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!

Day 9 - 9/18/07

Lunch - 11:00 am
Turkey sandwich on wheat bread
Banana
Choc. Chip granola bar
Skim milk

20 oz. Mtn. Dew

Grapes

20 oz. Mtn. Dew

Dinner - 7:00 pm
Turkey sandwich
Banana
CC granola bar
Skim milk

20 oz. Mtn. Dew

Exercise - 12:45 am
Running - 3.94 mi.
60 mins.

Late Dinner - 2 am
Ham sandwich
Banana
CC granola bar
20 oz. Pepsi

Total water - 120 oz.

Hectic day today, and it shows in overdoing on the soda and eating pretty much the same thing all day! But I will cut back to one a day for now. I've done it before, I just need to make one last for the day.

Day 8 - 9/17/07

Breakfast - 9:30am
Peanut Butter on wheat toast
Banana
Choc. chip granola bar
Glass of skim milk

20 oz. Mtn. Dew

Lunch - 1:00 pm
Tuna fish sandwich on wheat bread
CC granola bar
Banana
20 oz. Mtn. Dew

Dinner - 7:00 pm
2 turkey burgers
Peas w/butter
Glass of skim milk

10 oz. Pepsi

Total water - 160 oz.

Exercise - 11:00 pm
Bench Press - 80 lbs. - 15 reps, 85 lbs. - 15 reps, 90 lbs. - 12 reps
Ball Crunches (various) - 15 reps
Alt. DB Lunge - 8 lbs - 15 reps, 10 lbs. - 15 reps, 15 lbs. - 15 reps
Reverse Wide Grip Pulldown - 90 lbs. - 15 reps, 105 lbs. - 15 reps, 105 lbs. - 13 reps
Upright BB Rows - 40 lbs. - 15 reps, 50 lbs. - 15 reps, 60 lbs. - 13 reps
BB Calf Raises - 30 lbs. - 15 reps, 50 lbs. - 15 reps, 55 lbs. - 15 reps
Alt. Incline DB Curls - 20 lbs. - 15 reps, 25 lbs. - 12 reps, 25 lbs. - 12 reps
Bench Dips - 5 lbs. - 15 reps, 5 lbs. - 15 reps, 10 lbs. - 15 reps
Side Crunch - 10 lbs. - 15 reps, 25 lbs. - 15 reps, 25 lbs. - 15 reps

20 mins. on recumbent bike

This time I upped the weight if I felt I could make it past 15 reps, and it wore me out! It definitely was more intense then the last time I did this circuit.

Weight: 231 lbs.

Unfortunately I've seemed to have gained 5 lbs. from last week! I hope maybe some of that is water weight, since I have been drinking LOTS of water this past week. I definitely need to watch drinking beer and soda, especially since seeing how much I have consumed this week written out here.

Day 7 - 9/16/07

Breakfast - 11am
Ham sandwich on wheat bread
Banana
Choc. chip granola bar

20 oz. Mtn. Dew

20 oz. Mtn. Dew

5 pints of PBR beer

Dinner - 9pm
Skinless chicken breast
Baked rousset potato

Late night - 10 oz. Pepsi

Total water: 100 oz.

Workout:
Incline Press - 15 reps, 30, 35, 40 lbs.
Ball Crunches - 15 reps
Smith Squat - 15 reps, 60, 65, 70 lbs.
Asst. Pull-up - 15 reps, 155 lbs.
Rev. Incline DB Flyes - 15 reps, 10, 15 lbs.
BB Seated Calf Raises - 15 reps, 30, 45, 60 lbs.
Wide Grip BB Curls - 15 reps, 45, 50 lbs.
Overhead BB Extension - 15 reps, 20, 30, 40 lbs.
DB Side Bends - 15 reps, 20, 25, 30 lbs.

This time I moved up in weight if it immediately felt too light. I now know to start with the highest weight next time to really challenge myself.

I definitely will have to watch the weekends in getting off-track or over-indulging in food or drink. Keeping this journal is helping me find some problem areas.

Day 6 - 9/15/07

Breakfast - 9:30am
PB wheat toast
Banana
Choc. chip granola bar
Glass of skim milk

20 oz. Mtn. Dew

Lunch - 5:15pm
PBJ on wheat bread
Banana
CC granola bar
20 oz. Mtn. Dew

6 pints of Pabst Blue Ribbon beer

Dinner - 8pm
2 turkey burgers
Peas
Glass of skim milk

Late night - 2 CC granola bars

Total water - 40 oz.

Not a very good day. Overdid it on the beer and didn't exercise. However, I did hold a 20 pound video camera on my shoulders for about three hours, so hopefully that burned some calories!

Day 5 - 9/14/07

Lunch - 11am
PBJ on wheat bread
Banana
Choc. Chip granola bar
2 glasses of skim milk

20 oz. Mtn. Dew

20 oz. Mtn. Dew

Dinner - 6pm
Turkey sandwich on wheat bread
Banana
Choc. chip granola bar

Total water - 120 oz.

I had to work the late shift Friday night, so I ended up falling asleep at home before i could work out. I made up for it on Sunday though...

Day 4 - 9/13/07

Did my first circuit training session today and it was fun! I got through the first cycle pretty fast and thought that it might be too quick. But you definitely slow down going through the next two cycles. It took 52 minutes in all, and and was a nice change of pace from my previous workouts. A good thing about exercising late at night is that there's not many people in the gym, so I didn't worry about leaving my "stations" set up as I did the circuit.

Since that session was a make-up for yesterday, I also ran on the treadmill for 50 minutes, doing 3.71 miles at a 1.0 incline.

This blog is already helping me out, since I probably would have been tempted to just do one workout and make-up the other later, so I'd still be behind. But, because I would be writing this, I went ahead and did it!

My workout:

Bench Press - 15 reps, 80 lbs.
Ball Crunch (various) - 15 reps
Alt. DB Lunge - 15 reps, 5 lbs.
Reverse Wide Grip Pulldown - 15 reps, 75 lbs.
Upright BB Rows - 15 reps, 30 lbs.
DB Calf Raises - 15 reps, 20 lbs.
Alt. Incline DB Curls - 15 reps, 20 lbs.
Bench Dips - 15 reps
Side Crunch - 15 reps, 10 lbs.

I definitely will increase the weight on a few of those, but I was trying to feel out the total effect of all three cycles.

Food:

20 oz Mtn. Dew

Lunch - 11:30am
Glass of skim milk
Peanut Butter & Jelly sandwich on wheat bread
Banana
Quaker Chocolate Chip granola bar

20 oz Mtn. Dew

Dinner - 9:15pm
Skinless chicken breast
Peas w/butter
Glass of skim milk

2 CC granola bars

Total water - 160oz.

Day 3 - 9/12/07

Not a very good day today, as I ended up going out and having a large dinner and didn't exercise. But I will just have to make up for it tomorrow with both cardio and resistance training. Also, my food intake during the day was not that good.

Breakfast - 9:30am
Skim milk
Banana
Peanut Butter on wheat toast
2 Peanut Butter Cups

20oz Mtn. Dew

Lunch - 1pm
Skim milk
Turkey sandwich
Banana
2 Peanut Butter cups

20oz Mtn. dew

Dinner - 8pm
Went out to a chop house with a friend and had:

Porterhouse steak
Baked Potato
Part of a ceasar salad
3 pints of Pale Ale

It was good, but need to watch my selections when going out to eat from now on!

Total water - 100oz

Day 2 - 9/11/07

Lunch - 11:00am
10oz Pepsi
Peanut Butter & Jelly Sandwich
Choc. Chip Granola Bar
Banana

20 oz Mtn. Dew

20 oz Mtn. Dew

Dinner - 6:00pm
Turkey Sandwich
Applesauce
Banana
Skim Milk

Exercise - 12am
Treadmill running
3.75mi - 50min
586 cal.

Dinner 2 - 2am
Ham sandwich
Banana
2 peanut butter cups
20 oz. Pepsi

Total water: 160oz

Day 1 - 9/10/07

Exercise: Push exercises with 20 mins on seated stationary bike.

Weight - 226 lbs.