• Warmup on recumbent bike, 7 minutes
• Leg Presses (hamstrings/glutes/quads), 260/260/260
• Calves, 260/260/260
• Quads, 120/120/120
• Hamstrings, 120/120/120
• Hip Adductors, 205/205/205
• Hip Abductors, 175/175/175
• Cable Wood Chops, 110/110/110
• Cable Crunches (I do this standing up), 160/160/160
• Floor Bridges, 3 sets of 10
• Elliptical Cross Trainer, 10 minutes
• Recumbent Bike, 13 minutes

Food 1/22/2008

Today I ate (busy day, forgot to eat):

• Cookies and Creme Power Crunch, 8:30 AM, 195 Calories
• 2 small pieces white bread, 1 serving mako shark (delicious), 1 cup steamed corn, ~6 ounces steamed vegetables, 12:30 PM, 646 Calories Total, though I'm pretty sure that wasn't 10 ounces of Mako Shark... This was lunch with a friend.
  
• Apex Iced Oatmeal Raisin Breakfast Square, 7:30 PM, 210 Calories

1051 Calories Total

Workout 1/22/2008

I worked out today, running 5 minute slate as usual. And again it took much longer than expected to get through my workout. I think I am just waiting too long between sets, but I don;t feel like I am going more slowly. It seems odd to me. Today was upper body day, and it was very busy so some things involved me working around unavailable equipment:

• Warmup on recumbent bike, 7 minutes
• Bench Presses, Smith machine, 70/70/70 (plus 44.5 for the bar)
• Barbell Curls, 55/55/55 (using the "fixed-weight" barbells)
• Dumbbell Lateral Raises, 15/15/15
• Seated Rear lateral Dumbbell Raises, 12.5/12.5/12.5 (difficult at this weight, but the 10s were all taken)
  
• Dumbbell Front Raises, 15/15/20 (alternating arms, someone had the damned 17.5 dumbbells for about a half hour straight)
• Dumbbell Shoulder Press, 25/25/25
• Dumbbell Shrugs, 60/60/60 (60 in each hand, 120 total)
• Triceps Pushdowns, 80/80/80 (better now)
  
• Cable Seated Row, 105/105/105 (likewise better)
  
• Lat Pulldowns, 100/100/100
• Elliptical Cross Trainer, 10 minutes
• Recumbent Bike, 13 minutes

Food 1/21/2008

Today I ate:

• 1 serving McCann's Quick-Cooking Oatmeal (added Splenda, Cinnamon, and Cardamom), 3 pieces Jennie-O Extra Lean Turkey Bacon, 9:30 AM, 200 Calories
• Michelina's Lean Gourmet Chicken Alfredo Florentine, Brothers All-Natural Fuji Apple Crisps, 12:30 PM, 289 Calories
• Odwalla Berries GoMega Bar, 2:30 AM, 220 Calories
• 1 serving McCann's Quick-Cooking Oatmeal (added Splenda, Cinnamon, and Cardamom), 3 pieces Jennie-O Extra Lean Turkey Bacon, 5:00 PM, 200 Calories
• 1 package (2 cups/2 servings) Trader Joe's Cioppino, 5 ounces Pineapple, 7:30 PM, 408 Calories (the Cioppino was okay, not great, and very salty, gonna give this a miss in the future)
  

1317 Calories Total

Workout 1/21/2008

I worked out today near my home, Overslept and was an hour late, but no big deal on a day off. Today was lower body day:

• Warmup on recumbent bike, 7 minutes
• Leg Presses (hamstrings/glutes/quads), 260/260/260
• Quads, 120/120/120
• Hamstrings, 120/120/120
• Hip Abductors, 145/145/145 (these machines are tougher at this gym)
  
• Hip Adductors, 175/175/175 (these machines are tougher at this gym)
• Cable Wood Chops, 110/110/110
• Cable Crunches (I do this standing up), 160/160/160
• Floor Bridges, 3 sets of 10
• Elliptical Cross Trainer, 10 minutes
• Recumbent Bike, 13 minutes

I had trouble getting my heart rate up for much of my cardio workout, not sure what was up with that.

Food 1/20/2008

Today I ate:

• 1 serving McCann's Quick-Cooking Oatmeal (added Splenda, Cinnamon, and Cardamom), 3 pieces Jennie-O Extra Lean Turkey Bacon, 9:00 AM, 200 Calories
• 4 oz. (precooked) Ground Turkey Breast, Whole Wheat Dinner Roll, 12:30 PM, 250 Calories
• 2 Wasa Light Rye crispbreads with 2 tablespoons of fat-free cream cheese, 3:00 PM, 90 Calories
• 8 ounces Butternut Squash, 12 sprays I Can't Believe It's Not Butter, salt/pepper, 13 ounces Cocktail Tomatoes, 4:00 PM, 206 Calories
• 4 oz Bionaturae Whole Wheat Fusili, 6.5 oz. Enrico's Pasta Sauce, 8:30 PM, 449 Calories

1195 Calories Total

Food 1/19/2008

Yesterday was my free day. I ate:

• 3 servings (1 bag) Snapeas Crisps, 9:00 AM, 450 Calories (delicious, of course, and fatty)
• A 13.3 ounce Bacon Egg and Cheese Burrito, 9:30 AM, we'll call it 775 Calories
• 6 ounces Bleep Blips candy, 12:00 PM, 655 Calories
• 1 cup Chicken Curry, 1 cup Chicken Tikka Masala, Naan, Basmati Rice, 1:30 PM, 800 Calories
• 3.5 Ounces (100 g) Trader Joe's Roasted Plantain Chips, 3:00 PM, 500 Calories
• 4 ounces French Bread, 4.5 ounces Manchego Cheese, 1 link Trader Joe's Apple Chicken Sausage (gross: bad texture, odd flavor), 5:30 PM, 971 Calories
  
• Brothers All-Natural Fuji Apple Crisps, 7:00 PM, 39 Calories
• 2.5 Servings Villars 100% Swiss Milk Chocolate, 4.5 ounces Chile-spiced Mango, 8:30 PM, 1030 Calories

5220 Calories Total

Workout 1/19/2008

I worked out yesterday at the gym near my house, running about 30-40 minutes late, but who cares on Saturday? Yesterday was upper body day:

• Warmup on recumbent bike, 7 minutes
• Bench Presses, Smith machine, 70/70/70 (plus 44.5 for the bar)
• Barbell Curls, 55/55/55 (using the "fixed-weight" barbells)
• Dumbbell Front Raises, 17.5/17.5/17.5 (alternating arms)
• Dumbbell Lateral Raises, 15/15/15
• Seated Rear lateral Dumbbell Raises, 10/10/10
• Dumbbell Shoulder Press, 25/25/25
• Dumbbell Shrugs, 60/60/55
  
• Triceps Pushdowns, 85/85/85
  
• Cable Seated Row, 100/100/100
• Lat Pulldowns, 100/100/100
• Elliptical Cross Trainer, 10 minutes
• Recumbent Bike, 13 minutes

Food 1/18/2008

Today I ate:

• Apex Iced Latte Java Delight Cookie, 8:30 AM, 200 Calories
• Turkey and Spinach Sandwich on Whole Wheat Toast with Mustard, 12:15 PM, 260 Calories
• Cherry Tomato, 1/2 ounce (?) sliced bell pepper, 1:30 PM, 15 calories
  
• Maximum Protein drink (link is closest I could find in another brand), 2:30 PM, 110 Calories
• Apex Iced Oatmeal Raisin Breakfast Square, 5:00 PM, 210 Calories

795 Calories Total

Workout 1/18/2008

I worked out today, running about 5 minutes late. Today I had better energy. Let's see if I can keep it up tomorrow. Today was lower body day:

• Warmup on recumbent bike, 7 minutes
• Leg Presses (hamstrings/glutes/quads), 260/260/260
• Calves, 260/260/260
• Quads, 120/120/120
• Hamstrings, 115/115/115
• Hip Abductors, 175/175/175
• Cable Wood Chops, 110/110/110
• Hip Adductors, 205/205/205
• Floor Bridges, 3 sets of 10
• Cable Crunches (I do this standing up), 160/160/160
• Elliptical Cross Trainer, 10 minutes
• Recumbent Bike, 13 minutes

4 Months, 94 Pounds

I weighed myself today, as it has been four months since I first weighed myself and started this blog (I started working out on September 10th, but didn't weigh myself until the 18th). I have lost 94 pounds in that time. I wish I had taken an official "before" picture at the start of all this, but I didn't want to jinx anything. Now I have lost almost 100 pounds and am going to keep at it.

At work today, they brought out the remnants of the food from a working lunch. Everyone else went for the plate of cookies, the first thing I wanted was a cherry tomato and a few strips of bell pepper. I didn't even notice the cookies right away, and didn't really want any of them. That's a big change.

Additionally, from now on I will be doing my weigh-ins on Fridays. Mondays I tend to be carrying extra water weight from the sodium (not to mention the extra food) I consume on my free days, and over the last few weeks I have been testing my weight and I usually gain a pound over the weekend. I'd rather measure the low. So there.

Food 1/17/2008

Today I ate:

• Peanut Butter Creme Power Crunch, 8:30 AM, 190 Calories
  
• Turkey Sandwich from a deli, mustard no mayo, on squaw bread, 12:30 PM, 350 Calories
  
• Apex Iced Latte Java Delight Cookie, 4:00 PM, 200 Calories
  
• 4 oz Bionaturae Whole Wheat Fusili, 6.5 oz. Enrico's Pasta Sauce, Brothers All Natural Fuji Apple Crisps, 8:30 PM, 488 Calories

1228 Calories Total

Workout 1/17/2008

I worked out today, running about 10 minutes late. I felt like my motivation was good but I was still slow somehow, and ran long. Oh well. Today was upper body day:

• Warmup on recumbent bike, 7 minutes
• Bench Presses, Smith machine, 60/60/60 (plus 44.5 for the bar)
• Barbell Curls, 55/55/55 (using the "fixed-weight" barbells)
• Dumbbell Front Raises, 17.5/17.5/17.5 (alternating arms)
• Dumbbell Lateral Raises, 15/15/15
• Seated Rear lateral Dumbbell Raises, 10/10/10
• Dumbbell Shoulder Press, 25/25/25
• Dumbbell Shrugs, 60/60/60 (60 in each hand, 120 total)
• Triceps Pushdowns, 80/80/80
• Cable Seated Row, 105/105/105
• Lat Pulldowns, 100/100/100
• Elliptical Cross Trainer, 10 minutes
• Recumbent Bike, 13 minutes

Food 1/15/2008

Today I ate:

• Maximum Protein drink (link is closest I could find in another brand), 8:45 AM, 110 Calories
• Turkey and Spinach Sandwich on Whole Wheat Toast with Mustard, 11:45 AM, 260 Calories
  
• Peanut Butter Creme Power Crunch, 2:00 PM, 190 Calories
  
• Edwards Theatres Small Popcorn, 6:45 PM, 400 Calories

960 Calories Total

Workout 1/16/2008

I worked out today, running 10 minutes late and again low on energy for some reason. Got to get that motivation up! Today was lower body day:

• Warmup on recumbent bike, 7 minutes
• Leg Presses (hamstrings/glutes/quads), 250/250/250
• Calves, 260/260/260
• Hamstrings, 115/115/115
• Quads, 120/120/120
• Cable Wood Chops, 110/110/110
• Hip Abductors, 175/175/175
• Hip Adductors, 205/205/205
• Cable Crunches (I do this standing up), 160/160/160
• Floor Bridges, 3 sets of 10
• Elliptical Cross Trainer, 10 minutes
• Recumbent Bike, 13 minutes (pretty much fully on resistance 13 on this, but my heart rate really peaked in one sprint, got to be careful not to overdo it as I get used to the new setting)

Food 1/15/2008

Today I ate:

• Peanut Butter Creme Power Crunch, 8:30 AM, 190 Calories
• Turkey and Spinach Sandwich on Whole Wheat Toast with Mustard, 12:30 PM, 260 Calories
• 13 ounces Cocktail Tomatoes, 3:00 PM, 92 Calories
  
• Apex Oatmeal Apple Cinnamon Breakfast Square, 5:30 PM, 210 Calories
• 4 oz Bionaturae Whole Wheat Fusili, 6.5 oz. Enrico's Pasta Sauce, 8:30 PM, 449 Calories

1201 Calories Total

Workout 1/15/2008

I worked out today, running 5 minutes late and running a little low on steam, so I took longer than usual to go through my workout. I feel better this afternoon, however, and I definitely like the way I feel for the day better after I work out. Today was upper body day:

• Warmup on recumbent bike, 7 minutes
• Bench Presses, Smith machine, 60/60/60 (plus 44.5 for the bar)
• Barbell Curls, 55/55/55 (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
• Seated Rear lateral Dumbbell Raises, 10/10/10
• Dumbbell Shoulder Press, 25/25/25
• Dumbbell Shrugs, 60/60/60 (60 in each hand, 120 total)
• Triceps Pushdowns, 80/80/80
• Lat Pulldowns, 95/95/95
• Cable Seated Row, 105/105/105
• Elliptical Cross Trainer, 10 minutes
• Recumbent Bike, 13 minutes

7 Pounds!

I weighed myself this morning: 382 pounds (381.5), that's a loss of 7 pounds since last Monday! This is a total loss of 89 pounds, another couple weeks and I'll hopefully be able to claim 100 pounds of lost weight.

Food 1/14/2008

Today I ate:

• Apex Oatmeal Apple Cinnamon Breakfast Square, 9:30 AM, 210 Calories
• Peanut Butter Creme Power Crunch, 3:30 PM, 190 Calories
• Subway 6-inch Turkey Sub (no cheese), Subway Apple Slices, 48 oz Light Lemonade, 6:15 PM, 335 Calories
• Asian Pear Crisps, 9:30 PM, 40 Calories

775 Calories Total

Workout 1/14/2008

I did not work out today as expected. This is the first weekday I will have missed since starting this program that I have been in San Diego (while visiting Minnesota twice I have not worked out). I overslept, forgot to set my alarm, actually. Any other Monday and I would have taken a long lunch, but I had a big delivery due at the end of work today and couldn't take any time at all. After work I got together with friends, and I am very eager to keep up my limited social life.

So this week I will work out Tuesday through Saturday instead of Monday through Friday.

I am so annoyed by this, any other day I would have had the option, today it didn't work out. I also am disappointed: the last time I forgot to set my alarm, I woke up on my own at 6:00 and made it to the gym.

Food 1/12-13/2008

I got behind and don;t have the time to do the usual posts.

Yesterday was free day and I tried to eat more simply for the day than usual, things like oatmeal, cheese, French Bread, etc. Today was the usual Sunday, except I skipped one meal. Yesterday was roughly 5000 Calories I guess, today was about 1300-1400 even with a skipped meal because lunch was bigger than usual.

Food 1/11/2008

Today I ate:

• Maximum Protein drink (link is closest I could find in another brand), 8:30 AM, 110 Calories
• Turkey and Spinach Sandwich on Whole Wheat Toast with Mustard, 12:30 PM, 260 Calories
• Apex Oatmeal Apple Cinnamon Breakfast Square, 2:30 PM, 210 Calories
• Cranberry C Monster Odwalla Bar, 10:30 PM, 220 Calories

Stressful day, between work and family.

800 Calories Total

Workout 1/11/2008

I worked out today, running 5 minutes late. The gym was pretty busy this morning and I ended up waiting for a few pieces of equipment towards the end, and reordering the stuff at the beginning. Today was lower body day:

• Warmup on recumbent bike, 7 minutes
• Leg Presses (hamstrings/glutes/quads), 250/250/250
• Quads, 120/120/120
• Calves, 260/260/260
• Hamstrings, 115/115/115
• Cable Crunches (I do this standing up), 160/160/160
• Cable Wood Chops, 110/110/110
• Hip Abductors, 175/175/175
• Hip Adductors, 205/205/205
• Floor Bridges, 3 sets of 10
• Elliptical Cross Trainer, 10 minutes
• Recumbent Bike, 13 minutes

Food 1/10/2008

Today I ate:

• Peanut Butter Creme Power Crunch, 8:30 AM, 190 Calories
• Turkey and Spinach Sandwich on Whole Wheat Toast with Mustard, 12:00 PM, 260 Calories
• Apex Oatmeal Apple Cinnamon Breakfast Square, 2:30 PM, 210 Calories
• Ahi Fillet, 1 cup Rice, 5 ounces Steamed Green Beans, Firecracker Sauce, 6:30 PM, 600 Calories (guessing, but the sauce is maybe less caloric even than I think, business dinner today)

1260 Calories Total

Workout 1/10/2008

I worked otu today, I thought I was on time but it seems I was 5 minutes late as ususal. Sigh. Today was upper body day:

• Warmup on recumbent bike, 7 minutes
• Bench Presses, Smith machine, 60/60/60 (plus 44.5 for the bar)
• Barbell Curls, 55/55/55 (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, 22.5/22.5/22.5
• Dumbbell Shrugs, 55/55/55 (55 in each hand, 110 total)
• Triceps Pushdowns, 80/80/80
• Cable Seated Row, 105/105/105
• Lat Pulldowns, 95/95/95
• Elliptical Cross Trainer, 10 minutes
• Recumbent Bike, 13 minutes

Food 1/9/2008

Yesterday I ate:

• Peanut Butter Creme Power Crunch, 8:30 AM, 190 Calories
• 2 Surf Brothers Chicken Skewers, Cabbage Salad, 1/2 cup White Rice, Diet Coke, 12:30 PM, 680 Calories (I never would have guessed the steak would be fewer calories and less sodium; this was lunch with a friend)
• Apex Oatmeal Apple Cinnamon Breakfast Square, 3:30 PM, 210 Calories
• Michelina's Lean Gourmet Swedish Meatballs, 9:00 PM, 310 Calories

Busy day, hard to get a chance to eat. That lunch was more calories than I ever would anticipate. If I skipped the rice and had steak, it would have been 440, which is much better for my lifestyle.

Only four meals and still 1390 Calories Total

Workout 1/9/2008

I worked out yesterday, runnign about 5 minutes late. Yesterday was lower body day:

• Warmup on recumbent bike, 7 minutes
• Leg Presses (hamstrings/glutes/quads), 250/250/250
• Calves, 260/260/260
• Quads, 120/120/120
• Hip Abductors, 175/175/175
• Hamstrings, 115/115/115
• Cable Wood Chops, 110/110/110
• Hip Adductors, 205/205/205
• Cable Crunches (I do this standing up), 160/160/160
• Floor Bridges, 3 sets of 10
• Elliptical Cross Trainer, 10 minutes
• Recumbent Bike, 13 minutes

Food 1/8/2008

Today I ate:

• Maximum Protein drink (link is closest I could find in another brand), 8:30 AM, 110 Calories
• 1 ounce Chicken, ~4 ounces Salad, 1tbsp Italian Dressing, 2 ounces pasta and sauce, 2 small slices Italian bread, 12:00 PM, 360 Calories (lunchtime interview and had lunch brought in, I'm guessing about 200 calories for the pasta and sauce based on looking around at various calorie values, I had very little of the pasta and sauce)
• Apex Oatmeal Apple Cinnamon Breakfast Square, 2:30 PM, 210 Calories
• Maximum Protein drink (link is closest I could find in another brand), 5:00 PM, 110 Calories
• Trader Joe's Spinach and Mushroom Frozen Quiche, 8:30 PM, 460 Calories

1250 Calories Total

Workout 1/8/2008

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

• Warmup on recumbent bike, 7 minutes
• Bench Presses, Smith machine, 60/60/60 (plus 44.5 for the bar)
• Barbell Curls, 55/55/55 (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, 22.5/22.5/22.5
• Dumbbell Shrugs, 55/55/55 (55 in each hand, by the way)
• Triceps Pushdowns, 80/80/80 (much better today, finally getting used to the new weight)
• Cable Seated Row, 105/105/105 (similarly better)
• Lat Pulldowns, 95/95/95
• Elliptical Cross Trainer, 10 minutes
• Recumbent Bike, 13 minutes

Food 1/7/2008

Yesterday I ate:

• Peanut Butter Creme Power Crunch, 8:30 AM, 190 Calories
• Turkey and Spinach Sandwich on Whole Wheat Toast with Mustard, 12:00 AM, 260 Calories
• Maximum Protein drink (link is closest I could find in another brand), 3:00 PM, 110 Calories
• Subway 6-inch Turkey Sub (no cheese), 6:00 PM, 280 Calories
• Apex Oatmeal Apple Cinnamon Breakfast Square, 8:00 PM, 210 Calories

Workout 1/7/2008

I worked out yesterday, running 5 minutes behind until I realized I had left my antibitotics at home and had to go back for them, so I ended up 15 minutes late. It was lower body day:

• Warmup on recumbent bike, 7 minutes
• Leg Presses (hamstrings/glutes/quads), 250/250/250
• Calves, 260/260/260
• Quads, 120/120/120
• Hamstrings, 115/115/115
• Hip Adductors, 205/205/205
• Hip Abductors, 175/175/175
• Cable Wood Chops, 110/110/110 (up 10 pounds and it felt good)
• Cable Crunches (I do this standing up), 160/160/160 (I tried sitting down but am too tall, no ball or stool was high enough for me)
• Floor Bridges, 3 sets of 10
• Elliptical Cross Trainer, 10 minutes
• Recumbent Bike, 13 minutes

+1 Pounds!

I weighed myself yesterday and I gained a pound over the course of the week. I'm pretty sure that's water weight, but who knows? I didn't break down on the food and worked out every day, so it's no sort of failing. Sometimes it just happens that way. I checked this morning and am down a pound and a half already, for example. I was kind of upset about it yesterday morning, but I relaxed about it by the end of the day.

Food 1/6/2008

Today I ate:

• Odwalla Berries GoMega Bar, 8:30 AM, 220 Calories
• 13 ounces Cocktail Tomatoes, 11:00 AM, 92 Calories
• 8 ounces Butternut Squash, 2 tsp Olive Oil, salt, 2:00 PM, 181 Calories
• Clif Organic Apricot Bar, 4:30 PM, 230 Calories
• 2 ounces Chicken, 1 ounce Shredded Carrot, 2 ounces Sliced Mushrooms, 5 ounces Trader Joe's Curry Simmer Sauce, 6 ounces Brown Rice, 8:00 PM, 381 Calories

1104 Calories Total

Food 1/5/2008

Today, my free day, I ate:

• 3 ounces peppermint candies, 8:30 AM, 334 Calories
• 2 Wasa Light Rye crispbreads with 2 tablespoons of fat-free cream cheese, 9:30 AM, 90 Calories
• 3 Scrambled Eggs with Onion, Herbed Potatoes, and Chicken Sausage, roughly a cup of Mixed Diced Melon, and one-and-a-half slices of Rye Toast, 12:00 PM, 927 Calories
• 3.5 ounces Milk Chocolate, 1:00 PM, 532 Calories
• Slice Coconut Cake, 2:00 PM, 310 Calories
• 2.5 ounces P'Tit Basque Cheese, 8 Trader Joe's Whole Wheat Crackers, 3:00 PM, 462 Calories
• 4 servings Chile-Spiced Mango, 3:30 PM, 440 Calories
  
• 2.5 ounces P'Tit Basque Cheese, 8 Trader Joe's Whole Wheat Crackers, 4:30 PM, 462 Calories
• 7 Ounces (guessing) Korean Bulgogi, 7 Korean Mandu (fried dumplings, like pot stickers), 2 ounces cooked rice, 400ml Lemon Soju (rice liquor) (I can't find a link or calorie info, of course), 6:30 PM, let's call it 2250 Calories
• 3 servings Chile-Spiced Mango, 8:30 PM, 330 Calories

6137 Calories Total

Food 1/4/2008

Today I ate:

• Peanut Butter Creme Power Crunch, 8:30 AM, 190 Calories
• Shrimp Curry, Basmati Rice, Naan, 12:30 PM, 600 Calories
• Maximum Protein drink (link is closest I could find in another brand), 3:30 PM, 110 Calories
• Odwalla Berries GoMega Bar, 7:00 PM, 220 Calories

I hadn't been out to eat with coworkers in a while, so I ran out for lunch to the Tandoor place. Delicious.

1120 Calories Total

Workout 1/4/2008

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

• Warmup on recumbent bike, 7 minutes
• Bench Presses, Smith machine, 60/60/60 (plus 44.5 for the bar)
• Barbell Curls, 50/50/50 (using the "fixed-weight" barbells; the 55 bar was in use)
• 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 was in use)
• Dumbbell Shrugs, 55/55/55
• Triceps Pushdowns, 80/80/80
• Cable Seated Row, 105/105/105
• Lat Pulldowns, 95/95/95
• Elliptical Cross Trainer, 10 minutes
• Recumbent Bike, 13 minutes

I kind of dawdled today, I am somewhat frustrated with myself over it.

Food 1/3/2008

Today I ate:

• Peanut Butter Creme Power Crunch, 8:00 AM, 190 Calories
• Subway 6-inch Turkey Sub (no cheese), 11:40 AM, 280 Calories
• Maximum Protein drink (link is closest I could find in another brand), 2:15 PM, 110 Calories
• Apex Oatmeal Apple Cinnamon Breakfast Square, 4:30 PM, 210 Calories
• 4 oz. (precooked) Ground Turkey Breast, Whole Wheat Dinner Roll, 4 oz. Steamed Corn, 7:30 PM, 348 Calories

1138 Calories Total

Workout 1/3/2008

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), 250/250/250
• Calves, 260/260/260
• Quads, 120/120/120
• Hamstrings, 115/115/115
• Hip Adductors, 190/205/205
• Hip Abductors, 175/175/175
• Cable Wood Chops, 100/100/100
• Cable Crunches (I do this standing up), 160/160/160
• Cable Back Extensions (I can't find a link), 180/180/180
• Elliptical Cross Trainer, 10 minutes
• Recumbent Bike, 13 minutes

The recumbent bike seems to be in a transitional period between 12 and 13 for the resistance setting, so I'll have to be switching back and forth between them to keep my heart rate in the 136-142 zone for which I am aiming.

Food 1/2/2008

Today I ate:

• Peanut Butter Creme Power Crunch, 8:30 AM, 190 Calories
• Subway 6-inch Turkey Sub (no cheese), 12:00 PM, 280 Calories
• Apex Oatmeal Apple Cinnamon Breakfast Square, 2:30 PM, 210 Calories
• Apex Oatmeal Apple Cinnamon Breakfast Square, 5:30 PM, 210 Calories
• 4 oz Bionaturae Whole Wheat Fusili, 6.5 oz. Enrico's Pasta Sauce, 7:15 PM, 449 Calories

1339 Calories Total

Workout 1/2/2008

I worked out today, running on time, and I also started out a half hour earlier than usual, as I expected the gym to be packed with the newly resolute. The gym was a little busier than uusual, and there were unfamiliar faces, but mostly it was okay. Nevertheless, I will be waking at 5:00 instead of 5:30 for the next few weeks. Today was upper body day:

• Warmup on recumbent bike, 7 minutes
• Bench Presses, Smith machine, 60/60/60 (plus 44.5 for the bar)
• Barbell Curls, 55/55/55 (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, 22.5/22.5/22.5
• Dumbbell Shrugs, 55/55/55
• Triceps Pushdowns, 80/80/80
• Cable Seated Row, 105/105/105
• Lat Pulldowns, 95/95/95
• Elliptical Cross Trainer, 10 minutes
• Recumbent Bike, 13 minutes

Bench Presses were harder than usual today for some reason, and the Triceps and Rows are always a pain. I had to up the intensity on the Recumbent bike to 13 to keep my heart rate up, too.

Food 1/1/2008

Today I ate:

• Triple Chocolate Power Crunch, 11:00 AM, 195 Calories
• Cranberry C Monster Odwalla Bar, 1:20 PM, 220 Calories
• 1 low-fat whole-wheat tortilla, 2 tbsp barbecue sauce, 2 oz. chicken, 1/2 oz. lowfat cheese, 2 tbsp onion, 3:00 PM, 290 Calories
• 2 Wasa Light Rye crispbreads with 2 tablespoons of fat-free cream cheese, 5:15 PM, 90 Calories
• 2 ounces Chicken, 1 ounce Shredded Carrot, 2 ounces Sliced Mushrooms, 5 ounces Trader Joe's Curry Simmer Sauce, 6 ounces Brown Rice, 7:30 PM, 381 Calories

1166 Calories Total

Workout 1/1/2008

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

• Warmup on recumbent bike, 7 minutes
• Hamstrings, 105/120/120/120
• Quads, 120/120/120
• Hip Adductors, 170/180/180 (the equipment is different at this gym, and the same weight is harder than at my usual gym)
• Hip Abductors, 150/140/140 (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
• Leg Presses (hamstrings/glutes/quads) at 250/250/250
• Calves, 250/250/250
• I tried something new that I saw someone doing, I sat is if doing a row, but pulled baxk by extending my lower back and pulled the weight, I'll call these cable back extensions from now on (I can't find a link), 100/130/130/130
  
• Cable Wood Chops, 100/100/100
• Elliptical Cross Trainer, 10 minutes
• Recumbent Bike, 13 minutes

Food 12/31/2007

Yesterday was my free day:

• 6 Pillsbury Cinnamon Rolls, 8:30 AM, 900 Calories
• 12 Pieces Trader Joe's Espresso-filled Chocolates, 9:0 AM, 450 Calories
• Fish Sandwich, Onion Rings, Cup of Clam Chowder (white)(I didn't eat much of it, it was really bland), Large Lemonade, 2:30 PM, Let's call it 1550 Calories
• Kentucky Fried Chicken- 2 Original-Recipe Chicken Breasts, Cole Slaw, Biscuit, Mashed Potatoes and Gravy (I didn't eat all of the potatoes), Tropicana Pink Lemonade, 7:30 PM, 1466 Calories Total
• I ate a bunch of snacks at a party, and had a couple drinks. I'm having trouble finding all the items and have better things to do with my day. Let's call it 1500 Calories.

5866 Calories Total

Workout 12/31/2007

I worked out yesterday near my home, running about 15 minutes late. Yesterday was upper body day:

• Warmup on recumbent bike, 7 minutes
• Bench Presses, Smith machine, 60/60/60 (plus 44.5 for the bar)
• Barbell Curls, 55/55/55 (using the "fixed-weight" barbells)
• Dumbbell Front Raises, 17.5/17.5/17.5 (alternating arms)
• Dumbbell Lateral Raises, 10/10/10
• 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
• Triceps Pushdowns, 85/85/85
• Cable Seated Row, 100/100/100
• Lat Pulldowns, 100/100/100
• Elliptical Cross Trainer, 10 minutes
• Recumbent Bike, 13 minutes

Forgot the shrugs again, dang it.