Thursday January 31, 2013

189.8

2584 cals     55.8g F / 258.7g C / 272.3g P     19% / 38% / 43%

Slept well last night. Lots of vivid dreams. Up for the bathroom at 2:45, tossed and turned until the alarm went off, then up and to work.

Really feeling like I'm starting to lean out. I'm just about at the weight I was for my last review with Caley at the end of the Challenge, but I think I have put on some more mass. I'd be interested to see where I'm at.

Yoga was really good today. Agatha cracked the whip and had everyone sweating. It was a full class and she made all of us work. Super core workout.

Workout
Leg Hip Raises - straight x 25, bent x 25, straight x 25, bent x 25
Yoga
Pull ups (wide grip) 8, 8, 6

2 mile walk at lunch

Wednesday January 30, 2013

190.4

2633 cals     53.3g F / 247.6g C / 307.5g P     18% / 35% / 47%

I've been waking up between 3:00 and 3:30 each morning to go to the bathroom. I noticed a similar pattern towards the tail end of the challenge. Perhaps its my body hitting a natural cycle of where it likes to be in terms of water retention. My weight is slowly creeping down, which is fantastic and I'm feeling leaner.

I'm pretty sure this is just water and glycogen finding its level in regard to my carb intake and workout cycle.

Today was my first round of the Intensity Phase, Upperbody B. Everything went well. I underestimated my incline press weight. My shoulder press weight gave me some trouble getting the weights into place at the start of the third set. I was also having a little issue with the Standing Tricep Extension and getting a 95 lb dumbell over my shoulder and above my head for the last set. Might be time to move to a seated position of use a bench variant of this lift.

Got in and finished sooner than I thought I would, so I did some cardio. It took a bit for my heart rate to come down after the hanging leg lifts.

Workout
Phase 2, Week 1, Upperbody B
Incline Bench                               135 x 10, 175 x 8, 180 x 8, 185 x 8
Pull-up                                        8 x 3 (wide grip)
DB Shoulder Press                      65 x 8 x 3
DB Shrug                                    80 x 8 x 3
Stading DB tricep extension         95 x 8 x 3
DB Curl                                      65 x 8 x 3

Hanging Leg Lifts (straight leg) 25 x 4
Elliptical (300 cals / 2.6 miles / 32 mins)

2 mile walk at lunch

More January (1/25 to 1/29)

January 29, 2013

191.4 lbs

Active rest day. Been sleeping like a baby. Enjoyed yoga (with Cindy and Sue). Lower body is still feeling a bit sore. Looking forward to another upper body day tomorrow.

Yoga

Leg Hip Raises

January 28, 2013

191.6 lbs

Day two of Intensity, more awesome lifts, but I felt like I wanted to cry by mid-day. It was weird, I had no reason to cry, just feeling incredibly emotional.

Snowstorm blew in late afternoon. took me three hours to get home. Hamstrings were sore as hell after hour two in the car.

2609 cals    54.7 g F / 201.4 g C / 326.6 g P (19%/30%/51%)

Lower Body A

Squats                                                     3 X 8

Stiff Leg Deadlift                                    3 X 8

Seated Calf Raise                                   3 X 8

Torso Twists 125 x 25 x 4

Pullups 6 x 5

2 mile walk

January 27, 2013

191 lbs

First day of the Intensity portion of the 12 week plan. Awesome workout, but my body felt strange afterwards, tired, but in a new way. I was hungry immediately after the workout, then again late night, but fine during the day.

3898 cals    120.1 g F / 353.5 g C / 323.1 g P (27%/35%/33%)

Upper Body A         

Bench Press                                            3 X 8

Bent Over Row                                       3 X 8

Military Press                                          3 X 8

BB Shrug                                                                 3 X 8

Close Grip Bench                                    3 X 8

BB Curl                                                    3 X 8

Hanging Leg Raises 25 x 4

January 26, 2013

Realized that I had to shift my Saturday workout as Phase 1, Workout 4 and Phase 2 Workout 1 had too much overlap. I wnt to the gym and did some cardio, but not too much. Caley says I need to cut back. I think it will help control my appetite.

2962 cals    70.3 g F / 211.7 g C / 331.0 g P (21%/27%/46%)

Pullups 6 x 5

30 mins/3 miles/300 cals elliptical

Leg His Raises 25 x 4

5 k treadmill run

January 25, 2013

2880 cals    84.8 g F / 211.4 g C / 319.9 g P (26%/28%/46%)

Arms and Calves

EZ Bar Curl                             75 x 12, 105 x 3, 9, 6

Close Grip Bench                    135 x 10, 185 x 8 x 5

Skull Crusher                           90 x 10 x 6

DB Curl                                   55 x 10 x 5

Standing Calf Raise                 150 x 15 x 5

Seated Calf Raise                    150x 15 x 5

Torso Twists 125 x 25 x 4

Thursday January 24, 2012

Another super-cold day, another quiet day in the office thanks to the Sales meeting.

Felt more stiff after I started yoga today than before. Also felt like my upper body strength was lagging, which was surprising, as I haven’t done any upper body since Monday

Lori  was sick and feverish overnight last night. Hope I don’t get it.

193.0 lbs.

XXXX cals              XX.X g fat               XXX.X g carbs        XXX.X g protein                  XX%/XX%/XX%

Workout :

Hanging Leg Raises          25 x 4

Yoga

Stairmill – 20 mins / 250 cals

Elliptical - 40 mins / 4 miles / 400 cals

Wednesday January 23, 2013

Enjoyed pushing myself with Legs today. Felt much stronger.

Another quiet day at work. Took some time to fire out some emails to inquire about coaches.

Lori made an awesome crock pot Mongolian Beef with broccoli for dinner. I had some jasmine rice, it wasn’t super traumatic to my GI system, but I noticed it was there. Felt ok when I woke up.

192.8 lbs.

2679 cals.              76.5 g fat               230.6 g carbs        255.4 g protein                    26%/34%/40%

Workout :

Week 4, Workout 3 – Legs

Squats                                  BW x 10, 135 x 10, 225 x 10 x 5

Stiff Legged Deadlifts     245 x 10 x 5

Leg Extensions                  165 x 10 x 5

Leg Curls                              100 x 10 x 5

DB Lunges                           (2)50 x 10 x 5

Leg Hip Raises                    25 x 4

Stairmill – 20 mins / 250 cals

Tuesday January 22, 2013

We were supposed to get 4-8 inches of snow overnight, but got nothing. Made it to yoga early and saw Martha (old school yoga buddy) for the first time since December. Sounded like she enjoyed her trip to Egypt over the holidays.

Quiet day in the office today due to the Sales meeting. Got to jam out some sweet elliptical action at the downstairs gym.

After dinner I checked my macros and figured out I had to account for the 6 miles of elliptical, so it was time for oats.

193.8 lbs.

2976 cals.              88.2 g fat               293.9 g carbs        269.1 g protein                    27%/35%/36%

Workout

Yoga

Torso Twists            120 x 25 x 4

Elliptical 60 mins. / 6.25 miles / 630 cals

Playing Catch Up

So I have been very busy and not updating the blog. Go figure. I have a nasty habit of neglecting blogs and this one was going to be different. I had thought of describing ever day that has passed, but that would be even more boring that this blog currently is due to the detail that would be invariably overlooked. Instead, I will simply provide an overview.

Workouts – strong and challenging

Diet – neurotic and frustrating. Lots of second guessing going on in anticipation of meeting with integrated Fitness combined with a weekend out of town followed by a weekend of celebrating kiddo’s birthday and out of town guests.

Schedule – work has been hectic for me, work has been hectic for Lori. We had overnight guests and family visiting last weekend, we had kiddo home sick for two days, a sick cat that needed a visit to the vet and medication, and kiddo has a four day weekend and her friend’s birthday party this weekend.

In a nutshell, its been the continuation of the holidays, which actually started back at Halloween. Things will settle down after Saturday and we’ll back to a regular January.

Monday January 21, 2013

Woke up feeling pretty good. Thought I was looking leaner in the mirror. Probably just wishful thinking or maybe clear vision. Had a good workout. Felt good to move some iron through 5 sets.

Still getting used to the carbs. Was feeling hungry after dinner and noticed that my carbs weren't as high as they could be. I also threw in some extra cardio during the day. I checked the pantry and we had some gluten-free rice krispies. Three servings and a splash of flax milk later and I was right as rain and in the ball park for my macros and calories.

195.6 lbs.

2962 cals.              84.1 g fat               246.7 g carbs        288.8 g protein                    26%/33%/41%

Week 4, Workout 2 – Back and Traps

Rack Deadlift                         135 x 10, 245 x 10 x 5

Pull-Up                                   6 x 5

Bent Over Row                     145 x 10 x 5

BB Shrug                                205 x 10 x 5

DB Shrug                                75 x 10, 80 x 10, 75 x 10 x 3

Leg Hip Raises                       25 x 4

Stair mill 20 mins.

3 mile walk at lunch

Sunday January 20, 2013

Hockey and a visit from Dad. Not enough time to get a meal in before the game and Dad wanted to take us out for breakfast. As I expected there wasn’t anything for me at breakfast, so I had some black coffee. Had a quick snack when we got home, but then I was off to help Dad pick up a bed. Didn’t have a real breakfast until 1:30.

Thought about hitting the gym, ended up running errands and taking a very brief nap.

195 lbs
2627 cals.              91.7 g fat               210.2 g carbs        247.2 g protein                    30%/31%/38%

Work out - Rest day

Saturday January 19, 2013

Woke up with a crummy tummy, but things straightened out enough to hit the gym. Good workout. Was supposed to go for a run with Coffey, but he had a sick kid, so I went out by myself. Hit my local six mile route for my first road run since October. First mile was painful and I wanted to quit. Ended up loosening up and feeling fine. Started to worry around mile 4 that I was pushing too hard. Made it home and foam rolled and stretched. Managed to keep my food intake on track.

196 lbs
2770 cals.              48.6 g fat               264.3 g carbs        297.2 g protein                    16%/37%/44%

Week 4, Workout 1 – Chest and Shoulders

Bench Press                          135 x 8, 205 x 8 x 4

Incline DB Press                   65 x 10 x 4 to fail

Dips                                        25 x 7 x 3, 25 x 6, BW x 10

Military                                  80 x 6 x 2, 70 x 8 x 3

DB Side Lateral                     55 x 10 x 5

Hanging Leg Raises             25 x 4

6 mile run (8:40)

Friday January 18, 2013

 Not enough sleep last night. Not only wasn’t there not enough of it, it was broken up by horrific heartburn (potatoes?). Was fired up and had a good anyway workout. Felt very motivated. Hectic day at work preparing for next week’s sales meeting. My stomach and gut have been twisted and bloated all day. Thanks for nothing carbs.

Week 3 – Workout 4 – Arms and Calves

EZ Bar Curl                               80 x 10 x 4

Close Grip Bench                     185 x 7, 185 x 10 x 3

Skull Crusher                            90 x 10 x 3, 90 x 9

DB Curl                                      55 x 10 x 4

Standing Calf Raise                 150 x 20 x 4

Seated Calf Raise                     150 x 20 x 4

Leg Hip Raises                         25 x 4 

20 min stair mill

40 mins elliptical at lunch

Thursday January 17, 2013

Excellent yoga class. Finally got into the supported lift section of Wheel pose. Not quite ready to go fully up, but closer than I have ever been before.

Met with Jon at Integrated Fitness. Shared my history and my goals. Jon did some measuring and we worked on developing some macro goals. He made some changes to my diet and wants to see more carbs. Looks like I’m in a pretty good spot in terms of the amount of time I have set aside to achieve my goals, now I just need to finish the planning and put my nose to the grind stone and work at it.

Got home late and scrounged up some leftovers for dinner. Thankfully we had some chicken and roasted potatoes in the fridge (hello carbs). Dinner left me a bit low some I had some oatmeal and yogurt (wow, this carbs thing is easy).

197.3 lbs, 14.2% body fat

Workout

Yoga

Torso Twists                        120 x 4 x 25

Elliptical 40 mins / 4miles / 400 cals 

January 16, 2013

194 lbs

Legs

Squats                                     BW x 8, 135 x 8, 225 x 10 x 4

Stiff Leg Deadlift                    245 x 10 x 4

Leg Extension                         165 x 10 x 4

Leg Curl                                  110 x 10 x 2, 100 x 10 x 2

Lunges                                     50 DB 10 x 4 each side

Hanging Leg Raises                25 x 4

20 mins Stair Mill

January 15, 2013

197 lbs

Yoga

Leg Hip raises

3 mile walk

January 14, 2013

203 lbs

Back and Traps

Rack Deadlift                          4 X 6-10

Pull-Up                                    4 X 6-10

Bent Over Row                       4 X 6-10

BB Shrug                                                 4 X 6-10

DB Shrug                                                 4 X 6-10

Torso Twists 120 x 25 x 4

3 mile walk

January 13, 2013

206 lbs

Rest Day

January 12, 2013

Chest and Shoulders

Bench Press                            135 x 8, 205 x 8 x 4

Incline DB Press                     65 x 10 x 4

Dips                                        35 x 7, BW x 4, 35 x 4, BW x 6, 35 x 2, BW x 10 x 3

Military Press                         125 x 10 x 4

DB L-Lateral                           55 x 10 x 4

Hanging Leg Raises 25 x 4

January 11, 2013

Arms and Calves

EZ Bar Curl                             80x 10 x 3

Close Grip Bench                    185 x 8 x 3, 135 x 10 x 2

Skull Crusher                           90 x 10 x 3

DB Curl                                   55 x 10 x 3

Standing Calf Raise                 150 x 12 x 3

Seated Calf Raise                    150 x 12 x 3

Leg Hip raises 25 x 4

20 min Stair Mill

January 10, 2013

Yoga

Torso Twists 120 x 25 x 4

3 mile walk

January 9, 2013

Legs

Squats                                     225 X 3 X 10

Stiff Leg Deadlift                    245 X 3 X 10

Leg Extension                          165 X 3 X 10

Leg Curl                                   120 X 2 X 8, 110 X 10

Lunges                                     2-60 DB X 3 X 10

Hanging Leg Raises 25 x 4

3 mile walk

January 8, 2013

Rest Day

3 mile walk

January 7, 2013

Back and Traps

Rack Deadlift                          245 x 3 x 10

Pull-Up                                    8, 6, 6

Bent Over Row                       145 x 3 x 10

BB Shrug                                 205 x 3 x 10

DB Shrug                                75 x 3 x 10

Leg Hip Raises 25 x 4

3 mile walk

January 6, 2012

Chest and Shoulders

Bench Press                            90 x 7, 160 x 3 x 8

Incline DB Press                      65 x 3 x 10

Dips                                         35 x 8, 35 x 10, 35 x 8, 0 x 7

Military or DB Press                135 x 8, 125 x 10, 125 x 9

DB Side Lateral                       50 x 10, 55 x 3 x 10

Hanging Leg Raises 25 x 4

20 min Stair Mill

January 5, 2012

Rest Day