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

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Granville,OH 
Today
Sunny High 58FLow 32F
  • Temp: 50F
  • Hum: 80%
  • W: 13mph NNW
FRIDAY
Sunny
High 66F
Low 42F
SATURDAY
Sunny
High 67F
Low 41F
SUNDAY
Sunny
High 66F
Low 55F
MONDAY
Sunny
High 67F
Low 64F

August 9

Sport
  • Aerobics - Low Impact
  • 30m

Body sclupt alternating weights and cardio. My knees are so weak right now. They just don't want to do anything. Was supposed to do alternating runner's lunges and I couldn't even get into the position, let alone alternate. Everything else felt pretty good - including the shoulder portion.

Went out to breakfast first thing this morning, then got a much needed Walmart restock trip in.  Rainy here today, so it'll be an office day for me.  Upper body strength and some sort of light cardio also on the schedule.  I'm doing well on the nutrition, but having a hard time finding something for mid afternoon.  I'm always in the mood for something salty this time of day and have been eating tuna and a cheese stick.  Yesterday, I made me a mini pizza out of a pita, turkey pepperoni & provolone.  Walmart has two sizes of Oat bran & whole wheat pita from Joseph's bakery.  The small is 50 calories and the larger one is 60.  OMG are they good!  Anyways, need to think of some other options for this time of day.

Body is starting to feel better and I'm not as tired.  Hips, knees, and ankles have been cranky and I've got that 2nd toe that I jammed a month ago that still hurts.  Thank goodness for ibuprofen on the walk.  Not sure I would have made it through without it.

Nutrition:
Egg white omelette, black beans
Tenderloin, baked potato, berries, yogurt
English muffin, pb, honey, protein shake
BBQ chicken breast, black bean pita
Anzac biscuits
Calories 1916
Carbs 221 Protein 160 Fat 61 Fiber 47
 

August 8

Run
  • 10m
  • 0.53 miles
  • -----

5' w/u 3.0
30" 4.0 x2
15" 5.0 x2

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunch, Twisting
    1
    25
    25
    0
    0
  • ABS - Crunches, Bicycle
    1
    25
    25
    0
    0
  • ABS - Crunches, Knee Up
    2
    25
    25
    0
    0
  • ABS - Medicine Ball Twist
    1
    25
    25
    0
    0
  • ABS - Sit-Ups, Flat
    2
    10
    10
    0
    0
  • ABS - V-Ups (FB)
    1
    10
    10
    0
    0
  • LEGS - 2 Leg Squats
    1
    10
    10
    0
    0
  • LEGS - Leg Extensions
    1
    10
    10
    0
    0
  • LEGS - Leg Press
    1
    10
    10
    0
    0

Tried to do some lunges, but the knees said, "No way!" Sit ups were with 8 lb medicine ball. Short but good workout

Took it fairly easy this morning, but felt good to get something in.  Feeling better this morning. Definitely have more energy than yesterday.  Knee was an issue during all of the lower body moves, so I took it easy.  Started playing with some very short running segments on the treadmill today, but once again, didn't push very hard. Noticed my legs in the mirror this morning.  I like the way they look.

Thinking about doing something more than lazing around today and watching olympics.  Have lots to do here.  We finally got some rain, so the weeds are running rampant in the yard.  Really, I can't remember the last time the yard looked worse.  Its a little embarrassing.  Also have some office work to get done.  I did get my office cleaned up, so it doesn't look like a tornado went through any more.

I'm really enjoying getting back on track with workouts and nutrition.  Feels so good to be eating well and moving my body again.

Nutrition:
Banana, 1/2 english muffin, pb
Oats, raisins, walnuts, pp
Turkey wrap, roasted potato, sf ice cream
Pita pizza
Salad w/steak & feta, watermelon
Calories 1611
Carbs 213 Protein 112 Fat 45 Fiber 34

August 7

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BICEPS - DB Curls Alternating
    2
    10
    10
    5
    5
  • CHEST - Flat Bench Press
    2
    10
    10
    5
    5
  • CHEST - Flies - Flat
    2
    10
    10
    3
    3
  • SHOULDERS - Front DB raise
    2
    10
    10
    2
    2
  • SHOULDERS - Military DB
    2
    10
    10
    3
    3
  • SHOULDERS - Side DB raise
    2
    10
    10
    2
    2

Kept the weights really low. This is the first time I've done some of these exercises since shoulder surgery. The only one I felt like I needed to be really cautious with was the flies. They were a bit scary.

Sport #1
  • Aerobics - Low Impact
  • 25m

Both of these activities wore me out. I'm going to give myself a break and take some more time to recover from the walk. I think it took more out of me than I realized.

Sport #2
  • Yard Work
  • 30m

Both of these activities wore me out. I'm going to give myself a break and take some more time to recover from the walk. I think it took more out of me than I realized.

Feels good to be tracking food again. Didn't make it down yesterday for strength work, but I'm trying to cut myself a little slack.  I'm still pretty tired after the walk and the running around that accompanied it afterwards.  I had a couple of nice down days that didn't feel frantic, and I think that helped.  I need to just suck it up and get it done today.  First step is the hardest and I know I'll be happy when I do start.

Nutrition:
Banana
Oats/blueberries/pp
Turkey meatloaf, potato, 1%cc, fruit bar
Protein shake
Light english muffin, pb
Chicken breast, brocolli slaw w/onions mushrooms/gr turkey/tomato sauce, salad, sf pudding
Calories 1950
C255 P161 F40 F35




 

August 6

Okay, time for some new goals!  Pretty simple, really.  I'm going to get fit and strong and learn to run again.  Pretty general goals, but its a starting point.  I'm giving myself 8 weeks on a new program.  Primarily, I will incorporate a daily strength program into my routine and eat healthy, nutritious foods.  I'm going to start a beginning running program and see if I can't get some legs under me again.   I've got a slight knee injury going on from WAO, so I'll give it a little time to heal before I start running again, but in the meantime, I'm going to dust off some of my workout dvds and just start moving my body.  I have a program that incorporates cardio and strength training and I'll start with it.  If I'm following a program, its a no-brainer.  I just need to put in a new workout every morning and do it.  Right now, I just need to get in a habit again. 

Got to go see the shoulder doc this morning so she can tell me things are progressing well. 

Nutrition:
1/2 English muffin, natural pb, banana
Berries, yogurt, Go Lean Crunch
Turkey meatloaf, sweet potato, 1%cc, sf pudding
Tuna, string cheese, yogurt
Fajita chicken salad, tart blueberry yogurt
Calories 1737
C274 P125 F25


August 5

Yesterday, the notice came up that my subscription here will expire in 30 days.  I've been kicking around the idea of letting it go since I feel like its time to move on.  However, there are a handful of friends here that I would truly miss if I did that.  We're all friends on Facebook, but its not the same.  Since 2005, I've used this site as a sounding board and sort of a journal and I don't think I want to give it up.  I don't know that I'll do another triathlon, but this has always been an important place to kick around some fitness ideas and I think it would be a mistake to stop now.  There are people here who truly inspire and motivate me and who have a way of picking me up when I'm down or making me feel truly great when a plan comes together and I'm in a groove.

So the bottom line is that I don't know what I'm going to do.  I hate it when I'm in a wishy washy mode.  I feel like its time to set some new goals, but I'm not ready yet.  I'm going to spend the next couple of weeks focusing on starting up a strength plan and tightening up the diet.  I'm not ready for the pressure of another goal and until something really grabs me and gets me excited, I'm going to try and not worry that I have no goals.

August 3

Sport
  • Massage
  • 1h 00m

Ahhhhh!

Got to say, my feet and legs are happy they don't have to walk today.  I'm probably going to laze around today and eat too much.  How's that for a plan?

Thanks so much for the encouragement and thoughts along the way.  You guys are so special!

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tnickerson's Training Log


 August 2012 
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26 27 28 29 30 31 
 

Volume

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Actual vs Planned

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Totals

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  • 2013 totals
  • 2012 totals