Power Training - Strength - Push-Pull Week 1(c)
I skipped the 3-5 min cardio warm-up. Anyway, did the rest of the warm-up, then did:
One Arm Dumbbell Snatch: 35e/5, 35e/5, 35e/5, 40e/5
Forward Lunge: 6, 6, 6, 6
Push-up: 6, 6, 6, 6
Dumbbell Alternating Press: 20e/6, 20e/6, 20e/6, 20e/6
Cable Woodchop: 10, 10, 10, 10
Four Point Planks: 30s, 30s, 30s, 30s
46 mins, no idea on stats
I forgot about the HR monitor until about 15 minutes before the workout. I was doing laundry tonight so I washed it out. We'll see how it goes tomorrow. I need to put in a different type of push-up as 4x6 is well, kind of easy. I know, I didn't say that out loud. I seem to remember doing ones with my feet on the fireplace the last time. Incline/decline or some such name. I'm still not doing the cardio portion, but the heel is healing nicely. There's just a small piece of scab on it and the rest looks fine. Hopefully by next week I can go back to the usual and maybe a couple of walks outside as well.
-----
Well, the entire day is done and I really don't think I spent much time studying. I did flip through the Statics stuff a bit, but I've got 2 x 2hr breaks tomorrow so I can review again. I'll probably take the other stuff with me as well and give it a once over again (doing a last look at it on Friday morning). I'm trying to get into bed soon so I can sleep as long as I want (don't need to be up before 9am tomorrow).
Oops, just realised I have a workout to do before I head off to school so definitely getting up about 7:30. I'll try to post it before I leave but if not I'll post it when I get home... quite late (after my exam).
~9700 steps today
(Hmmm... if I'd known it was that close I'd have made a point to do another 300 somewhere along the way.)
Food for the day:
Total: 1941 calories (19% fat, 32% protein, 49% carbs) 1791 without PWO shake
Breakfast - egg/egg white, salsa, roll with jam, half grapefruit (283)
AM Snack - chocolate zucchini cake (78)
Lunch - multi-grain tortilla, mustard, eye of the round, lettuce, apple (438)
PWO: protein shake with frozen berries (150)
PM Snack - hummus, flatbread (164)
Dinner - beef/turkey burgers, multi-grain sandwich thin, condiments, salad w/dressing (722)
Evening Snack - chocolate zucchini cake, fruit salad (174)
Wednesday, October 28, 2009
October 27th, 2009
(I'll post today's workout later with my food, but this was from earlier today.)
Yesterday was a weird day. I'm not sick, but didn't feel well. During my break I was doing work in the cafeteria in my coat, and still getting chills from time to time. Last night I was extremely cold and tired and fell asleep on the couch about 10pm. I had planned on either going to the desk and making a post, or grabbing the laptop and making a post... but neither happened. After sleeping pretty much 11 hours (almost uninterrupted) I feel reasonably decent, but still kind of tired.
~7500 steps
Food for the day:
Total: 1698 calories (25% fat, 25% protein, 50% carbs)
Breakfast - egg/egg white, salsa, roll with jam, half grapefruit (283)
AM Snack - chocolate zucchini cake (78)
Lunch - multi-grain tortilla, mustard, eye of the round, lettuce, apple (438)
PM Snack - hummus, flatbread (164)
Dinner - chili with cheese, doritos, salad w/dressing (561)
Evening Snack - chocolate zucchini cake, fruit salad (174)
The Doritos are from the halloween box. Usually we buy multi-grain tostidos but we were out and it seemed more reasonable to use what we had on hand. They're packaged into 1oz packages so the calorie count is actually less than if I'd had the tostidos. Oddly enough I kind of like the plain tostidos better. I will (after halloween) be swapping out my afternoon snack (hummus/flatbread-164 cals) for the bags of chips and such that we have left (140-170 cals)... unless I get to the point where I can't just eat one bag.
Anyway, I've done my tutoring for the day and now I really do need to force myself to study a little for two midterms on Thurs (Statics) and Friday (Measurement Systems). Neither class is giving my troubles, and the content is a little on the dry side. I'll take a break in the afternoon to do my workout though.
Yesterday was a weird day. I'm not sick, but didn't feel well. During my break I was doing work in the cafeteria in my coat, and still getting chills from time to time. Last night I was extremely cold and tired and fell asleep on the couch about 10pm. I had planned on either going to the desk and making a post, or grabbing the laptop and making a post... but neither happened. After sleeping pretty much 11 hours (almost uninterrupted) I feel reasonably decent, but still kind of tired.
~7500 steps
Food for the day:
Total: 1698 calories (25% fat, 25% protein, 50% carbs)
Breakfast - egg/egg white, salsa, roll with jam, half grapefruit (283)
AM Snack - chocolate zucchini cake (78)
Lunch - multi-grain tortilla, mustard, eye of the round, lettuce, apple (438)
PM Snack - hummus, flatbread (164)
Dinner - chili with cheese, doritos, salad w/dressing (561)
Evening Snack - chocolate zucchini cake, fruit salad (174)
The Doritos are from the halloween box. Usually we buy multi-grain tostidos but we were out and it seemed more reasonable to use what we had on hand. They're packaged into 1oz packages so the calorie count is actually less than if I'd had the tostidos. Oddly enough I kind of like the plain tostidos better. I will (after halloween) be swapping out my afternoon snack (hummus/flatbread-164 cals) for the bags of chips and such that we have left (140-170 cals)... unless I get to the point where I can't just eat one bag.
Anyway, I've done my tutoring for the day and now I really do need to force myself to study a little for two midterms on Thurs (Statics) and Friday (Measurement Systems). Neither class is giving my troubles, and the content is a little on the dry side. I'll take a break in the afternoon to do my workout though.
Monday, October 26, 2009
October 26th, 2009
Power Training - Strength - Push-Pull Week 1(b)
I skipped the 3-5 min cardio warm-up. Anyway, did the rest of the warm-up, then did:
Clean Pull: 85t/5, 85t/5, 85t/5, 90t/5
Single Leg Supine Hip Extension: 6, 6, 6, 6
Bent Over Row: 115e/6, 115e/6, 115e/6, 115e/6
Single Arm Lat Pulldown: 6, 6, 6, 6
Cable Woodchop: 10, 10, 10, 10
Core Rows: (with 10lb dumbbells) 45s, 45s, 45s, 45s
47 mins, no idea on stats
I had problems with the HR monitor - kept registering 00 for heart rate. I'm trying to remember if I've washed it recently (thought so) but will rinse it out just in case. It's also possible that the transmitter needs a battery. It's also possible that I need to tighten the strap better. I pretty much gave up trying to get it to work early on, so the numbers are useless. I had issues yesterday, but they were brief. No big deal really, since I'm really just using it more to time myself.
-----
I don't really have anything else to add tonight. It was a reasonably decent day. I got my lifting done and I did some homework and now I'm off to bed. Such an exciting day.
Steps today ~9800
Food for the day:
Total: 1966 calories (23% fat, 27% protein, 50% carbs) 1816 + shake
Breakfast - egg/egg white, salsa, protein waffle with vanilla/peach syrup, half grapefruit (364)
AM Snack - beef jerky (108)
Lunch - beef barely mushroom soup, rolls, apple (454)
PWO: protein shake with frozen berries (150)
PM Snack - hummus, flatbread (164)
Dinner - tourtierre shepherd's pie, salad w/dressing (551)
Evening Snack - chocolate zucchini cake, fruit salad (174)
I skipped the 3-5 min cardio warm-up. Anyway, did the rest of the warm-up, then did:
Clean Pull: 85t/5, 85t/5, 85t/5, 90t/5
Single Leg Supine Hip Extension: 6, 6, 6, 6
Bent Over Row: 115e/6, 115e/6, 115e/6, 115e/6
Single Arm Lat Pulldown: 6, 6, 6, 6
Cable Woodchop: 10, 10, 10, 10
Core Rows: (with 10lb dumbbells) 45s, 45s, 45s, 45s
47 mins, no idea on stats
I had problems with the HR monitor - kept registering 00 for heart rate. I'm trying to remember if I've washed it recently (thought so) but will rinse it out just in case. It's also possible that the transmitter needs a battery. It's also possible that I need to tighten the strap better. I pretty much gave up trying to get it to work early on, so the numbers are useless. I had issues yesterday, but they were brief. No big deal really, since I'm really just using it more to time myself.
-----
I don't really have anything else to add tonight. It was a reasonably decent day. I got my lifting done and I did some homework and now I'm off to bed. Such an exciting day.
Steps today ~9800
Food for the day:
Total: 1966 calories (23% fat, 27% protein, 50% carbs) 1816 + shake
Breakfast - egg/egg white, salsa, protein waffle with vanilla/peach syrup, half grapefruit (364)
AM Snack - beef jerky (108)
Lunch - beef barely mushroom soup, rolls, apple (454)
PWO: protein shake with frozen berries (150)
PM Snack - hummus, flatbread (164)
Dinner - tourtierre shepherd's pie, salad w/dressing (551)
Evening Snack - chocolate zucchini cake, fruit salad (174)
Sunday, October 25, 2009
October 25th, 2009
Power Training - Strength - Push-Pull Week 1(a)
Oh look, a workout!
I skipped the 3-5 min cardio warm-up and I'm amazed how painful the heel was once I put a shoe on it. I've been going around barefoot all weekend and I'd pretty much forgotten about it. Anyway, did the rest of the warm-up, then did:
Squat Jumps: 5, 5, 5, 5
Clean-grip Deadlift: 145t/6, 145t/6, 145t/6, 145t/6
Dumbbell Alternating Bench: 25e/6, 25e/6, 25e/6, 25e/6
Push Press: 65t/6, 65t/6, 65t/6, 65t/5 <--- couldn't make that last rep
Cable Woodchop: 10, 10, 10, 10
Four Point Plank: 30s, 30s, 30s, 30s
45 mins, 193 cals, Max HR: 137 (77%), Avg HR: 100 (57%)
It wasn't a bad workout. I'm so used to the longer workouts that it seemed kind of short. I'll have to see tomorrow what I can do about the warm-up. I don't know if I need to get the HR up though. The shoulder made a funny noise on the 3rd set (no pain) of the Push Press, and I just couldn't push through on the last rep of the 4th set. Yet it feels fine now.
Anyway, off to light the BBQ for dinner!
-----
Well, I got most of what I wanted to accomplish done this weekend, but I could have easily used an extra day. I'll definitely be making use of my free time at the school on Tuesday to start studying for the exams I have Thursday and Friday. I don't think that the piccalilli turned out that well, but we'll see. It's not that it's bad, it's just that it isn't what I expected. I was thinking relish and it's more like pickled vegetables in a brine. We put a jar in the fridge and I'll maybe drain off the liquid and try some with my hamburger on Wednesday.
Other than that, nothing really to add for the day. I made some pasta sauce (chicken, beef, tomatoes, mushrooms, onions, etc.) and it's now freezing as we speak. The soup is all in the freezer (except for the stuff we'll have tomorrow) and I left out a serving of the pork tourtiere base so I'll make that with some potato for tomorrow.
Steps today ~8700
I wasn't sure if I was going to add any more calories for lifting, but decided to add a PWO shake with some protein powder and some fruit. Mainly I did this because I know that my protein levels aren't as high as they've been. Of course today I was late enough that I could have taken the shake instead of the afternoon snack (but I didn't).
Food for the day:
Total: 2006 calories (22% fat, 35% protein, 43% carbs) 1856 + shake
Breakfast - egg/egg white, salsa, protein waffle with vanilla/peach syrup, half grapefruit (369)
AM Snack - none (0)
Lunch - turkey noodle soup, rolls, apple (440)
PWO: protein shake with frozen berries (150)
PM Snack - hummus, flatbread (164)
Dinner - sirloin steak, corn, butter, salad w/dressing (708)
Evening Snack - chocolate zucchini cake, fruit salad (174)
Oh look, a workout!
I skipped the 3-5 min cardio warm-up and I'm amazed how painful the heel was once I put a shoe on it. I've been going around barefoot all weekend and I'd pretty much forgotten about it. Anyway, did the rest of the warm-up, then did:
Squat Jumps: 5, 5, 5, 5
Clean-grip Deadlift: 145t/6, 145t/6, 145t/6, 145t/6
Dumbbell Alternating Bench: 25e/6, 25e/6, 25e/6, 25e/6
Push Press: 65t/6, 65t/6, 65t/6, 65t/5 <--- couldn't make that last rep
Cable Woodchop: 10, 10, 10, 10
Four Point Plank: 30s, 30s, 30s, 30s
45 mins, 193 cals, Max HR: 137 (77%), Avg HR: 100 (57%)
It wasn't a bad workout. I'm so used to the longer workouts that it seemed kind of short. I'll have to see tomorrow what I can do about the warm-up. I don't know if I need to get the HR up though. The shoulder made a funny noise on the 3rd set (no pain) of the Push Press, and I just couldn't push through on the last rep of the 4th set. Yet it feels fine now.
Anyway, off to light the BBQ for dinner!
-----
Well, I got most of what I wanted to accomplish done this weekend, but I could have easily used an extra day. I'll definitely be making use of my free time at the school on Tuesday to start studying for the exams I have Thursday and Friday. I don't think that the piccalilli turned out that well, but we'll see. It's not that it's bad, it's just that it isn't what I expected. I was thinking relish and it's more like pickled vegetables in a brine. We put a jar in the fridge and I'll maybe drain off the liquid and try some with my hamburger on Wednesday.
Other than that, nothing really to add for the day. I made some pasta sauce (chicken, beef, tomatoes, mushrooms, onions, etc.) and it's now freezing as we speak. The soup is all in the freezer (except for the stuff we'll have tomorrow) and I left out a serving of the pork tourtiere base so I'll make that with some potato for tomorrow.
Steps today ~8700
I wasn't sure if I was going to add any more calories for lifting, but decided to add a PWO shake with some protein powder and some fruit. Mainly I did this because I know that my protein levels aren't as high as they've been. Of course today I was late enough that I could have taken the shake instead of the afternoon snack (but I didn't).
Food for the day:
Total: 2006 calories (22% fat, 35% protein, 43% carbs) 1856 + shake
Breakfast - egg/egg white, salsa, protein waffle with vanilla/peach syrup, half grapefruit (369)
AM Snack - none (0)
Lunch - turkey noodle soup, rolls, apple (440)
PWO: protein shake with frozen berries (150)
PM Snack - hummus, flatbread (164)
Dinner - sirloin steak, corn, butter, salad w/dressing (708)
Evening Snack - chocolate zucchini cake, fruit salad (174)
Saturday, October 24, 2009
October 24th, 2009
I had a busy day today. I got the meat veggie mixture cooked (and frozen) for the tourtiere shepherd's pie. I got a huge pot of beef barely mushroom soup made. I also did the prep work for a batch of piccalilli that will be made with green tomatoes, onions and peppers. It started because my mother couldn't bring herself to chuck out the tomatoes left on the plants outside. I stripped them off the vines but knew that most of them wouldn't ripen (even enough to make sauce) so the idea of doing something with them was born.
Oh well, why should tomorrow be any less busy than a normal Sunday? So at the moment I'm sitting in front of the fireplace (on the laptop) but I suppose I should get to bed so I can start working again in the morning. I got a good piece of the lab report done, but will need to finish it up tomorrow. I'd like to take a quick look at the Statics, but I can push it off until Monday after school if I need to. The test isn't until Thursday night, and the reality is that I need to review closer to the test date anyway.
~13400 steps today
Food for the day:
Total: 1700 calories (23% fat, 32% protein, 45% carbs)
Breakfast - egg/egg white, salsa, protein waffle with vanilla/peach syrup, half grapefruit (364)
AM Snack - chocolate zucchini cake (78)
Lunch - multi-grain tortilla, mustard, roasted chicken, lettuce, apple (418)
PM Snack - hummus, flatbread (164)
Dinner - mediterranean lemon chicken, mixed veg, salad w/dressing (502)
Evening Snack - chocolate zucchini cake, fruit salad (174)
That was a new recipe tonight - basically marinating the chicken overnight in a mix of lemon juice/zest, oil, wine, a touch of honey, seasonings and then roasting it in the oven. I boiled up the pan juices, tossed in a tsp of butter, and served it over the whole thing.
Oh well, why should tomorrow be any less busy than a normal Sunday? So at the moment I'm sitting in front of the fireplace (on the laptop) but I suppose I should get to bed so I can start working again in the morning. I got a good piece of the lab report done, but will need to finish it up tomorrow. I'd like to take a quick look at the Statics, but I can push it off until Monday after school if I need to. The test isn't until Thursday night, and the reality is that I need to review closer to the test date anyway.
~13400 steps today
Food for the day:
Total: 1700 calories (23% fat, 32% protein, 45% carbs)
Breakfast - egg/egg white, salsa, protein waffle with vanilla/peach syrup, half grapefruit (364)
AM Snack - chocolate zucchini cake (78)
Lunch - multi-grain tortilla, mustard, roasted chicken, lettuce, apple (418)
PM Snack - hummus, flatbread (164)
Dinner - mediterranean lemon chicken, mixed veg, salad w/dressing (502)
Evening Snack - chocolate zucchini cake, fruit salad (174)
That was a new recipe tonight - basically marinating the chicken overnight in a mix of lemon juice/zest, oil, wine, a touch of honey, seasonings and then roasting it in the oven. I boiled up the pan juices, tossed in a tsp of butter, and served it over the whole thing.
Weight and Identity
I was reading something yesterday over on JP Fitness that got me thinking about weight and identity. Let me start by saying that I've never felt unwelcome over there. In fact, quite the opposite. It was some silly post by someone that didn't think before hitting the post button. However, it was basically a pretty obese-negative comment, from someone that had lost a hundred pounds over about 15 months and has maintained that loss over 6 years. Now, I'll point out that it was a guy who had posted this, and I don't know how long he had been obese before losing the weight.
It left me wondering when people lose their weight if they ever lose the identity that they formed while overweight and/or obese. I am, and have always been an obese adult. Yes, I've gone from being morbidly obese (BMI of 70) to simply obese (BMI now under 40, but just), but I'm still obese. I know that someone meeting me today on the street doesn't know where I've come from either. To them I'm just another obese person, who is often considered a less worthy member of society.
Now, I've personally never felt that I was a lesser person. However, I do know that it has shaped my views and attitudes as I became an adult carrying that excess weight already. In 30 or so pounds I'll definitely be lighter than I've ever been as an adult but I will still be obese. At the point where the weight is gone I wonder if I'll stop thinking of myself as an obese person, even if I'm not. I think part of me will always be that person. Partly because I know I'll have physical reminders of it, but also because I've been that person for so long. Even when I'm not obese anymore I feel that I'll still feel connected to what I was. Maybe I'm wrong though, perhaps I'll just become another fat-basher with the rest of them.
Nah, probably not. Just a thought though.
It left me wondering when people lose their weight if they ever lose the identity that they formed while overweight and/or obese. I am, and have always been an obese adult. Yes, I've gone from being morbidly obese (BMI of 70) to simply obese (BMI now under 40, but just), but I'm still obese. I know that someone meeting me today on the street doesn't know where I've come from either. To them I'm just another obese person, who is often considered a less worthy member of society.
Now, I've personally never felt that I was a lesser person. However, I do know that it has shaped my views and attitudes as I became an adult carrying that excess weight already. In 30 or so pounds I'll definitely be lighter than I've ever been as an adult but I will still be obese. At the point where the weight is gone I wonder if I'll stop thinking of myself as an obese person, even if I'm not. I think part of me will always be that person. Partly because I know I'll have physical reminders of it, but also because I've been that person for so long. Even when I'm not obese anymore I feel that I'll still feel connected to what I was. Maybe I'm wrong though, perhaps I'll just become another fat-basher with the rest of them.
Nah, probably not. Just a thought though.
Friday, October 23, 2009
October 23rd, 2009
It's like the perfect weekend to make soup. Cold, wet, and raining. It would have been nicer if it hadn't started bucketing down this afternoon when I was trying to shop. Anyway, on the list for the weekend (on top of studying and a lab report to do): beef barley mushroom soup, meat/tomato sauce (beef & chicken), the base for tourtierre shepherd's pie (going to make it with lean ground pork and chicken), and maybe some zucchini chocolate cake just because I don't think I'll be doing anything outside.
- - - - -
Boy it's a long day when you're awake at 4:30am and can't get back to sleep. That's kind of unusual for me, but luckily it doesn't happen often. CAD was good this morning (did lots of helping, as I didn't have much else to do) although I won't likely get a mark until next week (as they aren't due until then). It was just a weird day with me being completely unmotivated to do much work. We finished up early enough that we ended up at the pub for a while. Yep, my afternoon snack was beer. In my own defense, I only bought one of the two I drank. Okay, I could have said no (but didn't).
The in the rain/wind I came back to town and started to do the shopping. Five stores later (and lots more rain) I got home, put stuff away, and then it was time to make dinner. I had planned on doing some school work this evening, but it just didn't happen. Did a little research on the lab report due Tuesday and half watched an episode of Midsomer Murders.
Now I'll be off to bed and try working like a devil tomorrow so Sunday can be a little quieter. I've got my workout logs ready for Sunday and I'm quite looking forward to getting back to lifting.
~12500 steps today
Food for the day:
Total: 1938 calories (26% fat, 30% protein, 44% carbs)
Breakfast - egg/egg white, salsa, roll with jam, half grapefruit (283)
AM Snack - none (0)
Lunch - multi-grain tortilla, mustard, smoked pork, lettuce, apple (457)
PM Snack - beer (300)
Dinner - pasta with meat sauce and parmesan cheese, salad w/dressing (724)
Evening Snack - chocolate zucchini cake, fruit salad (174)
- - - - -
Boy it's a long day when you're awake at 4:30am and can't get back to sleep. That's kind of unusual for me, but luckily it doesn't happen often. CAD was good this morning (did lots of helping, as I didn't have much else to do) although I won't likely get a mark until next week (as they aren't due until then). It was just a weird day with me being completely unmotivated to do much work. We finished up early enough that we ended up at the pub for a while. Yep, my afternoon snack was beer. In my own defense, I only bought one of the two I drank. Okay, I could have said no (but didn't).
The in the rain/wind I came back to town and started to do the shopping. Five stores later (and lots more rain) I got home, put stuff away, and then it was time to make dinner. I had planned on doing some school work this evening, but it just didn't happen. Did a little research on the lab report due Tuesday and half watched an episode of Midsomer Murders.
Now I'll be off to bed and try working like a devil tomorrow so Sunday can be a little quieter. I've got my workout logs ready for Sunday and I'm quite looking forward to getting back to lifting.
~12500 steps today
Food for the day:
Total: 1938 calories (26% fat, 30% protein, 44% carbs)
Breakfast - egg/egg white, salsa, roll with jam, half grapefruit (283)
AM Snack - none (0)
Lunch - multi-grain tortilla, mustard, smoked pork, lettuce, apple (457)
PM Snack - beer (300)
Dinner - pasta with meat sauce and parmesan cheese, salad w/dressing (724)
Evening Snack - chocolate zucchini cake, fruit salad (174)
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