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.