Workout 5/30/2008

I worked out this morning, running an hour late because I discovered fraudulent charges on my account, so I am working that out with the bank:

• Warmup on recumbent bike, 7 minutes
• Standing Cable Fly 30/30/30/30, 18 reps per set
• Lat Rows 80/80/80/80, 18 reps per set (can't find an exact link)
• Hamstring Curls, 100/100/100/100, 18 reps per set
• Cable Squats, 80/80/80/80, 18 reps per set
• Elliptical Cross Trainer, 15 minutes
• Stepmill, 15 minutes

6 Pounds!

I weighed myself this morning, 300 Pounds! Next week I should have a weight that starts with a 2 for the first time in a decade.

Food 5/29/2008

Today I ate:

• French Vanilla Cream Power Crunch, 5:30 AM, 195 Calories
• ThinkThin Peanut Butter Bar, 8:30 AM, 240 Calories
• 8 oz. Red Beans and Rice (Homemade), 12:00 PM, 306 Calories
• Larabar Cashew Cookie Bar, 2:30 PM, 210 Calories
• Fiberful Apricot Bar, Mixed Berry Bar, 4:30 PM, 120 Calories
• 2 Surf Brothers Steak Skewers, 1 serving Cabbage Salad, 1 serving Rice, 7:30 PM, 680 Calories

1751 Calories Total

Workout 5/29/2008

I worked out today, running a half hour late:

• Warmup on recumbent bike, 7 minutes
• Dumbbell Lateral Raises, 10/10/10/10, 18 reps per set
• Cable Biceps Curls, 60/60/60/60, 18 reps per set
• Triceps Pushdowns, 80/80/80/80, 18 reps per set
• External Rotations, 10/10/10/10, 18 reps per set
• Elliptical Cross Trainer, 15 minutes
• Treadmill (Walking and some jogging), 10 minutes
• Stepmill, 15 minutes
• Treadmill (Walking and some jogging), 5 minutes

Food 5/28/2008

Yesterday I ate:

• French Vanilla Cream Power Crunch, 6:00 AM, 195 Calories
• ThinkThin Peanut Butter Bar, 8:30 AM, 240 Calories
• Lean Cuisine Roasted Turkey Breast, 12:30 PM, 260 Calories
• Larabar Jocolat Bar, 2:30 PM, 190 Calories
• Peanut Butter Creme Power Crunch, 5:00 PM, 190 Calories
• Lean Cuisine Tuscan Chicken Panini, 7:30 PM, 340 Calories

1415 Calories Total

Workout 5/28/2008

I worked out yesterday, running a half hour late (working a lot right now, hours are unpredictable):

• Warmup on recumbent bike, 7 minutes
• Standing Cable Fly 30/30/30/30, 18 reps per set
• Lat Rows 80/80/80/80, 18 reps per set (can't find an exact link)
• Hamstring Curls, 100/100/100/100, 18 reps per set
• Cable Squats, 80/80/80/80, 18 reps per set
• Elliptical Cross Trainer, 15 minutes
• Stepmill, 15 minutes

Food 5/27/2008

Today I ate:

• French Vanilla Cream Power Crunch, 5:45 AM, 195 Calories
• ThinkThin Peanut Butter Bar, 9:30 AM, 240 Calories
• 8 oz. Red Beans and Rice (Homemade), 12:00 PM, 306 Calories
• Larabar Cherry Pie Bar, 3:00 PM, 190 Calories
• Lean Cuisine Southwest Style Chicken Panini (calories wrong in link, actually 330), Fiberful Apricot Bar, 390 Calories

1321 Calories Total

Workout 5/27/2008

I worked out today, running about 10 minutes late. Today was extended cardio day:

• Warmup on recumbent bike, 7 minutes
• Dumbbell Lateral Raises, 10/10/10/10, 18 reps per set
• Cable Biceps Curls, 70/60/60/60, 18 reps per set
• Triceps Pushdowns, 70/80/80/80, 18 reps per set
• External Rotations, 10/10/10/10, 18 reps per set
• Treadmill (Walking and some jogging), 10 minutes
• Elliptical Cross Trainer, 15 minutes
• Stepmill, 15 minutes
• Treadmill (Walking and some jogging), 5 minutes

Food 5/26/2008

Today I ate:

• French Vanilla Cream Power Crunch, 5:45 AM, 195 Calories
  
• ThinkThin Peanut Butter Bar, 8:30 AM, 240 Calories
  
• Lean Cuisine BBQ Chicken Pizza, 12:30 PM, 320 Calories
  
• Larabar Cashew Cookie Bar, 3:00 PM, 210 Calories
• 8 ounces Mushrooms, 1 tbsp Olive Oil, 2 pieces Milton's Whole Grain Toast, 2 tablespoons Fat-Free Cream Cheese, 7 ounces Papaya, 1 serving Sugar-Free Pudding, 517 Calories

1482 Calories Total

Workout 5/26/2008

I worked out today, running about 10 minutes late. Today was big muscle groups:

• Warmup on recumbent bike, 7 minutes
• Standing Cable Fly 30/30/30/30, 18 reps per set
• Lat Rows 80/80/80/80, 18 reps per set (can't find an exact link)
• Hamstring Curls, 100/100/100/100, 18 reps per set
• Cable Squats, 70/70/70/70, 18 reps per set
• Elliptical Cross Trainer, 15 minutes
• Stepmill, 15 minutes

Food 5/24/2008

Today I ate:

• French Vanilla Cream Power Crunch, 7:30 AM, 195 Calories
• AMC Movie Theatres Small Popcorn, 9:30 AM, 225 Calories
• Lean Cuisine Chicken Fried Rice, 1:00 PM, 280 Calories
• Peanut Butter Creme Power Crunch, 3:00 PM, 190 Calories
• Odwalla Super Protein Bar, 5:00 PM, 230 Calories
• Charo Chicken Chicken Bowl with 3 Flour Torillas, 7:30 PM, I didn't eat the whole thing so let's call it 1000 calories, I keep picking the wrong things there

2120 Calories Total (oops)

Workout 5/24/2008

I worked out today, running about 10 minutes late. Today was cardio only:

• Elliptical Cross Trainer, 15 minutes
• Stepmill, 15 minutes

Food 5/23/2008

Today I ate:

• French Vanilla Cream Power Crunch, 5:45 AM, 195 Calories
• ThinkThin Peanut Butter Bar, 8:30 AM, 240 Calories
• Lean Cuisine Ginger Garlic Stir Fry Chicken, 12:00 PM, 290 Calories
• Peanut Butter Creme Power Crunch, 2:30 PM, 190 Calories
• Odwalla Strawberry Pomegranate Bar, 5:00 PM, 220 Calories
• Lean Cuisine Pesto Chicken Flatbread Melt, 7:00 PM, 330 Calories (delicious, wow)

1465 Calories Total

Workout 5/23/2008

I worked out today, running about 15 mjinutes behind. Today was big muscle groups (I also added extended cardio because I forgot yesterday):

• Warmup on recumbent bike, 7 minutes
• Standing Cable Fly 30/30/30/25, 18 reps per set
• Lat Rows 70/70/70/70, 18 reps per set (can't find an exact link)
• Hamstring Curls, 100/100/100/100, 18 reps per set
• Cable Squats, 80/80/80/80, 18 reps per set
• Treadmill (Walking), 10 minutes
• Elliptical Cross Trainer, 15 minutes
• Stepmill, 15 minutes
• Treadmill (Walking and a little jogging), 5 minutes

Man, just a single minute of jogging was great. If I can get back to running eventually...

3 Pounds

I weighed in this morning, just under 306 pounds, a loss of 3 pounds for the week. Come on, dang it, gimme that 300...

Busy Busy

Been very busy, hard to keep up. Pretty much normal the last couple days. Yesterday I forgot to do extended cardio so I did it today instead.

Food 5/20/2008

Today I ate:

• French Vanilla Cream Power Crunch, 5:45 AM, 195 Calories
• ThinkThin Peanut Butter Bar, 9:30 AM, 240 Calories
  
• 8 oz. Red Beans and Rice (Homemade), 12:00 PM, 306 Calories
• Peanut Butter Creme Power Crunch, 2:30 PM, 190 Calories
• Apex Oatmeal Apple Cinnamon Breakfast Square, 5:00 PM, 210 Calories
• Lean Cuisine Swedish Meatballs, 1 serving Sugar-Free Pudding, 7:30 PM, 340 Calories

1481 Calories Total

Workout 3/20/2008

I worked out today, running about 10 minutes late. Today was Cardio day:

• Warmup on recumbent bike, 7 minutes
• Dumbbell Lateral Raises, 10/10/10/10, 18 reps per set
• Cable Biceps Curls, 40/40/40/40, 18 reps per set
• Triceps Pushdowns, 70/70/70/70, 18 reps per set
• External Rotations, 10/10/10/10, 18 reps per set
• Treadmill (Walking), 10 minutes
• Elliptical Cross Trainer, 15 minutes
• Stepmill, 15 minutes
• Treadmill (Walking), 5 minutes

Food 5/19/2008

Today I ate:

• French Vanilla Cream Power Crunch, 5:45 AM, 195 Calories
• ThinkThin Peanut Butter Bar, 8:30 AM, 240 Calories
  
• Turkey Sandwich from a deli, mustard no mayo, on squaw bread, 12:00 PM, 350 Calories
• Maximum Protein Drink, 3:00 PM, 110 Calories
• Peanut Butter Creme Power Crunch, 6:30 PM, 190 Calories
• Subway 6-inch Roast Beef Sub (no cheese), Subway Apple Slices, 48 oz Light Lemonade, 6:00 PM, 1 serving Sugar-Free Pudding, 7:30 PM, 395 Calories

1480 Calories Total

Workout 5/19/2008

I worked out today, running about 40 minutes late, I guess... I slept in because I got to bed late. Today was big muscle groups day:

• Warmup on recumbent bike, 7 minutes
• Standing Cable Fly 25/25/25/25, 18 reps per set
• Lat Rows 70/70/70/70, 18 reps per set (can't find an exact link)
• Hamstring Curls, 100/100/100/100, 18 reps per set
• Cable Squats, 70/70/70/70, 18 reps per set
• Elliptical Cross Trainer, 15 minutes
• Stepmill, 15 minutes

Food 5/18/2008

Today I ate:

• Odwalla Sweet and Salty Peanut Bar, 9:00 AM, 190 Calories
• Lean Cuisine Thai Chicken, 12:00 PM, 220 Calories
• Peanut Butter Creme Power Crunch, 2:30 PM, 190 Calories
• Apex Oatmeal Apple Cinnamon Breakfast Square, 5:00 PM, 210 Calories
• 16 ounces Steamed Shrimp, 1 ear Corn on the Cob, 1 slice Whole Grain Toast, 1 tablespoon Fat Free Cream Cheese, 1 serving Sugar-Free Pudding, 8:30 PM, 674 Calories
  

1484 Calories Total

Workout 5/17/2008

I worked out yesterday, cardio only:

• Elliptical Cross Trainer, 15 minutes
• Stepmill, 15 minutes

Food 5/16/2008

Today I ate:

• French Vanilla Cream Power Crunch, 5:45 AM, 195 Calories
• ThinkThin Peanut Butter Bar, 9:30 AM, 240 Calories
• 8 oz. Red Beans and Rice (Homemade), 12:00 PM, 306 Calories
• 2 8-ounce Oranges, 3:00 PM, 223 Calories
• Peanut Butter Creme Power Crunch, 5:00 PM, 190 Calories
• Lean Cuisine Butternut Squash Ravioli, 7:30 PM, 350 Calories

1504 Calories Total

Workout 5/16/2008

I worked out today, running about 10 minutes late. Today was muscle groups:

• Warmup on recumbent bike, 7 minutes
• Standing Cable Fly 25/25/25/25, 18 reps per set
• Lat Rows 70/70/70/70, 18 reps per set (can't find an exact link)
• Hamstring Curls, 90/90/90/90, 18 reps per set
• Cable Squats, 60/60/60/60, 18 reps per set
• Elliptical Cross Trainer, 15 minutes
• Stepmill, 15 minutes

4 Pounds!!!

I weighed myself this morning: 308 and a half, on the high side of the half mark so we're calling it 309 pounds, today. That's a grand total of 162 pounds so far! Man, 300 is sooooo close... I can't wait to have my weight start with a "2"!

Food 5/15/2008

Today I ate:

• French Vanilla Cream Power Crunch, 5:45 AM, 195 Calories
• ThinkThin Peanut Butter Bar, 8:00 AM, 240 Calories
• 2 Surf Brothers Steak Skewers, 1 serving Cabbage Salad, 1 serving Rice, 12:30 PM, 680 Calories
• Peanut Butter Creme Power Crunch, 2:30 PM, 190 Calories
• Maximum Protein Drink, 5:00 PM, 110 Calories
• 1 serving Sugar-Free Pudding, 9:00 PM, 60 Calories

1475 Calories Total

Workout 5/15/2008

I worked out today, running about 5 minutes late (I was on time yesterday!). Today was what I am calling Cardio day in my new routine:

• Warmup on recumbent bike, 7 minutes
• Dumbbell Lateral Raises, 10/10/10/10, 18 reps per set
• Cable Biceps Curls, 40/40/40/40, 18 reps per set
• Triceps Pushdowns, 60/60/60/70, 18 reps per set
• External Rotations, 10/10/10/10, 18 reps per set
• Treadmill (Walking), 10 minutes
• Elliptical Cross Trainer, 15 minutes
• Stepmill, 15 minutes
• Treadmill (Walking), 5 minutes

Busy Busy

I've been very busy lately. All has been as usual. My workout has changed again, but I've been diligent and my food intake is about the same as last week.

Food 5/9/2008

Today I ate:

• French Vanilla Cream Power Crunch, 5:45 AM, 195 Calories
• ThinkThin Peanut Butter Bar, 8:30 AM, 240 Calories
  
• Turkey Sandwich from a deli, mustard no mayo, on squaw bread, 12:00 PM, 350 Calories
• Peanut Butter Creme Power Crunch, 2:00 PM, 190 Calories
• Kind Fruit and Nut Delight Bar, 5:00 PM, 174 Calories
• Chick-fil-A Chargrilled Chicken Wrap, 7:30 PM, 410 Calories

1559 Calories Total

Workout 5/9/2008

I worked out today, running about 15 minutes behind. Today was Endurance day:

• Warmup on recumbent bike, 7 minutes
• Standing Cable Fly 25/25/25/25, 18 reps each
• Lat Rows 70/70/70/70, 18 reps each (can't find an exact link)
• Hamstring Curls, 125/125/125/125, 15 reps each
• Floor Bridges, 4 sets of 18 reps
• Cable Wood Chops, 120/120/120/120, 15 reps each
• Leg Presses, 200/200/200/20, 15 reps each (I will slowly work my way back up after the near groin pull earlier this week)
• Elliptical Cross Trainer, 15 minutes
• Stepmill, 15 minutes

4 Pounds!

I weighed in this morning, just over 313 pounds, for a weight loss of 4 pounds for the week! That brings me to 158 pounds lost. Come on, 300, I'm gunning for ya.

Food 5/8/2008

Yesterday I ate:

• French Vanilla Cream Power Crunch, 5:45 AM, 195 Calories
• ThinkThin Peanut Butter Bar, 9:30 AM, 240 Calories
• 8 oz. Red Beans and Rice (Homemade), 12:00 PM, 306 Calories
• Peanut Butter Creme Power Crunch, 2:00 PM, 190 Calories
• Apex Oatmeal Apple Cinnamon Breakfast Square, 4:30 PM, 210 Calories
• Lean Cuisine BBQ Chicken Pizza, 1 serving Sugar-Free Pudding, 8:15 PM, 380 Calories

1521 Calories Total

Workout 5/8/2008

I worked out yesterday, at the gym near my house since I had to go run an errand in the city. I was about 15 minutes late as usual. Yesterday was cardio day:

• Warmup on recumbent bike, 7 minutes
• External Rotations, 10/10/10/10, 18 reps each
• Treadmill (Walking), 10 minutes
• Elliptical Cross Trainer, 15 minutes
• Stepmill, 15 minutes
• Treadmill (Walking), 5 minutes

Food 5/7/2008

Today I ate:

• ThinkThin Peanut Butter Bar, 8:00 AM, 240 Calories
• Peanut Butter Creme Power Crunch, 10:00 AM, 190 Calories
  
• 8 oz. Red Beans and Rice (Homemade), 12:00 PM, 306 Calories
• Kind Fruit and Nut Delight Bar, 4:45 PM, 174 Calories
• Trader Joe's Kung Pao Chicken Bowl, 2 Wasa Light Rye crispbreads with 2 tablespoons of fat-free cream cheese, 1 serving Sugar-Free Pudding, 7:45 PM, 540 Calories

1450 Calories Total

Workout 5/7/2008

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

• Warmup on recumbent bike, 7 minutes
• Standing Cable Fly 20/20/20/25, 18 reps each
• Lat Rows 60/60/60/60, 18 reps each (can't find an exact link)
• Hamstring Curls, 120/130/125/125, 15 reps each
• Cable Wood Chops, 120/120/120/120, 15 reps each
• Leg Presses, 270/270/250/250, 15 reps each (I was feeling shifting in my groin muscle, I'll have to see if I can dial this back then go back up to it)
• Floor Bridges, 4 sets of 15 reps
• Elliptical Cross Trainer, 15 minutes
• Stepmill, 15 minutes

Food 5/6/2008

Today I ate:

• French Vanilla Cream Power Crunch, 5:45 AM, 195 Calories
• ThinkThin Peanut Butter Bar, 8:30 AM, 240 Calories
• 8 oz. Red Beans and Rice (Homemade), 12:00 PM, 306 Calories
• Apex Oatmeal Apple Cinnamon Breakfast Square, 2:30 PM, 210 Calories
• Peanut Butter Creme Power Crunch, 5:00 PM, 190 Calories
• 3.65 oz Bionaturae Whole Wheat Fusili, 5.75 oz. Enrico's Pasta Sauce, 1 serving Sugar-Free Pudding, 8:00 PM, 468 Calories

1609 Calories Total

Workout 5/6/2008

I worked out today. Due to various mishaps, I was running 45 minutes late. Today was cardio day:

• Warmup on recumbent bike, 7 minutes
• External Rotations, 10/10/10/10, 18 reps each
• Treadmill (Walking), 10 minutes
• Elliptical Cross Trainer, 15 minutes
• Stepmill, 15 minutes
• Treadmill (Walking), 5 minutes

Food 5/5/2008

Today, besides being the first day of the rest of my life, is also the first day on the new plan from the trainer. I will be eating before I work out, increasing my calorie count overall, and reducing cheat day a bit.

• French Vanilla Cream Power Crunch, 5:45 AM, 195 Calories
• ThinkThin Peanut Butter Bar, 8:30 AM, 240 Calories
• Turkey Sandwich from a deli, mustard no mayo, on squaw bread, 12:00 PM, 350 Calories
• Kind Fruit and Nut Delight Bar, 4:00 PM, 174 Calories
• Peanut Butter Creme Power Crunch, 6:00 PM, 190 Calories
• Subway 6-inch Roast Beef Sub (no cheese), Subway Apple Slices, 48 oz Light Lemonade, 6:00 PM, 1 serving Sugar-Free Pudding, 8:00 PM, 395 Calories

1544 Calories Total

Workout 5/5/2008

I worked out today, running 15 minutes late. Today was what I will call endurance day (Tuesdays and Thursdays will be Cardio days, I guess):

• Warmup on recumbent bike, 7 minutes
• Standing Cable Fly 20/20/20/25, 18 reps each
• Lat Rows 60/60/60/70, 18 reps each (can't find an exact link)
• Hamstring Curls, 130/130/130/130, 15 reps each
• Leg Presses, 270/270/270/270/270, 15 reps each
• Cable Wood Chops, 120/120/120/120, 15 reps each
• Floor Bridges, 4 sets of 15 reps
• Elliptical Cross Trainer, 15 minutes
• Stepmill, 15 minutes

I think I strained a groin muscle on the Wood Chops. I hope it rebounds by tomorrow.

Food 5/4/2008

Today I ate:

• Odwalla Sweet and Salty Peanut Bar, 9:30 AM, 190 Calories
• Dreyer's Lime Fruit Bar, 8 ounce Tangelo, 1:30 PM, 188 Calories
• Peanut Butter Creme Power Crunch, 3:00 PM, 190 Calories
• 2 Wasa Light Rye crispbreads with 2 tablespoons of fat-free cream cheese, 9 ounces Tomato, 5:30 PM, 135 Calories
• 5.75 ounces Cod, 8 ounces Butternut Squash, 10 sprays I Can't Believe It's Not Butter, 4 ounces Steamed Sugar Snap Peas, 2.55 ounces Artisan Renaissance Grain Bread with 2 tablespoons of fat-free cream cheese, 1 serving Sugar-Free Pudding, 8:00 PM, 548 Calories

1251 Calories Total

Food 5/3/2008

Yesterday was free day. I'll be trying to tone these down.

Workout 5/3/2008

I worked out with a trainer yesterday. He wants me to try a few adjustments to my program for a few weeks and see if they work for me. Jim's pretty experienced and his clients look pretty fit, so I'll be giving it a shot.

He wants me to up my daily calories, eat before I work out, and eliminate my cheat day. I don't think psychologically I can skip the cheat day, but I'll try to dial it down a bit. In addition, I'll be doing this workout Monday, Wednesday, and Friday, and a lighter workout Tuesday and Thursday (he said cardio only, but I am going to need to work a few things in just psychologically).

These exercises are lower weights, more sets, and more reps per set, 15-18 reps, focusing on heart rate and endurance training, with 30 seconds of rest between sets.

• Warmup on recumbent bike, 7 minutes
• Standing Cable Fly 15/15/20/20/20
• Lat Rows 50/50/60/60/60 (similar exercise to link, but less extreme motion)
• Hamstring Curls, 130/130/130
• Leg Presses, 270/270/270/270
• Cable Wood Chops, 130/130/120/120
• Floor Bridges, 4 sets of 15
• Elliptical Cross Trainer, 15 minutes
• Stepmill, 15 minutes

It was very intense for the latter part, I'll need to figure out what the first few weights are supposed to be for my level of fitness. I really worked up a big sweat with this routine.

Food 5/2/2008

Yesterday I ate:

• ThinkThin Peanut Butter Bar, 8:30 AM, 240 Calories
• 8 oz. Red Beans and Rice (Homemade), 12:00 PM, 306 Calories
• Peanut Butter Creme Power Crunch, 2:30 PM, 190 Calories
• Apex Oatmeal Apple Cinnamon Breakfast Square, 5:00 PM, 210 Calories
• HMR Turkey Chili, 7:00 PM, 230 Calories

1176 Calories Total

Workout 5/2/2008

I worked out yesterday, running about 25 minutes late after I paid my bills. Yesterday was upper body day:

• Warmup on recumbent bike, 7 minutes
• Barbell Curls, 65/65/65 (using the "fixed-weight" barbells)
• Dumbbell Lateral Raises, 17.5/17.5/17.5
• Dumbbell Front Raises, 22.5/22.5/22.5 (alternating arms)
• Seated Rear Lateral Dumbbell Raises, 15/15/15
• Bench Presses, Smith machine, 90/90/90 (plus 44.5 for the bar)
  
• Dumbbell Shoulder Press, 27.5/27.5/27.5
• Dumbbell Shrugs, 70/70/70 (70 in each hand, 140 total)
• Triceps Pushdowns, 90/90/90
• Cable Seated Row, 135/135/135
• Lat Pulldowns, 110/110/110
• Elliptical Cross Trainer, 14 minutes
• Stepmill, 11 minutes

2 Pounds

The official weigh-in: 317 pounds. That's two pounds down from last Friday. But as I mentioned earlier in the week, I am back to drinking large amounts (more than a gallon) of water every day, which is undoubtedly going to mess with my number a bit.

Food 5/1/2008

Today I ate:

• ThinkThin Peanut Butter Bar, 8:30 AM, 240 Calories
• 8 oz. Red Beans and Rice (Homemade), 12:00 PM, 306 Calories
• Peanut Butter Creme Power Crunch, 2:30 PM, 190 Calories
• Kind Fruit and Nut Delight Bar, 5:00 PM, 174 Calories
• 4 oz Bionaturae Whole Wheat Fusili, 6.0 oz. Enrico's Pasta Sauce, 8:30 PM, 442 Calories

1352 Calories Total

Workout 5/1/2008

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

• Warmup on recumbent bike, 7 minutes
• Leg Presses (hamstrings/glutes/quads), 280/280/280
• Calves, 300/300/300
• Quads, 135/135/135
• Hamstrings, 135/135/135
• Hip Adductors, 250/250/250
• Hip Abductors, 220/220/220
• Floor Bridges, 3 sets of 10
• Cable Wood Chops, 130/130/130
• Cable Crunches (I do this standing up), 190/190/190
• Elliptical Cross Trainer, 14 minutes
• Stepmill, 11 minutes

Food 4/30/2008

Yesterday I ate:

• ThinkThin Peanut Butter Bar, 8:00 AM, 240 Calories
• Peanut Butter Creme Power Crunch, 2:00 PM, 190 Calories
• Ahi Fillet, 1 cup Rice, 8 ounces Steamed Green Beans, Firecracker Sauce, Pint of Light Beer, 6:30 PM, 740 Calories (guessing on the sauce, there was only a tablespoon or so, this was dinner with a friend)

1170 Calories Total

Workout 4/30/2008

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

• Warmup on recumbent bike, 7 minutes
• Bench Presses, Smith machine, 80/80/80 (plus 44.5 for the bar)
• Barbell Curls, 65/65/65 (using the "fixed-weight" barbells)
• Dumbbell Front Raises, 22.5/22.5/22.5 (alternating arms)
• Seated Rear Lateral Dumbbell Raises, 15/15/15
• Dumbbell Lateral Raises, 17.5/17.5/17.5
• Dumbbell Shoulder Press, 27.5/27.5/27.5
• Dumbbell Shrugs, 70/70/70 (70 in each hand, 140 total)
• Triceps Pushdowns, 90/90/90
• Cable Seated Row, 135/135/135
• Lat Pulldowns, 110/110/110
• Elliptical Cross Trainer, 14 minutes
• Stepmill, 11 minutes