Day 161 03Jun2010

Exercise:
Elliptical .73Mi 5min R9
Side Twists 20lb 50, 50, 50
Knee Lifts Straight Leg 25, 25, 20
Stretch

Food:
Raisin Bran and Silk 260
Protein Shake 125

Comments:
Tomorrow I fly to Chicago, Saturday I'm going to an all day concert, Sunday I fly to Portsmouth, VA.

Day 160 02Jun2010

Exercise:
MCC 110, 110, 110 @6
M Tri Pull Down 110, 120, 130 @6
Standing Curls Hybrid 30 @6, Hammer 40 @2, 35 @4, std 35 @6
Bent Tricep Contraction 25, 35, 40 @6
Dumbbell Press 55, 60, 70 @6
F. Raise 25, 30, 35 @6
M. Press 180, 200, 200 @6
Shrugs 50, 55, 60 @6
Stretch

Food:
Raisin Bran and Silk 260
Protein Shake 125
4 Quorn Chick'n Cutlets 320
Chips 120

Day 159 01Jun10

Took this day off due to a lack of sleep.

Day 155-158 28-31May2010

I spent these days going all over the place. Driving to Seattle, visiting friends, and taking my roommates kids to the carnival.

Day 154 27May10

Exercise:
Elliptical 5min .8Mi R9
Dumbbell Flys 35, 35, 40 @12
Dumbbell Press 35, 45, 50 @12
Twists 10lb @50 15lb @50, 50
Knee lifts 20, 40, straight leg 15
Balance ball 25secs
Run
Stretch

Food:
Raisin Bran and Silk 260
Protein Shake 125
Amys Mattar Paneer 370

Day 153 26May10

Exercise:
Rest

Food:
Raisin Bran and Silk 260
Protein Shake 125
Amys indian Something 320
Yogurt 110
Fried Vegetables w/ Tofu 400
3 Glasses of wine 300
Sushi 980
Total: 2495

Day 152 25May10

Elliptical .77Mi 5Min R9

Shoulder Raise 30 @12, 30 @6 (Terry made me laugh) 25 @12
1 Arm Cable Rows 90, 90, 100 @12

Dumb Rot 15, 15, 15 @12
Rev Fly 15, 15, 15 @12

Run
Stretch

Leg Press 180, 180, 180 @12
Smith Squats 90, 90, 90 @12

Food:
Raisin Bran and Silk 260
Protein Shake 125
Amys indian Something 320
Yogurt 110
Fried Vegetables w/ Tofu 900

Comments:
I just updated the log with the last 7 days or so of info I have. I have more at home, I hope to remember to get it.

Day 151 24May10

Exercise:
Treadmill .42Mi 5Min 1.0Inc
MCC 45, 60, 65 @12
Tri Pull Down 55, 60, 65 @12

Seated Curls 30 @6 20, 20 @12
Bent Tri Ext 20, 20, 20 @12

Bench Press 70, 70, 70 @12
Dumb Flys 20, 25, 30 @12
Balance Planks 35, 30, 30
Capt Chair 30, 13 (Legs Stright out), 30
Trunk Rotation 6lb Med Ball 50, 35, 50
Back Hyper Ext 15, 18, 16
Stretch

Day 150 23May10

Hangover!

Day 149 22May10

Exercise
None

Day 148 21May10

Exercise:
Walk around Seattle

Day 147 20May10

Exercise
Elliptical 5Min .76Mi R7
Shoulder Raise 20, 20, 25 @12
Dumb Flys 30, 30, 35 @12
Dumb Rotation 10, 10, 15 @12
Dumb Press 35, 45, 50 @12
Stretch

Day 146 19May10

Exercise:
Walk station grounds

Day 145 18May10

Exercise:
Elliptical 5min .77Mi R7
MCC 70, 70, 70 @12
M Pull Down 70, 80, 90 @12
Curls (Hybrid, Std, Hammer) 25, 25, 25 @12
Dips 15, 20, 14
Stretch

Day 144 17May10

Exercise:
Treadmill 5Min .49Mi 1.0Inc
Leg Press 180, 180, 180 @12

Leg Ext 105, 105, 120 @12
Leg Curls 90, 90, 90 @12

Smith Squats 90, 70, 70 @12

Food:
Raisin Bran and Silk 260
Protein shake 125
Amy's mattar paneer 320

Comments:
One of the guys at work is on the weight program, he and I will be working out together in the mornings. My mom is coming out for this week so we will be going out, not eating so well because she is on vacation (Seafood Benedict).

Workout Plan

Endurance Phase
I will be working with one of the guys at the station to help him get back in shape. Also my mother will be in town so no night workouts, or at least no planning of them.

Day 143 16May10

Exercise:
Wash car (6-8hours)

Food:
Biscuits & Gravy
Hash Browns
2 eggs over easy
Protein shake 260
Beef Quesadilla

Comments:
I really need to start posting from my phone.

Day 142 15May10

Exercise:

Food:
Raisin Bran and Silk 260
Orange 100

Day 141 14May10

Exercise:
Shoulder Raise 25, 30, 30 @6
1 Arm Cable Rows 70, 90, 110 @6
Dumbbell rotation 15, 20, 15 @6
Rev flys 10, 15, 20 @6
Run
Stretch

Food:
Raisin Bran and Silk 260
Protein Shake 125
Pork Chops 400
Asparagus 30
Beer/Wine 500

Day 140 13May10

Exercise:
Elliptical .8Mi 5min R6
MCC 120, 120, 120 @6
M Pull Down 130, 130, 130 @6
Pull Up 8, 7, 5
Bent Tri 35, 40, 40 @6
Run 4 towers and an additional path
Stretch
Yard Work

Food:
Raisin Bran and Silk 260
Protein Shake 125
Amy's Burito Especial 270
Yogurt 220

Day 139 12May10

Exercise:
Rest day

Food:
Raisin Bran and Silk 260
Protein Shake 125
Cascade Fresh Yogurt 110
Amy's Cheddar Cheese Burrito 310
Mini Quiche 150
Baked Bean "hot dog" 240
Hot dog 175
32oz Miller Lite 256
Total: 1626

Comments:
The baked bean hot dog was awesome. Instead of meat put some baked beans on, celery salt, pickle, katsup, & mustard. Basically a Chicago Style Hot Dog with katsup and missing some other things.

Day 138 11May10

Exercise:
Elliptical .79Mi 5Min R6
Shoulder Raise 20, 25, 25 @6
Dumbbell Fly 40, 40, 50 @6
Dumbbell Rotation 15, 15, 20 @6 The 20's were REALLY hard
Dumbbell Press 70 @5 60, 60 @6
Run the 4 towers at work 1.25-1.5mi cross country through the sand.

Treadmill .37Mi 5Min 1.0Incline
Rev Flys 5, 12, 15 @6
Bent Row 35, 45, 45 @6
Stretch

Food:
Raisin Bran and Silk 260
Orange 100
Protein Shake/Silk 205
Amy's Pesto Pizza 440
Steak Salad 900
Miller Lite 512
Total: 2417

Comments:
I'm trying to get back on track here. I'm signing up for the Presidents Challenge and logging all the things that show up on here.

Day 137 10May10

Exercise:
Elliptical .77Mi 5Min R6
MCC 110, 110, 100 @6
M. Tri Pull down 120, 120, 120 @6
Pull Up 7, 6, 5
Bent Tricep Extension 35, 35, 35 @6
Pushup 20
Stretch

Lift and cut pipe all work day.
Play with children at home.

Food:
Raisin Bran and Silk 260
Protein Shake/Silk 205
Adobada Torta 1065
Cake 800
Hot roast beef sandwich 400
Mashed potatoes 150
Broccoli 30
Quiche 500
Total: 3410

Comments:
I can now understand how easy it is for people who live with children to eat too much. You come home from work tired, then you play with the kids. Next thing you know all this food is ready for you to eat and it is easy to over eat.

Another thought I have had is if people need to lose weight it should start at home. If someone is required to get into better shape for work, the training they get should be extended to the people who they live with and the people that cook for them. Yes, it is the persons responsibility but giving this training to family can't hurt.

Day 134 07May10

Exercise:
Elliptical 10Min 1.61Mi Resistance 6
Shoulder Raise 15, 25, 25 @6
Dumbbell flys 40, 40, 40 @6
Dumbbell Rotation 15, 15, 15 @6
Dumbbell Press 60, 60, 60 @6
Stretch

Food:
Raisin Bran and Silk 260
Protein Shake/Silk 205

Comments:
My shoulders are sore from working in the yard last night. I weigh 152lbs now.

Day 133 06May10

Exercise:
Elliptical 5min R6 .70Mi
MCC 100, 110, 110 @6
M Tri Pull Down 100, 110, 120 @6
Pull Up 8, 3, 6
Bent Tri Extension 35, 35, 35 @6
Run outside in my Five Fingers
Stretch

Yard work 1.5 hours

Food:
Navel Orange 100
Silk 110
Protein Shake/Silk 205
Yogurt 110
Subway Turkey/Ham (cheese, mustard) 300
Ms Vickies Jalapeno chips 200
Cake 400
Bean/Noodle/Beef Soup 600

Comments:
I didn't sleep well last night and I took a nap that was supposed to be 40 minutes and slept for over an hour. By that time the classes I wanted at the gym were done, so I did yard work. I removed branches that had blown down on Monday, raked both the front and back yard, I also ran the sprinklers (ran being the key word as I was keeping myself dry).

Day 132 05May2010

Food:
Raisin Bran and Silk 260
Navel Orange 100
Protein Shake/Silk 205
Amy's Indian Paneer Tikka 320

Exercise:
Rest

Comments:
I hope tonight I can get my stuff organized and get back into the game.

Day 133 04May2010

Food:
Not sure anymore

Exercise:
Run .75Mi
Babysitting

Comments:
I had the SWE test for E-5, then I went home and babysat. Little busy.

Day 134 03May2010

Exercise:
Elliptical 10Min 1.49 MI

Machine Cable Curls 90, 100, 110 @6
Machine Pull Down 90, 100, 120 @6

Pull Up 5.5, 5, 5.5
Bent Tri Extension 30, 30, 30 @6

Pushup 20
Stretch

Food:
Raisin Bran and Silk 260
Orange 100
Protein Shake/Silk 205
Amy's Mattar Tofu 260

Comments:
I had to take some extra time off for my nose to heal. Also I weighed in at 152 LBS this afternoon.

Day 113 -123 Surgery

I had my nose surgery and won't be exercising for 10 days.

Day112 15Apr2010

Exercise:
Elliptical 10Min 1.44Mi R5

Machine Cable Curls 70, 80, 90 @12
Machine Pull Down 80, 90, 90 @12

Pull Ups 5, 5, 3
Bent Tricep Extension 25, 25, 30 @12

Pushups 20
Stretch

Treadmill 5Min .33Mi 1.0 Incline
Bench Press 90, 90 @12 90@8
Dumbbell Flys 35, 35, 40 @12
Spinning class 50 min

Food:
Raisin Bran and Silk 260
Navel Orange 100
Protein Shake/Silk 205
Amy's Indian Vegetable Korma 310
Cake 500
Lasagna 900
Total: 2275

Comments:
I weigh 155lbs, AWESOME. This matches my best fit level in my 3+ years here, now I just need to get a calipers measurement again.
Tomorrow I am having nose surgery to fix my deviated septum.

Day 111 14Apr2010

Exercise:
Rest

Food:
Raisin Bran and Silk 260
Protein Shake/Silk 205
Yogurt 110
Tamales
Salsa
Lasagna

Day 110 13Apr2010

Exercise:
Snowboarding I did 55mph on the board

Food:
Raisin Bran and Silk 260
Spinach Artichoke Dip
Taco Wrap

Comments:
My body is sore from moving

Day 109 12Apr10

Exercise:
Elliptical 10 Min 1.38Mi R4

Machine Cable Curls 70, 70, 80 @12
Machine Tri Pull Down 70, 70, 90 @12

Pull Up 6, 3.5, 2
Bent Tri Contraction 25, 25, 25 @12
Push Up 17

Moving more stuff

Food:
Raisin Bran and Silk 260
Navel Orange 100
Protein Shake/Silk 205
Amy's Ravioli 380

Day 107 & 108

Exercise:
Sunday I moved most of my stuff instead of working out.

Food:
Not the best

Day 106 09Apr2010

Exercise:
Elliptical 10min 1.53Mi R4

Shoulder Raise 10, 15, 15 @12
1 Arm Cable Rows 50, 60, 70 @12

Dumbbell Rotation 15, 15, 10 @12
Reverse Flys 10, 15, 10 @12

Stretch

Treadmill 10Min .91Mi
Leg Press 200, 200, 210 @12
Leg Extension 135, 135, 150 @12
Leg Curls 90, 90, 90 @12
Smith Squats 70, 70, 70 @12
Balance Planks 30, 30, 30 secs
Captains Chair 35, 35, 30
Trunk Rotations 6lb ball 50, 50, 50
Back Hyper Extensions 25, 20, 20
Stretch

Food:
Raisin Bran and Silk 260
Navel Orange 100
Protein Shake/Silk 205
2 Tacos 450
Taco Del Mar Rice & Beans 320

Comments:
I could really feel the cycling class from last night when I was on the elliptical. I'm thinking of adding two more shoulder exercise for the rotators.

Day 105 08Apr2010

Exercise:
Elliptical 1.53Mi 10 Min R4
Machine Cable Curls 70, 70, 80 @12
M Tri Pull Down 70, 70, 90 @12
Mini Stretch
At this point I was interrupted for CPR training

Treadmill 4:10min .37mi
Pull Ups 4, 4, 2 (this machine was awkward to use)
Bench Press 80, 80, 80 @12
Bent Tricep Contraction 20, 20, 20 @12
Dumbbell Flys 35, 35, 35 @12
45Minutes Spinning Class
45Minutes Yoga

Food:
Raisin Bran and Silk 260
Navel Orange 100
Protein Shake/Silk 205
Amy's Palak Paneer 270
Taco Del Mar Rice & Beans 320
Taco Truck Torta 1000
Raisin Bran and Silk 260
Total: 2415

Day 103 07Apr2010

Exercise: Rest

Food:
Raisin Bran and Silk 260
Navel Orange 100
Protein Shake/Silk 205
Amy's Pesto Tortellini 430
2x Taco Del Mar Tacos 620
Taco Truck Super Burrito 1150
Total: 2765

Day 103 06Arp2010

Exercise:
Machine Cable Curls 60, 70, 80 @12
M Tri Pull Down 60, 70, 90 @12

Pull Ups 6, 6, 3
Bent Tri Contraction 20, 25, 25 @12

Pushups 22
Stretch

Treadmill 10Minutes .85mi
Bench Press 70, 80, 90 @12
Dumbbell Flys 35, 35, 35 @12
Stretch

Food
Raisin Bran and Silk 260
Navel Orange 100
Protein Shake/Silk 205
Eating Right Macaroni & cheese 330
Yogurt 110
Taco Del Mar Rice & Beans 320
Tostada 600
Chocolate 975
Total: 2900

Workout Plan

Day 102 05Apr2010

Exercise:
Shoulder Raise 10, 15, 10 @12
1 Arm Cable Rows 30, 50, 60 @12

Dumbbell Rotation 10, 10, 10 @12
Reverse Fly 10, 10, 10 @12
Stretch

Treadmill .89mi 10min
Leg Press 200, 200, 200 @12
Leg Extension 135, 135, 135 @12
Leg Curls 90, 90, 90 @12
Smith Machine Squats 60, 60, 60 @12
Balance Planks 30, 30, 30 @12
Captains Chair 30, 35, 30
Trunk Rotation 6lb med ball 50, 50, 50
Back Hyper Extension 20, 15, 20
Stretch

Weigh In:
157
Neck: 14.75
Navel: 33.5
BF 17%

Food:
Raisin Bran and Silk 260
Navel Orange 100
Protein Shake/Silk 205
Eating Right 370
Taco Del Mar Rice & Beans 320
Taco Truck Tack 800
Total: 2055

Comments:
Working out today felt great. I feel like I am back in the game now.
I also feel I'm at the point where tape measurements aren't accurate for BF determinations.

Day 100 03Apr2010

Exercise:
This week I was kind of half hearted in my exercises, I don't know why I just wasn't feeling it. I'm taking today and tomorrow off and hopefully coming back strong on Monday. Monday also begins endurance section.

I still need to put up my exercises from the past few days.

Food:
Meh

Day 99 02Apr2010

Exercise:
I took the morning off so I would have time to work on my car. I went to the gym in the afternoon and let's just say I'm not feeling so well right now.

Food:
Raisin Bran and Silk 260
Navel Orange 90
Protein Shake/Silk 205
2 Tacos from a truck 350

Day 88 01Apr2010

Exercise:
Treadmill 10Min .77Mi
Bench Press 90, 90, 100 @6
Dumbbell Flys 45, 45, 45 @6
Dips 11, 10, 7
Leg Press 250, 260, 260 @6
Leg Extension 10, 180, 185 @6
Leg Curls 125, 120, 125 @6
Smith Machine Squats 90, 110, 110 @6

Food:
Not sure, but a lot

Day 87 31Mar2010

Exercise:
Rest

Food:
Raisin Bran and Silk 260
Navel Orange 90
Protein Shake/Silk 205
Eating Right Pasta Dinner 320
Yogurt 110
Gatorade 100

Day 86 30Mar2010

Exercise:
Elliptical 5Min .78Mi R4
Dumbbell Press 70 @3 60 @6 70 23
Shrugs 70, 40, 45 @6 I looked up the exercise here and did my best to have the best form
Dumbbell Flys 40, 45, 45 @6
Dumbbell Rotation 15, 15, 15 @6
Push Ups 20
Stretch

Treadmill 5min .46mi
Bench Press 80, 90, 90 @6
Smith Machine 90, 100, 100 @6
Leg Curls 120, 120, 125 @6
Leg Ext 165, 165, 170 @6
Leg Press 230, 250 @6 Leg couldn't do #3

Food:
Raisin Bran and Silk 260
Navel Orange 100
Protein Shake/Silk 205
Eating Right Turkey Dinner 290
Yogurt 110
Taco Del Mar Taco 340
Salad w/Blu Cheese 400
2 Taco Del Mar Taco 680
Total: 2385

Day 85 29Mar2010

Exercise:

Food:
Raisin Bran and Silk 260
Navel Orange 100
Protein Shake/Silk 205
Subway Club 700
Raisin Bran and Silk 260
Amy's Pesto Pizza 310
Slice of bread 110
Total: 1945

Day 84 28Mar2010

Exercise: Chest - Shoulders - Legs
Treadmill 5:11min .53Mi
Bench Press 70, 80, 90 @6
Dumb Flys 45, 45, 45 @6
Shrugs 65, 70, 75 @6
OH Dumbbell Press 40, 40, 40 @6 on the last one I wore a belt to help me keep my form
Leg Press 200, 220 @6 L/R 130 @6
Leg Extension 120, 150, 165 @6
Leg Curls 110, 120 @6 130 @4
Smith Machine Squats 90, 90, 100 @6
Stretch

Food:
Raisin Bran and Silk 260
Navel Orange 100
Beef Sandwich & Salad 1000
Homemade Cheese Burger 900
Total: 2260

Day 83 27Mar2010

Exercise: Rest

Food:
Raisin Bran and Silk 260
Navel Orange 100
Amy's Burrito 310
Yogurt 110
Noodles Alfredo 1200
Total: 1980

Day 82 26Mar2010

Exercise: Chest, Shoulders, & Back
Treadmill 5Min .46Mi
Bench Press 50, 70 @6 80@8
Dumbbell Flys 40, 40, 40 @6
Shrugs 55, 60, 65 @6
Oh Dumbbell Press 40, 40 @6 40 @3
Reverse Flys 10, 15, 5 @6
Dumbbell Rows 40, 45, 60 @6
Pull Downs 60, 80, 90 @6
Stretch

One of the guys at the gym gave me some good tips today, and corrected my form on the reverse flys.

Food:
Raisin Bran and Silk 260
Navel Orange 100
Philly Cheese Steak from Valley Bowl in Spokane (Surprisingly Good!) 700
Yogurt 110
Roast Beef Sandwich 400
3 glasses of Wine 285 (this is why I don't drink I can never have just 1, bottle empty now :( )
Total: 1855

Day 81 25Mar2010

Exercise:
Elliptical 5 minutes .73Mi Resistance 4
Standing Curls (Hybrid, Hammer, Std): 35, 35 @6, 35 @5
Bent Tricep Contraction: 25, 25, 30 @6
Seated Curls: 30, 30, 30 @6
Dips: 19, 10, 9
Stretch

Treadmill: 5min .43mi
Leg Press 190, 200 L/R 115 @6
Leg Ext 105, 120, 150 @6
Leg Curl 100, 110, 120 @6
Smith Machine Squats 70, 80, 90 @6
Balance Planks 30, 30, 30 secs
Captains Chair 35, 30, 30
Side Planks 30 sec
Trunk Rotation 6lb ball 30, 40, 40
Back Hyper Extension 11, 11, 12
Balance Disc 30, 30 secs
Stretch

Food:
Raisin Bran and Silk 260
Navel Orange 100
Protein Shake/Silk 205
12" Subway Club 675
Homemade Rice and Beans 290 (less rice today)
Homemade Cheese Burger 900
Glass Wine 95
Total: 2525

I'm sick so I'm trying to increase my food intake to help my body get rid of this last portion of it.

Day 80 24Mar2010

Exercise:
Sweet rest, my legs STILL hurt

Food:
Raisin Bran and Silk 260
Navel Orange 100
Girl Scout Cookie 60
Protein Shake/Silk 205
Healthy Choice Lobster Cheese Ravioli 250
Cascade Fresh Yogurt 110
Homemade Rice & Beans 320
Roast Beef Sandwich 400
1.5 glasses of Wine 130
Slibe of Bread 100
Total: 1935

Day 79 23Mar2010

Exercise: Chest/Shoulders & Back
Elliptical 5min .68Mi
Dumbbell Press 60, 60 @6 70 @2
Shrugs 55, 60, 70 @6
Dumbbell Flys 30, 35, 40 @6
OH Dumbbell Press 35, 35 @6 40 @5
Pushups 11
Stretch

Treadmill 5min .34mi (legs really sore)
Reverse Flys 5, 10, 15, 12 @6
Bent Row 30, 40, 55 @6
Pull Dow 50, 70, 90 @6
Stretch

Food:
Raisin Bran and Silk 260
Navel Orange 100
Protein Shake/Silk 205
Eating Right Turkey 320
Cake 600
Homemade Rice & Beans 320
Yogurt 110
Slice of Bread 100
Slice of Bread 100
Orange 100
3 Glasses of Cabernet Sauvignon 270
Total: 2585

Status Update

Okay so a reiteration of my goals and ideas should be required at this point. The weekly measurements fell away because I forgot about them; after I work out I have to do my job. I have made attempts to continue with the monthly calipers measurement and have been fairly successful.

As for my workouts, the idea has changed. I am now trying 4 weeks of endurance training (12-15 reps) followed by two weeks of strength training (6-8 reps). Cardio has been hard because I’ve been sick. Once I feel my lungs have cleared out more, I will begin the cycling classes again. Also my goals for the elliptical have been changed, I use it as a warm up but I now use the treadmill as my primary form of cardio. I feel that this is something I can continue to do, before I wasn’t working out and I was an idealist, now I have experience.

I have been successful at keeping my calorie count down, as of today I weigh in at 156lbs. I am trying to switch to cooking more of my own food to reduce my sodium intake. The switch from Taco Del Mar to homemade rice and beans has gone well. I am still trying to lower my meat intake and have been fairly successful at that.

The pictures have been kind of forgotten, I started forgetting to do them. Maybe I will start up again this week using a tripod instead of a roomate.

Day 78 22Mar2010

Exercise: Bicep/Tricep & Core/Legs
Elliptical 5 Min .69Mi
Standing Curls (Hybrid, Hammer, Std): 35 @6, 35 @5.5, 35 @4.5
Bent Tricep Contraction: 20, 25, 30 @6
Seated Curls: 30, 30, 25 @6
Dips: 12, 10, 8
Stretch

Treadmill: 10min .78mi
Leg Press 140, 190, L/R 110 @6

Leg Ext 90, 105, 120 @6
Leg Curl 90 @8, 100, 110 @6

Smith Machine Squats 60, 70, 80 @6
Balance Planks 30, 30, 30 secs
Captains Chair 30, 30, 30
Side Planks 30 sec
Trunk Rotation 6lb ball 30, 35, 40
Back Hyper Extension 7, 10, 12
Balance Disc 30, 30 secs
Treadmill 10 min
Stretch

Wash, Polish, and Wax car

Food:
Raisin Bran and Silk 260
Navel Orange 100
Protein Shake/Silk 205
2x Picadilla 600
Cake 600
Turkey & Pepper Jack Cheese Sandwich 270
Yogurt 110
Total: 2145

Workout Plan

Hopefully I get better and stay that way so I can add cardio in.

28Mar Edit:
Still sick, need to see a doctor.
I changed it so I could get three leg workouts this week. Sunday is Legs instead of back & Monday is Back instead of legs.

Day 73-77

I've actually been able to sleep through the last few nights, not too many coughing fits. I'm planning on beginning my workouts again tomorrow. Today though I washed and clayed my car, I got half way through polishing before it went to crap.

69-72 16Mar2010

Still sick. I keep waking up at night with coughing fits.

Day 64-68 12Mar2010

I've been seriously sick. I had a feaver of 101 on Tuesday and have been draining all the viruses from my system since. I've eaten pretty much what ever I want in this period to help my body fight the infection.

Day 63 07Mar2010

Exercise:
Sevendust Concert

Food:
?

Day 62 06Mar2010

Exercise:
Rest

Food:
Raisin Bran/Silk 260
Taco Del Mar Bean Quesadilla 800
Amy's Soup 140
3 Hebrew National 99% fat free hot dogs

Day 61 Measurements

Weight: 158

Neck: 14.5

Chest: 37

Abs (Navel): 33.125

Waist 36

Left Bicep: 12.5

Two Months that's 9lbs and 4 inches off my waist.

Day 61 05Mar2010

Exercise: Chest
Elliptical 5minutes .74 Miles Resistance 3
Dumbbell Press: 50, 50, 60 @8
Flys: 25, 30, 35 @8
Push Up: 14

Food:
Raisin Bran/Silk 260
Protein Shake/Silk 205
Yogurt 110
Taco Del Mar Bean Quesadilla 800
Taco Del Mar Veggie Mondito Burrito 490
Total: 1865

Day 60 04Mar2010

Exercise: Core/Shoulders/Back/Legs
Treadmill 5Min .40Mi 1.0 Incline
Leg Press: 100, 160, R/L110 @8

Leg Extension: 95, 120 @8 R 90 @3 L 90 @8
Leg Curl: 90, 115, L/R90 @8

Smith Machine Squats: 50, 70, 80 @8
Bent Rows: 30, 40, 55 @8
Shrugs: 40, 50, 55 @8
Reverse Flys 5, 10, 15 @8
OH Dumb Press: 30, 30, 35 @8
Feet on Ball Planks: 30sec, 30sec, 30sec
Side Planks: 30sec, 15sec
Captains Chair: 25, 30, 35
Trunk Rotation w/ 6lb Med Ball: 35, 34, 40
Back Hyper Extension: 10, 10, 11
Treadmill 3min .17Mi
Stretch

Food:
Raisin Bran/Silk 260
Protein Shake/Silk 205
1 Carne Asada Taco
1 Al Pastor Taco
Panda Express
Banana 150

Day 59 03Mar2010

Exercise:
Tired

Food:
Raisin Bran/Silk 260
Protein Shake/Silk 205
Yogurt 110
Tamales 650
1/2 Seared Ahi Tuna Salad 800
Total: 2025

Day 58 02Mar2010

Exercise: Chest
5min Elliptical .76MI 5Min 3Resistance
Dumbbell Press: 40, 50 @8 60 @6
Flys: 30 @5, 25, 30 @8
Push Up: 14
Stretch

Food:
Raisin Bran/Silk 260
Banana 150
Protein Shake/Silk 205
Amy's Enchiladas 360
Yogurt 110
Taco Del Mar Rice & Pinto Beans 320
1/2 Seared Ahi Tuna Salad 800
Total: 2205

Day 57 01Mar2010

Exercise: Bicep/Tricep
Standing Curls: 30 @8 (Hybrid), 35 @4 (Hammer), 30 @3 (Standard)
Bent Over Tricep Contraction: 15, 25, 30 @8

Elbow on Knee Seated Curls: 25 @8, 30 @3, 25 @8
Machine Tricep Pulldown: 90, 100, 120 @8

Dips: 13
Stretch

Food:
Raisin Bran/Silk 260
Protein Shake/Silk 205
Amy's Pesto Tortellini 430
Yogurt 110
Taco Del Mar Rice & Pinto Beans 320
Pasta w/ vodka sauce and tomatoes 200
Snickers 280
Raisin Bran/Silk 260
Total: 2065

Day 56 28Feb2010

Exercise:

Food:
Raisin Bran/Silk 270
Taco Del Mar Veggie Mondito 520
Pasta w/ vodka sauce and tomatoes 1200
Total: 1990

I've have a interesting event with food. Fast food meat tastes like crap to me, all I can taste is salt.

Day 55 27Feb2010

Exercise:
Detail Dodge Neon exterior
Washing Nissan exterior

Food:
Raisin Bran/Silk 270
Papa Johns "The Meats" 1200
Yogurt 110

Total: 1580

Day 54 26Feb2010

Exercise:
None

Food:
Raisin Bran/Silk 270
Protein Shake/Silk 205
Subway 6" Turkey w/ cheese & mustard 350
Chocolate Chip Cookie 210
Yogurt 120
Prime Rib Dinner (Prime Rib, Baked Potato, Veggies) 1200
Total: 2355

Day 53 25Feb2010

Exercise:
Still sick, but I weighed in at 160lbs

Food:
Raisin Bran/Silk 260
Banana 150
Protein Shake/Silk 205
Yogurt 110
2 Tacos from Tacos Mi Pueblo 450
1 Veggie Mondito burrito from Taco Del Mar (pinto beans, guac) 500

Day 52 24Feb2010

Starting to feel better, my stomach told me I was hungry today instead of me remembering to eat.

Day 49 21Feb2010

Exercise: I hate being sick

Food:
Raisin Bran & Silk 230
Orange Juice 110
Pizza 1200
Yogurt 160
Raisin Bran & Silk 300
Banana 150
2150

Workout Plan Wks 8-11

Day 48 20Feb2010

Exercise:
Rest/Homework

Food:
Raisin Bran & Silk 230
Taco Del Mar Veggie Taco w/ guac 380
Papa Johns Pizza 2000
2610

Day 47 19Feb2010

Exercise:
Snowboarding

Food:
Raisin Bran & Silk 230
Banana 100
Panini 500
Chips 150
Burnt to a crisp Burger 600
Salad 400
French Fries 120
Wallaby Yogurt 160
Cascade Fresh Yogurt 100
Total: 2330

Day 46 18Feb2010

Exercise:Core
Alphabet Planks; A-Z
Side Planks: 30 seconds each side, 3x
Captains Chair (knee lifts): 25, 30, 30
Knee Pull: 20, 20, 25
Trunk Rotation w/ 4kb Ball: 80, 86, 100
Plyoball Back Hyper Extension: 20, 20

The sickness I had yesterday has moved to my lungs. This is a good thing because I have no problem lifting weights, just no cardio until it is gone.

8:20PM
Treadmill 8min .71MI
Leg Press: 70 @15, 120 @12, 12
Leg Extension:
Leg Curl:
60 @12 90 @12 75 @12 80 @12 75 @12 70 @12
Smith Machine Squats: Bar @12 50 @12 50 @12
Balance Disc 1.5x 30sec
Stretch
Jog/Walk .32Mi 5Min

Food:
Raisin Bran & Silk 230
Banana 150
Silk/Protein Shake 205
El Rodeo something 1000

Dark Chocolate 300

Total: 1855

weight: 161lbs @9:23am

Day 45

Exercise:
Feeling like crap (sick- Throat/head)

Food:
Raisin Bran & Silk 230
Banana 150
Eating Right Pepperoni Pizza 360
Taco Del Mar Shredded Beef Taco w/ guac 360
Raisin Bran & Silk 230
Amy's Soup 280
Snickers 280
Dark Chocolate 300
Total: 2190

Day 44

Exercise: Core
Alphabet Planks; A-Z
Side Planks: 30 seconds each side, twice
Captains Chair (knee lifts): 25, 25, 30
Knee Pull: 15, 20, 25
Trunk Rotation w/ 4kb Ball: 26, 70, 80
Plyoball Back Hyper Extension: 15, 15

Food:
Banana 150
Silk/Protein Shake 205
Amy's Palank Paneer 270
Cascade Fresh Yogurt 110
Taco Del Mar Rice & Pinto Beans 320
Raisin Bran W/ Silk 560
Taco Del Mar Shredded Beef Taco w/ guac 360
Total: 1975

Measurements:
Weight 164

Chest: 14

Midaxillary: 21.5

Tricep: 15

Subscapular: 14

Abdomen: 25

Suprailiac: 25

Thigh: 17

Body Fat: 18.26%

Pounds of Fat: 30

Pounds of Lean Body Mass: 134

Day 43

Exercise: Back/Shoulders
.60 mi 8 min walk/jog

Bent Rows: 25, 30, 35 @12
Shrugs: 30, 35, 40 @12

Reverse Flys: 10, 10, 5 @12
Overhead Dumbbell Press: 25, 25, 25 @12

15 Minute Walk/Jog 1.23Mi

Food:
Amy's Lentil Soup 360
Orange-Vanilla Smoothie 300
Cesar Salad 400
Taco Del Mar Veggie Mondito 540
Snickers 280
Total: 1880

Day 42

Exercise:
Clean Car

Food:
2 eggs
Toast
Hash browns
Lean Cuisine Mediterranean
Salad w/ Blu Cheese
Philly Cheese Steak

Day 41

Exercise:
Clean Car

Food:
Eggs Benedict 800
Taco Del Mar Veggie Mondito 460

Day 40

Exercise:

Food:
Banana 150
Silk/Protein 205
Yogurt 140
2 Taco del Mar Veggie Tacos 620
Footlong Subway Turkey w/ cheese, spinach, tomato, pickles, jalapenos, and spicy mustard 600
Total: 1715

Day 39

Exercise:
....

Food:
Banana 150
Silk & Protein 205
Healthy choice Salsbury Steak 290
Cake 600
Silk 60
Banana 150
Sushi ???

Day 38

Exercise:

Food:
Banana 150
Soy/Protein Shake 205
Yogurt 140
Pizza 1300
Orange 85
total: 1880

Day 38

Exercise:
Made an appointment to have my back checked out

Food:
Dennys Grand Slam -Baccon (Free!) 590
Amy's Vegentable Meatloaf 280
Cake 600
1 Vegetable/bean Taco 350
1 Shredded beaf Taco 320
Total: 2140

Day 37

Exercise:
Still in pain, only when I move now though

Food:
Snacked on veggies & spinach artichoke dip
Whole Bean Quesadilla from Taco Del Mar

Day 36

Exercise:
Back all most functioning

Food:
Bacon 100
String Cheese 100
Amy's No Chicken Noodle Soup 90
Prime Rib Dip
French Fries

Day 35

Exercise:
Less Pain

Food:
Banana 150
Amy's Split Pea Soup 100
Papa John's Pizza (Tomato - Onion - Mushroom) 1680
Total: 1931

Day 34

Exercise:
Pain

Food:
Banana 150
Protein-Silk Shake 205
Yogurt 140
Cheese Mondito Burrito 460
Yogurt 140
Taco del Mar Rice and Pinto Beans w/ pico 320
Yogurt 140
Total: 1555

Day 33

Exercise:
Back still hurting, sitting in massage chair hopefully this helps

Food:
Banana 150
Protein-Silk Shake 205 (OMG this has to be my greatest discovery yet)
Yogurt 140
Pulled Pork 500
Baked Beans 200
Taco del Mar Rice and Pinto Beans w/ pico 320
Taco Del Mar Quesadilla w/ Pinto Beans 800
Total: 2315

Day 32

Exercise:
I slept wrong and had trouble getting out of bed, physically. I skipped workouts today.

Food:
Banana 150
Junk food: 600
Amy's Paneer Tikka 320
Soy Milk/Protein Powder: 205
Yogurt 110
Taco Del Mar Veggie Taco 340
Snickers 280
Total: 2005

Day 31

Exercise: Core
Alphabet Planks: A-Z
Ball Plank: 30 Seconds 3 sets
Side Planks 15 Seconds each side, 3 sets
Captains Chair Knee Lift: 20, 20, 20
Samurai Chop: 4KG Ball 15, 15
Shoulder Lifts: 3KG Ball, 15, 15, 15
Stretch

Workout with Tiffany: Abs, some legs, chest

Food:
Banana 150
Protein 125
Soy Milk 80
Amy's Indian Food 310
Taco del Mar Rice and Pinto Beans w/ pico 320
Taco del Mar Beef & Guac Mondito 600
Wallaby Yogurt 140
Total: 1725

Day 30

Exercise: Back/Shoulders
Dumbbell Press: 30, 30 @12 35 @11
Bent Over Rows: 30, 30, 40 @12

Dumbbell 1 Arm 1 Leg Press: 15, 15, 20 @12
1 Arm Meridian Row: 50, 70, 80 @12
Stretch

Food:
Banana 150
Silk/Protein: 110
Amy's Indian Matar Paneer 320
Wallaby Yogurt 140
Taco del Mar Rice and Pinto Beans w/ pico 320
Taco del Mar Beef Quesadilla 900
Total: 1940

Day 27

Exercise: Back/Bi, Legs, & Cardio
Massage

5 minute walk on treadmill speed: 4.5mph incline: 1.0

Standing Curls: 25, 25 @12 30 @2
Dumbbell Rotation: 10, 10 @12 15 @8

(M)CC: 70, 80 @12 90 @5
(M) 1 Arm Cable Rows: 50, 60, 70 @12

Leg Press: 90 @12 Left, 75 @3 Right, 50 @4 R, I could hear one loud pop in my knee here 50 @1 R, 90 @12 Together

Leg Curl: 45, 45 @12 50 @9
Leg Extension: 25, 30, 35 @12

Squats
Lunges
30 second balance each leg 2x

Elliptical 3.08mi 20min
Treadmill 25min 4.0 mph incline 1.0

Steam Room & Jacuzzi

Food:
Slice of Lou Malnatis Lou's Special 500
Smoothie w/ banana, strawberry, protein & OJ 400
Soy Yogurt 170

Day 26

Exercise: 8oz curls & Air Plane ride

Food:
Grapes & 2 slices cantelope (sp?) thank you very much to the united attendant who gave me her food.

Day 25

Exercise: Chest/Tri
Dumbell Press: 30, 35, 40 @12
Bent Tricep Extension: 15, 15, 20 @12

Flys: 15, 25, 25 @12
Skull Crusher: 15, 15, 15 @12
Stretch

Food:
Banana 150
IDS Multi-Pro Whey Protein Shake 125
Flaxseed & Fish oil pill 25
Healthy Choice Salsbury Steak 290
Banana 150
Silk 80
Taco del Mar Rice and Pinto Beans w/ pico 320
Taco Del Mar Cheese & Pico Quesadilla 750
Pizza 400
Total: 2290

Day 23

Exercise: Back/Bi
Standing Curls: 25, 25 @12 30 @5 (standard, hammer, hybrid)
Dumbell Roation: 10,15 @12 15 @9

(M)CC: 60, 70 @12 80 @10
(M) 1 Arm Rows: 40, 60, 70 @12
Stretch

Exercise with Tiffany Core & Legs

Food:
Silk 80
Banana 150
IDS Multi-Pro Whey Protein Shake 125
Flaxseed & Fish oil pill 25
Banana 150
Pulled Pork 500
Baked Beans 200
Potato Salad 200
Banana 150
Taco del Mar Rice and Pinto Beans w/ pico 320
Taco del Mar custom veggie taco (flour, rice, light cheese, extra pico, jalapenos) 310
Total: 2210

Day 22

Exercise: Core
Alphabet Planks: A-Z
Ball Plank: 30 seconds on, 30 off three reps
Samurai Chop: 4kg ball @ 15, 12
Incline situps: 20, 17, 16

Food:
Silk 110
6x cheerios/peanut butter/chocolate snacks 1080
Lean Cuisine Turkey Dinner 290
Taco Del Mar Pork Taco 260
6 slices Sausage, Mushroom, Jalapeno Pizza 2220
Total: 3850 Shut up, I had my first Spanish test today and my brain needed food.

Measurements From Day 8 11Jan2010 Monday

These are the measurements that Tiffany took

Weight: 165 lbs

Chest: 17.5

Midaxillary: 21.5

Tricep: 15

Subscapular: 13

Abdomen: 30

Suprailiac: 26

Thigh: 17

Body Fat: 19.34%

Pounds of Fat: 32

Pounds of Lean Body Mass: 133

Goal %: 8

Goal Weight: 145 lbs (remember, this is assuming that you don't gain any lean mass)

Day 21

Exercise: Legs & Cardio
5 Minutes warm up @4mph on the treadmill
Leg Press: L90 @12 R 75 @12 (the 5lbs made it all that harder) T90 @15

Leg Curl:
Leg Extension:
L 50 @12 30 @12 40 @12 15 @12 45 @12 20 @12
R 50 @12 15 @12 40 @12 15 @12 45 @10 20 @12
I think the additional 5lbs on the leg press made me have to go down on the Extensions.

Balance: 3 Sets of 30 seconds for each leg

Steps: 3 sets of 12 reps

Treadmill 25 minutes 4.0mph
Elliptical 3.77mi 27 minutes resistance: 2

Food:
Waffles
Pulled Pork sandwich
order French fries
Baked beans
3 Slices Papa Johns The Meats pizza (Pizza is my weak spot, especially hot & soft pizza)

I didn't count the calories for this day with reason.

Day 20

Exercise: Rest!
I'm seriously reconsidering my rest days, I may find another muscle group to exercise

Food:
Silk 110
Amy's Tofu Scramble 390
Spinach bites 120
Amy's Vegetable Soup 140
Steak dinner w/ potato and salad with bleu cheese

Lets hope for <2500

Day 19

Exercise: Back/Bi
Standing Curls: 25, 25 @12 30 @3(standard, hammer, hybrid)
Dumbell Roation: 10,10,15 @12

(M)CC: 50, 60, 70 @12
(M) 1 Arm Rows: 40, 50, 60 @12

Aplhabet Plank: A-Z (Used a smaller ball, MUCH harder)
Ball Planks: 30sec 3 times

I cut it short here because I did some of this stuff yesterday.

Food:
Silk 110
Banana 150
IDS Multi-Pro Whey Protein Shake 125
Flaxseed & Fish oil pill 25
Healthy Choice Turkey Dinner 290
Yogurt 180
Taco del Mar Rice and Pinto Beans w/ pico 320
Taco del Mar Pork Mondito Burrito w/ guac 630

Total: 1830

Day 18

Exercise: Chest/Tri
Dumbell Press: 25, 30, 35 @12
(M) Tri Pull: 70, 80, 90 @12

Flys: 15, 20, 20 @12
Skull Crusher: 10, 15, 15 @12

Stretch

5:00
Workout with Tiffany the trainer
Cycling class 40 minutes

Food:
Banana 150
IDS Multi-Pro Whey Protein Shake 125
Flaxseed & Fish oil pill 25
Amy's Brocoli Pot Pie 430
Pretzels 120
Banana 150
Taco Del Mar Mondito Burrito 600
Spinach bites 90
Fiber Pills 15

Silk 110
Silk 110
Total: 1925

Day 17

Exercise:Back/Bi
Standing Curls: 20, 25, 20 @12 (I need to improve my form)

Dumberll Shoulder External Rotation: 10, 10, 10 @12

Machine Cable Curls (MCC): 40, 50, 60 @12
1 Arm Cable Meridan Row: 30, 40, 50 @12

Food:
Banana 150
IDS Multi-Pro Whey Protein Shake 125
Flaxseed & Fish oil pill 25
Amy's Veggie Loaf 290
Taco del Mar Rice and Pinto Beans w/ pico 320
Taco del Mar Beef Quesadilla 900

Silk 110
Total: 1920

Workout Plan

This is the modified plan, I will be traveling two days so I don't expect to workout then. It is also the beginning of the next set of workouts.

Day 16

Exercise: Chest/Tri
Dumbell Press: 25, 30, 35 @12
(M) Tri Pull: 70, 80, 90 @12
Flys: 15, 20, 20 @12
Push Up: 10
Skull Crusher: 10, 15, 15 @12

5:30
30 minutes step class
40 minutes cycling class

Food:
Banana 150
Protein Shake 125
Flaxseed/Fish Oil 25
Yogurt 140
Carne Asada Torta 600
Taco del Mar Rice and Pinto Beans w/ pico 320
2x Taco Del Mar Pork Softshelled taco 560

Silk 110
Total: 2030

Day 15 Martin Luther King Jr Day

Exercise:
Alphabet Planks: A-Z
Ball Plank: 30 seconds on, 30 off three reps
Oblique V-Ups: 15 ea side 2 sets
Samurai Chop: 10lb weight 15 reps each side 2 sets
Incline situps: 10
I'm still sore from Friday's workout.

Food:
Cascade Fresh Yogurt 140
Taco Del Mar Pork Softshelled taco 280
Taco del Mar Rice and Pinto Beans w/ pico 320
Organics Lasagna 360
Spinach bites 120
Sea Salt and Vinegar chips 140
Total: 1360

Day 14

Exercise:
5 minute warm up on elliptical .83 miles
Leg Press: L90 @12 R 70@12 T90 @12

Leg Curl (I like this name better):
Leg Extension:
L 50 @12 45 @12 40 @12 30 @12 40 @12 30 @12
R 50 @12 30 @12 40 @12 30 @12 40 @12 30 @12

Individual Leg Balance 30 secs 3 sets
Steps 12 reps ea leg 3 sets
Elliptical resistance 1 time 30:15 minutes 5.40 miles

Stretch

Food:
Tofu Scramble w/hashbrowns 320
Slice of whole grain white bread 100
Salad w/ Bleu Cheese 320
Fetachini Alfredo 1000
2x Cascade Fresh Yogurt 280

Total: 2020

Websites

These are websites that I find handy to have when trying to figure out my calorie intake.
http://www.nutritiondata.com/
http://www.calorieking.com/foods/
http://caloriecount.about.com/

Day 13

Exercise:
Rest Day
I did walk 1/4-1/2 a mile though

Food:
Homemade Vegetable Chili 350
Slice of Domino's Pepperoni & Jalapeno Pizza 250
Al Pastor Torta 600?
Bonefish Seared Tuna 600
Vegetables 300

Total: 2100 (hopefully)

Day 12

163.6 LBs (3.4lbs lost in 12 days!)

Exercise: Core
Alphabet Planks: A-Z
Ball Plank: 30 seconds on, 30 off four times
Tick Tock: 12 reps 3 sets
Samurai Chop: 3kg Ball 12 reps each side 3 sets
Incline situps: 20, 15, 15 (I go until just before my stomach would loosen up).

6:30PM
Elliptical 45 minutes, resistance 1 7.13 mi

Food:
1/2 Banana 100
Protein Shake 125
Flaxseed & Fish oil pill 25
Lean Cuisine Swedish Meatballs 310
Grandma's toffee 300 (I hope)
Yogurt 100
Homemade Vegetable Chili 350
Slice of whole grain white bread 100

Silk 100 (end of carton)

Core Workout

Runners World has a great ab workout in their January 2010 issue, I will post it up here but the link is here: http://www.runnersworld.com/article/0,7120,s6-238-263-266-13384-0,00.html

Day 11

Exercise: Back/Bi

Standing Curls: 20, 25, 25 @12
Dumberll Shoulder External Rotation: 10, 10, 10 @12

Machine Cable Curls (MCC): 30, 40, 60 @12
1 Arm Cable Meridan Row: 20, 40, 50 @12

Machine Knee Extension:
Individual (I) 15 @ 10 Together (T) 60 @ 10

Machine Knee Flexion:
Individual (I) 45 @ 10 Together (T) 75 @ 10

1 Leg Balance: 2x 30 seconds each leg

1 Leg Body Raise: 2x 12, 12

Food:
1/2 Banana 100
Protein Shake 125
Flaxseed & Fish oil pill 25
2 Al Pastor Tacos 500
Yogurt 100
Taco del Mar Rice and Pinto Beans w/ pico 320
Homemade Vegetable Chili 350

Silk 110
Total: 1630

Exercises

I've started grouping exercises. For example today I did Standing Curls & Dumbell Rotation, I started with the Standing Curls and instead of resting inbetween sets I would preform the Dumbell Rotation. So this is what my workout was like:
Standing Curls - Dumbell Rotation - Standing Curls - Dumbell Rotation - Standing Curls - Dumbell Rotation

To annotate this I list my exercises as such:
Standing Curls: 20, 25, 25 @12
Dumberll Shoulder External Rotation: 10, 10, 10 @12

Machine Cable Curls (MCC): 30, 40, 60 @12
1 Arm Cable Meridan Row: 20, 40, 50 @12

I will have to find another way to seperate out my evening workouts from my day now.

Day 10

Exercise: Chest/Tri
D. Press: 25, 30, 35 @12
M Tri Pull: 60, 70, 80 @12

Flys: 15, 15, 15 @12
Skull Crush: 10, 10, 10 @12
Push Up: 5

Food:
1/2 Banana 75
Protein Shake 125
Flaxseed & Fish oil pill 25
Eating Right Turkey Metaloaf 360
Homemade Vegetable Chili 50
Yoplait Yogurt 100
Taco del Mar Rice and Pinto Beans w/ pico 320
Homemade Vegetable Chili 350
Snickers 280

Silk 110
Gatorade 50

Total: 1845

Day 9

Exercise:
P90x Kenpo
Leg Exercises with Tiffany the personal trainer

Food:
Banana 150
Protein Shake 125
Flaxseed & Fish oil pill 25
Eating Right Roasted Turkey 320
Yoplait Blackberry Yogurt 100
Taco del Mar Rice and Pinto Beans w/ pico 340 (two scoops of pico de gallo make it so much better)
Homemade Vegetable Chili 350 (I substituted tofu for the meat)
Bacon 80

Silk 110
Cranberry Juice 240
Gatorade 100
Total: 1940

Personal training session:
Calipers on my body I am currently about 20% fat, to reach 8% I have to lose about 20lbs. She will be emailing me the caliper measurements eventually.
Exercises:
Incline Leg Press:
90lbs @ 15 both legs
90 @ 10 left leg
70 @ 10 right leg with help
Leg extension:
30lbs @ 15

Leg Contraction (I need to look up the name):
70 @ 15 both legs

Balance on one leg 30 seconds each leg
Stair master stepping (squats from a stair master without weight)

After the workout I sat in the hot tub and Sauna, I skipped the cycling class but will not be skipping it next week.

Workout Plan

This is the plan for the next few weeks. After the last week I have been able to adjust it to fit my schedule. Blogger won't let me put the tables in so here is a image.

Calorie Counting

I've realized that the nutritional values listed on the corporate sites don't reflect the actual amount of kcals you actually get from a meal & the condiments added. Therefore I over estimate how many kcals when I eat out.

When I eat at subway I can get a six inch sub that has over 1000 calories if I include the cheese, mustard, southwest sauce, and other things.

Day 8

Exercise: Back/Biceps
Standing Curls: 20, 20, 25 @12
1 Arm Cable Meridan Row: 20, 30, 20 @12 (I wanted to check my form)
Machine Cable Curls (MCC): 30, 40, 50 @12
Dumberll Shoulder External Rotation: 10, 10, 10 @12
Stretch

Food:
Banana 150
Protein Shake 125
Flaxseed & Fish oil pill 25
Lean Cuisine Roasted Turkey Breast <290 (I spilled the green beans on the floor)
Yogurt 180
Taco del Mar Rice and Pinto Beans w/ pico 320
2 Taco Del Mar Beef Tacos 600
Salami Sandwich 280

Silk 110
Gatorade 50
Total: 2130
I would have been fine if I didn't eat that salami.

I ran out of gatorade powder today. I discovered today that using less powder in the Gatorade doesn't make it taste horrible.

Day 7

I didn't get to update this yesterday, I was busy. I have thourghly enjoyed my new car though.

Food:
Perkins Bennadict (something or other) 500
Quiznos Turkey & Avacado sub with Lettuce, Tomato, mushroom, and cheese <520 (I got it without the baccon)
Eating Right ravioli 210

Day 6

I was buying a car last night, also I need to head out to Seattle today so I don't expect to workout today. Sunday will be a tough workout.

Food:
Southwest Black Bean Soup 350
Salad w/ Bleu cheese
1 Beef & 1 Pork Rib
Salad w/ Blue Cheese
Baked Potato w/butter and sour cream
Dinner Roll
I Can't remember everything I ate this day

Silk 110
Cranberry Juice ~300

Day 5

Exercise: core
Half-assed P90x Core (I'm thing about a car that I might go buy and it's distracting)

Food:
Banana 150
Protein shake 125
Flaxseed & Fish oil pill 25
Quiznos Turkey & Avacado sub with Lettuce, Tomato, mushroom, and cheese <520 (I got it without the baccon)
Whooper Jr w/ cheese 400
Banana 150

Silk 110
Gatorade 100

Day 4

Exercise: Chest and Triceps
Dumbell Press: 20, 20, 25 @ 12
Machine (M) Tri Pull: 60, 70, 80 @ 12
Flys: 15, 15, 15 @ 12
Skull Crushers: 10, 10, 10 @ 12
Push Ups: 9
Stretches
My body still is sore from Mondays workout, call it shaking the rust off.
Plyo Class 15minutes
Spinning Class 55 minutes
Yoga 30 minutes

Food:
Banana 150
Protein Shake 125
Flaxseed & Fish oil pill 25
Healthy Choice Turkey Breast 240
Carrots 40
Yogurt 100
Taco del Mar Rice and Pinto Beans w/ pico 320
Southwest Black Bean Soup 400
Sea Salt & Vinegar Chips 300

Silk Brain & Bone 30 (I ran out this morning)
Hot Chocolate 150 (this could be way more)
Gatorade 100
Gatorade 100
Total: 2080 kCal

Estimated Energy Requirement: 2806-3149 kcal
Mondays Boday Fat according to USCG calaculator: 23%
Todays Body Fat according to scale: 16%

Day 3

Exercise: Biceps & Back
Standing Curls: 20, 20, 20 @12
1 Arm Cable Meridan Row: 20, 30, 40 @12
Machine Cable Curls (MCC): 40, 40, 40 @12
Dumberll Shoulder External Rotation: 10, 10, 10 @12
Stretch
12 minutes 2.15mi Elliptical at resistance 1
25 minutes Yoga-butt

Food:
Banana 150
Protein Shake 125
Flaxseed & Fish oil pill 25
Healthy choice Salisbury Steak 290
Tilamook yogurt 180
1 Taco Del Mar Beef Taco w/ guac 360
Southwest Black Bean Soup 400
Gummy Fruits 75
Sea Salt & Vinegar Chips 150
Misc: 30

Silk Brain & Bone 110
Gatorade 100
Total: 1995

Day 2

I performed P90X Kenpo at lunch today ~1 hr cardio, then I used my new gym membership at South Campus and did a 1 hour cycling class at 6PM.

Food intake:
Banana 150
Silk Brain & Bone 110
Tilamook Yogurt 200
Healthy Choice Turkey Lunch 360
Protein shake 150
Taco del Mar Rice and Pinto Beans w/ pico 320
Homemade Southwest black bean Soup 400
Sea Salt and vinegar chips 200
Drinks: Water, Gatorade ~150
Total: 1930

The Coope Aerobics site has some great recipes and it comes with a calorie count in it.

Day 1

Height: 5'9"
Weight: 167
Neck: 14.625
Chest: 38.75
Abs: 37
Waist: 40.5
Right Thigh: 20.5
Left Thigh: 20
Left (non-dominant) Bicep: 12.875

Workout: Chest/Tri
Dumbell Press: 25, 25, 30 @ 12
Machine (M) Tri Pull: 70, 70, 80 @ 12
Flys: 20, 20, 20 @ 12
Skull Crushers: 10, 15, 15 @ 12
Push Ups: 3 (I did this without a break after the skull crushers)
Stretches

Snowboarding

I went on Thursday December 31st, 2009. I managed to go most of the day with a 1.5 hour break in the middle, by the end of the day I clocked my max speed at 30.7 mph down the mountain. The scary part is this was not fast for me, last year I could have hit between 40-50. My knee hurt incredibly after this run, therefore it was my last run. The next day after noon I could not muster the strength to force my foot into my snowboard boot.

Cardio

The cardio workout has been changed. Every day 30-45 minutes of elliptical at 10mph, gradually increasing resistance to level 10. Over 10 weeks.

Leg workouts, for how ever long they take.
http://www.athleticadvisor.com/Injuries/LE/quad_strengthening.htm
Straight leg raises - Supine, Abduction, Adduction
Knee Extension
Calf Raises
No weight/Light weight squats
Front Step-Ups

Measurements

These are the weekly measurements:
Height:
Weight:
Neck:
Chest:
Abs:
Waist:
Right Thigh:
Left Thigh:
Left (non-dominant) Bicep:
And a picture

Monthly Calipers:
Bicep:
Chest:
Abdominal:
Thigh: