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!
Wednesday, September 26, 2007
Tuesday, September 25, 2007
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!
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!
Monday, September 24, 2007
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.
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
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.
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.
Friday, September 21, 2007
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!
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!
Thursday, September 20, 2007
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!
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!
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