Okay, that headline might be a slight exaggeration, but I AM still around, and still pursuing my weight loss and fitness goals.
I just took a little detour over the past week or so.
Of course, some of it was planned. I workout at the Carroll Wellness Center, and they were closed last week because of some rather significant upgrades the facility folks were making there. Virtually all of the cardio equipment has been replaced with nice, new, sleek-looking machines; the broken dumbbells and weights have been replaced, and we even have some new benches and other material.
Along the way, the folks there put in new flooring and painted the walls -- it's actually looking pretty slick looking in there, almost like being at a whole new gym.
Of course, that mean no working out last week. I did take a couple of shortish walks (20 minutes) and did a little bit of stationary biking one night with an old bike I had set up on a stand to keep it from taking off, but mostly last week was simply no exercise.
And since I wasn't working out, I might not have eaten as healthy as I should have.
I don't want anything to think I just lost it and ate a dozen tacos and a pound of hot wings every night. Most days last week I actually ate like I was still on the weight-loss plan during the day, and went off at night. Still, as much as I hate to admit it, I believe I picked up a few pounds last week. I was actually afraid to step on the scale this morning when I went back to the fitness plan fulltime.
Maybe I'll weigh myself tomorrow, I don't know.
Anyway, I'm back, full force, ready to spend the next 10 to 12 weeks seeing how close I can come to finishing off my goal of dropping 80 pounds. Even a week off isn't going to derail this -- I've come too far, and worked too hard, to fall completely off the wagon.
So today I was back, fully, and other than a birthday dinner coming up on Friday, I don't know that I'll be off the eating plan more than a couple or three times over the next couple of months.
So, here's the school on my day today -- because I haven't worked out in more than a week, I did take it easy, doing lighter weight and, in some cases, fewer sets. I'll be back to the my previous levels within a week or so.
Workout -- Chest, shoulders and triceps
Barbell bench press
135 pounds -- 10 reps
185 pounds -- 8 reps
205 pounds -- 8 reps
195 pounds -- 8 reps
Incline Dumbbell Bench Press
60 pound dumbbells -- 2 sets, 1 at 12 reps, 1 at 10 reps
Seated Barbell Overhead press
95 pounds -- 2 sets, 8 reps each
Seated machine side raises
95 pounds -- 2 sets, 12 reps each
Seated machine rear delt flyes
125 pounds -- 2 sets, 10 reps each
Seated Dumbbell Overhead Extension
60 pounds -- 2 sets, 10 reps each
Machine Triceps Dip
255 pounds -- 1 set, 15 reps
Seated Machine Crunch
110 pounds -- 2 sets, 15 reps each
Food for the day
Eggs -- 1 whole, 2 whites
Lean ham -- 1 ounce
Whole Wheat Noodles -- 3.2 ounces
Boiled Chicken Breast -- 4 ounces
Mixed veggies -- 2/3 cup
Sesame Oil -- 1 teaspoon
Soy sauce -- 1 tablespoon
Seasoned Chicken Breast -- 4 ounces
Mixed greens salad
Fat Free Greek Yogurt
Chicken breast -- 4 ounces
Cheddar Cheese -- 3/4 serving
Totals for the day
27 grams fat
119 grams protein
Water -- 68 ounces
Diet soda -- 34 ounces
Wow, I haven't eaten much today, and I'm still hungry. I might have a little late-night snack before bed. If I do, I'll update everything.
Thanks for stopping by!