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.