Workout 11/01/2007

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

• Warmup on recumbent bike, 7 minutes
• Calves, 240/240/240
• Quads, 110/110/110
• Leg Presses (hamstrings/glutes/quads) at 240/240/240
• Hamstrings, 115/115/115
• Hip Abductors, 145/145/145
• Hip Adductors, 175/175/175
• Cable Crunches (I do this standing up), 140/140/140
• Floor Bridges, 3 sets of 10
• Cable Wood Chops, 100/100/100
• Recumbent Bike, 17 minutes plus 2 minutes cooldown

The bike at the end is feeling really long now, I'm kind of dreading going to 19 minutes plus cooldown next week. Part of me wants to do another week at 17 minutes. I'll have to see, I definitely feel angry about wanting to chicken out, but I also don't want to push myself to the point I give up. I think I'll increase and deal with it, currently my ultimate goal is to go to 21 minutes, plus cooldown, which is only 4 more minutes than I am doing. I already have had to increase the resistance setting on the bike from 10 to 11 (out of 20) to keep my heart rate in the target zone, so it's paying off.

Food 10/31/2007

Yesterday 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, 1 serving Bottle Caps candy, 3:00 PM
• Good Eats Protein bar, 5:30 PM
• 4 Ounces of DeBoles Whole Wheat Penne Pasta and 6 Ounces of Tomato Sauce, 8:00 PM

Workout 10/31/2007

Happy Halloween! I worked out todfay, running about 10 minutes late. Today was upper body day:

• Warmup on recumbent bike, 7 minutes.
• Chest Presses, Cybex machine, 70/70/70
• 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)
• Dumbbell Shoulder Press, 20/20/20
• Dumbbell Shrugs, 45/45/45
• Tricep Pushdowns, 70/70/70
• Cable Seated Row, 90/90/105
• Lat Pulldowns, Cybex Machine, 90/90/90
• Recumbent Bike, 17 minutes plus 2 minutes cooldown

Food 10/30/2007

Yesterday I ate:

• Cookies and Cream Power Crunch, 9:00 AM
• Subway 6-inch Turkey Sub (no cheese), 12:30 PM
• Good Eats protein bar, 2:30 PM
• Maximum Protein meal-replacement shake, 5:00 PM
• 4 Ounces of DeBoles Whole Wheat Penne Pasta and 6 Ounces of Tomato Sauce, 7:30 PM

Workout 10/30/2007

I worked out today. I forgot to set my alarm last night, but woke up on my own at about 6:15. I ended up running about 30 minutes late, but I was happy I woke myself up, a good sign about my continuing commitment, despite that little voice that keeps telling me to sleep in, skip the workout, eat that sandwich... Today was lower body day:

• Warmup on recumbent bike, 7 minutes
• Leg Presses (hamstrings/glutes/quads) at 240/240/240
• Calves, 220/240/240
• Quads, 110/110/110
• Hamstrings, 115/115/115
• Hip Adductors, 175/175/175
• Hip Abductors, 145/145/145
• Cable Crunches (I do this standing up), 140/140/140
• Floor Bridges, 3 sets of 10
• Cable Wood Chops, 90/90/90
• Recumbent Bike, 17 minutes plus 2 minutes cooldown

The bike is a long time now and that damned little voice keeps trying to wuss out on it. Very frustrating.

Food 10/29/2007

Yesterday 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, 2:30 PM
• Maximum Protein meal-replacement shake, 5:00 PM
• Subway 6-inch Turkey Sub (no cheese), 7:20 PM

Workout 10/29/2007

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

• Warmup on recumbent bike, 7 minutes.
• Chest Presses, Cybex machine, 70/70/70
• Barbell Curls, 45/45/50 (using the "fixed-weight" barbells)
• Dumbbell Front Raises, 15/15/15 (alternating arms)
• Dumbbell Lateral Raises, 10/10/10, form is much better
• 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
• Tricep Pushdowns, 70/70/70
• Lat Pulldowns, Cybex Machine, 90/90/90
• Dumbbell Shrugs, 45/45/45
• Cable Seated Row, 90/90/105
• Recumbent Bike, 17 minutes plus 2 minutes cooldown

My energy level was a little low because of the less-than-usual weight loss, which is silly.