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