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

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Granville,OH 
Today
Thundery outbreaks in nearby High 86FLow 63F
  • Temp: 64F
  • Hum: 94%
  • W: 0mph N
TUESDAY
Thundery outbreaks in nearby
High 86F
Low 65F
WEDNESDAY
Patchy light rain in area with thunder
High 81F
Low 66F
THURSDAY
Light rain shower
High 74F
Low 61F
FRIDAY
Overcast
High 62F
Low 43F

October 27

Run
  • 20m
  • 1.28 miles
  • -----

Immediately following strength. Legs were shaking!

All walking. Started @ 3.5 Incline .5 Ended @ 3.9, Incline 3

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Bicycles
    2
    25
    25
    0
    0
  • ABS - Crunches
    2
    25
    25
    0
    0
  • ABS - Crunches, Knee Up
    2
    25
    25
    0
    0
  • ABS - Crunches, Reverse
    2
    25
    25
    0
    0
  • CORE - Prone Planks
    1
    90
    90
    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
    15
    15
  • LEGS - Standing calf raises
    2
    15
    15
    0
    0

Concentrated on taking each exercise slow and really focusing on the muscle. Amazing how 25 FOCUSED crunches hurt much more than cranking out 100 fast ones. REALLY didn't want to do that last set of reverse crunches, but I did them anyway. :)

Sport
  • Pilates
  • 40m
Ahh, another Monday.  Can you stand the excitement? ;) 

Start with a pretty tight eating plan this week. I think the hardest part will be to give up the bread at dinner, but I managed to survive last night.  Isn't it funny how you get so used to doing something and how hard it is to change?  I'm very committed to sticking with the eating and workout schedule above.  It's time for a little discipline if I REALLY want to change my body.  I'm taking this plan one week at a time and will see how my body responds and make some adjustments for next week.

Nutrition:
Apple cinnamon protein shake
Oatmeal, flaxseed, pp, blueberries
Ground turkey breast w/onions, mushrooms, pickles, tomatoes,  sweet potato, asparagus, grapes, nuts
Nat pb & celery, then a little more pb (oops) ;)
Light & Fit yogurt, almonds
Turkey tenderloing, sauerkraut, green beans, pineapple strawberries w/macademia nuts

Felt like I at an absolute ton of food today, so I ran a calorie check. 1680. :)  Love feeling this full on this amount of calories!


October 26

Run
  • 20m
  • 1.42 miles
  • -----

Follow up to the aerobics. Walk/run intervals. Sweatin' like crazy when I was done. :) :)

Sport #1
  • Aerobics
  • 20m
Sport #2
  • Yoga
  • 25m
Planning another low key day around here.  Plan to keep working on my goals and how to get there.  I'm working on putting together a goal card that really keeps me motivated when I read it and I'm just not quite there.  Yesterday I came up the the "Steadfast Focus on project KICK A$$ body" And the "Act as if" Make decisions that are consistent with already possessing the body I'm building. Those are very motivating statements and when I read them, I have the spark that I need to achieve them.  But I'm also working on a statement based on my goals to read several times a day and its not quite giving me the fire I need.

I've made the decision to get hydrostatically tested.  I'm tired of guessing at the body fat and with my skin issues, nothing else is really reliable.  I want a true measure of where I am in the body composition department that isn't subjective to how much skin you put in the caliper or how tight you pull the tape measure.  I can use these tools more accurately if I know exactly where I'm starting from.  Now all I have to do is find out where to get this done.  Ohio State University seems like a likely place. We'll see.

Will get some cardio and yoga in today.

Nutrition:
1/2 english muffin, nat. pb, banana
Oatmeal, pumpkin protein pancakes, sf syrup, boca sausage
Ground turkey w/onions & mushrooms, tomato soup, sf jello w/strawberries
PWO - protein shake (chocolate pp, skim milk)
Ground turkey breast, veggies (onion, mushroom, carrots, asparagus, turnip) ff cheese, pineapple w/ macademia nuts
Celery, nat. pb



October 25

Bike
  • 35m
  • 10.14 miles
  • -----

Stationary bike

Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Bicycles
    2
    25
    25
    0
    0
  • ABS - Crunches
    2
    50
    50
    0
    0
  • ABS - Crunches, Knee Up
    2
    50
    50
    0
    0
  • ABS - Crunches, Reverse
    2
    15
    15
    0
    0
  • CORE - Prone Planks
    1
    90
    90
    0
    0
  • LEGS - 2 Leg Squats
    2
    15
    15
    0
    0
  • LEGS - Deadlifts
    2
    15
    15
    0
    0
  • LEGS - Gluteal Kickbacks
    2
    15
    15
    0
    0
  • LEGS - Hamstring curl
    2
    15
    15
    0
    0
  • LEGS - Hip abductor
    2
    15
    15
    0
    0
  • LEGS - Hip adductor
    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

9:05 am
No leg press today. It's a pain in the butt switching the machine around and I already had it set up for butterflies yesterday, do I did abductors instead. Lots of inner thigh focus. :) My adductors were on the floor with ankle weights as were my glute kickbacks. I struggled through the last set of reverse crunches & plank, but it was an AWESOME leg & ab day!! :)

Does it make me OCD because the list of exercises aren't in the right order and its driving my crazy? ;)

Good luck to Amymengle, doing her SECOND ironman in 2 months today!!!  Go AMY GOOO!!!!

Not much going on here today.  Still cold and rainy, so I'll stay inside.  Started going through my old Oxygen magazines last night to get some ideas on some different strength moves.  I'm spending ALOT of time focusing on nutrition right now to get my mind in the right place.  Funny, looking at things I've done in the past, I always start out totally focused to get my mind moving in the right direction, then when I settle into a new routine, I quit being so obsessed, relax a little about it and end up totally losing focus.  I work really hard to get my mind in the right place, but when it gets there, I relax my standards.  Guess it takes that steadfast focus to accomplish anything difficult or truly great.  My goal for this program is to keep that steadfast focus.  It's two months for god's sake.  I can do this!!!

We're going to start looking at buying some free weights for my basement gym.  I can use the plates for whatever increments I want and I don't have to keep worrying about buying heavier dumbbells. Continuing to spend lots of money on dumbells is kinda dumb when you think about it.  I'm excited. ;)

Found this pic yesterday: :)



Nutrition:
1/2 english muffin, nat pb, banana
Protein shake (pwo) Skim milk w/1/2 scoop chocolate pp
Ground turkey on ww pita, sweet potato, asparagus, pineapple w/macademia nuts
Light & Fit Yogurt w/ sf seeds & fiber one
Tuna, red cabbage, apple
Indian candy corn (planned treat!)
Turkey lasagna, 1/2 ww pita, romaine salad, nsa bunny tracks ice cream (non-planned treat!)
As soon as I ate the peanuts in the ice cream tonight I knew that I didn't eat enough fat today.  I could feel my body respond as soon as I ate it.

Need to plan workouts better so I don't get so hungry. This morning I waited 3+ hours between M1 and my leg/ab workout, had a shake, then did cardio and it was lunchtime. Easily able to fix this. Just need to pay more attention.

October 24

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bench pullovers
    2
    12
    12
    15
    15
  • BACK - Bent-over DB row
    2
    12
    12
    20
    20
  • BACK - General
    2
    12
    12
    0
    0
  • BACK - Seated row
    2
    12
    12
    0
    0
  • BACK - Upright row
    2
    12
    12
    20
    20
  • BICEPS - DB Curls
    2
    12
    12
    8
    8
  • BICEPS - Hammer Rope Cable Curls
    2
    12
    12
    8
    8
  • CHEST - Fitball DB Press
    2
    12
    12
    20
    20
  • CHEST - Flies - Flat
    2
    12
    12
    16
    16
  • CHEST - General
    2
    12
    12
    0
    0
  • SHOULDERS - Front DB raise
    2
    12
    12
    5
    5
  • SHOULDERS - Military DB
    2
    12
    12
    12
    12
  • SHOULDERS - Side DB raise
    2
    12
    12
    4
    4
  • TRICEPS - Dumbell Kickbacks
    2
    12
    12
    5
    5
  • TRICEPS - Reverse Grip Bench
    2
    12
    12
    12
    12

Chest general = butterflies
Back general = reverse butterflies (ouch)

Yeah, yeah, so the cardio session didn't happen yet again! :(  Got sidetracked and started working up in the bedroom.  Had my workout clothes on until 3 pm when I finally gave up and took a shower so I could venture out to the store.  Geeze its hard getting everything going in the right direction!  I did get some yummy veggies at the store.  I'm totally sick of salads, so I got some red cabbage, celery (to dip in pb) :) and turnips, which I love to munch on raw.  I also made a humungous pot of lasagna with totally clean ingredients. :)  Can't wait to try it out for dinner.  I also got a bag of candy corn.  I've been wanting some and I'll save it for my treat tomorrow.  My favorite beer was on sale.  Hmmmm, that could be a problem.  I'll have to leave it out in the garage for now. ;)

Got a great strength session in, but I was STARVING, so I'm taking a breakfast break before I go back down to hit the bike and treadmill.   I'm going to feel this one tomorrow!

Was planning to paint the back of the house today, but sounds like its going to be too cold/damp to get it done.  :(  Sunday is sounding like a better day.  Sure hope I can get it done, because I did some scraping yesterday and it looks awful.  It will drive me crazy if I have to go through the winter with big sploches of unpainted wood showing.  I shouldn't have wait so long to repaint.

Guess that means I get to play on the computer all day, huh? :)

Nutrition:
1/2 english muffin, nat. pb, banana
Oatmeal pumpkin protein pancakes
Tilapia, sweet potato, cottage cheese, asparagus, orange
Tilapia, broccoli slaw
Veggies (munched on them while I cleaned them and cut them up so I'd have quck and easy access)
Turkey lasagna, 1/2 ww pita, health smart vanilla fudge bar

October 23

Sport
  • Yard Work
  • 45m
Taking care of some business in the city this morning, so its going to be later when I do my workout today.  Need to make a habit of getting it done first thing before I get caught up playing on BT and a couple hours are gone. Ha!  A couple hours?  Yesterday I played on the computer in my pjs until lunch time!!! VERY productive use of time! ;)

I did get the shutters painted and hung, but will have to wait until today to see how they look.  It was dark when we hung them!

Nutrition:  (Not the greatest today - didn't plan well for the morning out & ate out for lunch & dinner)
1/2 english muffin, nat pb, banana
Apple, granola bar
Buffalo chicken taco, tortilla chips w/fajita chicken queso, margarita :)
Ground buffalo patty, cottage cheese, salad, beer, hot cocoa

October 22

Run
  • 25m
  • 1.50 miles
  • -----

All walking tonight

In a much better mood today.  Funny how following a day a good nutrition can do that. ;)  I was pretty cranky last night, but I did get through day one of clean eating yesterday.  :)  Spent alot of time this morning making my ST Goals something that will motivate me and keep me focused on where I want to go over the next couple of months. 

Hopping on the treadmill and bike this morning, then pretty much working around the house until its warm enough to go outside.  In the 20s here this morning. :( :( :(  Want to get a little mowing done and start getting the yard put to bed for the winter.  I started painting shutters on Monday.  Changing them from green to red.  Got four of them finished and back up, but still have four left to do.  The color turned out to be a little brighter red than I had planned.  Don't know if I'm going to like it, but it'll have to do for the winter......

Nutrition:
1/2 english muffin, nat. pb, banana
Pumpkin oatmeal pancakes
Ground turkey wrap, sweet potato, asparagus, pineapple w/macademia nuts
FF Hot cococa (for that chocolate craving) :)
Tilapia, broccoli slaw
Turkey, brown rice, green beans, sf jello w/blueberries

October 21

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CORE - Supine Hip Extension (FB)
    2
    15
    15
    0
    0
  • LEGS - 2 Leg Squats
    2
    15
    15
    0
    0
  • LEGS - Deadlifts
    2
    15
    15
    20
    20
  • LEGS - Hamstring curl
    2
    15
    15
    0
    0
  • LEGS - Leg Press
    2
    15
    15
    0
    0
  • LEGS - Lunges
    2
    15
    15
    0
    0
  • LEGS - Standing calf raises
    2
    25
    25
    0
    0
Sport
  • Massage
  • 1h 00m

Wasn't really into the workout this morning.  Mind was on about a hundred other things, but I figured if I didn't get it done early, then it wouldn't get done. 

Doing lots of reading and planning to accomplish my year-end goals, but trying to get things done outside while I still can.  Being pulled in lots of directions today and feel a little overwhelmed.  Have a massage schedule later this morning.  That should make everything better. :)

Nutrition:
1/2 english muffin, nat. pb, banana
oatmeal, flaxseed, pp, blueberries
egg white, black beans
Turkey wrap, sweet potato, asparagus, grapes, brazil nuts
Tuna, carrots
Turkey breast, brown rice, green beans, blueberries & pineapple & macademia nuts

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tnickerson's Training Log


 October 2008 
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