Workout Log

Off With the New on With the Newer

2009-12-21T04:48:00.000-08:00

Well it's been a long time coming and i kept putting it off but i've run out of excuses and i'm back in the gym. Today was the first day and it was fantastic. I forgot how wonderful it was waking up so early and working out. My legs feel like jello and my abs feel like i've been punched in the gut. I feel great!

Squats:
reps lbs
5 167
5 167
5 167
5 167
5 167

Butter Flys:
reps lbs
5 90
5 100
5 110
5 120
5 130

Rows:
reps lbs
5 55
5 60
5 70
5 80
5 90

Weighted Decline Situps:
reps lbs
30 10
30 10
30 5
30 5

D-Man worked out with me and i'm getting him on a program. I was very impressed that he got up that early to workout with me and even more so with how hard he pushed himself. We will be running together tomorrow.

Also:
Today marks 1 day nicotine free

Writers Blog

2009-09-23T09:35:00.000-07:00

So, i've missed quite a few days of blogging, and that means i've not worked out those days.

in short: i'm pretty sure i'm coming down with something. A stomach virus i think. It's extremely hard to eat, i have to force myself, and keeping it down is a struggle. I got horrid cramps in my stomach also. :/ yup, so i've not been working out nor running.

no, i've not told anyone, because i really don't have time for this. With all this school and fitting work in, i'll just make it through until it passes over. until then, i doubt i'll be doing any running or working out. :(

When it rains, you get wet

2009-09-17T18:37:00.000-07:00

First off, "OH NO! he forget to post yesterday."

No, i didn't. Because i don't lift weights yet nor run on those days, i'm not going to blog it, because all i'm really blogging is my diet, which is still a working progress. but yesterday was great. I got a little over 3k calories in and about 120g protein. my main meals were

mac and cheese + hot dog
Angus burger and McD + fries (750calories for burger + 250calories fries)
Big Mac + 2apple pies (i'm a sucker for the pies) (Big Mac 750 calories + 250 per pie)
cereal (mini-wheats)

the days i'm in down i can LOAD up the calories, really. i could have eat'n 2big macs. but when i'm not in town, i don't eat a lot at all. so i'm gonna have to make a visit to the grocery store.

as for today. It was AWESOME.

Distance run: 2.0miles

Speed:
3.5mph - .25miles
7mph - 1mile
3.5mph - .25miles
7mph - .25miles
10mph -.25miles

Total time: 21minutes

Notes: nearly killed myself, but it was GREAT. I'll be awake for the next 5hrs though, thanks to N.O Xplode

Deit: Welllllllllllllllll. I was home today... I had some steak\rice\corn thing mom made for lunch, had some snacks during school (gold fish mostly), and dinner was shrimp keish. Not to many calories i'm afraid. a good guess would be 2k. as for protein content, you got me. (sorry, it's REALLY hard to calculate home made dishes, but i've been searching online sites and getting averages. this WILL get better, promise)

Reply\answer comments: Yes, carrying a notebook is really important, not only do you see what you REALLY are eating, but you won't forget things, simple things, like the 2oreos (which i had at lunch today), or a 4oz glass of milk. The key is: record everything!

that's good to hear. the HIIT you're talking about sounds like it would be a walk in the park (or gym in my case). After just walking 3.5mph i'm ready for another half mile at double that speed. The problem is this: the treadmill only goes 10mph. I can run faster, but i don't want to run on our driveway. the slopes kill me right now. maybe later, but not now. (Plus i put in movies while running. tonight's showing was Iron Man)

I FREAKING LOVE MUSCLE MILK! but only the pre-mixed kind, and i LOVE vanilla. it's like a milk shake. Mmmmm. It's a GREAT supplement, but be careful taking it before bed, because it's heavy and for those trying to gain weight, we all drink it before going to bed, so our bodies have something to work on while sleeping and we don't loss body fat. I know you're trying to loss baby weight, so you'll want to give it a good 1-2hrs before going to bed. Going to bed on an empty stomach will help you lose weight in a longish run. but i'm sure you know that.

I tried Muscle Milk today... gosh that was good!!!! Cookies & Cream. Did it 45 min after my workout. I have about 6 servings to experiment on, so I'll see how I feel doing this for one week, then maybe go buy some more supplements. :)

You can run but it's a lot less taxing if you just hide.

2009-09-15T20:55:00.000-07:00

So today was my running day. Also, i took more serious logging my diet, carrying around a notebook and all and recording everything that i could. However, that's in the office and i don't want to go out there, but my calories were still in the 2k, but in the high 2k's and my protein was under 100. blah.

Now, looking back at my running "log" (it's a poor excuse for a log atm). you can see readily that i'm a sprinter. To me, that means i have no endurance. that may or may not be true, but the simple fact is i can't run a long time at a steady pace. So i set to fixing that.

I warm up by walking an easy pace.
3.5mph - .25miles
6mph - 1mile
3.5mph - .25miles
6mph - .25miles
7mph - .25

Time: aprox 24minutes
Total distance: 2miles

Notes: that 6mph run was HARD for me. after .75miles i just about quit, but i said no and went through with it!

Diet:
Oat Shakes (Same idea as a protein shake, just a difference source, lower in calories (not what i want) and taste super good.
Anyway:
Oat Shake - 240 calories - 24g protein - 4 fat (this is using water 8oz. I used %2, so it's actually more)
Roast Beef sandwich - aprox 350 calories - 21.5g protein - 13.8 fat
Chips - 250 calories - 8g protein
Liver - facts idk
chicken casserole - aprox - 360 calories - 19g protein - 16 fat
4 - 8oz cups of water

and that about sums it up i think. i'm missing some stuff, as you can see, it doesn't add up near to 2k, but it was up there... anyway.

ahh, and now to answer the many many floods of questions i've been getting.

Q: How'd push-ups work out?
A: I-SUCK-AT-PUSH-UPS. but as far as the neck go, it's ok. I found out that when benching i tend to arch my back, putting weight on my neck. it's bad form, but about 95% of lifters to do, especially on the last reps. so i'm making sure my exercises are more isolated, but i've not begun a program yet.

Now a question for you (yall)...you.
Q: No, i'm not doing interval training. what would you suggest if i wanted to get into it?

Off with the old, on with the older

2009-09-14T20:45:00.000-07:00

Well, less you think i'd forget to post one day, i'm posting. But this is my "day off" so to speak, because i'm not doing any workouts just yet with my neck. i'm about to lie down and put some ice on it.

My calories today weren't fantastic either. Rather than a detailed list i'll just give the aprox calories: 2.2K.

Still way behind.

I'm going to try some simple exercises, like pushups and what not and see if those strain my neck.

To my devoted fans...fan...Denise.

2009-09-13T17:26:00.000-07:00

Hey Denise,

So yes, i did run today, and i did good, didn't QUITE meet my goals, but here's the stats:

Run time: 30mins (aprox)
Distance: 2.80miles
Speed(s): 6mph (.25miles), 8mph (.50miles) , 3mph (.25miles), 9mph (.25miles), 6mph (.50mph), 3mph (.25mph), 8mph (.25miles), 10mph (.25), 6mph (.25miles), 3mph (.05miles)

I'm kinda all over the board, :p but i was UBER tired today. that's my excuse. A good run though!

As for diet...well i'm sitting here with a bowl of Cookie Crisp........ yeah... however, i did down a necturine like 10mins ago and LOVE them, so bough a ton at Sam's. I had pork for lunch and we really aren't having dinner. If i put in 1.5calories today i did good... I REALLY need to work harder at this.

Well, time for homework.

Oh, and don't worry, this will get more organized, i promise.

Lastly: Today marks day 3 of being nicotine free. They say that if you make it over the 3day hump it's all down hill from there. But i've also heard it takes 3days to make a habit and 30days to break it... 3 must be the magical number.

One for the money, two for the show, three to get ready, but don't worry it's a no go.

2009-09-12T20:11:00.000-07:00

It's tomorrow, actually more like tomorrow morning almost, but anyway. I did NOT workout. I got up this morning and went to work, got there at 8pm, got home at around 3:45ish and began on school right away. I wrapped things up at 6, but rather than hitting the gym, i went to Whitney's birthday party, and now i'm home. It's 11:13, and i GUESS i could workout, but i've had a lot of pain in my neck today and i think for the first week or so i might just keep it at running and find out what workouts hurt my neck and which ones dont. You'd be surprised, but you use and strain your neck in a TON of exercises. Squats, bench press, free weight curls, rows, sit ups... tons of them. even pull ups! it sucks. but i can run, and my legs are sore as ever, so it's a good lower body workout for now.

As for deit, i didn't eat NEAR as much as i should have, and i'm not sure of the calories, but basically so far (i'm bout to run inside and get some more food) i had a grilled chicken wrap (McDonald's snack wraps (grilled) are 260calories and this was much bigger) a safe bet would be (with all the add-ins) 600calories. I ate a bag of chips with cream cheese (small bag), about maybe 100calories, dinner was ALSO a grilled chicken wrap but this time from Applebees which is 642calories.

Applebees fajita wrap
Calories 642 Calories from Fat 77
% Daily Value *
Total Fat 11g 17%
Saturated Fat 0g 0%
Sodium 0mg 0%
Total Carbohydrate 83g 28%
Dietary Fiber 6g 24%
Protein 54g

If that protein count is right, i just found a $7 supplement that taste great, is healthier than MCD's and helps add weight!

the size of this wrap was a bit smaller than the one i had at work, so 600 is a good bet, because i had less fix-ins.

Than there's the cake and ice cream, the milk, more cake...Not like you want to know all the gorry details, so just to sum it up close to:

2,ooo Calories
70g Protein

Not even close. Not to mention, i didn't drink a lot of water, and i had white sugar, two big no-no's. I gotta get into my workout, it's going to be hard, but i'm motivated. I just need to the time now! i guess i should start by waking up early.

Tomorrow's goals?
Run 1miles straight at 7mph
run a total of 2.5miles

Beginning of a new program

2009-09-11T14:41:00.000-07:00

Maybe not the best date to begin a workout, but i was motivated and so i worked out. This is my first blog, and so things are not up and running just yet. When i get into the swing of things i will be blogging ever night with my workout information.
Example:
5x5 bench press - 130lbs
5x5 squats - 150lbs
etc

as well as a dietary log (this will either be a condensed log stating how many calories i had that day, grams of protein, etc.

a list of supplements i am taking (especially when i move into the PH)

and lastly any notes i may have on my workout.

I do this all on paper, but i decided to also log it online for anyone who cares to keep up and maybe start a program of there own and use maybe the program i use or supplements. etc.

Here is an outline of what i'm suppose to be doing:

Bill Starr's 5x5 program, which is 5 sets of 5 reps. It's complicated to explain, but each week you have a small percentage increase in the weights you're lifting. A common program to use is a 2.5% increase every week. To those who've workout before and are advanced, not beginnings (who usually have an increase anywhere from %5-12% a week), this is very nice and steady, if you can keep up with it.

I'll do that three days out of the week, and three other days i'll run. Today i ran.

My diet should be between 5,000calories-6,000calories or more, depending on if i gain or do not gain weight (i had a diet of 5k last time and gains were slow). I should be consuming around 200grams of protein, but that number maybe much harder obtain than is practical.

My supplements (for the time being) are weight gainer+protein shakes, multi-vitamins and N.O.Xplode.

Once i get into the swing of things i'll have a format down, but right now i'm just piecing this together.
------------------------
09/11/09
5:30pm
Alternated run&walk: 2.0miles
End time: 5:52pm

Notes: Having been smoking for about 9months now, i expected my cardio to suck, and i'm sure it would have killed me if it weren't for the NoXplode. AMAZING stuff. My avg speed is about 6mph, not bad for a first start.

Also: This marks day 1 of no cigarettes.