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