Legs & Bed Bugs

Friday. Leg day. I woke feeling weak (thanks so much sushi...) so I opted for a double chocolate muffing for breakfast. Not the low fat version, thank you very much. 480 calories later I was ready for the gym. I ran 3 miles on the random hill setting, then walked for about 5 minutes to cool down. That 35 minutes was the warm up to my leg routine. 3 sets of 20 reps on the leg press, followed by 3 sets of 20 on the true squat, then 3 sets of 12-15 reps of leg extensions. Hamstrings started with 3 sets of 12 on the seated leg curl machine, and ended with 3 sets of 20 reps on the hyper-extension contraption. I limped back to the car and home for a protein shake.

After completing some more bookwork I hit the spin bike for 30 minutes before having a turkey sandwich. A little more rest then it was time to get Insane with the Power & Resistance workout. 45 minutes later and I grabbed a towel (after collapsing in the floor and being liked non stop by Pug Pugglesworth for about 5 minutes) and jumped into my dad's truck to head to one of our properties. We were on Bed Bug patrol. Some of our tenants bed have been infested with bed bugs, and the tenants just threw the beds out by the dumpster. Of course the waste services company refused to collect the discarded bedding, so we had the pleasure of loading a few box springs and mattress sets onto the truck. They'll make it to the dump on Saturday. I don't think I got bit by anything (including some of the largest ants I've ever seen).

Once back home I joined Kim & JJF for our nightly walk. 2+ miles later I was finished with my cardio for the day. 4444 calories burned (according to the BodyBugg)! My final meal, after the walk, was a serving of Jasmine rice and a piece of grilled, jerked chicken. I did try a cup of OJ Ninjaed with some vanilla Greek yogurt a little later. Yummy! A little under 2000 calories on the day.

Tomorrow I'll run, spin, do a very few sets of abs at the gym, get Insane (plyo circuit), and try to walk. Not sure about the walk. Kim and I are gonna try to go out for dinner (either Indian or oysters) and then see a movie. We'll see how it goes...

Early Walk - With Photos - (Day 82)

I was up early this morning to release the hounds into the surprisingly cold outdoors. Jumping Jack Flash declined the offer to go out before the sun rose. He's a pretty smart little dog. He was cold & there was no way he was gonna come out of his warm crate until he had to. All of the other dogs burst outside to begin their long day of playing, barking, and napping in the back yard. I finally enticed Jack out of his crate by asking him if he wanted to go on a walk. He emerged happily and we were off. Being Friday, I wanted to get in a walk before training legs 'cause I knew I wouldn't feel like it after training. Jack and I walked and took the opportunity to snap a few pics of the geese that make our lake their winter home. We also spotted a hawk, and even got a nice shot of the moon shortly after sunrise.









After our morning walk I ate breakfast and then made my way to the gym. My mom returned today and trained legs with me. Before we began the workout I did 15 minutes of HIIT work on the treadmill. We began our workout on the true squat machine. 3 sets there and then off to the leg press for 3 more sets. We continued our quad work on the leg extension machine for 3 sets. For hamstrings we began with 3 sets of standing leg curls, then 3 sets of seated leg curls, and finished with 3 sets of hyper-extensions (mom bailed on me at the hyper-extensions, she always feels like she is going to fall over). I had planned on walking again this evening but was unable to before the sun went down and the cold temps returned. So I had a good workout and still did 45 minutes worth of cardio on the day (about 3.5 miles).

Today's meals were all "on" plan again. Breakfast was maple brown sugar oatmeal, facon, banana, and a slice of bread. My morning snack was a cup of yogurt (eaten on the treadmill at they gym, I was running late). Lunch was a fudge graham bar, along with broccoli and cauliflower in cheese sauce. My afternoon snack was a golden pound cake. Dinner this evening was chicken pasta parmsean and broccoli with cheese sauce. My dessert this evening was a chocolate chip cookie with a cup of tea.

Off to bed so I can get up early and begin all the daily cardio again ;)

Another Leg Day (Day 33)

I was so tired last night I feel asleep before I could type up my post, so this is for yesterday (Friday).

Friday is leg day at the gym for me. I got a late start because overnight it seems everyone I know business wise created a stack of bookwork for me to do. So I was able to eat breakfast and my first snack before arriving at the gym. I warmed up on the bike for few minutes and then I was ready to begin. My mother decided not to train with me (it was leg day & she didn't want to feel like death all weekend) so I had to go it alone. I started at 12:03 and finished at 1:06. So in 63 minutes I completed 21 total sets. So that averages a set every 3 minutes. Considering I had to load/unload all of the weights, recover after each set, & actually do a set, I thought that pace was decent. If I can find 2 good training partners that's how I prefer to train. It seems like you have the perfect pace with 3 people training. One person resting, one spotting, and one training. After a set you rotate and continue immediately. But right now I've got only myself to train with so I have to guess at the pace.

I started with 3 sets of hack squats (last set was 279 + the sled for ~10 reps), followed by 3 sets of true squats (all sets were 15 reps @ 270 + the rack), next was 3 sets of leg presses (~ 550 for 20 reps each set), then on to leg extensions for 3 sets. I moved on to hamstrings next by doing 3 sets of leg curls, 3 sets of standing leg curls, and 3 sets of hyper-extensions. I didn't get sick today, but I did kinda see stars after each of the last 3 sets. I thought the gym was turning down the volume of the music for a second then I realized my hearing was fading because I was about to black out. That's a good signal to have a seat. Also a great signal of a good workout. Can't wait until next Friday and another leg workout! My only cardio workout yesterday was Kim & my usual 2 mile walk around the lake with Jumping Jack Flash. I've gotta post some photos of our dogs and the lake we walk around soon.

For breakfast I had berries and multigrain flakes with raspberries, facon, and a slice of multigrain bread. Morning snack was yogurt with a banana. Lunch was fettuccine alfredo, a salad with peppers & spinach, and broccoli with cheese sauce. My afternoon snack was nacho crisps. Dinner was lasagna, a salad with spinach & olives & peppers, broccoli and cauliflower with cheese sauce. Dessert last night was a warm chocolate chip cookie.

Hope every has a great weekend. GO DAWGS!

Horrendous Leg Workout (Day 26)

Friday. Leg day. It was a horrendous (wonderful), grueling (exhilarating) workout. I added an extra exercise to the workout today bringing the total sets to 18. I started with 3 sets of hack squats, 3 sets of squats, 3 sets of leg presses, and 3 sets of extensions for quads. For hams I did 3 sets of leg curls followed by 3 sets of hyper-extensions. I was so tired and spent by the end of the workout I couldn't do my cardio at the gym. I tried, but my knees kept buckling. Once I returned home I felt cold and sick. My Pug curled up with me on the sofa for a few minutes and helped me to get to feeling a little bit better. The chicken noodle soup I had for lunch helped out a good bit as well. This evening after I got home Kim and I walked Jumping Jack Flash Gordon around the lake for about 1/2 an hour. At least I was able to get one cardio session in today. I'm afraid I'm gonna be silly sore tomorrow and worse on Sunday from my leg workout.



My first meal of the day was maple brown sugar oatmeal with facon, a banana, and a slice of multigrain bread. This morning's snack was yogurt and a banana. Lunch was chicken noodle soup, broccoli and cauliflower with cheese sauce. My afternoon snack was pudding. One chocolate and one caramel vanilla. For dinner this evening I tried one of Kim's vegetarian meals. I had the cheese ravioli with basil tomato sauce which was very tasty, broccoli with cheese sauce, a salad with peppers and olives, a slice of multigrain bread, and a nectarine. The nectarine was delightful. I'll have to add it as my fruit more often.