Building a lean & fit me - one bite at a time

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Granville,OH 
Today
Light rain shower High 87FLow 63F
  • Temp: 82F
  • Hum: 58%
  • W: 12mph SSE
WEDNESDAY
Moderate or heavy rain shower
High 79F
Low 61F
THURSDAY
Patchy rain nearby
High 71F
Low 45F
FRIDAY
Sunny
High 64F
Low 36F
SATURDAY
Sunny
High 65F
Low 49F

October 11

Strength
  • 15m

Ab video + situps

Sport
  • Yoga
  • 25m

Namaste yoga - Firebird

Yoga was amazing tonight.  So why don't I do it more often? :)

Not much in the works today.  Short ab workout this morning.  Watching football this afternoon, Kona this evening  and lots of office work in between.  I will start back with yoga today.  There is absolutely NO EXCUSE for me not to stretch my body better.  My hips hurt from sitting in this stupid office chair so long this week.  NEED TO STRETCH MORE! 

Nutrition
1/2 english muffin, nat. pb, banana
Oatmeal, flax, pp, blueberries
leftover tilapia in multigrain wrap, sweet potato, asparagus, grapes, brazilnuts
Ground turkey breast w/Chef Paul bbq seasoning, onions, mushrooms, asparagus, ff cheese slice
Beef tenderloin, baked potato, ff sour cream, sf butterscotch pudding w/pecan chips

Calories 1802
Carbs-216 Protein-140 Fat-53
%43-31-26





October 10

Bike
  • 20m
  • 5.80 miles
  • -----

Stationary bike after strength

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - 2 Leg Squats
    2
    15
    15
    0
    0
  • LEGS - Hamstring curl
    2
    15
    15
    0
    0
  • LEGS - Leg Extensions
    2
    15
    15
    0
    0
  • LEGS - Leg Press
    2
    15
    15
    0
    0
  • LEGS - Lunges
    2
    15
    15
    0
    0
  • LEGS - Squats, Wide Stance
    2
    15
    15
    0
    0
  • LEGS - Standing calf raises
    2
    15
    15
    0
    0
  • LEGS - Step Ups
    2
    15
    15
    0
    0
Did my strength work, then caught up on some fitness reading on the stationary bike.  Good workout this morning.  I love leg day. :)

Legs and short bike on the schedule today.  Need more coffee this morning.  Can't get moving.

Nutrition:
1/2 Honey wheat english muffin, 1T nat. pb, banana
Post workout - 8 oz skim milk, 2T choc. protein powder
Hot multigrain cereal, egg whites
Grilled chicken, onions, mushrooms, tomato, moz. cheese in multigrain wrap, salad, Heath smart bar
Light & Fit vanilla yogurt, blueberries, almonds
Almond crusted tilapia, black beans, shredded broccoli, corn, pineapple




October 9

Bike #1
  • 10m
  • 2.92 miles
  • -----
Bike #2
  • 10m
  • 3.03 miles
  • -----
Bike #3
  • 10m 22s
  • 3.36 miles
  • -----
Run #1
  • 08m
  • 0.58 miles
  • -----

Pyramid 1' 4.0- 1' 4.5 1' 5.0 1' 4.5 1' 4.0 1' 5.0 1' 4.0

Run #2
  • 07m
  • 0.52 miles
  • -----

Pyramid 2' 4.0- 1' 4.5 1' 5.0 1' 4.5 2' 4.0

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Bicycles
    2
    25
    25
    0
    0
  • ABS - Crunches
    1
    50
    50
    0
    0
  • ABS - Crunches, Knee Up
    1
    50
    50
    0
    0
  • ABS - Crunches, Reverse
    3
    10
    10
    0
    0
  • ABS - Medicine Ball Twist
    2
    25
    25
    0
    0
  • CORE - Heel Touches
    2
    25
    25
    0
    0
  • CORE - Prone Planks
    1
    120
    120
    0
    0

Reverse crunches were with butt up against wall with feet flexed and legs straight up. TOUGH!

Yep, that's a full 2 minutes on the plank! :)

Sport
  • Yard Work
  • 1h 00m

Chipping, branch hauling, & raking
Think we broke the chipper. NOT good. :(

Really fun workout this morning.  Alternated 10 minutes on the bike (stationary) with a pyramid run on the treadmill.  Followed it all up with an ab workout. So why can I go 18-19 mph on the stationary bike and only 15 on my road bike?  I think there's something screwy with the computer readings on the cheap stationary bike.  (but I entered them anyway.) ;)

Starting the day with a short and easy session on the bike and treadmill.  Legs are still feeling the session from Wednesday, so think I'll stick to core today and move legs to tomorrow. Have a crazy amount of work to get done before next Wednesday.  I sent a letter to clients telling them they had to have their info to us by yesterday if they wanted a tax return, so at least I don't have to worry about lots of people coming in the last week.  One more week, then I have a couple of months to play more and focus on the good stuff (like my training!)

Nutrition
1/2 english muffin, nat. pb, banana
Oatmeal, flaxseed, protein powder, pineapple, blueberries, macademia nuts
Egg white, black beans
Giant salad w/bbq chicken breast, ff cheese, 1/2 multigrain pita, key lime cookie
1/2 Turkey, swiss, spinach multigrain wrap, grapes
1/2 english muffin, nat. pb, banana, sf butterscotch pudding w/pecan chips
(had tilapia and black beans planned for dinner, just not in the mood.)





October 8

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-over DB row
    2
    10
    10
    8
    8
  • BACK - Pullovers
    2
    10
    10
    15
    15
  • BACK - Seated row
    2
    10
    10
    0
    0
  • BICEPS - DB Curls
    2
    10
    10
    8
    8
  • BICEPS - Hammer Rope Cable Curls
    2
    10
    10
    8
    8
  • CHEST - Flat Dumbell Press
    2
    10
    10
    8
    8
  • CHEST - Flies - Flat
    2
    10
    10
    8
    8
  • CHEST - Pushups
    1
    7
    7
    0
    0
  • SHOULDERS - Front DB raise
    2
    10
    10
    4
    4
  • SHOULDERS - Military DB
    2
    10
    10
    7
    8
  • SHOULDERS - Side DB raise
    2
    10
    10
    4
    4
  • SHOULDERS - Side DB raise
    2
    10
    10
    4
    4
  • TRICEPS - Dumbell Kickbacks
    2
    10
    10
    4
    4

1. Need to up weights on chest press and back next session
2. 2nd set of side raises were angled
3. Pushups were on toes - didn't get more than a few inches down, but getting better
4. Seated row was with stretch band

Good strength session this morning.  Upped a few of my weights.  Still not lifting heavy, but I'm working up to it. ;) I LOVE doing pullovers,  the stretch down the side of the chest and lats and up the arms feels so good! Felt slightly guilty for not following it up with a treadmill session, but not enough to actually get it done. ;)  Shoulder is feeling a little funky again.  Guess the tendonitis is rearing its ugly head again.  I'll go easy on it.  Raining here today, so it'll be a good day to concentrate on getting some work out the door.   Will get something in a little later today.  Maybe some yoga, little cardio, I don't know, but something.....

Nutrition
1/2 english muffin, nat. pb, banana
Apple cinnamon protein shake (plain ff yogurt, nat. applesauce, 1/2 banana, spinach, protein powder, cinnamon,  flaxseed, ice)
Ground turkey breast w/onions & mushrooms, mulitgrain pita, sweet potato, asparagus, pineapple, blueberries, macademia nuts
Tuna, carrots, apple, almonds
Spaghetti squash with marinara, shrimp, squid, & chicken, parm. cheese, sf fudge bar


October 7

Run
  • 20m
  • 1.23 miles
  • -----

Preprogrammed tm workout

Strength
  • 40m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Cable Side Bends
    1
    15
    15
    0
    0
  • ABS - Crunch, Twisting
    1
    25
    25
    0
    0
  • ABS - Crunches
    1
    50
    50
    0
    0
  • ABS - Crunches, Knee Up
    1
    50
    50
    0
    0
  • CORE - Heel Touches
    1
    25
    25
    0
    0
  • CORE - Prone Planks
    1
    90
    90
    0
    0
  • CORE - Superman
    1
    15
    15
    0
    0
  • LEGS - 2 Leg Squats
    2
    15
    15
    0
    0
  • LEGS - Hamstring curl
    2
    15
    15
    0
    0
  • LEGS - Leg Press
    2
    15
    15
    0
    0
  • LEGS - Lunges
    2
    15
    15
    0
    0
  • LEGS - Squats, Wide Stance
    2
    15
    15
    0
    0
  • LEGS - Standing calf raises
    2
    15
    15
    0
    0
  • LEGS - Standing Reverse Calf Raises
    2
    15
    15
    0
    0
  • LEGS - Step Ups
    2
    15
    15
    0
    0

Focused and fun!
Cable side bends were with dumbbells.

Sport
  • Stretching
  • 05m

Yes, I should have stretched longer

Excellent strength morning!  Legs were shaking after my 90" plank, and I didn't feel like running, so I used another preprogrammed treadmilil workout but upped the speed in a couple portions that felt too easy.  Max speed 4.0, max incline 6.0.  I felt challenged, so its all good. :)

Leg strength day and a short TM run.  I'm starting to get into strength training.  I'd like to get more organized and focused on my workouts, but I just don't have the time to sit down and plan it out right now.  Maybe next week after we've survived the final big tax deadline of the season, I can either meet with a trainer or put my own workouts together.  I've got a big dinosaur of a machine in the basement that uses hard rubber bands for resistance.  I've never used it much because you never know exactly how much you're lifting.  I'm thinking it doesn't really matter.  If I challenge myself to lift without overdoing and getting hurt, I can do it with this machine.  I can incorporate it with my dumbbells, (I have lots of those) and give myself a good workout.  I'd like to be able to focus on every move and really put my head into it.  Yesterday, I got a lot of reps done, but my mind wasn't there, I was looking for a music video I couldn't find and I spent too much time being distracted.

Got word from my stepson and DIL that they're coming for Christmas.  Very cool!  They're in Singapore and we haven't seen them for a couple of years.  Makes the motivation level higher to get some things accomplished around the house and farm.  My DIL's sister and 4 year old daughter will also be staying with us.  She's excited about going out into the "spooky forest" again. :) Got to get some more trees cleared so its safe. Its going to be a FUN Christmas!

Nutrition
1/2 english muffin, nat. pb, banana
Oatmeal, flaxseed, protein powder, berries, macademia nuts
Grilled chicken & veggies, 1/2 multigrain pita, sf mint choc. chip ice cream
Light & Fit yogurt, almonds
Fish tacos, tortilla chips, beer, hot fudge sundae :)


October 6

Strength
  • 20m

Chest, back, arms

Sport
  • Yard Work
  • 1h 00m

More tree cutting and chipping

Okay, better now.  Did a half-assed unfocused strength workout followed by a shower.  Guess it shook the cobwebs out of my head.  Will probably get another session in this afternoon and actually pay attention to what I'm doing. I've been talking about ramping up my lifting this winter to see if I can't get some body comp changes.  Some girls on a woman's fitness site have encouraged me to not to concentrate on dropping calories and weight, but instead lift heavier and build some muscle.  Theory is if I drop weight doing what I'm doing now, I'm just going to look like a smaller version of what I look like right now with the same problems.  It does make sense.  Building more muscle will make me stronger for next season and increase my metabolism.  I figure if I give it a couple of months, I've got nothing to lose and lots to gain.  Thinking again about talking to a trainer at the Y.  Ought to stop thinking and start doing. ;)

Monday morning bad attitude going on here.  Going down to lift and see if it improves my disposition a little.

Nutrition - goal today is to eat 100% clean

1/2 wheat english muffin, nat. pb, banana
Oatmeal, flaxseed, protein powder, berries
Egg white, black beans, 1/2 grapefruit
Sunflower seeds (had the munchies this morning!)
Teriyaki chicken breast on ww pita, carrots, salad, orange
1/2 english muffin, nat. pb, 1/2 banana
Giant chicken fajita salad, grapes, brazilnuts



October 5

Run
  • 26m
  • 2.00 miles
  • 13m /Mi

Run on base this morning. Time and distance estimated

Attending the dedication ceremony yesterday for Leroy Homer, one of the pilots lost in the September 11th attacks was very emotional and humbling.  Not going to go into a bunch of details, but it was a special day.

Lots of soul searching and thinking has been going on here the past couple of weeks and I finally feel a plan formulating.  Nothing earth-shattering, but it feels good to have a plan coming into place for me.  I've been feeling a little lost and confused.  Think its the typical "end of season letdown". I'm glad I took couple of weeks to let things settle.  More later.....

Good to be back home.  Guess I'm officially in the "Peachy October" challenge.  Goal is to do something active every day this month.  It will be good for me - even on the "off days" I need to get the yoga and stretching back in the mix.  Hopefully this goal will help me pull things together.

This morning's run is the best I can remember in a very long time.  Was going to wear the garmin, but the battery was dead, so I went out "naked".  Probably a good move on my part.  Absolutely no pressure.  Followed my heart and body. :)  Felt like a real run with a real pace and stride going.  Whenever I felt like I was getting tired and I could feel the pace slow, I reminded myself that I was only running two miles and I could push a little harder.  A little chilly out there this morning.  Wore long sleeves and gloves with my running shorts.  Felt awesome good!

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tnickerson's Training Log


 October 2008 
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26 27 28 29 30 31 
 

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