Workouts

Getting a little slack on the blogging but here is my update
Wednesday 1/13- rest day

Thursday 1/14 - Gym 5 minute warm up on the Precor Elliptical
Leg workout as followe
Quad Extensions, Hamstring curls, Seated Leg Press machine, Calf raises
24 total reps each, as heavy as I could go and still do a set of 6 or more.  1 min rest, moving quickly
Calf raises with a 20lb dumbell, sets of 10 till I began to cramp
Finnish off with 10 minsutes on the bike

Friday 1/15 - Gym legs were heavy from the day before, but not sore.  Kinda surprised at that.
20 minutes on the Precor light resistance his cadence
Hanging ab leg raises, 3 sets
20 minutes on the bike - light resistance with 1 minute standing sprints moderate resistance every 5 minutes followed by 30 sec. seated before returning to light resistance

Sat - 1/16 legs feel pretty good, plan on riding today.  Will update later I hope.

Workouts1/11 - 1/12

Tuesday 1/12
Wii EA Active Personal Trainer 30 day challenge
High Intensity - still tough, great lunges and jumps on this one.


Monday 1/11
30 mins on the Precor free stepper.  Pace HR, 145-160
10 mins hanging leg raises for the abs

Weekend workouts 1/8-1/10

Friday 1/8
Precor free stepper elliptical - 30 mins at 150-160 HR
15 mins Spinning, ultra high tension spins up with 1 recovery beteween each set
Saturday 1/9
Day 3 of the 30 day Wii Active workout - still really good, tough workouts
walked Concord Mills Mall for 3 hours!
Sunday - Lets Ride! The mud and stream feeders were frozen! Temps in the low thirties, good ride though.
Did a good solid ride at South Side
Left loop to High and Dry back to the main loop
River trail to Outlaw to the Playground trail back to Lizzard
Lizzard backwards to the bottom of centerline and then up! 

Workout 1/7/10

At home - 30 mins pace (140-150 HR) on the bike trainer
15 minutes - immediately off the bike onto the elliptical at 150-10 HR
10 min ab work on the floor

Workout 1/6/10

Rest day - went to lunch with a crowd from work. At home, did about 20 minutes of stretching to loosed up. Got a massage today, it did wonders for my back but its still not 100%. Back to the grindstone tomorrow.

Work out 1/5/10

At the gym at work:
10 minute warm up on the Precor free stepper elliptical
2 sets - hanging ab crunch leg lifts
30 minute Spin and Pump class - Spinning sessions interrupted by sets of upper body with resistance bands and dumbells. All done on the bike. It was a great workout. Arms and legs were fired up afterwards
At home:
Wii Active work out 2, on moderate level. Took 32 minutes to finnish and worked up a serious sweat, legs were once again fired up as well as my biceps and shoulders this time.

Daily Food Log

I will try to post everything I eat and drink here each day. Seeing it may help me change my ways.
What i eat
eggs - Egglands Best or similar Omega 3 or organic eggs only
Bread - Natures own double fiber
cheddar - Cabot 50% reduced fat white cheddar, only available at Sams Club
Peanut butter - Smuckers all natural (only ingredient is pea nuts)

1/11 - 1/12
Monday and Tuesday
Fairly simple diet, standard lunches and dinners within the lists below
I have been hungrier than normal at night, snacking but not out of control.  The snacks are almost gone and won't be replaced!  I need to have a protien shake or something healthy as soon as I get out of work or the gym to keep from having the crash/craving cycle.
1/8-1/10
Not too bad
Pancakes with Turkey Sausage and sugrar free suyrup on Sat and Sunday
a little junk food, but in control
Sandwich with baked lays
Cracker Barrell Saturday night

1/7
sun rise 6:15a.m. 6oz of super fruit juice 8 oz protein drink
Bfast 9am= 1 slice w/p nut butter and 2 boiled eggs
11am snack - 1/2 deli ham sandwich
lunch - hand and cheese on whole grain with mixed greens, low fat cheese and mustard
dinner - home made veggie soup and 2 slices of cornbread, made low fat.
late snack - Fruit2Day fruit jug (8oz fresh fruit pruee)
junk - 3ozs of Knob Creek Bourbon with a splash of Blenhiems Gingerale and squirt of lime....Ahhhhhhhhhh!
 
1/6/10
sun rise 6:15a.m. 6oz of super fruit juice 8 oz protein drink
breakfast 9:30 - whole grain flat roll w/Pnut butter, banana, 2 boiled eggs
lunch - grilled chicken Ceasar Salad with feta and water
Dinner - grilled low fat ham and cheese on whole grain bread and baked lays
junk - ate 3 pieces of left over Christmas candy, oh well, had to splurge

1/5
sun rise 6:15a.m. 6oz of super fruit juice 8 oz protein drink
breakfast 9:30 - 1 slice bread w/Pnut butter, banana, 2 boiled eggs
11 am snack - bread w/Pnut butter
Lunch - 2pm - 1 eft over fajitas wrap from 1/4, 2 clementines no rice
Dinner - organic mixed greens, with grilled pork, bagel chips in salad and 2 boiled eggs, coke Zero

1/4/10
sun rise 6:15a.m. 6oz of super fruit juice 8 oz protein drink
breakfast at 9:30 slice of double fiber bread with Pnut butter and 2 boiled eggs
Lunch - turkey sandwichon with cheddar, mustard and a bowl of fruit
Late Snack - Banana
Dinner - homemade Fajitas, chicken, peppers and onions on whole grain tortillas with Spanish rice and tomatoes, coke Zero