Friday's leg work out found me sore during the workout. 3 sets of leg presses, 3 sets of true squats, 3 sets of leg extensions for quads. All sets were 20-25 reps. For hamstrings I cut back to only six sets. 3 sets of seated leg curls and 3 sets of stiff leg dead lifts. I tried to run on the treadmill afterward. My knees buckled twice within the first 60 seconds, so my treadmill work consisted of walking uphill. Still got in a good cardio workout. My heart rate stayed between 140-150 bpm. Jogging/running my heart rate never gets above 170, so not bad at all for walking.
Eating has settled into a very nice routine. Cereal or oatmeal for breakfast. The occasional yogurt for a morning snack. Protein shake after my workout. I had a LC meal late in the afternoon and then grilled chicken for dinner. Before bed I had a chocolate peanut butter sandwich for dessert.
During the day I managed a 30 minute ride on the spin bike. Before dinner Kim and I walked a couple of miles to finish out my cardio for the day. I consumed around 2000 calories on the day and burned just under 4000.
Lots of walking and World Cup watching planned for the weekend.
Saturday, June 12, 2010
Thursday, June 10, 2010
Barking Calves
My new style of running (landing more on my toes/balls of my feet) has finally resulted in one of the things happening that I've read about. Very. Sore. Calves. I have well developed calves and typically don't train them anymore. I don't want them to be freaky big so I tend to not train them at all beyond the workouts they get running, walking uphill, and on the StairMaster or elliptical. Running in the new manner is shredding my calves. I ran intervals again today, 5 minutes running then 5 of uphill walking, and by the end of my 30 minutes on the treadmill my calves were barking. Screaming really. Once I was home and resting I noticed both calves were twitching like crazy. Almost like they were starting little micro cramps, but didn't have the energy to fully cramp up (thank goodness).
Today was arm day at the gym. I began with 3 sets of overhead presses, then 3 sets of press downs, and finally 3 sets of rope press downs for triceps. Biceps began with 3 sets of hammer strength preacher curls, 3 sets of incline dumbbell curls, and finally 3 sets of heavy standing dumbbell curls. 30 minutes on the treadmill and then 10 on the elliptical and I called it quits at the gym. Once home I had a protein shake and then got in 30 minutes on the spin bike while watching the Braves game (they had a day game today). This evening Kim, JJF, and I walked the 2.4 miles route around the lake before dinner.
Good food day. Breakfast was a bowl of oatmeal, morning snack of yogurt, protein shake for lunch, LC late in the afternoon, more LC for dinner along with some squash casserole Kim made. Dessert was a Chocolate Peanut Butter sandwich. A little over 2000 calories today. I think I'll have burned a little over 4000 according to the BB.
Tomorrow is leg day. Wonderful. I'm still sore from last week....
Today was arm day at the gym. I began with 3 sets of overhead presses, then 3 sets of press downs, and finally 3 sets of rope press downs for triceps. Biceps began with 3 sets of hammer strength preacher curls, 3 sets of incline dumbbell curls, and finally 3 sets of heavy standing dumbbell curls. 30 minutes on the treadmill and then 10 on the elliptical and I called it quits at the gym. Once home I had a protein shake and then got in 30 minutes on the spin bike while watching the Braves game (they had a day game today). This evening Kim, JJF, and I walked the 2.4 miles route around the lake before dinner.
Good food day. Breakfast was a bowl of oatmeal, morning snack of yogurt, protein shake for lunch, LC late in the afternoon, more LC for dinner along with some squash casserole Kim made. Dessert was a Chocolate Peanut Butter sandwich. A little over 2000 calories today. I think I'll have burned a little over 4000 according to the BB.
Tomorrow is leg day. Wonderful. I'm still sore from last week....
Wednesday, June 9, 2010
Mixed Up
Today was all mixed up. I usually like to get in some AM cardio after breakfast, hit the gym after a snack, rest in the afternoon, walk in the evening, and maybe even a little more bike later on. Today I began with a ride to MetroAtl after breakfast (oatmeal). After dropping my sister and nephew off I shopped a bit with mom before having some sashimi for lunch. The fish was pretty good. Salmon, albacore, blue fin, octopus, shrimp, and super white fish all on a bed of rice. I ate all of the fish and a little rice. We then returned home just in time for me to get the hounds back inside the house before a storm hit.
After the storm I finally made my way to the gym. I began today's shoulder workout with 3 sets of military presses, then 3 sets of side lateral raises, followed by 3 sets of upright rows, then 3 sets of rear delts, and finally 3 sets of dumbbell shoulder shrugs. I moved on to 30 minutes on the treadmill, 5 minutes walking and 5 minutes running, then repeating. Afterward I did 15 minutes on the elliptical. The running today was better, but still bad. I felt fine with regards to stamina and strength, but my calves got tired relatively fast landing more on my toes than usual. Hope I'll get accustomed to it before long. The good news is that I don't have any thing hurting me at all, save my sore legs from my last leg workout.
After the gym I had a protein shake and decided to hit the spin bike for a bit. Easy 35 minutes as I watched Justified. I love just about anything Olyphant is in (loved Deadwood) so I got hooked watching Justified. Kim made it home a little later and we walked JJF around the lake (about 2.3 miles) at a relaxed pace. According to my BB I burned ~290 calories on the walk. Crazy to be able to burn that much just taking a leisurely walk.
Tonight's dinner is gonna be pretty light. A tomato sandwich and maybe some small LC meal. I'm actually still kinda full from lunch.
Tomorrow I hope to have more of a "normal" day. I think by tomorrow I'll finally be fully recovered from last weeks leg workout, just in time to train them again on Friday....
After the storm I finally made my way to the gym. I began today's shoulder workout with 3 sets of military presses, then 3 sets of side lateral raises, followed by 3 sets of upright rows, then 3 sets of rear delts, and finally 3 sets of dumbbell shoulder shrugs. I moved on to 30 minutes on the treadmill, 5 minutes walking and 5 minutes running, then repeating. Afterward I did 15 minutes on the elliptical. The running today was better, but still bad. I felt fine with regards to stamina and strength, but my calves got tired relatively fast landing more on my toes than usual. Hope I'll get accustomed to it before long. The good news is that I don't have any thing hurting me at all, save my sore legs from my last leg workout.
After the gym I had a protein shake and decided to hit the spin bike for a bit. Easy 35 minutes as I watched Justified. I love just about anything Olyphant is in (loved Deadwood) so I got hooked watching Justified. Kim made it home a little later and we walked JJF around the lake (about 2.3 miles) at a relaxed pace. According to my BB I burned ~290 calories on the walk. Crazy to be able to burn that much just taking a leisurely walk.
Tonight's dinner is gonna be pretty light. A tomato sandwich and maybe some small LC meal. I'm actually still kinda full from lunch.
Tomorrow I hope to have more of a "normal" day. I think by tomorrow I'll finally be fully recovered from last weeks leg workout, just in time to train them again on Friday....
Tuesday, June 8, 2010
Learning to Run Again
Today I trained back at the gym. 3 sets of hammer strength rows, 3 sets of HS front pull downs, 3 sets of HS rear pull downs, and 3 sets of dumbbell rows. It was one of the better back workouts I've had in a while. Afterward I moved to the treadmill. I varied the 30 minutes on the treadmill, some of the time walking uphill (9 incline) at a speed of 3.5, and the rest of the time running with the incline at 0 and a speed of 7. A little more walking than running. It'll take me another few days to get back to my previous running routine. I'm really trying to concentrate on land more on the toe/ball of my foot instead of the heel. Kinda like learning to run/walk all over again. Very natural barefoot, not so much with a pair of Mizunos on.
Food today has been good. Oatmeal for breakfast. Protein shake post workout. A little peanut butter and a large bowl of cereal late this afternoon. Dinner will be some squash (Kim's craving squash) and either some LC or NS.
Tonight, hopefully, we'll get in another walk and maybe a little bike ride. I was able to ride this morning for about 10 minutes, but between my sore legs (yes, still sore 4 days after the leg workout) and DirecTV having a system wide failure (HD systems all failed today) I didn't do too well. Maybe a little ride this evening during the Braves game.
Food today has been good. Oatmeal for breakfast. Protein shake post workout. A little peanut butter and a large bowl of cereal late this afternoon. Dinner will be some squash (Kim's craving squash) and either some LC or NS.
Tonight, hopefully, we'll get in another walk and maybe a little bike ride. I was able to ride this morning for about 10 minutes, but between my sore legs (yes, still sore 4 days after the leg workout) and DirecTV having a system wide failure (HD systems all failed today) I didn't do too well. Maybe a little ride this evening during the Braves game.
Monday, June 7, 2010
Wrecked Legs
Friday was leg day at the gym. The workout was nothing to get excited about. I think it was 19 sets total. 4 sets of leg extensions, 3 leg press, 3 true squat, 3 seated leg curls, 3 stiff leg dead lifts, and 3 hyper extensions. I averaged somewhere between 15-20 reps per set. Nothing too heavy. Just a decent workout. Saturday I felt pretty good, just sore. Sunday was horrible. Quads, glutes, and hams were sore to the touch. Today is no better. I managed to walk a little Saturday, but it was really more of a stumble/gimp crawl. Sunday I couldn't do anything. Not one of my top ten workouts, but I'm sore like I've never trained before. All of this is due to my taking a few weeks off to concentrate on running and making sure I wasn't sore or injured for the Warrior Dash. I knew it was coming, but I'm silly sore...
Saturday we went out with my family to celebrate my Dad's birthday. We ate at a new Ruth's Chris Steakhouse. It's only a 40 minute drive! I had a salad and a NY Strip. It was all very good, but I've never been so sick so fast from a meal.
Sunday Kim and I went to Chattanooga to watch the new Shrek in 3D. Pretty good. Not as good as some of the others, but we laughed a bit. We ate at a Korean/Vietnamese place afterward. Pho for both of us. It was good, but not as good as the other we've had.
Today I trained chest, walked on the treadmill (still way to sore to run), and rode the elliptical at the gym. Chest was 12 sets in about 13 minutes. 3 sets of hammer strength bench, 3 sets incline, 3 sets decline, and 3 sets incline dumbbell flies. 45 minutes uphill walking on the treadmill then 10 minutes on the elliptical. Pretty good workout. I'll hit the bike later this afternoon (I have my final dentist appointment at 3) and then walk with Kim this evening.
Food so far today has been great. A single serving of granola cereal for breakfast, then a protein shake after the gym. I'll have snack as soon as I'm back from the dentist (Fage yogurt I'm sure), then dinner (NS or LC) after our walk, then maybe a peanut butter sandwich for dessert. I'm giving up my Skinny Cow for a bit and returning to PB.
Saturday we went out with my family to celebrate my Dad's birthday. We ate at a new Ruth's Chris Steakhouse. It's only a 40 minute drive! I had a salad and a NY Strip. It was all very good, but I've never been so sick so fast from a meal.
Sunday Kim and I went to Chattanooga to watch the new Shrek in 3D. Pretty good. Not as good as some of the others, but we laughed a bit. We ate at a Korean/Vietnamese place afterward. Pho for both of us. It was good, but not as good as the other we've had.
Today I trained chest, walked on the treadmill (still way to sore to run), and rode the elliptical at the gym. Chest was 12 sets in about 13 minutes. 3 sets of hammer strength bench, 3 sets incline, 3 sets decline, and 3 sets incline dumbbell flies. 45 minutes uphill walking on the treadmill then 10 minutes on the elliptical. Pretty good workout. I'll hit the bike later this afternoon (I have my final dentist appointment at 3) and then walk with Kim this evening.
Food so far today has been great. A single serving of granola cereal for breakfast, then a protein shake after the gym. I'll have snack as soon as I'm back from the dentist (Fage yogurt I'm sure), then dinner (NS or LC) after our walk, then maybe a peanut butter sandwich for dessert. I'm giving up my Skinny Cow for a bit and returning to PB.
Friday, June 4, 2010
Shoulders, Cardio, and Work
Thursday was another productive day. I consumed around 1700-1800 calories and burned around 3750.
Exercise for the day began with a shoulder workout. 3 sets of military presses, 3 sets of side lateral raises, 3 sets of upright rows, and 3 sets of rear delts. Next I moved to the treadmill for 30 minutes. 5 minutes of uphill (level 9) @ a speed of 3.5, then 5 minutes running @ 7, then back to walking uphill for 5, then back to running for 5, then finishing up on the treadmill with 10 minutes of walking uphill. I moved to the elliptical for 15 minutes to finish my time at the gym. My final exercise of the day was a 2+ mile walk with Kim before dinner.
Pretty good food day as well. Breakfast was a banana and a small bowl of granola cereal. My next meal was a protein shake after my workout. I then had to go to work for a bit and drank a 100 calorie Life Water (thought it was calorie free until I finished it, whoops). Dinner was a Lean Cuisine Pizza. After dinner I had 1/2 a chocolate peanut butter sandwich and a serving of sugar free chocolate jello pudding. Throughout the day I also had a few Brazil Nuts, and a little hummus with cucumbers. I've also (for the past month or so) been taking a new stack of vitamins. Extreme Athlete or something similar from GNC. I actually kinda like it. Quite a few pills, but it seems to give me a little bit more energy.
Tomorrow is LEG DAY. It'll be the first time I've trained legs in at least 3 weeks, maybe longer. I took off from training them so I wouldn't be sore or feel weak before the Warrior Dash. Now back to it. I should be wrecked all weekend. Yahoo!
Exercise for the day began with a shoulder workout. 3 sets of military presses, 3 sets of side lateral raises, 3 sets of upright rows, and 3 sets of rear delts. Next I moved to the treadmill for 30 minutes. 5 minutes of uphill (level 9) @ a speed of 3.5, then 5 minutes running @ 7, then back to walking uphill for 5, then back to running for 5, then finishing up on the treadmill with 10 minutes of walking uphill. I moved to the elliptical for 15 minutes to finish my time at the gym. My final exercise of the day was a 2+ mile walk with Kim before dinner.
Pretty good food day as well. Breakfast was a banana and a small bowl of granola cereal. My next meal was a protein shake after my workout. I then had to go to work for a bit and drank a 100 calorie Life Water (thought it was calorie free until I finished it, whoops). Dinner was a Lean Cuisine Pizza. After dinner I had 1/2 a chocolate peanut butter sandwich and a serving of sugar free chocolate jello pudding. Throughout the day I also had a few Brazil Nuts, and a little hummus with cucumbers. I've also (for the past month or so) been taking a new stack of vitamins. Extreme Athlete or something similar from GNC. I actually kinda like it. Quite a few pills, but it seems to give me a little bit more energy.
Tomorrow is LEG DAY. It'll be the first time I've trained legs in at least 3 weeks, maybe longer. I took off from training them so I wouldn't be sore or feel weak before the Warrior Dash. Now back to it. I should be wrecked all weekend. Yahoo!
Thursday, June 3, 2010
Home and Back At It
And we're back from Texas, by way of New Orleans. Actually we got back late Tuesday night, but it took me a minute to unpack, catch up, and rest before getting a post ready.
We were in Texas to visit with fiends and attend a few cook outs. On the way back home we stopped for a night in New Orleans to grab some of our favorite sandwiches from Johnny's Po Boys. Lovely time had by all, but it's always great to come home.
I returned to the gym and very strict eating yesterday. I've really been kinda relaxed with my eating since we went to Costa Rica back at the beginning of March. I'm now rested and ready to push hard and drop my BF & overall size some more. I'm so sick of eating after the trip (I was fed all kinds of crazy good Mexican meats like cabeza [cheek], costillas [beef short ribs], extremely slow cooked brisket, along with a huge amount of vegetarian Indian food, and some of the best Pho' I've ever had) that I've already planned my summer meals. All "on" plan/diet/low calorie with the exception of my father's birthday meal, my birthday meal, and the 4th of July.
I trained with my mom yesterday. When I arrived she'd already started on the treadmill so I joined her on a nice uphill walk for 20 minutes. I'm still babying my feet to make sure I don't injure either of them. We began the weight training with 3 sets of triceps push downs, 3 sets of overhead presses, and finally 2 sets of rope press downs. Biceps were next beginning with 3 sets of seated incline curls, and then 3 relatively heavy sets of standing dumbbell curls. Mom took off at this point and I returned to the cardio for a bit. 15 minutes on an elliptical and then 15 more minutes on the treadmill, again just walking uphill.
My food intake was very controlled yesterday. Breakfast was a NS Blueberry muffin and some yogurt. I snacked on a few Brazil Nuts before the gym. After the gym I had a protein shake. Dinner was a Lean Cuisine Thai Chicken & Noodle entre (310 calories)! Dessert was a bite of Chocolate Peanut Butter. On the day I had less than 1600 calories. A little too low really, but a good start back. I only burned around 3300 on the day, so I've gotta get back to work with my cardio.
Below is a photo of the courtyard at the W New Orleans. We enjoyed a relaxing evening hanging out there and down by the waterfront Monday night.
We were in Texas to visit with fiends and attend a few cook outs. On the way back home we stopped for a night in New Orleans to grab some of our favorite sandwiches from Johnny's Po Boys. Lovely time had by all, but it's always great to come home.
I returned to the gym and very strict eating yesterday. I've really been kinda relaxed with my eating since we went to Costa Rica back at the beginning of March. I'm now rested and ready to push hard and drop my BF & overall size some more. I'm so sick of eating after the trip (I was fed all kinds of crazy good Mexican meats like cabeza [cheek], costillas [beef short ribs], extremely slow cooked brisket, along with a huge amount of vegetarian Indian food, and some of the best Pho' I've ever had) that I've already planned my summer meals. All "on" plan/diet/low calorie with the exception of my father's birthday meal, my birthday meal, and the 4th of July.
I trained with my mom yesterday. When I arrived she'd already started on the treadmill so I joined her on a nice uphill walk for 20 minutes. I'm still babying my feet to make sure I don't injure either of them. We began the weight training with 3 sets of triceps push downs, 3 sets of overhead presses, and finally 2 sets of rope press downs. Biceps were next beginning with 3 sets of seated incline curls, and then 3 relatively heavy sets of standing dumbbell curls. Mom took off at this point and I returned to the cardio for a bit. 15 minutes on an elliptical and then 15 more minutes on the treadmill, again just walking uphill.
My food intake was very controlled yesterday. Breakfast was a NS Blueberry muffin and some yogurt. I snacked on a few Brazil Nuts before the gym. After the gym I had a protein shake. Dinner was a Lean Cuisine Thai Chicken & Noodle entre (310 calories)! Dessert was a bite of Chocolate Peanut Butter. On the day I had less than 1600 calories. A little too low really, but a good start back. I only burned around 3300 on the day, so I've gotta get back to work with my cardio.
Below is a photo of the courtyard at the W New Orleans. We enjoyed a relaxing evening hanging out there and down by the waterfront Monday night.
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