Day 108 - 12/26/07

I am back! I spent the rest of last week getting ready to leave Denver on Friday, and since I've gotten back to Detroit, I've been running around seeing friends and family, not working out and eating and drinking waaay to much. I am afraid to step on a scale now, and am really disappointed in myself.

But tonight, I managed to finally get a workout in! Using the new resistance bands that I bought:


and using Lance's Travel Exercise Circuit, I got a pretty good workout in tonight. I did three sets of each circuit, and it took me about 47 mins.





It was tougher than I thought it would be! I feel really good now, and I've got to keep on point with my workouts in my remaining time here. I am driving to Chicago tomorrow afternoon to see my new niece Maggie:



So I will be taking my resistance bands with me to use. I think my may have workout equipment in his basement, so maybe I can use that as well.

Day 101 - 12/19/07

Breakfast - 7:30 am
Peanut butter toast
Quaker Oats choc. chip granola bar (100 cals)

20 oz. Mtn. Dew (290 cals)

Lunch - 1:00 pm
Turkey sandwich
Skim milk
Dannon strawberry banana yogurt (40 cals)

Day 100 - 12/18/07

Breakfast - 8:30 am
Peanut butter toast
Skim milk
Banana
Quaker Oats choc. chip bar (100 cals.)

20 oz. Mtn. Dew (290 cals)

Lunch - 1:00 pm
Turkey sandwich
Skim milk
Dannon strawberry yogurt (40 cals)
Quaker Oats choc. chip bar (100 cals.)

Dinner - 7:00 pm
2 turkey burgers
Peas
Skim milk

Exercise - 10:30 pm
Treadmill running - 4.77 mi. - 0-3.0 incline - 60 mins.

2 pints of PBR

Late Snack - 2:00 am
Turkey sandwich
Skim milk

Total Water: over 180 oz.

Day 99 - 12/17/07

Breakfast - 8:30 am
Peanut butter toast
Skim milk
Banana
Quaker Oats choc. chip granola bar (100 cals)

20 oz. Mtn. Dew (290 cals)

Lunch - 12:45 pm
2 slice of pepparoni pizza

Dannon vanilla yogurt (45 cals)

Went to a dinner party at my cousin's that night and had:

Dinner - 7:30 pm
Beef stew
Bread w/butter
2 bottles of Coors Light

Total Water: 140 oz.

Day 98 - 12/16/07

Lunch - 11:00 am
PB&J sandwich
Skim milk
Quaker Oats choc. chip granola bar (100 cals)
Banana

20 oz. Mtn. Dew (290 cals)

Exercise - 5:00 pm
Interval Running - 30 mins. - 0.5 incline - 2.67 mi.

Dinner - 6:00 pm
Skinless chicken breast (approx. 110 cals)
White rice (160 cals)
Skim milk

Biking - 1.7 mi.

3 pints of PBR

Biking - 1.7 mi

Late Snack - 2:30 am
Turkey sandwich
Skim milk

Total Water: 100 oz.

Took advantage of the somewhat warmer weather, and biked partways to play trivia. I used the light rail train for the rest of the trip there and back.

Day 97- 12/15/07

Lunch - 11:00 am
Turkey sandwich
Skim milk
Quaker Oats choc. chip granola bar (100 cals)
Banana

20 oz. Mtn. Dew (290 cals)

Ran some errands and went out with a friend.

2 pints of Anchor Steam ale.

Dinner - 9:00 pm
Campbell's chicken noodle soup
Turkey sandwich
Skim milk

Total Water: 60 oz.

Day 96 - 12/14/07

Breakfast - 8:30 am
Skim milk
Banana
Quaker Oats choc. chip granola bar (100 cals)
Peanut butter toast

20 oz. Mtn. Dew (290 cals)

Had our dept. holiday party today, so I had a big lunch ealier in the day than I am used to.

Lunch - 12:30 pm
Roast beef
Turkey
Ham
Mashed potatoes
Glass of Coca-Cola

I definitely felt full after that!

Exercise - 6:00 pm
Arc Trainer - 20 mins.
Circuit Training - 60 mins.
Decline Press - 90 lbs. - 12 reps (2), 95 lbs. - 12 reps
V-Bar Pulldown: 120 lbs. - 12 reps (3)
Angled Leg Press: 165 lbs. - 12 reps (3)
Twisting DB Press: 35 lbs. - 12 reps (3)
Recumbent Bike: 2 mins. (3)
Ball Crunches: 35 lbs. - 12 reps (3)
Two-Arm DB Curl: 30 lbs. - 12 reps (3)
DB Kickback: 30 lbs. - 12 reps (3)
BB Calf Raises: 70 lbs. - 12 reps (3)
Standing DB Twists: 70 lbs. - 12 reps (3)
Crossbody Trainer: 2 mins. (3)

Late Snack - 8:00 pm
Ham sandwich
Skim milk

Total Water: 140 oz.

Day 95 - 12/13/07

Breakfast - 8:30 am
Peanut butter toast
Skim milk
Quaker Oats choc. chip granola bar (100 cals)
Banana

20 oz. Mtn. Dew (290 cals)

Lunch - 12:15 pm
Ham sandwich
Skim milk
Banana
Dannon blackberry yogurt (45 cals)

Exercise - 5:00 pm
Interval Running - 0.5 incline - 2.68 mi. - 30 mins.

Dinner - 6:00 pm
Skinless chicken breast (approx. 110 cals)
White rice (160 cals)
Skim milk

1 pint of PBR

Late snack - 11:00 pm
Skim milk
Ham sandwich

Total Water: 100 oz.

Day 94 - 12/12/07

Breakfast - 8:30 am
Peanut butter toast
Skim milk
Quaker Oats choc. chip granola bar (100 cals)

20 oz. Mtn. Dew (290 cals)

Lunch - 1:00 pm
Turkey sandwich
Banana
Quaker Oats choc. chip granola bar (100 cals)
Skim milk

Dinner - 10:00 pm
Campbell's tomato soup w/Ritz crackers
Ham sandwich
Skim milk

Total Water: 110 oz.

Day 93 - 12/11/07

Breakfast - 9:30 am
Peanut butter toast
Skim milk
Quaker Oats choc. chip granola bar (100 cals)
Banana

20 oz. Mtn. Dew (290 cals)

Lunch - 1:00 pm
Tuna-fish sandwich
Banana
Quaker Oats choc. chip granola bar (100 cals)

Dinner - 8:00 pm
2 turkey burgers
Skim milk
Peas

Exercise - 9:45 pm
Treadmill Running - Incline 0-3.0 - 60 min. - 4.56 mi.

I varied the incline slowly up and down during this session.

3 pints of PBR

Late Snack - 2:00 am
Ham sandwich
Skim milk

Total Water: 120 oz.

Day 92 - 12/10/07

Total Weight: 212 1/2 lbs.

Breakfast - 9:30 am
Skim milk
Banana
Peanut butter toast
Quaker Oats choc. chip granola bar (100 cals)

20 oz. Mtn. Dew (290 cals)

Lunch - 2:00 pm
Ham sandwich
Banana
Dannon strawberry yogurt
Skim milk

Dinner - 7:00 pm
Skinless chicken breast (approx. 110 lbs.)
Baked rousset potato
Skim milk

Exercise - 12:00 am
Stairmaster - Level 7/8 - 20 min.
Circuit Training - 65 min.
Decline Press: 90 lbs. - 15 reps (3)
V-Bar Pull-down: 120 lbs. - 12 reps (3)
Angled Leg Press: 165 lbs. - 15 reps (3)
Twisting DB Press: 35 lbs. - 13 reps, 35 lbs. - 15 reps (2)
Crossbody Trainer - 2 min. (3)
Ball Crunches: 35 lbs. - 15 reps (3)
Two-Arm DB Curls*: 25 lbs - 15 reps (3)
DB Kickback: 25 lbs. - 15 reps (3)
BB Calf Raises*: 60 lbs. - 15 reps (3)
Standing BB Twists*: 60 lbs. - 15 reps (3)
Stationary Bike - 2 min. (3)

*on stability discs

Late Snack - 2:00 am
Turkey sandwich
Skim milk

Total Water: 140 oz.

Feeling good going into the second week of December. Mananged to work out almost everyday last week, and am down 1 1/2 lbs.! The resistance bands I ordered arrived the other day, so I can;t wait to try them out on Christmas vacation!

Day 91 - 12/9/07

Lunch - 11:00 am
Ham sandwich
Quaker Oats choc. chip granola bar (100 cals)
Skim milk
Banana

20 oz. Mtn. Dew (290 cals)

Exercise - 1:00 pm
Interval Running - 20 mins.

Went to the University of Denver holiday and had dinner there.

Dinner - 6:30 pm
2 turkey sandwiches
Small enchilada
2 sugar cookies
Bottle of Coors

Went and played trivia after that, and had:

2 pints of PBR

Late Snack - 2:00 am
Ham sandwich
Skim milk

Total Water: 80 oz.

Day 90 - 12/8/07

Lunch - 11:00 am
Ham sandwich
Skim milk
Banana
Quaker Oats choc. chip granola bar (100 cals)

20 oz. Mtn. Dew (290 cals)

Dinner - 6:30 pm
Skinless chicken breast (approx. 110 cals)
White rice (160 cals)
Skim milk

Exercise - 10:30 pm
Stationary Bike - 20 mins.
Circuit Training - 55 mins.
Decline Press: 95 lbs. - 9 reps (2), 100 lbs. - 9 reps
V-Bar Pull-down: 120 lbs. - 9 reps (3)
Leg Press: 160 lbs. - 9 reps (2), 165 lbs. - 9 reps
Twisting DB Press: 35 lbs. - 9 reps (3)
Arc Trainer - 2 ins. (3)
Ball Crunches: 35 lbs. - 9 reps (3)
Two-Arm DB Curl*: 35 lbs. - 9 reps (3)
DB Kickback: 25 lbs. - 9 reps (2), 30 lbs. - 9 reps
BB Calf Raises*: 60 lbs. - 9 reps (3)
Standing BB Twists*: 60 lbs. - 9 reps
Recumbent Bike - 2 mins. (3)

*on stability discs

Late Snack - 1:00 am
PB&J sandwich
Skim milk

Total Water: 100 oz.

Day 89 - 12/7/07

Lunch - 11:30 am
Ham sandwich
Skim milk
Quaker Oats choc. chip granola bar (100 cals)
Banana

20 oz. Mtn. Dew (290 cals)

Dinner - 6:30 pm
Ham sandwich
Skim milk
Banana
Dannon yogurt (45 cals)

Exercise - 12:00 am
Crossbody Trainer - 20 mins.
Circuit Training - 55 mins.
Decline Press: 90 lbs. - 12 reps (3)
V-Bar Pull-down: 120 lbs. - 12 reps (3)
Leg Press: 155 lbs. - 12 reps (3)
Twisting DB Press: 30 lbs. - 12 reps (3)
Recumbent Bike - 2 mins. (3)
Ball Cruches: 30 lbs. - 12 reps (3)
Two-Arm DB Curl*: 25 lbs. - 12 reps (3)
DB Kickback: 25 lbs. - 12 reps (3)
BB Calf Raises*: 50 lbs. - 12 reps (3)
Standing BB Twists*: 60 lbs. - 12 reps (3)
Arc Trainer: 2mins. (3)

*on stability discs

Late Snack - 2:00 am
PB&J sandwich
Skim milk

Total Water: 140 oz.

Day 88 - 12/6/07

Breakfast - 7:30 am
Peanut butter toast
Skim milk
Banana
Quaker Oats choc. chip granola bar (100 cals)

20 oz. Mtn. Dew (290 cals)

Lunch - 12:15 pm
Ham sandwich
Skim milk
Banana

Starting the last couple of weeks, I've been buying ham like I do turkey: I buy a mid-sized extra-lean cut of it, and then slice it up for sandwiches. I used to just but the pre-packaged ones, but think it tastes better and lasts longer doing it this way. Plus, it saves money!

Feeling much better than the last couple of days, my cold is on the downswing.

2 pints of PBR

Dinner - 8:30 pm
Skinless chicken breast (approx. 110 cals)
White rice (160 cals)
Sim milk

Exercise - 11:30 pm
Interval Running - 0.5 incline - 30 mins. - 2.66 mi.

Total Water: 120 oz.

Day 87 - 12/5/07

Breakfast - 9:30 am
Peanut butter toast
Skim milk
Banana
Quaker Oats choc. chip granola bar (100 cals)

20 oz. Mtn. Dew (290 cals)

Lunch - 1:00 pm
Ham sandwich
Skim milk
Banana

Dinner - 8:00 pm
2 turkey burgers
Peas
Skim milk

Exercise - 11:00 pm
Treadmill running/walk - 3.66 mi. - 60 mins.

Started out running at 3.0 incline, and then dropped down to 0 incline at 15 mins. to run faster. At about 21 mins. in, I felt very tired and slowed down the treadmill. I walked for about the next half-hour, gradually increasing the incline. With about 15 mins. to go, I got back up to running at about 4.0 MPH. I think it's this head cold that caused me to putter out.

Late snack - 1:00 am
PB&J sandwich
Skim milk

Total Water: 120 oz.

Day 86 - 12/4/07

Lunch - 11:30 am
Skim milk
Ham Sandwich
Banana
Quaker Oats choc. chip granola bar (100 cals)

20 oz. Mtn. Dew (290 cals)

Early Dinner - 5:30 pm
Ham sandwich
Skim milk
Banana

Dinner - 8:30 pm
Skinless chicken breast (approx. 110 cals)
White Rice (160 cals)
Apple Juice

Went to see Shonen Knife at the Gothic Theatre and Had:

3 pints of Miller Lite

Late Snack - 2:00 am
Ham sandwich
Skim milk

Been fighting a head cold for the last two days, so feeling worn out. Will run tomorrow.

Total Water: 140 oz.

Day 85 - 12/3/07

Total Weight: 214 lbs.

Breakfast - 8:30 am
Peanut butter toast
Skim milk
Quaker Oats choc. chip granola bar (100 cals)
Banana

20 oz. Mtn Dew (290 cals)

Lunch - 1:00 pm
Ham sandwich
Skim milk
Banana
Dannon strawberry yogurt (40 cals)

Dannon vanilla yogurt (45 cals)

Dinner - 6:30 pm
Skinless chicken breast (approx. 110 cals)
Baked rousset potato
Skim milk

Exercise - 12:00 am
Stairmaster - 20 mins. - Level 8

Circuit Training - 75 mins.
Decline Press: 85 lbs. - 15 reps (3)
V-Bar Pull-down: 120 lbs. - 15 reps (3)
Leg Press: 150 lbs. - 15 reps (3)
Twisting DB Press: 30 lbs. - 13 reps, 30 lbs. - 14 reps, 30 lbs. - 13 reps
Stationary Bike: 2 mins.
Ball Crunches: 30 lbs. - 15 reps (3)
Two-Arm DB Curls: 25 lbs. - 15 reps (3)
DB Kickback: 25 lbs. - 15 reps (3)
BB Calf Raises*: 50 lbs. - 15 reps (3)
Seated BB Twists: 70 lbs. - 15 reps (3)
Arc Trainer: 2 mins.

*on stability discs

Late Snack - 2:00 am
Skim milk
PB&J sandwich

Total Water: 140 oz.

Day 84 - 12/2/07

Lunch - 11:00 am
Ham sandwich
Banana
Quaker Oats choc. chip granola bar (100 cals)
Skim milk

20 oz. Mtn. Dew (290 cals)

Exercise - 5:45 pm
Interval Running - 30 mins. - 2.79 mi.
Recovery speed was 4.0 MPH, fast speed was 5.5-6.5

Dinner - 6:45 pm
Campbell's chicken noodle soup
Ham sandwich
Skim milk

Went to play trivia and had:

3 pints of PBR

Late snack - 2:00 am
Ham sandwich
Skim milk

Total Water: 160 oz.

Day 83 - 12/1/07

Lunch - 11:00 am
Ham sandwich
Banana
Quaker Oats choc. chip granola bar (100 cals)
Skim milk

20 oz. Mtn. Dew (290 cals)

Exercise - 5:30 pm
Interval Running - 30 mins. - 2.81 mi.
Recovery speed was 4.0 MPH, fast speed was 5.5-6.5

Dinner - 6:30 pm
Had my monthly Chinese craving, so I stopped by my favorite Chinese restaraunt near the gym.

4 golden fried shrimp
Steamed white rice
6 crab cheese wontons
Tea
Glass of Pepsi

Went to see a friend's band later on that night, and had:

3 pints of PBR

Late Snack - 1:00 am
2 crab cheese wontons

Total Water: 100 oz.

Day 82 - 11/30/07

Breakfast - 8:30 am
Peanut butter toast
Banana
Skim milk
Quaker Oats choc. chip granola bar (100 cals)

20 oz. Mtn. Dew (290 cals)

Lunch - 1:00 pm
Tuna fish sandwich
Banana
Dannon yogurt (45 cals)

Dinner - 7:00 pm
Skinless chicken breast (approx. 110 cals)
White rice (160 cals)
Skim milk

Exercise - 11:00 pm
Crossbody Trainer - 20 mins. - Level 7

Circuit Training - 65 mins.
Decline Press: 65 lbs. - 15 reps, 70 lbs. - 15 reps, 80 lbs. - 15 reps
V-Bar Pulldown: 100 lbs. - 15 reps, 110 lbs. - 15 reps, 120 lbs. - 15 reps
Leg Press: 125 lbs. - 15 reps, 125 lbs. - 15 reps, 145 lbs. - 15 reps
Twisting DB Press: 30 lbs. - 15 reps (2), 30 lbs. - 13 reps
Recumbent Bike: 2 mins. (3)
Ball Crunch: 25 lbs. - 15 reps (3)
Two-Arm DB Curls*: 20 lbs. - 15 reps (2), 25 lbs. - 15 reps
DB Kickback: 20 lbs. - 15 reps (2), 25 lbs. - 15 reps
BB Calf Raises*: 50 lbs. - 15 reps (3)
Seated BB Twist: 70 lbs. - 15 reps (3)
Arc Trainer: 2 mins. (3)

*on stability discs

I really like the way this circuit is broken up into two different sets of resistance exercise with cardio. It really made the time go by faster, and doesn't seem endless like the supersets were.

Total Water: over 180 oz.

Day 81 - 11/29/07

Breakfast - 8:30 am
Peanut butter toast
Quaker Oats choc. chip granola bar (100 cals)
Banana
Skim milk

20 oz. Mtn. Dew (290 cals)

Lunch - 1:00 pm
Tuna-fish sandwich
Banana
Dannon yogurt (45 cals)

Dinner - 7:00 pm
Skinless chicken breast (approx. 110 cals)
White rice (160 cals)

Total Water: 140 cals

Day 80 - 11/28/07

Breakfast - 10:30 am
Tuna fish sandwich
Quaker Oats choc. chip granola bar (100 cals)
Banana
Skim milk

20 oz. Mtn. Dew (290 cals)

Lunch - 1:00 pm
2 slices of pepperoni pizza

Dinner - 7:00 pm
Campbell's tomato soup w/Ritz crackers
Ham sandwich
Skim milk

Was all set to start my new circuit, and then ended up falling asleep! My schedule had been changed around the last couple of days, so I had lost some sleep and was tired. I made up for it on Friday, though!

Total Water: 120 oz.

Day 79 - 11/27/07

Breakfast - 10:30 am
PB & J sandwich
Quaker Oats choc. chip granola bar (100 cals)
Banana
Skim milk

20 oz. Mtn. Dew (290 cals)

Lunch - 1:00 pm
Ham sandwich
Banana
Skim milk

Dannon vanilla yogurt (45 cals)

Dinner - 7:00 pm
Skinless chicken breast on romaine lettuce w/ranch dressing
White rice (160 cals)

Exercise - 10:30 pm
Treadmill running - 60 mins. - 4.1 mi.

I upped the incline to 3.0 on Lance's recommendation.

2 pints of 90 Shilling Ale

Late snack - 2:30 am
Skim milk
Ham sandwich

Total Water: over 180 oz.

Day 78 - 11/26/07

Total Weight: 215 lbs.

I at least dropped 1/4 pound, even though the holiday sort of interfered a little bit with my eating and workouts.

Breakfast - 9:30 am
Peanut butter toast
Quaker Oats choc. chip granola bar (100 cals)
Banana
Skim milk

20 oz. Mtn. Dew (290 cals)

Lunch - 1:00 pm
PB & J sandwich
Banana
Skim milk
Dannon strawberry yogurt (40 cals)

Dinner - 7:00 pm
2 turkey burgers
Peas
Skim milk
1 cheescake cupcake

Exercise - 11:30 pm
Arc Trainer - 20 mins.

Superset - 75 mins.
Bench Press: 105 lbs. - 12 reps, 105 lbs. - 9 reps
DB Flyes: 40 lbs. - 12 reps, 40 lbs. - 8 reps
Ball Crunch: 20 lbs. - 12 reps (2)
Decline Crunch: 20 lbs. - 12 reps (2)
Alt. DB Lunge: 40 lbs. - 12 reps (2)
Smith Squat: 100 lbs. - 12 reps (2)
Rev. Wide-grip Pull-down: 150 lbs. - 12 reps, 150 lbs. - 9 reps
Asst. Pull-up: 125 lbs. - 12 reps, 125 lbs. - 9 reps
Upright Row: 70 lbs. - 12 reps, 70 lbs. - 8 reps*
Rev. Incline DB Flyes: 30 lbs. - 12 reps, 30 lbs. - 9 reps
DB Calf Raises: 70 lbs. 12 reps (2)
Seated Calf Raises: 95 lbs. - 12 reps, 95 lbs. - 9 reps
Alt. Incline DB Curls: 30 lbs. - 8 reps (2)
Wide-grip BB Curl: 70 lbs. - 12 reps, 70 lbs. - 10 reps*
Asst. Dips: 95 lbs. - 12 reps (2)
Overhead BB Extension: 70 lbs. - 12 reps, 70 lbs. - 8 reps
Side Crunch: 45 lbs. - 12 reps (2)
Seated BB Twist: 70 lbs. - 12 reps (2)

Felt good to get back into weight training, definitely felt weak on some of the exercises, and I think I am plateauing on some of the BB ones. Time to change it up!

Total Water: 180 oz.

Day 77 - 11/25/07

Lunch - 11:00 am
Ham sandwich (190 cals)
Banana
Quaker Oats choc. chip granola bar (100 cals)
Skim milk

20 oz. Mtn. Dew (290 cals)

Dinner - 5:30 pm
Skinless chicken breast (approx. 110 cals)
White rice (160 cals)
Skim milk
2 pieces of pumpkin pie (482 cals)

Finished off most of the leftovers!

Exercise - 7:00 pm
Biking - 60 mins. - 8 mi.

3 pints of 90 Shilling Ale

Total water: 80 oz.

Day 76 - 11/24/07

Breakfast - 8:30 am
2 scrambled eggs
2 slices of turkey bacon
Skim milk

Had to run back down to Colorado Springs to shoot a football game, and soon learned that I should have eaten more for breakfast or packed a lunch, because at about half-time, I felt like I was going to pass out due to the cold and that I had an empty stomach! I wanted to get something from the concession stand, but it was so packed, that there was no way I would gotten something and gotten back to my camera in time.

After the game, because I was really hungry, I stopped at McDonald's.

Snack - 5:00 pm
2 hamburgers (500 cals)
1 Large fry (570 cals)

For the first time I looked at the calories for these, and was shocked to see that it was so high! A large dinner that I cook at home is most likely less than just those 3 items together. Yikes!

Exercise - 7:30 pm
Treadmill running - 60 mins. - 4.23 mi.

Dinner - 9:00 pm
Turkey sandwich
2 pieces of pumpkin pie (appox. 482 cals)

Dipped into the leftovers from Thursday!

Total water: 120 oz.

Day 75 - 11/23/07

Lunch - 11:00 am
Banana
Ham sandwich
Quaker Oats choc. chip granola bar (100 cals)
Skim milk

20 oz. Mtn. Dew (290 cals)

Used my day off to run errands around town.

2 pints of PBR

Dinner - 6:30 pm
Skinless chicken breast (approx. 110 cals)
White rice (160 cals)
Skim milk

Total Water: 80 oz.

Day 74 - 11/22/07

Thanksgiving!

Breakfast - 9:00 am
2 scambled eggs
2 pieces of turkey bacon
Skim milk

20 oz. Mtn. Dew (290 cals)

Drove down to Colorado Srpings to have dinner with a friend's family and had a great meal! I ate more than usual, but I do not think that I overdid it too much.

Dinner - 2:00 pm
Turkey
Ham
Stuffing
2 dinner rolls
1 slice of pumpkin pie
1 brownie

2 bottles of Fat Tire

After driving back up to Denver, laden with left-overs, I got a bit hungry later on and had a snack:

Snack - 9:30 pm
Ham sandwich
Dinner roll

Total water: 60 oz.

Day 73 - 11/21/07

Lunch - 12:00 pm
Ham sandwich (190 cals)
Banana
Quaker Oats choc. chip granola bar (100 cals)
20 oz. Mtn. Dew (290 cals)

Dannon blueberry yogurt (45 cals)

Dinner - 8:30 pm
2 turkey burgers
Peas
Skim milk

Total Water: 120 oz.

Day 72 - 11/20/07

Lunch - 11:00 am
Ham sandwich (190 cals)
Banana
Skim milk
Quaker Oats choc. chip granola bar (100 cals)

20 oz. Mtn. Dew (290 cals)

Dinner - 6:30 pm
Campbell's chicken noodle soup
Tuna-fish sandwich
Banana

Exercise - 10:30 pm
Interval Running - 2.5 mi. - 30 mins.

3 pints of PBR

Late Snack - 2:30 am
Ham sandwich (190 cals)
Skim milk
Quaker Oats choc. chip granola bar (100 cals)

Total Water: 80 oz.

Day 71 - 11/19/07

Total Weight - 215 1/4 lbs.

Breakfast - 9:30 am
Peanut butter toast
Banana
Quaker Oats choc. chip granola bar (100 cals)
Skim milk

20 oz. Mtn. Dew (290 cals)

Lunch - 1:30 pm
Turkey and cheese sandwich
Lay's baked potato chips

Exercise - 7:30 pm
Treadmill running - 60 mins. - 4.35 miles

Had to make up for last Thursday, so I went to the gym and ran, then came home for dinner.

Dinner - 9:00 pm
2 turkey burgers
Peas
Skim milk

Exercise - 11:30 pm
Stairmaster - 20 mins.
Superset - 85 mins.
Bench Press: 105 lbs. - 12 reps, 105 lbs. - 10 reps
DB Flyes: 40 lbs. - 12 reps, 40 lbs. - 10 reps
Ball Crunches: 20 lbs. - 12 reps (2)
Decline Crunches: 20 lbs. - 12 reps (2)
Alt. DB Lunge: 40 lbs. - 12 reps, 40 lbs. - 9 reps
Smith Squats: 100 lbs. - 12 reps (2)
Rev. Wide-grip Pull-down: 150 lbs. - 12 reps, 150 lbs. - 9 reps
Asst. Pull-up: 125 lbs. - 12 reps (2)
Upright BB Row: 70 lbs. - 12 reps, 70 lbs. - 9 reps*
Rev. Incline DB Flyes: 30 lbs. - 12 reps (2)
DB Calf Raises: 65 lbs. - 12 reps (2)
Seated Calf Raises: 95 lbs. - 12 reps, 95 lbs. - 10 reps
Alt. Incline DB Curls: 30 lbs. - 8 reps (2)
Wide-grip BB Curl: 70 lbs. - 12 reps (2)*
Asst. Dips: 95 lbs. - 12 reps (2)
Overhead BB Extension: 70 lbs. - 12 reps (2)
Side Crunch: 45 lbs. - 12 reps (2)
Seated BB Twist: 70 lbs. - 12 reps (2)

*on stability discs

Total Water: over 180 oz.

Day 70 - 11/18/07

Lunch - 11:00 am
Ham sandwich (190 cals)
Skim milk
Banana
Quaker Oats choc. chip granola bar (100 cals)

20 oz. Mtn. Dew (290 cals)

Had an early dinner because I was going to the movies and then to play trivia with some friends, and didn't want to end up being hungry later and eat bar food.

Dinner - 4:00 pm
Skinless chicken breast (approx. 110 cals)
Skim milk
White rice (160 cals)

2 pints of PBR, 1 pint 90 Shilling Ale

Late snack - 2:00 am
PB&J sandwich
Skim milk

Total water: 80 oz.

Day 69 - 11/17/07

Breakfast - 10:00 am
Peanut butter toast
Skim milk
Quaker Oats choc. chip granola bar (100 cals)

Had to shoot a football game today, so had a snack at halftime to keep the metabolism going:

Lunch - 2:30 pm
Hot dog

20 oz. Mtn. Dew (290 cals)

Had tix to see the DU hockey team, which came with a free buffet:

Dinner 7:00 pm
2 BBQ chicken wings
2 Small roast beef sandwiches
2 helpings of baked red potatoes

It was so good, I had to go through twice!

1 cup of Molson Canadian

Exercise - 12:30 am
Arc Trainer - 20 minutes
Superset - 80 minutes
Bench Press: 105 lbs. - 12 reps, 105 lbs. - 9 reps
DB Flyes: 40 lbs. - 12 reps (2)
Ball Crunch: 15 lbs. - 12 reps (2)
Decline Crunches: 12 lbs. - 12 reps (2)
Alt. DB Lunge: 35 lbs. - 12 reps (2)
Smith Squats: 100 lbs. - 12 reps (2)
Rev. Wide-grip pull-down: 135 lbs. - 12 reps (2)
Asst. Pull-up: 125 lbs. - 12 reps (2)
Upright BB Row: 70 lbs. - 12 reps, 70 lbs. - 9 reps*
Rev. Incline DB Flyes: 30 lbs. - 12 reps (2)
DB Calf Raises: 65 lbs. - 12 reps (2)
Seated Calf Raises: 95 lbs. - 12 reps (2)
Alt. Incline DB Curls: 25 lbs. - 12 reps (2)
Wide-grip BB Curl: 70 lbs. - 12 reps, 70 lbs. - 8 reps*
Asst. Dip: 95 lbs. - 12 reps (2)
Overhead BB Extension: 70 lbs. - 12 reps, 70 lbs. - 10 reps
Side Crunch: 40 lbs. - 12 reps (2)
Seated BB Twists: 60 lbs. - 12 reps (2)

*on stability discs

Total Water: over 180 oz.

Day 68 - 11/16/07

Lunch - 11:30 am
Ham sandwich (190 cals)
Skim milk
Banana
Quaker Oats choc. chip granola bar (100 cals)

20 oz. Mtn. Dew (290 cals)

Lunch 2 - 1:30 pm
Cup of Pepsi
3 slices of Pizza

We had a going away party for one of my coworkers, so pizza turned out to be most of my food for the day!

Dinner - 6:00 pm
2 slices of Pizza

After work, went out to celebrate the birth of my niece, who arrived at about 2:30 Central time today!

2 pints of PBR

After:
PB&J sandwich
Skim milk

Total water: 100 oz.

Day 67 - 11/15/07

Breakfast - 9:30 am
Peanut butter toast
Quaker Oats choc. chip granola bar (100 cals)
Banana
Skim milk

20 oz. Mtn. Dew (290

Lunch - 1:00 pm
Ham sandwich (190 cals)
Skim milk
Banana
Dannon vanilla yogurt (45 cals)

Dannon raspberry yogurt (45 cals)

Snack - 6:15 pm
Ham sandwich (190 cals)
Skim milk

Felt hungry after I got home from work, but didn't have time to fix a proper meal before dashing off to guitar class.

1 pint Flying Dog Wheat

Dinner - 9:00 pm
Skinless chicken breast (approx. 110 cals)
White rice (160 cals)
Apple juice

Exercise - 1:30 am
Stationary Bike - Level 7/8 - 20 mins.

Superset - 85 mins.
Bench Press: 105 lbs. - 12 reps, 105 lbs. - 9 reps
DB Flyes: 40 lbs. - 12 reps (2)
Ball Crunch: 15 lbs. - 12 reps (2)
Decline Crunch: 15 lbs. - 12 reps (2)
Alt. DB Lunge: 35 lbs. - 12 reps (2)
Smith Squat: 100 lbs. - 12 reps (2)
Rev. Wide-grip Pulldown: 135 lbs. - 12 reps (2)
Asst. Pull-up: 125 lbs. - 12 reps, 125 lbs. - 9 reps
Upright BB Row: 70 lbs. - 12 reps, 70 lbs. - 8 reps

I attempted the BB Row while standing on unstable discs. I want to try to incorporate more instability into my routine.

Rev. Incline DB Flyes: 30 lbs. - 12 reps, 30 lbs. - 10 reps
DB Calf Raises: 65 lbs. - 12 reps, 65 lbs. - 8 reps
Seated Calf Raises: 95 lbs. - 12 reps, 95 lbs. - 11 reps
Alt. Incline DB Curl: 25 lbs. - 12 reps (2)
Wide-grip BB Curl: 70 lbs. - 12 reps (2)
Asst. Dip: 110 lbs. - 12 reps (2)
Overhead BB Extension: 70 lbs. - 12 reps, 70 lbs. - 10 reps
Side Crunch: 40 lbs. - 12 reps (2)
Seated BB Twist: 60 lbs. - 12 reps (2)

Moving kind of slow tonight, probably both because of the lateness of the day, and the fact that I wasn't feeling too well. I think the prime rib I had the day before may not have been thoroughly cooked. But I've been improving in my weights and reps!

Real late snack - 3:15 am
Quaker Oats choc. chip granola bar (100 cals)
Skim milk

Total water: 180 oz.

Day 66 - 11/14/07

Breakfast - 9:30 am
Peanut butter toast
Banana
Quaker Oats choc. chip granola bar (100 cals)
Skim milk

20 oz. Mtn. Dew (290 cals)

Lunch - 1:15 pm
Ham sandwich (190 cals)
Dannon raspberry yogurt (45 cals)
Banana

Dannon yogurt (45 cals)

Dinner - 7:45 pm
Went out to eat with a friend and had:

Prime rib
Baked potato
Green beans
Small salad
2 Flying Dog Pale Ales

That definitely filled me up for the rest of the night! It's feels strange after eating small meals most of the time, to have a big one like this one was.

Total Water: 160 oz.

Green beans

Day 65 - 11/13/07

Lunch - 11:00 am
Turkey sandwich
Skim milk
Quaker Oats choc. chip granola bar (100 cals)
Dannon strawberry yogurt (40 cals)

20 oz. Mtn. Dew (290 cals)

Dinner - 6:30 pm
Ham sandwich (190 cals)
Dannon strawberry yogurt (40 cals)
Banana

Exercise - 11:25 pm
Interval Running - 2.51 mi. - 30 mins.

2 pints of PBR

Late Dinner - 2:00 am
Turkey sandwich
Banana
Skim milk

Total Water: over 180 oz.

Day 64 - 11/12/07

Total Weight: 216 3/4 lbs.
At least I'm going down!

Breakfast - 9:30 am
Peanut butter toast
Quaker Oats choc. chip granola bar
Banana
Skim milk

20 oz. Mtn. Dew (290 cals)

Lunch 12:15 pm
PB & J sandwich
Banana
Dannon blueberry yogurt (45 cals)

Dinner - 7:30 pm
Skinless chicken breast (approx. 110 cals)
White rice (160 cals)
Skim milk

Exercise - 11:30 pm

Recumbent bike - Level 7 - 20 mins.

Superset - 75 mins.
Bench Press: 100 lbs. - 12 reps, 100 lbs. - 11 reps
DB Flyes: 35 lbs. - 12 reps (2)
Ball Crunch: 15 lbs. - 12 reps (2)
Decline Crunch: 15 lbs. - 12 reps (2)
Alt. DB Lunge: 35 lbs. - 12 reps (2)
Smith Squat: 95 lbs. - 12 reps (2)
Rev. Wide-grip Pull-down: 135 lbs. - 12 reps (2)
Asst. Pull-up: 125 lbs. - 12 reps, 125 lbs. - 8 reps
Upright BB Row: 70 lbs. - 12 reps, 70 lbs. - 9 reps
Rev. Incline DB Flyes: 30 lbs. - 12 reps, 30 lbs. - 10 reps
DB Calf Raises: 60 lbs. - 12 reps (2)
Seated Calf Raises: 95 lbs. - 12 reps, 95 lbs. - 10 reps
Alt. Incline DB Curls: 25 lbs. - 12 reps (2)
Wide-grip BB Curl: 70 lbs. - 12 reps (2)
Asst. Dips: 110 lbs. - 12 reps (2)
Overhead BB Extension: 70 lbs. - 12 reps, 70 lbs. - 8 reps
Side Crunch: 40 lbs. - 12 reps (2)
Seated BB Twists: 60 lbs. - 12 reps (2)

Felt really good after this workout, getting back into the swing of things. I really pushed hard on a couple of exercises, and I feel I can increase some weights next session.

Total Water: over 180 oz.

Day 63 - 11/11/07

Lunch - 11:00 am
PB & J sandwich
Banana
Quaker Oats choc. chip granola bar (100 cals)
Skim milk

20 oz. Pepsi

Exercise - 5:45 pm
Treadmill running - 4.48 miles - 60 mins.

Dinner - 7:00 pm
Campbell's tomato soup w/Ritz crackers
Turkey sandwich

3 90 Shilling Ales

Total water: 140 oz.

Managed to get partially back up to speed this week, more so on the cardio than weight training. But I will hit that heavy this week. Definitely feeling better than the last couple of weeks though!

Day 62 - 11/10/07

Lunch - 11:00 am
PB & J sandwich
Quaker Oats granola bar (100 cals)
Skim milk
Banana

20 oz. Mtn. Dew (290 cals)

Early Dinner - 3:30 pm
Skinless chicken breast (approx. 110 cals)
White rice (160 cals)
Apple juice

Late Dinner - 6:15 pm
Small pizza

I had to work a freelance job Sat. evening, and although I had eaten a big meal earlier, I felt that I should eat again to keep my metabolism going since I was not going to be done until 9:30ish. Unfortunately, the Denver Coliseum fare isn't that great, and pizza seemed to be the least unhealthy.

Went to the Thermals show and had:

2 Miller Lites

Total Water: 120 oz.

Day 61 - 11/9/07

Breakfast - 9:30 am
Peanut butter toast
Skim milk
Quaker Oats choc. chip granola bar (100 cals)
Banana

Lunch - 11:30 am
Turkey sandwich
Banana
Dannon yogurt (45 cals)

2 20 oz. Mtn. Dew (580 cals)

Dinner - 6:30 pm
Tunafish sandwich
Banana
Dannon yogurt (40 cals)

Exercise - 11:00 pm
Interval running - 30 mins. - 2.48 miles

2 pints of PBR

Total water: 120 oz.

Day 60 - 11/8/07

Breakfast - 9:30 am
Peanut butter toast
Quaker Oats choc. chip granola bar (100 cals)
Banana
Skim milk

20 oz. Mtn. Dew (290 cals)

Lunch - 1:30 pm
Ham sandwich (190 cals)
Banana
Skim milk
Dannon yogurt (40 cals)

Dinner - 6:30 pm
Ham sandwich (190 cals)
Campbell's chicken noodle soup
Skim milk

2 pints of PBR

Exercise - 12:20 am
Treadmill Running - 4.2 miles - 60 mins.

Total Water: over 180 oz.

Day 59 - 11/7/07

Breakfast - 9:30 am
Peanut butter toast
Quaker Oats granola bar (100 cals)
Banana
Skim milk

20 oz. Mtn. Dew (290 cals)

Lunch - 1:30 pm
Ham sandwich (190 cals)
Skim milk
Banana
Dannon yogurt (40 cals)

Dannon yogurt (45 cals)

Dinner - 8:30 pm
Skinless chicken breast (approx. 110 cals)
Baked rousset potato
Corn
Skim milk

Total Water: 120 oz.

Day 58 - 11/6/07

Total Weight: 217 lbs.

Breakfast - 8:00 am
Peanut Butter toast
Skim milk
Banana

20 oz. Mtn. Dew (290 cals)

Lunch - 1:15 pm
Skim milk
Ham sandwich (190 cals)
Banana
Dannon yogurt (40 cals)

Dannon yogurt (40 cals)

Dinner - 7:30pm
2 turkey burgers
Peas
Skim milk

Exercise - 10:00 pm
Stairmaster - Level 7 - 20 mins.

Superset - 75 mins.
Bench Press: 100 lbs. - 12 reps, 100 lbs. - 10 reps
DB Flyes: 35 lbs. - 12 reps, 35 lbs. - 9 reps
Ball Crunches: 12 lbs. - 12 reps (2)
Decline Crunches: 12 lbs. - 12 reps (2)
Alt. DB Lunge: 35 lbs. - 12 reps (2)
Smith Squats: 95 lbs. - 12 reps, 95 lbs. - 10 reps
Rev. Wide-grip Pulldown: 135 lbs. - 9 reps, 135 lbs. - 10 reps
Asst. Pull-up: 125 lbs. - 12 reps, 125 lbs. - 8 reps
Upright BB Row: 70 lbs. - 12 reps, 70 lbs. - 8 reps
Rev. Incline DB Flyes: 30 lbs. - 12 reps, 30 lbs. - 8 reps
DB Calf Raises: 60 lbs. - 12 reps (2)
Seated Calf Raises: 90 lbs. - 12 reps (2)
Alt. Incline DB Curls: 25 lbs. - 10 reps (2)
Wide-grip BB Curls: 70 lbs. - 12 reps, 70 lbs. - 10 reps
Asst. Dips: 110 lbs. - 12 reps (2)
Overhead BB Extensions: 70 lbs. - 10 reps, 70 lbs. - 8 reps
Side Crunch: 40 lbs. - 12 reps (2)
Seated BB Twists: 50 lbs. - 12 reps

Finally got back on the program. Definitely didn't feel as strong as I should have due to the week and a half layoff, and the numbers show it. But I'm feeling good, and have lost one pound.

Total Water: 180 oz.

Day 57 - 11/5/07

Breakfast - 9:30 am
Peanut butter toast
Skim milk
Banana

20 oz. Mtn. Dew (290 cals)

Lunch - 1:30 pm
Ham sandwich (190 cals)
Skim milk
Banana
Dannon yogurt (45 cals)

Dannon yogurt (45 cals)

Dinner - 6:30 pm
Skinless chicken breast (110 cals)
White rice (160 cals)
Skim milk

Went to see the Pipettes at the Walnut Room and had:

2 pints of Fat Tire

Total Water: 140 oz.

All right, thankfully this was the last night I had stuff and time constraints getting in the way of working out. Tomorrow I am back on the horse!

Day 56 - 11/4/07

Breakfast - 10:00 am
2 scrambled eggs
3 slices of turkey bacon
Skim milk

20 oz. Pepsi

Got to stay home for once on a Sunday afternoon, and watched with glee as my Detroit Lions kicked the stuffing out of the Denver Broncos!

Lunch - 1:00 pm
Ham sandwich (190 cals)
Banana
Quaker Oats choc. chip granola bar (100 cals)
Skim milk

Dinner - 6:30 pm
Campbell's chicken noodle soup
Turkey sandwich
Skim milk

Went out and played trivia with some friends, and we won!

3 Flying Dog Pale Ales

Late Dinner - 12:00 am
Chocolate milk
Shrimp basket
French fries

Total Water: 120 oz.

Went out afterwards to eat with my friends. Feeling annoyed and awful that I haven't worked out yet.

Day 55 - 11/3/07

Breakfast - 10:00 am
2 scrambled eggs
2 slices of turkey bacon
Skim milk

20 oz. Mtn. Dew (290 cals)

Dinner - 6:00 pm
Skinless chicken breast (110 cals)
White rice (160 cals)
Skim milk

Went to see my friend's band play:

2 Flying Dog Pale Ales

Total Water: 40 oz.

Day 54 - 11/2/07

Breakfast - 6:30 am
Peanut butter toast
Quaker Oats choc. chip granola bar
Banana
Skim milk

Lunch - 12:30 pm
Ham sandwich (190 cals)
Dannon yogurt (40 cals)
Banana
20 oz. Mtn. Dew (290 cals)

Dinner - 6:00 pm
Turkey sandwich
Skim milk
Banana
Dannon yogurt (45 cals)

2 Flying Dog Pale Ales

I am feeling awful right now, because I haven't been able to work out the last few days due to schedule changes and computer problems that I've been running around at night trying to fix. But it is all taken care of now, and I am going to be putting in some long hours in the gym tomorrow and Sunday to make up for it.

Day 53 - 11/1/07

Breakfast - 8:00 am
Peanut butter toast
Quaker Oats choc. chip granola bar (100 cals)
Banana
Skim milk

20 oz. Mtn. Dew (290 cals)

Lunch - 12:00 pm
Tuna fish sandwich
Banana
Dannon yogurt (40 cals)

Dinner - 8:00 pm
Skinless chicken breast (approx. 110 cals)
White rice (160 cals)
Peas
Skim milk

Total Water: over 180 oz.

Day 52 - 10/31/07

Breakfast - 9:30 am
Peanut butter toast
Quaker Oats choc. chip granola bar (100 cals)
Skim milk

20 oz. Mtn. Dew (290 cals)

Lunch - 1:00 pm
Ham sandwich (190 cals)
Banana
Skim milk
Dannon yogurt (45 cals)

Went out while running errands to use a gift certificate for a Halloween pub meal:

Dinner - 8:00 pm
Corndog
French fries
2 Flying Dog Pale Ales

Total Water: 100 oz.

Day 51 - 10/30/07

Lunch - 11:00 am
Ham sandwich (190 cals)
Skim milk
Dannon yogurt (45 cals)

20 oz. Mtn. Dew (290 cals)

Dinner - 6:00 pm
Turkey sandwich
Dannon yogurt (45 cals)
Skim milk

Late Dinner - 10:30 pm
Ham sandwich (190 cals)
Skim milk

2 PBR's

Total water: 140 oz.

Day 50 - 10/29/07

Total Weight: 218 1/4

Breakfast - 9:30 am
Peanut butter toast
Skim milk
Quaker Oats choc. chip granola bar (100 cals)

20 oz. Mtn. Dew

Dannon vanilla yogurt (45 cals)

Dinner - 7:00 pm
Skinless chicken breast (approx. 110 cals)
Baked rousset potato
Skim milk

Exercise - 10:00 pm
Arc Trainer - Level 7 - 20 mins
Superset - 75 mins
Bench Press: 100 lbs. - 12 reps, 100 lbs. - 10 reps
DB Flyes: 35 lbs. - 12 reps (2)
Ball Crunches: 12 lbs. - 12 reps (2)
Decline Crunches: 12 lbs. - 12 reps (2)
Alt. DB Lunge: 30 lbs.- 12 reps (2)
Smith Squats: 95 lbs. - 12 reps (2)
Rev. Wide-grip Pull-down: 135 lbs. - 12 reps, 135 lbs. - 10 reps
Asst. Pull-up: 125 lbs. - 12 reps, 125 lbs. - 9 reps
Upright BB Row: 70 lbs. - 12 reps, 70 lbs. - 9 reps
Rev. Incline DB Flyes: 30 lbs. - 12 reps, 30 lbs. - 10 reps
DB Calf Raises: 60 lbs. - 12 reps (2)
Seated Calf Raises: 90 lbs. - 12 reps (2)
Alt. Incline DB Curls: 25 lbs. - 12 reps, 25 lbs. - 10 reps
Wide-grip BB Curl: 70 lbs. - 12 reps, 70 lbs. - 8 reps
Asst. Dips: 125 lbs. - 12 reps, 110 lbs. - 12 reps
Overhead BB Extension: 60 lbs. - 12 reps, 70 lbs. - 9 reps
Side Crunch: 40 lbs. - 12 reps (2)
Seated BB Twists: 50 lbs. - 12 reps (2)

Late Snack - 12:30am
Ham sandwich (190 cals)
Skim milk

Total water: 140 oz.

I will fill the rest of this out tomorrow...

Day 49 - 10/28/07

Well this turned out to be an unhealthy day. I took advantage of the beautiful weather to go sightseeing in SE Colorado, so I ended eating fast food, and then after going to a show at night, my friend and I had some greasy spoon food.

Breakfast - 6:30 am
2 scrambled eggs
2 slices of turkey bacon
Skim millk

2 Mtn. Dews (580 cals)

Late Lunch - 5:30 pm
McDonald's 10 piece Chicken McNugget
French Fries
Coca-cola

2 Miller Genuine Drafts

Late Dinner - 11:30 pm
Grilled chicken breast sandwich
French fries
Chocolate milk

Total Water: 120 oz.

Day 48 - 10/27/07

Breakfast - 10:00 am
2 scrambled eggs
3 slices of turkey bacon
Skim milk

20 oz. Mtn. Dew (290 cals)

2 Budwiesers

Dinner - 8:00 pm
2 turkey burgers
Corn
Skim milk

Total Water: 60 oz.

Day 47 - 10/26/07

Lunch - 11:00 am
Ham sandwich (190 cals)
Banana
Skim milk
Quaker Oats choc. chip granola bar (100 cals)

20 oz. Mtn Dew (290 cals)

Dinner - 7:00 pm
Tuna-fish sandwich
Dannon blackberry yogurt (45 cals)
Skim milk

Exercise - 10:00 pm
Running - 4.38 miles - 20 mins.

Total Water: 120 oz.

Day 46 - 10/25/07

Lunch - 11:00 am
Turkey sandwich
Skim milk
Banana
Quaker Oats choc. chip granola bar (100 cals)

20 oz. Mtn. Dew (290 cals)

Dannon vanilla yogurt (45 cals)

Early Dinner - 5:15 pm
2 small ham and cheese sandwiches
Potato chips
Banana
Dannon yogurt (45 cals)

I was working a video conference for most of the evening, so I had brought a few snack items and ate what they had there. After getting home, I still wasn't full enough, so I fixed a small hot meal.

Late Dinner - 10:00 pm
Skinless chicken breast (110 cals)
1/2 cup of white rice (160 cals)
Skim milk

Exercise - 12:00 am
Stairmaster - Level 7 - 20 mins.
Superset - 72 mins.
Bench Press: 100 lbs. - 12 reps, 100 lbs. - 10 reps
DB Flyes: 35 lbs. - 12 reps (2)
Ball Crunch: 12 lbs. - 12 reps (2)
Decline Crunch: 12 lbs. - 12 reps (2)
Alt. DB Lunge: 30 lbs. - 12 reps (2)
Smith Squat: 95 lbs. -12 reps (2)
Rev. Wide-grip Pull-down: 120 lbs. - 12 reps (2)
Asst. Pull-up: 125 lbs. - 12 reps, 125 lbs. - 8 reps
Upright BB Row: 70 lbs. - 10 reps, 70 lbs. - 8 reps
Rev. Incline DB Flyes: 30 lbs. - 12 reps, 30 lbs. - 10 reps
DB Calf Raises: 60 lbs. - 12 reps, 60 lbs. - 8 reps
Seated Calf Raises: 90 lbs. - 12 reps (2)
Alt. Incline DB Curls: 25 lbs. - 12 reps, 25 lbs. - 9 reps
Wide-grip BB Curl: 70 lbs. - 12 reps, 70 lbs. - 10 reps
Asst. Dips: 125 lbs. - 12 reps (2)
Overhead BB Extension: 60 lbs. - 12 reps (2)
Side Crunch: 40 lbs. - 12 reps (2)
Seated BB Twist: 50 lbs. - 12 reps (2)

Was a little weak on the upright BB row tonight. But it looks like I'll be able to move up weights on some exercises next time. Felt pretty good!

Total Water: 180 oz.

Day 45 - 10/24/07

Breakfast - 9:30 am
Peanut butter toast
Banana
Quaker Oats choc. chip granola bar (100 cals)
Skim milk

20 oz. Mtn. Dew

Lunch - 1:45 pm
Ham sandwich (190 cals)
Banana
Apple juice
Dannon vanilla yogurt (40 cals)

Dinner - 7:15 pm
Fish n' chips
3 pints of Fat Tire

Went out with a friend to watch the World Series, so had to fall back on bar food for dinner. And the Rockies lost.:(

Snack - 2:00 am
Slice of pizza

Total Water: 80 oz.

Day 44 - 10/23/07

Breakfast - 7:30 am
Peanut butter toast
Quaker Oats choc. chip granola bar (100 cals)
Skim milk

20 oz. Mtn. Dew (290 cals)

Lunch - 12:15 pm
Skim milk
Ham sandwich (190 cals)
Quaker Oats choc. chip granola bar (100 cals)
Dannon strawberry banana yogurt (40 cals)

I forgot I had already eaten a granola bar today!

Snack - 5:15 pm
Ham sandwich (190 cals)
Skim milk

Dinner - 7:30 pm
Skinless chicken breast (approx. 110 cals)
1/2 cup of white rice (160 cals)
Skim milk

Exercise - 10:15 pm
Arc Trainer
Resistance Level 7, 20 mins.

Superset - 80 mins
Bench Press: 100 lbs. - 12 reps, 100 lbs. - 10 reps
DB Flyes: 35 lbs. - 12 reps (2)
Ball Crunch: 12 lbs. - 12 reps (2)
Decline Crunch: 12 lbs. - 12 reps (2)
Alt. DB Lunge: 30 lbs. - 12 reps (2)
Smith Squat: 95 lbs. - 12 reps, 95 lbs. - 10 reps
Rev. Wide-grip Pull-down: 120 lbs. - 12 reps, 120 lbs. - 11 reps
Asst. Pull-up: 125 lbs. - 12 reps, 125 lbs. - 8 reps
Upright BB Row: 70lbs. - 12 reps, 70 lbs. - 10 reps
Rev. Incline DB Flyes: 30 lbs. - 12 reps, 30 lbs. - 8 reps
DB Calf Raises: 55 lbs. - 12 reps (2)
Seated Calf Raises: 90 lbs. - 12 reps, 90 lbs. - 9 reps
Alt. Incline DB Curls: 25 lbs. - 12 reps (2)
Wide-grip BB Curl: 70 lbs. - 12 reps, 70 lbs. - 8 reps
Asst. Dips: 125 lbs. - 12 reps (2)
Overhead BB Extensions: 60 lbs. - 12 reps, 60 lbs. - 10 reps
Side Crunch: 40 lbs. - 12 reps, 40 lbs. - 8 reps
Seated BB Twist: 45 lbs. - 12 reps (2)

Total Weight: 218.5 lbs.
Looks like I am still at the same weight as last week, though I think I look a little thinner, and definitely feel better. Looks like I definitely need to get those two extra days of cardio in there! But I did manage to work out 5 of 7 days last week, and I am 14 for 23 days so far this month!

12:30 am - 2 PBRs

Total Water: over 200 oz.

Day 43 - 10/22/07

Breakfast - 10:30 am
Peanut butter wheat toast
Quaker Oats choc. chip granola bar (100 cals)
Apple juice

20 oz. Mtn. Dew (290 cals)

Lunch - 1:00 pm
Tuna fish sandwich
Dannon yogurt (40 cals)

Dannon vanilla yogurt (45 cals)

Ended up running errands late into the evening, so I stopped at Old Chicago to eat.

Old Chicago personal pepperoni pizza
Buffalo Gold pint

Total Water: 120 oz.

Ended up not working out tonight, because I had to go to work early tomorrow for a video shoot. I am trying to follow Lance's suggestion of getting more sleep at night to help in losing weight, plus I just feel better when I good 7 or 8 hours. I will just have to make up both resistance and running tomorrow. Since I will getting out of work earlier then usual, I should be OK.

And it looks like I've dropped a notch on the belt! Yay!

Day 42 - 10/21/07

Lunch - 11:00 am
Turkey sandwich
Quaker Oats choc. chip granola bar (100 cals)
Skim milk
Dannon yogurt (40 cals)

20 oz. Mtn. Dew (290 cals)

Dinner - 6:30 pm
Campbell's chicken noodle soup
Turkey sandwich
Apple juice

Went to go play trivia, and had:

3 Flying Dog Pale Ales

Late snack - 12:00 am
PB & J sandwich
Apple juice

Total Water: 140 oz.

Day 41 - 10/20/07

Breakfast - 9:30 am
2 scrambled eggs
2 slices of turkey bacon
Skim milk

20 oz. Mtn. Dew (290 cals)

Dinner - 7:30 pm
Turkey sandwich
Campbell's tomato soup w/Ritz Crackers
Skim milk

Exercise - 11:00 pm
Stairmaster - Level 7 - 20 mins.
Superset - 75 mins.
Bench Press: 100 lbs. - 12 reps, 100 lbs. - 9 reps
DB Flyes: 30 lbs. - 12 reps, (2)
Ball Crunches: 12 lbs. - 12 reps (2)
Decline Crunches: 12 lbs. - 12 reps (2)
Alt. DB Lunges: 25 lbs. - 12 reps (2)
Smith Squats: 90 lbs. - 12 reps (2)
Rev. Wide-grip Pull-down: 120 lbs. - 12 reps (2)
Asst. Pull-up: 125 lbs. - 12 reps, 125 lbs. - 8 reps
Upright BB Row: 70 lbs. - 12 reps, 70 lbs. - 9 reps
Rev. Incline DB Flyes: 25 lbs. - 12 reps (2)
DB Calf Raises: 55 lbs. - 12 reps (2)
Seated Calf Raises: 90 lbs. - 12 reps, 90 lbs. - 10 reps
Alt. Incline DB Curls: 25 lbs. - 12 reps, 25 lbs. - 8 reps
Wide-grip BB Curl: 70 lbs. - 10 reps (2)
Asst. Dips: 140 lbs. - 12 reps (2)
Overhead BB Extension: 60 lbs. - 12 reps (2)
Side Crunch: 35 lbs. - 12 reps (2)
Seated BB Twists: 45 lbs. - 12 reps (2)

This workout felt really good, definitely getting a feel for how much weight I can do for each exercise. I'll definitely make some increases in certain exercises. The second circuit definitely takes longer than the first, as I finished the first in about 30 minutes!

Snack - 1:00 am
PB & J sandwich
Skim milk

Total Water: 180 oz.

Day 40 - 10/19/07

Breakfast - 6:30 am
Skim milk
Peanut Butter wheat toast
Quaker Oats Choc. chip granola bar (100 cals)
Banana

20 oz. Mtn. Dew (290 cals)

Lunch - 11:45 am
Ham sandwich (190 cals)
Dannon strawberry banana yogurt (45 cals)
Skim milk
Banana

Turkey sandwich
Skim milk

Exercise - 8:00 pm
Interval Running - 30 mins., 2.0 incline, 2.68 mi.

Well, that sure tired me out! I started with a range of 5.0-8.0, then quickly found that that was a bit too much for me. So, I dropped it to 4.5-7.5 for most of the remaining time. During the last couple of minutes, I had to go down to 4.0-6.0. But, I'm sure I will improve as time goes on.

Dinner - 10:00 pm
Skinless chicken breast
Skim milk
Baked rousset potato
Corn


Total Water: 180 oz.

Day 39 - 10/18/07

Breakfast - 9:30 am
Peanut butter toast
Skim milk
Banana
Quaker Oats choc. chip granola bar (100 cals)

20 oz. Mtn. Dew (290 cals)

Lunch - 1:30 pm
Turkey sandwich
Skim milk
Applesauce
Dannon vanilla yogurt (40 cals)

Dinner - 6:30 pm
2 turkey burgers
Peas
Skim milk

Went to Denver Emerging Filmmakers' Project and had:

2 Breckenridge Ales

Had to get up early for morning shift at work, so I didn't get a chance to do my cardio. Will make up for it tomorrow!

Dannon vanilla yogurt (40 cals)

Day 38 - 10/17/07

Breakfast - 9:30 am
Skim milk
Peanut butter toast
Quaker Oats choc. chip granola bar (100 cals)
Banana

20 oz. Mtn. Dew (290 cals)

Lunch - 1:30 pm
Skim milk
Ham sandwich (190 cals)
Banana
Dannon blackberry yogurt (45 cals)

I was craving some chinese, so I went and had my usual monthly chinese dinner at the "Red Dragon". It was a bit much, but I knew I'd be working out hard later that night.

Dinner - 7:00 pm
Fried shrimp
8 crab-cheese wontons
Steamed rice
Tea

Workout - 11:00 pm

Arc Trainer - 20 mins. - Resistance 15
Superset - 73 mins.
Bench Press: 100 lbs. - 12 reps, 100 lbs. - 8 reps
DB Flyes: 25 lbs. - 12 reps (2)
Ball Crunches: 10 lbs. - 12 reps (2)
Decline Crunches: 10 lbs. - 12 reps (2)
Alt. DB Lunge: 25 lbs. - 12 reps (2)
Smith Squats: 90 lbs. - 12 reps, 90 lbs. - 10 reps
Rev. Wide-grip Pull-down: 120 lbs. - 12 reps, 120 lbs. - 10 reps
Asst. Pull-up: 125 lbs. - 8 reps (2)
Upright BB Row: 70 lbs. - 9 reps, 70 lbs. - 8 reps
Rev. Incline DB Flyes: 25 lbs. - 12 reps, 25 lbs. - 10 reps
DB Calf Raises: 50 lbs. - 12 reps (2)
Seated Calf Raises: 90 lbs. - 12 reps, 90 lbs. - 9 reps
Alt. Incline DB Curls: 25 lbs. - 9 reps, 25 lbs. - 8 reps
Wide-grip BB Curl: 70 lbs. - 9 reps, 70 lbs. - 8 reps
Asst. Dips: 140 lbs. - 12 reps (2)
Overhead BB Ext.: 60 lbs. - 9 reps (2)
Side Crunch: 35 lbs. - 12 reps (2)
Seated BB Twists: 30 lbs. - 12 reps, 45 lbs. - 12 reps

Wow, this wore me out and made me feel sore. I definitely slowed down towards the end of the first circuit and during the second. Had to figure out the weights for some exercises as well. I felt pretty good though!

Day 37 - 10/16/07

Exercise - 11:15 am
Treadmill running - 60 mins. - 2.0 incline - 4.1 miles

I like getting my cardio done before I go to work on my late shift days!

Lunch - 12:30 pm
Ham sandwich (190 cals)
Skim milk
Banana
Quaker Oats choc. chip granola bar

20 oz Mtn. Dew

Dinner - 6:00 pm
Ham sandwich (190 cals)
Applesauce
Dannon strawberry yogurt (40 cals)
Skim milk

11:00 pm - Snack
PB & J sandwich

Went out to open mic night and had:

1 Fat Tire
1 PBR

2:00 am - Skim milk

Total Water: 180 oz.

Day 36 - 10/15/07

Weight: 218 1/2 lbs.

I went up by two pounds, darn it! I guess that's what I get for slacking off. Hopefully my new workouts will shake things up.

Breakfast - 9:30 am
Skim milk
Peanut butter toast
Quaker Oats choc. chip granola bar
Banana

20 oz. Mtn. Dew

Lunch - 1:30 pm
Turkey sandwich
Skim milk
Applesauce
Banana

Dinner - 7:00 pm
Campbell's chicken noodle soup
Ham sandwich (190 cals)
Apple juice

Exercise - 8:20 pm
Stairmaster - Level 6 - 20 mins.

Superset weight training - 70 mins.
Bench Press: 100 lbs. - 12 reps, 110 lbs. - 9 reps
Rev. Incline DB Flyes: 25 lbs. - 12 reps (2)
Ball Crunches: 10 lbs. - 12 reps (2)
Decline Crunches: 10 lbs. - 12 reps (2)
Alt. DB Lunge: 25 lbs. - 12 reps (2)
Smith Squat: 90 lbs. - 12 reps, 90 lbs. - 10 reps
Rev. Wide-grip Pull-down: 120 lbs. - 12 reps, 120 lbs. - 11 reps
Asst. Pull-up: 120 lbs. - 8 reps (2)
Upright BB Rows: 70 lbs. - 8 reps (2)
DB Calf Raises: 45 lbs. - 12 reps, 55 lbs. - 12 reps
Seated Calf Raises: 115 lbs. - 12 reps, 90 lbs. - 12 reps
Asst. Dips: 140 lbs. - 12 reps (2)
Overhead BB Ext.: 60 lbs. - 9 reps, 60 lbs. - 10 reps
Side Crunch: 35 lbs. - 12 reps (2)
DB Side Bends: 45 lbs. - 10 reps (2)

Wow! That wore me out, and took a little longer than I thought. It is probably because I was figuring out what to do and what weights to try for. I also went earlier than I usually do so I could go out afterwards and watch the Rockies game on TV. There were more people at the gym than are usually there when I go, but it didn't seem to interfere with my workout too much. I like the feeling of getting my workout done and out of the way early, so maybe I'll try to go earlier!

2 Fat Tires

Late snack - 12:30 am

Skim milk
Ham sandwich (190 cals)

Total Water: 140 oz.

Day 35 - 10/14/07

Lunch - 11:00 am
PB & J sandwich
Skim milk
Banana
Quaker Oats choc. chip granola bar

20 oz. Pepsi

Exercise - 5:00 pm
Treadmill running - 60 mins. - 4.3 miles - 2.0 incline

Got back into it with some treadmill running. Felt really great, and starting to push into the 5.5 level range for short periods. I'll be starting intervals this week, so we'll see how that goes.

Dinner - 6:30 pm
Skinless chicken breast on romaine lettuce w/ranch dressing
Skim milk
Baked rousset potato

3 Flying Dog Pale Ales

Late snack - 12:00 am
PB & J sandwich
Skim milk

Total water: 140 oz.

After a rough second half of the week, I'm getting back into it with my first superset tomorrow!

Day 34 - 10/13/07

Extremely hectic day today, had too do freelance work and go into work for a few hours today. Also had to run some errands, so I was busy all day. But I will be back on the horse tomorrow!

Breakfast - 8:30 am
2 scrambled eggs
2 slices of turkey bacon
Skim milk

20 oz. Mtn. Dew

Dinner - 8:00 pm
Campell's tomato soup w/Ritz crackers
Ham sandwich (190 cals)
Skim milk

Total water: 60 oz.

Day 33 - 10/12/07

Lunch - 11:30 am

Ham sandwich (190 cals)
Banana
Skim milk
Quaker Oats choc. chip granola bar

20 oz. Mtn. Dew

Dinner - 6:00 pm

Turkey sandwich
Applesauce
Dannon yogurt (40 cals)

Went to a bar to watch the Rockies win game 2!

2 Fat Tires

Total water: 80 oz.

Had to work the late shift, and then went to watch the game, so didn't make it to the gym today.

Day 32 - 10/11/07

Breakfast - 9:30 am
Peanut butter wheat toast
Banana
Quaker Oats Choc. chip granola bar
Skim milk

20 oz. Mtn. Dew

Lunch - 1:45 pm
Ham sandwich (190 cals)
Applesauce
Dannon yogurt (40 cals)
Skim milk

3 Flying Dog Pale Ales

Dinner - 9:30 pm

Skinless chicken breast
Baked rousset potato
Skim milk

Total water: 100 oz.

Day 31 - 10/10/07

Breakfast - 9:30 am
Peanut butter wheat toast
Quaker Oats choc. chip granola bar
Skim milk

20 oz. Mtn. Dew (290 cals)

Dannon yogurt (40 cals)

Lunch - 1:30 pm
Campbell's Chicken Noodle soup
Turkey
Apple juice

Dinner - 8:30 pm
2 turkey burgers
Peas w/butter
Skim milk

Exercise - 12:00 am

Stairmaster: Level 6 - 20 min.

Full Body Workout: 45 min.
3 sets of each
Incline Press: 60 lbs. - 15 reps, 60 lbs. - 13 reps., 60 lbs. - 12 reps
Ball Crunch: 10 lbs. - 15 reps (3)
Smith Squat: 85 lbs. - 15 reps, 85 lbs. - 15 reps, 90 lbs. - 15 reps
Asst. Pull-up: 140 lbs. - 15 reps, 140 lbs. - 15 reps, 125 lbs. - 12 reps
Rev. Incline DB Flyes: 25 lbs. - 15 reps, 25 lbs. - 15 reps, 25 lbs. - 12 reps
BB Seated Calf Raises: 100 lbs. - 15 reps (3)
Wide-grip BB Curls: 60 lbs. - 15 reps, 60 lbs. - 15 reps, 70 lbs. - 12 reps
Overhead BB Extensions: 60 lbs. - 15 reps, 60 lbs. - 12 reps, 60 lbs. - 12 reps
DB Side Bends: 45 lbs. - 12 reps, 45 lbs. - 12 reps, 45 lbs. - 13 reps

Total Water: over 180 oz.

Got some workout gloves to protect my aching hands!

Day 30 - 10/9/07

Lunch - 1:30 pm
Pb & J sandwich
Dannon Vanilla yogurt (40 cals)
Quaker Oats choc. chip granola bar
Skim milk

20 oz. Mtn. Dew (290 cals)

Dinner - 7:00 pm
Turkey sandwich
Applesauce
Skim milk

Exercise: Biking - 4 mi.

2 Flying Dog Pale Ales

Exercise: Biking - 4 mi.

Late snack - 2:45 am
PB & J sandwich
Skim milk

Total water: 120 oz.

Day 29 - 10/8/07

Weight: 216 lbs.

I triple checked this number on three scales, 2 at the gym and 1 at home, and they all pretty much agreed! Wow! I didn't think I would lose 7 lbs. in week!

Breakfast - 9:30 am
Skim milk
Peanut butter wheat toast
Banana
Quaker Oats choc. chip granola bar

20 oz. Mtn Dew

Lunch - 1:00 pm
Turkey sandwich
Skim milk

Dinner - 8:00 pm
Skinless chicken breast on Romaine lettuce w/Ranch dressing
Baked rousset potato
Apple juice

1 pint Miller Lite

Exercise - 1:00 am
Treadmill running - 60 mins., 4.15 miles, 2.0 incline

Total water: 120 oz.

Day 28 - 10/7/07

Lunch - 11:00 am
Ham sandwich (190 cals)
Banana
Skim milk
Quaker Oats choc. chip granola bar

20 oz. Mtn. Dew

Exercise - 5:30 pm
Treadmill running - 21 minutes, 1.57 miles, 2.0 incline
Recumbent bike - 39 mintues

I had a strange experience while doing my cardio today. I started out strong, running on the treadmill, but about 15 minutes into it, I suddenly felt really tired and run-down. I tried to keep going for a few minutes, but then had to stop. I decided to finish off the hour with an easier alternative, the recumbent bike.

Dinner - 6:30 pm
Campbell's tomato soup w/Ritz crackers
Turkey sandwich
Skim milk

8-12pm
4 Flying Dog Pale Ales

Late snack - 1:00 am
Ham sandwich (190 cals)
Skim milk

Total water: over 180 oz.

Disappointed that I sort of slacked off this weekend, after starting off the week so well. I will just have to redouble my efforts starting Monday!

Day 27 - 10/6/07

Breakfast - 8:00 am

2 scambled eggs
2 slices of turkey bacon
Skim milk

20 oz. Mtn Dew

Lunch - 4:00 pm
Old Chicago personal pizza
1 pint Fat Tire

20 oz. Mtn. Dew

10 pm
1 pint Sunshine Wheat
1 pint Fat Tire

Total water: 80 oz.

Not a very good day today, as I didn't get a chance to work out due to having to take a trip up to Ft. Collins and then watched the Colorado Rockies win the 1st round of the playoffs with friends. I also had one more than my allotted number of sodas today, driving back to Denver.

Day 26 - 10/5/07

Lunch - 11:00 am
Ham sandwich (190 cals)
Skim Milk
Banana
Qauker Oats choc. chip granola bar

20 oz. Mtn. Dew

Dinner - 5:15 pm
Turkey sandwich
Applesauce
Skim milk

Total water: 160 oz.

Ended up not working out today because I worked the late shift and had to get up early the next morning.

Day 25 - 10/4/07

Breakfast - 9:30 am
Skim milk
Peanut Butter wheat toast
Quaker Oats choc. chip granola bar
Banana

20 oz. Mtn. Dew

Lunch - 4:30 pm
Ham sandwich on wheat bread (190 cals)
Banana
Skim milk

Dinner - 8:00 pm
Skinless chicken breast
Baked rousset potato
Peas
Skim milk

Exercise - 11:30 pm

Arc Trainer - 20 mins.

Full body workout - 45 mins.
Bench Press: 100 lbs. - 15 reps, 100 lbs. - 13 reps, 100 lbs. - 12 reps
Ball Crunches: 10 lbs. - 15 reps (3)
Alt DB Lunge: 20 lbs. - 15 reps, 20 lbs. - 15 reps, 25 lbs. - 13 reps
Reverse Wide-grip Pulldown: 120 lbs. - 15 reps, 120 lbs. - 14 reps, 120 lbs. - 12 reps
Upright BB Rows: 60 lbs. - 15 reps, 60 lbs. - 15 reps, 70 lbs. - 13 reps
DB Calf Raises: 65 lbs. - 15 reps, 65 lbs. - 15 reps, 70 lbs. - 15 reps
Alt. Incline DB Curls: 20 lbs. - 15 reps, 25 lbs. - 12 reps, 25 lbs. - 12 reps
Bench Dips: 15 lbs. - 15 reps (3)
Side Crunches: 25 lbs.- 15 reps, 25 lbs. - 15 reps, 35 lbs. - 15 reps

Skim milk

Increased some weights, felt good!

Day 24 - 10/3/07

Breakfast - 9:30 am
Peanut Butter wheat toast
Skim milk
Quaker Oats choc. chip granola bar
Banana

20 oz. Mtn. Dew

Dannon blueberry yogurt

1 Red Hook ISB

Dinner - 8:30 pm
2 turkey burgers
Peas
Applesauce
Skim milk

Exercise - 1:30 am
Treadmill running - 4.45 miles, 2.0 incline, 60 mins.

2:45 am
Applejuice

Total water: 160 oz.

Missed lunch due to being stuck in a show that i had to stay at. Was running at higher speeds on the treadmill than before, about 4.5-5.0! My best mileage yet!

Day 23 - 10/2/07

Lunch - 11:00 am
Ham sandwich on wheat bread (190 cals.)
Banana
Skim milk
Quaker Oats choc. chip granola bar

20 oz. Mtn. Dew

Dannon vanilla yogurt (40 cals.)

Dinner - 6:00 pm
Ham sandwich on wheat bread (190 cals.)
Banana
Skim milk
Applesauce

Late snack - 2:00 am
PB & J sandwich on wheat bread
Skim milk

Total water: over 180 oz.

Didn't run today because I worked the late shift at work and then stayed late to do bills and stuff. Made up for it on Wednesday.

Day 22 - 10/1/07

Weight: 223 1/4 lbs.

Breakfast - 9:30 am
Peanut butter wheat toast
Skim milk
Banana
Quaker Oats choc. chip granola bar

20 oz. Mtn. Dew (1 throughout day)

Lunch - 12:30 pm
Tunafish sandwich on wheat bread
Banana
Dannon Blackberry yogurt (40 cals.)

Dannon Strawberry yogurt (40 cals.)

Dinner - 7:00 pm
Skinless chicken breast
Baked rousset potato
Applesauce
Skim milk

Exercise - 11:30 pm

Stairmaster: Level 6 - 20 mins.

Full Body Workout - 52 min.
3 sets of each:

Incline Press: 55 lbs. - 15 reps, 55 lbs. 15 reps, 60 lbs. - 15 reps
Ball Crunch: 8 lbs. - 15 reps (3)
Smith Squats: 80 lbs. - 15 reps, 80 lbs. - 15 reps, 85 lbs. - 15 reps
Asst. Pull-up: 140 lbs. - 15 reps, 140 lbs. - 13 reps, 140 lbs. - 15 reps
Rev. Incline DB Flyes: 20 lbs. - 15 reps, 20 lbs. - 15 reps, 25 lbs. - 13 reps
Seated BB Calf Raises: 100 lbs. - 15 reps (3)
Wide-grip BB Curls: 60 lbs. - 15 reps (3)
Overhead BB Extensions: 50 lbs. - 15 reps, 50 lbs. - 15 reps, 60 lbs. - 15 reps
DB Side Bends: 40 lbs. - 15 reps, 40 lbs - 15 reps, 45 lbs. -15 reps

Moving kind of slow on this workout and definitely feeling worn out from weight training the night before. I think this is why I held steady at certain weights, but I did manage to increase a few. Weighed myself afterwards and saw that i had dropped another 3 lbs. All right!

Day 21 - 9/30/07

Lunch - 11:00 am
Tuna fish sandwich on wheat bread
Banana
Quaker Oats choc. chip granola bar
Skim milk

20 oz. Mtn. Dew

Exercise:

Treadmill running
4.0 miles, 2.0 incline - 60 mins.

Dinner - 7:00 pm
Campbell chicken noodle soup
Ham sandwich on wheat bread (190 cals.)
Skim milk

Biking - 4 miles

3 Flying Dog Pale Ales

Biking - 4 miles

Late snack - 11:00 am
Ham sandwich on wheat bread (190 cals.)
Applesauce
Skim milk

Exercise - 2:00 am

Stairmaster Level 6 - 20 mins.

Full Body Workout - 52 mins.

3 sets of each:

Bench Press: 95 lbs. - 15 reps, 95 lbs. - 15 reps, 100 lbs. - 13 reps
Ball Crunch: 8 lbs. - 15 reps (3)
Alt. DB Lunge: 20 lbs. - 15 reps (3)
Rev. Wide-grip Pulldown: 120 lbs. - 15 reps, 120 lbs. - 15 reps, 120 lbs. - 13 reps
Upright BB Rows: 60 lbs. - 15 reps, 60 lbs. - 12 reps, 60 lbs. - 15 reps
DB Calf Raises: 60 lbs. - 15 reps, 60 lbs. - 15 reps, 65 lbs. - 15 reps
Alt. Incline DB Curls: 20 lbs. - 13 reps, 20 lbs. - 15 reps, 20 lbs. - 12 reps
Bench Dips: 12.5 lbs. - 15 reps, 12.5 lbs - 15 reps, 15 lbs. - 15 reps
Side Crunches: 25 lbs. - 15 reps (3)

Big making up day for Thursday and Friday, with some biking thrown in. Whew! I need to keep getting my workouts done on their respective days, so they don't pile up on me at the end of the week. I am definitely increasing the weight, so my strength is going up!

Day 20 - 9/29/07

Breakfast - 9:00 am
2 scrambled eggs
2 slices of turkey bacon
Skim milk

20 oz. Mtn. Dew

Dinner - 6:00 pm
Boston Market 1/4 white chicken
Corn
Mashed Potatoes

Biking - 4 miles

2 Flying Dog Pale Ales

Biking - 4 miles

Total water: 80 oz.

Had a freelance job in the morning and afternoon, and then ran some errands, so no lunch. Biked up to the Black Mountain show, so got some cardio in.

Day 19 - 9/28/07

Breakfast - 5:30 am
Peanut butter on wheat toast
Banana
Skim milk
Quaker Oats choc. chip granola bar

20 oz. Mtn. Dew (1 throughout day)

Lunch - 11:00 am
Tuna fish sandwich on wheat bread
Banana
Dannon Blackberry yogurt (40 cals.)

Snack - 3:00 pm
Ham sandwich on wheat bread (190 cals.)
Skim milk

Dinner - 6:30 pm
Skinless chicken breast
Baked rousset potato
Skim milk

Exercise: Biking
5.83 miles

2 Miller Lites

Biking - 5.83 miles

Late snack - 1:00 am
Ham sandwich on wheat bread (190 cals.)
Skim milk
20 oz. Pepsi

Total water: 100 oz.

This was a weird day for me, as I had to go into work super early and so was out earlier then usual. Rode 10.9 miles up to see Metric at the Bluebird Theater, so at least got a lot of cardio in today. Made up weight training on Sunday.

Day 18 - 9/27/07

Breakfast - 9:30 am
Peanut butter on wheat toast
Skim milk
Quaker Oats choc. chip granola bar
Banana

20 oz. Mtn. Dew (1 throughout day)

Lunch - 1:15 pm
PB & J on wheat bread
Banana
Skim milk

Dinner - 10:00 pm
2 turkey burgers
Applesauce
Apple juice

12:00 am
Apple juice

Total water: 100 oz.

Didn't make it to the gym to run tonight, just was worn out. Also had to get up at 5am the next day, so went to bed. Made up for it on Sunday!

Day 17 - 9/26/07

Breakfast - 9:30 am
Peanut butter on wheat toast
Banana
Quaker Oats choc. chip granola bar
Skim milk

20 oz. Mtn. Dew (1 throughout day)

Lunch - 1:00 pm
PB & J on wheat bread
Banana
Apple juice

1 Flying Dog Pale Ale

Dinner - 10:00 pm
Skinless chicken breast
Baked rousset potato
Lettuce salad w/ranch dressing
Skim milk

12:20 am - Exercise

Stairmaster - Level 5-6
20 mins.

Full Body Workout - 43 mins.

3 sets of each:

Incline Bench: 50 lbs. - 15 reps, 55 lbs. - 15 reps, 55 lbs. - 15 reps
Ball Crunches: 15 reps (3)
Smith Squat: 80 lbs. - 15 reps, 80 lbs. - 15 reps, 85 lbs. - 13 reps
Asst. Pull-up: 140 lbs. - 13 reps, 140 lbs. - 15 reps, 140 lbs. - 12 reps
Rev. Incline DB Flyes: 20 lbs. - 15 reps, 20 lbs. - 15 reps, 25 lbs. - 12 reps
BB Seated Calf Raises: 90 lbs. - 15 reps, 100 lbs. - 15 reps., 100 lbs. - 15 reps
Wide-grip BB Curl: 60 lbs. - 15 reps, 60 lbs. - 13 reps, 60 lbs. - 13 reps
Overhead BB Extension: 50 lbs. - 15 reps, 50 lbs. - 15 reps, 60 lbs. 12 reps
DB Side Bends: 40 lbs. - 15 reps, 40 lbs. - 15 reps, 45 lbs. - 12 reps

2:00 am
Apple juice

Total water: over 180 oz.

Day 16 - 9/25/07

Lunch - 11am
Peanut butter wheat toast
Banana
Quaker Oats Choc. chip granola bar
Skim milk

20 oz. Mtn. Dew

Dinner - 6:45 pm
Campbell's tomato soup w/Ritz crackers
Ham sandwich
Skim milk

Exercise - 12:30 am
Treadmill running - 4.10 miles, 1.5 incline, 60 mins.

Snack - 2:45 am
Tuna fish sandwich on wheat bread

Total water - 160 oz.

Felt great today, managed to get the longest distance running yet!

Day 15 - 9/24/07

Weight - 226!

Breakfast - 9:30 am
Peanut butter wheat toast
Banana
Quaker Choc. Chip granola bar
Skim milk

20 oz. Mtn. Dew

Lunch - 1:00 pm
Turkey sandwich
Banana
Skim milk

Dannon Lite & Fit vanilla yogurt

Dinner - 7:00 pm
Campbell's chicken noodle soup
Ham sandwich
Orange juice

Exercise - 10:40 pm

Stairmaster Level 5 - 20 mins.

Bench Press: 90 lbs. - 15 reps, 95 lbs. - 15 reps, 95 lbs. - 15 reps
Ball Crunches: 6 lbs. - 15 reps (3)
Alt. DB Lunge: 15 lbs. - 15 reps, 20 lbs. - 15 reps, 20 lbs. - 13 reps
Rev. Wide Grip Pull-down: 105 lbs. - 15 reps, 105 lbs. - 15 reps, 120 lbs. - 12 reps
Upright BB Rows: 60 lbs. - 15 reps, 60 lbs. - 15 reps, 60 lbs. - 13 reps
DB Calf Raises: 55 lbs. - 15 reps, 55 lbs. - 15 reps, 60 lbs. - 15 reps
Alt. Incline DB Curls: 25 lbs. - 15 reps, 25 lbs./20lbs. - 5 reps/7 reps, 20 lbs. - 12 reps
Bench Dips: 10 lbs. - 15 reps, 12 1/2 lbs. - 15 reps, 12 1/2 lbs. - 15 reps
Side Crunches: 25 lbs. - 15 reps (3)

Total workout time: 63 mins.

Late meal:
Lettuce salad w/chopped ham, bacon bits, croutons and a couple spoonfuls of ranch dressing

Total water: over 160 oz.

Workout felt great and really tired me out! I lost five lbs. since last Monday, all right!

Day 14 - 9/23/07

Exercise:
Treadmill running - 4. 01 miles, 1.5 incline, 60 minutes

Lunch - 1:00 pm
Turkey sandwich
Banana
Quaker Choc. chip granola bar
2 glasses skim milk

20 oz. Mtn. Dew

Exercise:
Biking - 4 miles

Started my drink limiting program today. Went to my regular bar to play trivia and had:

4 Flying Dog Pale Ales

So, I have 5 drinks for the week left. I think it is helpful for me to order a darker, heavier beer that I will just sip on for a long period of time, rather than a cheap light as water beer that I will just drain fast. I also had a water in between drinks. I was only going to have 3, but then I ended up winning a round, and the prize was 2 drinks!

Exercise:
Biking - 4 miles

Dinner - 11:30 pm
2 turkey burgers
Corn w/butter
Apple Juice
Orange Juice

Total Water: over 180 oz.

Day 13 - 9/22/07

Got back on track today!

Lunch - 11:00 am
Ham sandwich on wheat bread
Banana
Quaker Choc. Chip granola bar

20 oz. Mtn. Dew

Dinner - 6:00 pm
Skinless chicken breast
Baked rousset potato
Applesauce

Total water - over 180 oz.

Exercise:

I had to make up for Wednesday, so I did my second group of circuit exercises. I did three sets of each with 30 seconds between sets. I don;t know if it was because I was finding the upper weight limits for these exercises, or because of the shorter rest time, but I was EXHAUSTED at the end! I also hit the Stairmaster for 20 minutes before doing resistance training, and that was tiring as well.

Stairmaster Levels 1-7 - 20 minutes

Incline Press: 40 lbs., 15 reps - 45 lbs., 15 reps - 50 lbs., 15 reps
Ball Crunch: 8 lbs., 15 reps (3)
Smith Squat: 70 lbs., 15 reps - 75 lbs., 15 reps - 80 lbs., 15 reps
Asst. Pull-up: 155 lbs., 15 reps - 140 lbs., 12 reps - 140 lbs., 12 reps
Rev. Incline DB Flyes: 15 lbs., 15 reps - 20 lbs., 15 reps - 20 lbs., 13 reps
BB Seated Calf Raises: 60 lbs., 15 reps - 70 lbs., 15 reps - 90 lbs., 15 reps
Wide grip BB Curl: 50 lbs., 15 reps - 60 lbs., 12 reps - 60 lbs., 13 reps
Overhead BB Ext.: 40 lbs., 15 reps - 50 lbs., 12 reps - 50 lbs., 13 reps
DB Side Bends: 30 lbs., 15 reps - 40 lbs., 12 reps - 40 lbs., 12 reps

Day 12 - 9/21/07

Well, not a very good day today, as I didn't get any exercise in. But I made up for that on Saturday.

Breakfast - 9:30am
Peanut butter on wheat toast
Banana
Quaker Choc. chip granola bar
Skim milk

20 oz. Mtn. Dew (1 throughout day)

Lunch - 11:30am
I managed to snag a free meal at this event I set up:

Grilled chicken and fish over a salad
Water

After a hectic day at work and picking my cat up at the vets, I stopped at the bar for an afternoon drink and ended up having more than expected. My drink limit goes into effect on 9/23.

5 pints of PBR

Dinner - 8:00pm
Skinless chicken breast
Peas w/butter

Total water - 100 oz.

Day 11 - 9/20/07

Breakfast - 9:30am
Peanut butter on wheat toast
Quaker Choc. Chip granola bar
Glass of skim milk

20 oz. Mtn. Dew (1 throughout whole day)

Lunch - 1:30pm
Ham sandwich
Applesauce

Dannon Light & Fit Yogurt

Dinner - 7:30pm
1 pint Buffalo Gold
Old Chicago personal pepperoni pizza

3 glasses Fat Tire

Exercise: 4.05 mi. on treadmill at 1.5 incline for 60 mins.

Total water - 200 oz. (or more)

Pretty good day, kept soda and granola bars to 1 for the second day. Went to Boulder to see a show and treated myself to my monthly Old Chicago visit. It tasted great! Drank a lot of water today, and had a good run on the treadmill, breaking 4 miles!

Day 10 - 9/19/07

Breakfast - 9:30am
Peanut butter wheat toast
Banana
Chocolate chip granola bar

20 oz. Mtn. Dew (1 thoughout whole day)

Lunch - 6pm
Turkey sandwich

3 bottles of Fat Tire
4 pints of Bud Lite

Dinner - 10:30pm
Tomato soup w/crackers
Ham sandwich

Total water - 120 oz.

Not a very good day today, it was really hectic at work, so I didn't get a chance really to eat lunch except for when I got home. And then I had to rush off to local video association networking party, which is why I had only a sandwich.

I had three beers at the party and then decided to go to one of my favorite Denver neighborhood bars for what ended being four more. At Lance's suggestion, I am going to limit my alcohol intake for the week to nine drinks. This breaks down to about 3 drinks per day, for three days, which is on the high end for number of times times I go out a week. It's usually more like two, but then sometimes stuff like this party comes up.

I didn't get to exercise today because of all the stuff above, so I will make it up on Thursday or Friday.

I managed to only have one soda and one granola bar for the day, and I felt pretty good! I am definitely feeling better on the whole since starting this program!