rdf803's BodyBlog

15Jan08

rdf803 — Wed, 16 Jan 2008 10:05:50 +0000

WORKOUT:

Cardio:

20 min of HIIT w/ a five-minute cool-down: did two-minute intervals of 2.5 mph at 15% incline and 6.0 mph at 5% incline

Weights:

Upright Rows
Hanging Leg Raises
Front Arm Extension
Side DB Arm Extension
Shrugs
Overhead Military Press
Decline Crunches
Did three sets of each–combined first two exercises into a superset, next four exercises into a superset, then did the decline crunches.

FOOD:

Food Intake was good today. Exceeded my ideal caloric intake a bit, but it’s usually way below where it needs to be, so it’s probably good for my metabolism to shock it a bit.

Oatmeal w/ cinnamon and raisins (and a bit of brown sugar w/ splenda)
Scrambled Egg
Sausage Links
Canned fruit w/o added sugar
Chicken w/ mixed veggies
Goat Whey Shake
N.O. Explode & Xtend
Chicken w/ steamed veggies
Mixed Nuts
2 pcs. dark chocolate
Light Key Lime Mousse (homemade–not as sinful as it sounds!)

14Jan08

rdf803 — Tue, 15 Jan 2008 08:41:50 +0000

FIRST CARDIO SESSION:

I did forty minutes on the treadmill…it has a feature that shows you where you would be if you were on a track, so I walked a lap at 15% incline between 2.6 and 3.0 mph, then ran a lap at 5% and 5.0 mph (upped it to 6.0 a few times and 7.0 a few times, but only for about 15-30 seconds). Did six laps total, then a ten-minute cool down. One of the best cardio sessions I’ve had in quite a while! This afternoon I will probably just do my regular thing–walking at 15% between 2.6 and 4.0 mph.

SECOND CARDIO SESSION:

I was running short on time, so I opted for HIIT. So I did ten cycles of one minute walking (2.5 mph at 5% incline) and one minute running (6.0-7.0 at 5% incline). I then did a five-minute cool-down.

WEIGHTS: (3 sets of each except pull-down super-set…just did two of those)

bent over rows

lateral rows

cable pull-down

reverse pull-down
narrow grip pull-down
bench dips
tricep kickbacks

FOOD:

goat whey shake / oatmeal
N.O. Explode / Xtend
ham slices w/ mustard, pickles and a few green olives
N.O. Explode / Xtend
chicken and steamed veggies
low-fat key lime dessert

Didn’t eat enough food, but the quality was much better. I was at the gym twice today so I didn’t have time to eat much in between gym visits. I go back to work tomorrow so I will be able to eat quite a bit more tomorrow. I can’t wait!

12-13Jan08 (and a rant)

rdf803 — Mon, 14 Jan 2008 09:45:26 +0000

Not posting food intake for this weekend–had drill this weekend, didn’t eat perfectly, nor did I try. I didn’t completely give up, either, but had a few things that aren’t really considered "clean eating". I seem to get "constructive criticism" when I am honest about "bad" food choices, so I’ll no longer be posting those on here. I really don’t need advice about nutrition because although I am not an expert, I know exactly what to eat and what not to eat. When I have a question, I ask, but unsolicited advice really rubs me the wrong way. I’m sure it’s well-intentioned, but my purpose in blogging is primarily to record my journey to excellent fitness. I know I will make mistakes along the way, but it seems that others want to kick me while I’m down. So I will only record my food intake on days where I eat as I should–hopefully that will be more and more often, but I’m going to do away with the daily journaling. Criticizing people does not help them to do better. It makes them want to give up. So to those who are offering advice, please make sure you’re giving advice to someone who wants it. Otherwise you’re wasting your time and energy, as well as theirs.

As far as workouts go, I did get a great leg workout yesterday afternoon. I did a giant set and a half of several different types of lunges, squats, and deadlifts…also some calf raises. Hadn’t done that before, but evidently it worked because I am sore today! Supposed to do a spin class early in the morning; don’t know if that’s going to happen or not. We’ll see how the legs feel tomorrow. Might work some of the soreness out…that would be good.

Okay, gonna get off this thing before I go on another rant.

11Jan08

rdf803 — Sat, 12 Jan 2008 06:31:49 +0000

Okay, here’s food for today:

McD’s sausage and eggs
Pkg of lemon sandwich cookies
Pkg of cheese/pb crackers
2 soft chicken tacos
McD’s choc. low-fat ice cream

Again, less than perfect. Also didn’t work out today. Kept away from emotional eating, so that was a small success. Bad news has really zapped my energy. I’m good on weights for this week except for my leg workout, but I’ll get that done tomorrow or Sunday. Could’ve used some more cardio, but I’ll try to get some more of that done, too. Next week will be better.

10Jan08

rdf803 — Sat, 12 Jan 2008 02:11:02 +0000

Guess I forgot to post my food and workout for yesterday. Understandable, since I did NOT do well! I caved in to my carb cravings late morning and early afternoon. Would NOT have happened if I hadn’t let myself get hungry. Lesson learned—again.

Food:

Oatmeal
Goat whey shake
Pkg of lemon sandwich cookies
Pkg of wheat/cheese crackers
3 pcs. of white cake–YIKES! (I did scrape off ALL the icing, and they were small pieces, but still bad.)
Goat whey shake
5 sour balls
Rotisserie chicken, glazed carrots, green beans, and garden salad w/ balsamic viniagrette
Don’t think I missed anything else, but if I did–I’ll edit later!

Workout:
DB bench press
DB flyes
DB bicep curls
DB hammer curls
35 min. cardio–treadmill (for some odd reason, had a GREAT amount of energy for cardio. That almost never happens!

9Jan08

rdf803 — Thu, 10 Jan 2008 10:50:39 +0000

Still felt a little sickly today, so I slept in, took a two-and-a-half hour nap this afternoon, and didn’t hit the gym ’til this evening. Also skipped cardio.

Here’s what I ate:
Oatmeal
Chicken Soup and 1/2 PB Sandwich on Whole Wheat Bread
2 Boca Burgers, sweet potato, and steamed veggies

Workout:

Upright rows w/ ez-curl bar
Front raises w/ ez-curl bar
Military press
Lateral raises
Shrugs
Hanging Leg Raises

Not too bad for a day like today. Gotta get some cardio done tomorrow, though. Still have LOTS of fat to lose and it’s not going away voluntarily! Gotta show it who’s boss.

8Jan08

rdf803 — Wed, 09 Jan 2008 22:22:11 +0000

Yesterday I was traveling, didn’t feel well, and under a great deal of stress, so my diet was less than perfect but tried to keep it somewhat reasonable. Didn’t get a workout, but will be sure to hit the gym today.

3 slices whole wheat bread
2 eggs, 2 slices whole wheat toast, and ham
BBQ brisket, hot links, 1/2 slice garlic bread, and cole slaw (split the dinner w/Mom)
2 bowls of chicken soup (w/ brown rice and mixed veggies)

I hydrated well and took all my supplements, so it wasn’t a complete disaster…just not as clean as it could’ve/should’ve been. But today is a new day!

7Jan08

rdf803 — Wed, 09 Jan 2008 22:17:40 +0000

Okay, so here’s what I ate on Monday:

Oatmeal
Goat whey shake
1/2 Nat PB Sandwich on whole wheat bread
Goat whey shake
2 ham slices w/ mustard

Didn’t really eat enough, but it was just one of those days. Did get a good workout, though.

Workout:

Cable pull-downs
Reverse cable pull-downs
Close-grip pull-downs
Bent-over rows
One-arm OH tricep extensions
Bench dips
a.m. 40 min. cardio
p.m. 20 min. cardio

6Jan08

rdf803 — Mon, 07 Jan 2008 06:16:50 +0000

Went out to eat for a late breakfast this morning. Had the following:

1 slice of egg white french toast w/ sugar free syrup
egg beaters
slice of ham
cottage cheese
1/2 slice whole wheat toast

Afternoon:
Goat Whey Protein Shake
Evening:
Chicken and Mixed Veggies

I was so full from breakfast that I didn’t eat all of my meals today. Also, my hubby told me about a spinning class that he took on base before, and they have it tomorrow, so I skipped my leg workout today because I will get a leg workout AND cardio all at once tomorrow! I can’t wait! I’m sure I’ll be hurting BIG TIME afterwards, but as of right now I am really looking forward to it.

5Jan08

rdf803 — Mon, 07 Jan 2008 01:36:11 +0000

Okay, so yesterday I had two former students visiting, so I was a little distracted and didn’t get all of my meals in. Also did not go to the gym, but I will go today instead. Here is what I ate:

McDonald’s breakfast burriteo and a fruit ‘n’ yogurt parfait
Pei Wei brown rice, one lettuce wrap and some edamame (and a few fortune cookies!)
Beef Tenderloin, salad w/ italian dressing, and a baked potato
One scoop of lemon sherbet and one scoop of orange

Not really ideal as far as food goes, but for eating out each meal, it wasn’t bad. I weighed this morning and was up a pound, but I think it was probably from all the sodium. So I have been conscientious about drinking a LOT of water today. Not too far away from a gallon already and it’s only 1:30! So I’m going to take a nap, then hit the gym. Okay, later!