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: