Day 1A -- 60 in 60

That's right, since I had a bit of a false start with the original Day 1, this will be day 1A.

Of course, even this is late. I usually try to do my blog at the end of the day, late at night, but was simply too tired last night. So, you get the LATE Day 1A blog. Since it's late, I'll be quick and to the point.

Monday I did weight training for the workout, and did okay on the eating. Perhaps even came in too low there. And remember, many days I'm going to spell out exactly what I do, exercise wise, as well as what I eat. I figure if anyone wants to give this a try, this can be a bit of a model to follow (though if you're not used to working out, you might want to go easier on the weights at first).

Also, I'll share some good, tasty, healthy recipes along the way!

Here's my workout for the day (Monday)

Weights (Chest, shoulders, triceps)

Bench Press
135 pounds -- 10 reps
165 ponds -- 8 reps
195 pounds -- 8 reps
225 pounds -- 6 reps
195 -- 8 reps

Incline Bench
115 pounds -- 15 reps
100 pounds -- 12 reps

Seated flyes (machine)
95 pounds -- 2 sets, 12 reps each

Shoulders
Seated rear shoulder flyes (machine)
120 pounds -- 2 sets, 15 reps each

Seated side raises (machine)
85 pounds -- 2 sets, 10 reps each.

Triceps
Cable press-down
130 pounds -- 15 reps
130 pounds -- 12 reps
130 pounds -- 10 reps

Weighted, seated crunch (machine)
95 pounds -- 15 reps
95 pounds -- 12 reps

That's it for the first day. You'll notice I do some work with machines. I prefer free weights, but the machines sometimes offer two advantages. First, I've got a bit of a forearm issue from an injury a couple of years ago, and if I put too much stress on it (such as doing standing flyes with dumbbells), I can find myself out of workouts for a week or two.

Second, they can offer a little bit of a cardio effect. Last night I was working out with my youngest son (usually both of my sons work out with me, but the older one was working). So during the shoulder portion of the workout, we each took a machine, did a set, then switched and did a set of the next exercise, then the next, then the next, with no rest breaks in between. Same with the triceps and ab work. That's hard to do with free weights because you have to change weights on the bar, which gives you a bit of a rest time. With machines, you just pull a pin out and slip it back it on the weight pack and you keep on moving.

We also probably went a little light on the shoulders. I wanted to do some overhead presses, but some older guy was more or less camping on the over head press machine (By that, I mean he would do a set, then just sit there for four or five minutes, like it was his living room sofa, before doing another set, then just sitting there. Man, do the work and move on!) We could have done presses with the barbell, but we were running a bit behind, so we just skipped it.

As for the eating? Here's how the day played out.

Breakfast
2 whole eggs
2 ounces lean ham

Lunch
Check breast, grilled, with some spicy coating -- 6 ounces
Black beans -- 1/4 cup
Mozzarella cheese -- 1/8 cup
Mixed lettuce/greens salad

Snack
Greek Yogurt (light, fat free)

First dinner
Lean Pork (grilled, light olive oil-based marinade) -- 5 ounces
Mixed veggies -- 1-1/2 cup

Second dinner
Stuffed zucchini (recipe below)

Snack
Baked tilapia -- 5.5 ounces

Totals
1,240 calories
38 grams fat
163 grams protein
Water -- 60 ounces
Diet soda -- 48 ounces

Well, clearly I need to up the water and cut back on the diet soda. Otherwise, I was a little low on total calories and protein for the day. I had intended to also have oatmeal at breakfast but ran out of time, a banana with my yogurt for the afternoon snack but wasn't that hungry, and I had intended to eat the fish, along with a sweet potato, for dinner. Unfortunately, I was running late from work when I got home and we went to the gym, so when I returned home I was too hungry to wait for it to cook, so I just had the stuffed zucchini for dinner, the fish for snack, and no sweet potato.

Oh, well, the diet's a work in progress.

Here's the recipe for stuff zucchini:

A zucchini cut in half length-wise, hollowed out, then stuffed with a mixture of 1-1/4 ounce lean ground beef, tablespoon of tomato sauce, tablespoon of spaghetti , a sprinkling of mozzarella cheese, all baked in the oven).

Well, I'm off, flying into Day 2A. Thanks for stopping by, come on back tonight to see how the day goes.

60 in 60 April Fool's!

Those of you reading this blog may remember last week, I think it was Thursday, I started a little program called 60 in 60, which was really about dropping 48 pounds in 60 days.

Well, APRIL FOOL's -- I really wasn't starting Thursday. I'm starting today.

Okay, that's not entirely accurate. I did start Thursday, just as I outlined in that day's blog. And Friday was going along just fine and dandy, I had eaten healthy all day and arrived home Friday evening ready to head to the gym and that's when I saw our driveway was full of cars.

Seems we had a visitor. A young man who's a close friend with most of my kids, who's in the Army, was home for a short leave. My sons wanted to put off our workout until Saturday, so they could hang around with him, and by the time all was said and done we took the crew out for a late Mexican dinner.

So much for the diet or the workout, right?

Then Saturday morning I realized we were really, really low on groceries. Never start a new eating plan the day before grocery day.

So, I just scrapped the whole thing and decided to OFFICIALLY start the 60 in 60 today, Monday, April 3 (although we did get a good weight workout on Saturday anyway).

Now, I realize, especially given my track record of, shall we say, less than stellar success at this weight loss and fitness thing, this is not an auspices start to my 60-in-60 program.

But, today I'm back on the eating plan, with a date at the gym tonight. And, I did lose a few pounds over the past four days anyway, though we're not going to count those. We'll start today, with a new weight in of 282.8.

So, my first goal here is to come in at 271.8 a week from now, and overall to come in at 234.8 within 60 days.

Starting TODAY (really, truly, the real deal this time, I mean it...)

60 pounds in 60 days?

Yep, that's what I've been looking for -- the perfect diet and exercise program, the one that has the weight just melting off of you.

It's out there, right? Every yahoo who's read a nutrition article or taken an exercise class thinks they have the perfect plan, it can't be hard to find, right?

Okay folks, I'll admit, my idea of a 60-pounds in
 60-days plan may be just a taaaad extreme.

Sorry folks, it ain't out there. I've searched high and low, Googled, Yahooed, WedMDed, I even Binged (we'll keep that just between the two of us, okay?). I've checked out bodybuilding sites, running sites, diet plans. I even made a visit to Oz (the doctor and the wizard),

Best I can find are a few plans that promise 8 pounds in two weeks! Up to 20 pounds in two months!
Up to two dress sizes in two weeks! (Um, not that I'm into, you know, dressing in dresses -- though, if it would get me 60 pounds of fat loss in two months I'd be tempted to slap that thing on and just call it a full-body kilt).

Of course, I knew going in there's no such thing as a 60-pound in 60-day plan. So I'm going to put together my own nutrition and exercise plan, with the goal of dropping 48 pounds in 60 days. Not exactly 60 pounds, but still -- 48, that's a HUGE challenge, you have to give me that.

Think I can do it? One of my kids has already weighed in saying no. We'll see.

Here are my weekly/monthly goals.

Week 1 -- lose 11 pounds
Week 2 -- drop 5 pounds
Week 3 -- drop 5 pounds
Week 4 -- lose 5 pounds
That leaves me two more days until a full 30 days are up, and I'll drop one more pound those days, for a grand total of 27 pounds the first month.

We'll take a look at setting weekly goals for the second month at that time.

Here are the ground rules I'll go by:

1. No drugs or supplements that screw around with your metabolic rate, heart rate, or anything like that. The ONLY supplements I may take will be protein powders/drinks, possibly some fish oil for achy joints, and maybe a few vitamins, though that would be a first for me, and a potassium supplement. The potassium is probably a must -- I've been down the road of severely low potassium levels before, and believe me it ain't pleasant (and it's far worse than a few cramping calves).

2. No days below 1,000 calories, and probably none below 1,200 calories.

3. Hold or increase strength over the two months.This is a key -- I want to exercise and eat in a manner that retains, or increases, lean body mass and strength. The weight loss has to be all fat!

Well, that's about it. All-natural, no ultra-starvation diets. Other than that, I'm pretty much anything goes.

I've already got a pretty good idea of what I'll be doing -- high protein with lots of lean meat, moderate carbs with lots of veggies, and low- to moderate fat, spread over five or six meals a day. Combine that with lots of water intake, three to four cardio sessions a week and three weight training sessions and it ought to be simple, right?

We'll see.

Anyway, that's the plan. Tomorrow morning -- Thursday. March 30 -- I'll do the official weigh-in and measurements. Every day, as I have time, I'll blog, telling you about the day, outlining what I ate for the day, what exercises I did that day, maybe tell you a little bit about what's going on at work, with my kids, my writing, whatever.

And each week, on Thursday, I'll weigh in and report the results.

Of course, if you have any questions or comments, feel free to drop them off here and I'll respond. Heck, go head and put in the comments whether you think I'm crazy or not....go ahead....

Ready?

Let's roll!

Half-way there! I've lost 40 pounds in 9 weeks

Okay, way back when I started this weight-loss effort, I said my eventual goal was to get healthy, fit, and be at a weight I was comfortable with. Having spent most of my adult life in the decidedly overweight category, I really wasn't sure how much weight to set as a goal, so I selected 199 pounds as my target.

That would be dropping 80 pounds. Yep, you might remember, the day I stepped on the scales and decided changes had to be made, I was 279 pounds.

Well, I can now say I'm more than half-way there.

This morning I tipped the scales at 238.2 pounds -- that's 40.8 pounds lost in nine weeks. Well, okay, I didn't officially start this until March 9, so technically it's been nine weeks and 2 days since I weighed in at 279. Either way, that's a lot of weight, in a considerably shorter time frame than I anticipated.

Truthfully, when I started this I wasn't entirely sure I'd see any success. I've done the up and down, up and down weight loss and weight gain so often, usually coming out heavier at the end than when I started, that I had to question whether this would be just another one of those failed attempts at getting fit.

I still haven't met success -- I have 39.2 pounds yet to lose to reach my target -- but I can actually see it on the horizon now, and not as distantly as I once thought. It's not going to happen overnight; heck, it's probably going to take a lot longer than the first half of the weight loss took, but it is within sight.

There are also some potential pitfalls along the way, the old "ah, one piece (of pie, cake, pizza, etc., etc.,) won't hurt," Or the "I'm just so tired, and I'm doing so well, I can skip tonight's workout (or this morning's cardio).

The truth is, either one of those statements would be true, and eating one bad thing or missing a single workout wouldn't really be the end of the world. Problem is, when you do both one day, or you end up eating something bad two or three times one week, and next thing you know you're right back at eating bad food all the time.

And that ain't going to happen.

The weight's come off much faster than I anticipated, so far, but it's still been a lot of work. Sometimes it's been fun, it's almost always felt rewarding, but it's also been a ton of work, and if nothing else, I'm not going to let all of that work and effort and sweat go to waste.

So it's on to the next 40 pounds (or 39.2)! And after that? We'll we figure that out as we start getting within grasp of that 199-pound mark. For now, it's back to the gym, back to the food planning, back to the weight loss pursuit.

Toward that end, today I sorta combined a couple of workouts. This was scheduled to be a back and biceps workout, with no cardio. But, if you've been reading along you may recall because of this past weekend's planned events, I knew I wouldn't get a Sunday leg workout, so I did a partial leg workout last Thursday (okay, about 80 percent of the normal leg workout), with plans to get a shorter leg workout in another day this week, followed by a full leg routine on Sunday.

Well, today was that day. I did a good portion of the usual leg routine, along with my normal back workout tonight, but skipped the biceps. They get a secondary workout with back work anyway.

So, here's my workout for the day:

Legs
Squats
135 pounds, 1 set, 10 reps
185 pounds, 1 set, 8 reps
225 pounds, 1 set, 8 reps
255 pounds, 1 set, 6 reps
225 pounds, 1 set, 8 reps

Leg curls
90 pounds, 1 set, 10 reps
100 pounds, 1 set, 8 reps

Standing calf press
450 pounds, 1 set, 12 reps
500 pounds, 1 set, 10 reps

Back
Seated machine row
130 pounds, 1 set, 10 reps
200 pounds, 2 sets, 10 reps each

Wide-grip seated rows
160 pounds, 2 sets, 8 reps each

Dumbbell bent-over row
65 pounds -- 2 sets, 10 reps each

Weighted machine crunch
125 pounds -- 1 set, 20 reps
125 pounds -- 1 set, 12 reps

Eating for the day

Breakfast
Coffee
Eggs -- 1 whole, 2 whites
Lean ham -- 1 ounce

Snack
Powerbar (yes, yes, I know, dubious health benefits at best with all that sugar)

Lunch
Boiled chicken breast -- 4 ounces
Rice -- 5/8 cup, cook in sesame oil
Veggies -- 1/2 cup, cook in sesame oil

Snack
Fat free Greek Yogurt

Dinner
Boiled chicken breast -- 4 ounces
Rice -- 5/8 cup, cook in sesame oil
Veggies -- 1/2 cup, cook in sesame oil

Snack

Haven't had that yet, but will update when I do

Totals for the day

Calories -- 1,160

Fat -- 33 grams

Protein -- 94 grams (wow, that's really low. I'll add to that in a bit with my snack)

Water -- 70 ounces so far

Diet soda -- 36 ounces

Altering The Routine for a Big Weekend Ahead

One of the things I'm learning through this process of losing weight and getting fit is that one of the keys to success is planning.

It's hard to eat right during the day if you haven't plotted out your menu, cooked the food and packed everything up in the appropriate-sized servings. And starving when you arrive home from work, or after a workout, without having planned what you're going to eat -- and ensuring it's ready or can quickly be prepared -- are recipes for disaster.

Working out is similar -- you can't hop out of bed at 6 in the morning to head to the gym if you didn't go to bed until 2 that morning. And you have to look down the road at potential obstacles to your regular workout routine, occasionally making some changes to your normal schedule to accommodate those obstacles.

This weekend is one for me -- a big obstacle in sticking both with the 30-day clean eating plan and my regular workout routine. Saturday my oldest daughter is graduating from Radford University (YEAH!!! -- more on that in a later blog), and then Sunday is Mother's Day. 

Thankfully, Radford U. is less than an hour's drive from where we live, but we'll be hitting the road somewhere between 9 and 10 that morning and won't be back until sometime late that evening. Since Saturday is normally my off-day for workouts, that shouldn't matter, right?

Well, on Sunday we'll be taking my wife out for Mom's Day, and since my oldest son has to work that night, we're limited to lunch. And since the gym is only open 1 p.m. to 4 p.m. on Sunday, that means I can't get in for my regular leg workout -- and there's no way I'm going to go two weeks between workouts (from last Sunday until the Sunday a week after Mother's Day).

That's where planning and shifting things around a bit come in. Thursday is usually one of my two long cardio days. However, today I did a leg workout. A little bit lighter than normal for a Sunday, but still a pretty good, taxing workout. Afterward, I did a light, easy cardio workout (probably ridiculously easy for most people). 

Tomorrow, Friday, I plan to do my regular morning cardio and evening weight training, then Saturday I'll go down to the gym as soon as it opens, get a quick, hard 30-minute cardio routine in, and use Sunday as my off-day.

Then, next week, I'll probably do another, abbreviated leg routine either Tuesday or Thursday, followed by full legs that Sunday, and then I'm back on the regular schedule.

In re-arranging the schedule like this, I'm probably sacrificing a little in the cardio work, and maybe even getting a tiny bit more work for legs. If I didn't do this, though, I fear I'd end up missing legs altogether this week. At this point, I'm willing to give up a little on the cardio in exchange for keeping the weight training on target. 

I'm also doing a little advance work on the eating front, as well. I'm not going to slip on the 30-days of clean eating, although it's likely I might end up taking in a few more calories each day than normal. Yesterday, today, and tomorrow I've tried to cut my calories a bit, just about 100 to 150 fewer calories each of the three days, from what I might otherwise take in. 

I've also checked out nutritional values on the menus of the places we'll eat (both my daughter and my wife long-ago made it known where they wanted to go on their respective big days), so I'll know what I'm going to eat before getting there. And, at the reception my daughter's department will have for their grads after the ceremony, when everyone else is munching on cookies and punch, I'll be sneaking bites of a protein bar (though, if they have any fresh fruit among the refreshments,, I'll probably partake of a few bites).

See, just a little bit of planning and these things can be handled just fine.

Now, for today's workout and eating!

First, let me note that I did some treadmill walking today, after doing the leg workout, for my cardio. I've learned the hard way to take it easy after a leg workout, so I did the walking instead of the bike. I have to be careful with walking, however. I'm so big and fat when I try walking fast, or for long distances, I get terrible shin splints! I mean, some serious soreness and pain in the shins that takes a long time to go away. And it's not muscle soreness, not the good kind of soreness. 

Anyway, I've lost enough now I can throw in an occasional walk, and I plan to do that from time to time to vary the cardio a bit, but when I walk it'll be short, relatively slow, and not all that difficult, until I lose more weight and build up to it. The folks at The Carroll Wellness Center tell me the new cardio equipment will be in late this month, and I'm looking forward to having a working stair climber. I actually enjoy doing the stair climber, and I can do that without any shin issues!

Workout

Cardio

Treadmill walking

22 minutes

1 mile

155 calories (yeah, not a lot)

Weight training -- legs

Squats

135 pounds -- 1 set, 10 reps

185 pounds -- 1 set, 8 reps

225 pounds -- 1 set, 8 reps

245 pounds -- 1 set, 8 reps

205 pounds -- 1 set, 8 reps

Leg extensions

110 pounds -- 2 sets, 10 reps each

Lying leg curls

70 pounds -- 1 set, 10 reps

100 pounds -- 1 set, 10 reps

Standing calf raises

450 pounds -- 2 sets, 12 reps

And that's about it!

Eating for the day

Breakfast

Coffee

Eggs -- 1 whole, 2 whites

Lunch

Lean center cut pork loin -- 4 ounces

Sweet potato -- 5 ounces

Mixed veggies -- 1-1/3 cups

Snack/first dinner

Chicken breast cooked in a bit of olive oil --4 ounces

Salsa -- 2 tablespoons

Mixed salad -- mixture of multiple lettuces, spinach, and other green stuff)

Second dinner

Chicken breasts again, cooked in a bit of olive oil -- 5 ounces

Cheese -- 1/4 cup

Salsa -- 3 tablespoons

Mixed salad -- bunch of green stuff again

Snack (which I haven't eaten yet, but I'm going to do that as soon as I post this)

Granola -- 2/3 cup

Almond milk -- 1 cup

Totals for the day

1,260 calories

34 grams of fat

119 grams of protein (far too few, but it's hard to get enough protein on less than 1,260 calories).

Water 60 ounces
Diet soda -- 24 ounces

Blogging A Day Late Again...

Well folks, I may have to change up my blogging schedule. Now that I'm getting up earlier to do cardio each morning, staying up late and blogging just isn't working so well. Yet, I hate to come on and write about what I did YESTERDAY, seems too old. Then again, posting late at night means most of the folks reading are doing so the next day, right?

I don't know, I'll have to give it some thought.

I will say that Sunday's leg workout and cardio session seem to be lingering with me this week. Monday I had a lot of leg soreness and was really, really tired. I went ahead and did Monday morning's cardio on the stationary bike, but my legs felt so fatigued Monday night I decided I wouldn't get up Tuesday morning to do cardio, so I put it off until Tuesday night.

That worked out relatively well, given that I had probably my best cardio workout yet, both in duration and intensity -- though I'm feeling it this morning. Of course, doing the workout that late on Tuesday meant no cardio this morning. (Wednesday).

Other than that, the workouts are going relatively well. The eating has been interesting. I'm on Day 10 of 30 straight days of eating clean. When I started, I had some serious doubts about it -- I've never gone 30 consecutive days of truly eating clean in my life. Even when eating healthy and dieting, there's always an off day or an off night or an off meal. Ten days in, I'm feeling pretty good, the weight has continued to drop, but I'm not feeling weak or tired or even hungry all that often. And, I'm not nearly as tempted as I expected to be to cheat -- though I had to confess my mouth was watering a bit when one of my dear sisters posted something about Krispy Kreme doughnuts being on sale (KRISPY KREME!)

I guess it's the mindset. When just watching calories, it's easy to slip in something bad here and there as long as it fits, but once I decided to eat clean, I just don't think about taking a bite of something that doesn't strictly adhere to the diet. (I wrote a little more at length about this on Sunday's blog).

Anyway. here's what I did on Tuesday.

Workout
Cardio -- stationary bike
1 hour, 5 minutes
23 miles
725 calories

Diet for the day

Breakfast
Coffee
Eggs (1 whole, 2 white)
Oatmeal (1/3 cup when dry)
Banana -- 1/2 of a small one

Lunch
Boiled chicken breast -- 6 ounces
Baked sweet potato -- 5 ounces
Veggies -- 1/2 cup

Snack
Fat Free Greek Yogurt

Dinner 1
Bake tilapia -- 5 ounces
Veggies -- 1/2 cup

Dinner 2
Spaghetti (1 serving whole wheat noodles, 3/4 cup sauce, mozzarella cheese)

Snack
More spaghetti (3/4 serving whole wheat noodles, 1/2 cup sauce, mozzarella cheese)

Totals for the day
Calories -- 1,425
27 grams fat (lower than I would have thought)
131 grams protein (too low)

Water -- 75 ounces
Diet soda -- 32 ounces

Remember How I Complained About Being Too Full? No Longer

Okay, most of you reading this blog know I started a new plan on Monday that included two major points of emphasis: 1) Eating clean for 30 straight days, no off days or off meals; 2) Increasing how much I've been eating to include a lean protein source and a complex carb with each meal, along with veggies two or three times a day.

The first three days of the plan were difficult mostly because it was hard to eat that much at each meal. In fact, I missed a meal each of the past two days.

Well, I can happily report I seem to have gotten over that. I've been starving all day long! I guess I've adjusted to the new eating, because downing each meal has been no problem today, and I find myself ready to eat again before the next meal time rolls around. Which is making life a little difficult with some leftover pizza sitting out there on the stove top as I write this. But nope, not touching the stuff!

Yesterday I told you guys that I'm now down to the third hole on my belt, and my shirts are a lot looser. Today I stepped on the scales and I've dropped about 24 pounds now, so even with being a little hungry, things are going quite well.

My day went like this, in terms of working out and eating.

Workout
Cardio
Stationary Bike
60 minutes (20 at level 6, 30 at level 5, 10 at level 4)
20 miles

Eating for the day

Breakfast
Eggs (1 whole, 2 white)
Fresh pineapple -- 1/2 cup

Lunch
Lean pork -- 4 ounces
Brown rice -- 1/2 cup cooked
Veggies -- 1/2 cup

Snack
Homemade taco salad -- 3 ounces of taco-flavored ground chicken, 1/4 cup mozzarella, lettuce
Fat free Greek yogurt

First dinner
Boiled chicken breast -- 6 ounces
Brown Rice -- 2/3 cup cooked
Veggies -- 1/2 cup

Second dinner
Ground chicken meat -- 3 ounces
Mozzarella -- 1/4 cup
Salsa -- 2 tablespoons
Flatbread -- 2 pieces

Total for day
1,580 calories
46 grams fat
167 grams of protein

That's about it for the day -- short and sweet and HUNGRY.

Thanks for stopping by.

Entering The Danger Zone (Also Known as the Delusional Zone)

Okay, maybe that title's a little dramatic, but let me explain.

When you're trying to drop some weight, early success is a double-edged sword. When you start hitting that 15-pound, 20-pound mark for weight loss, you feel great. Clothes that fit are now loose, clothes that were too tight to wear now fit (though maybe a tad snugly). You start to think this just might work.

That kind of success breeds more success -- it makes you want to work a little harder, see even more success.

BUT...it's also dangerous. You know you're dropping weight, you know you're being successful, when you pass by a mirror you can see you're a little bit different. It's so easy to think "hey, I can eat an extra snack, I can have a candy bar, I can take an extra night off."

Why not? You're losing weight, you're feeling good, what's the big deal?

Here's where the "delusional" part comes in. I can tell you from that long-term yo-yo dieting experience, if you're as big as I am, dropping 20 pounds is great. It's worth celebrating. But, you're really not as "slender" as you think when you glance at that mirror, you're really not that much different than when you started. You really can't afford that extra snack, that extra off night, skipping that workout.

But it's hard to remember that.

No, this isn't a long-winded way to say I fell off the wagon today. I had a good day. But that's the point I'm at now -- I know I'm making progress, can measure it, see it, but this is the point where so many of my other weight loss efforts meet their end -- when I start finding it too easy to cheat just a bit here, a little there.

I suspect there are plenty of people who have had the same experience. What's the answer? Well, I guess it's simply just don't do that. Easy, right?

We'll find out.

I've had a pretty good day on the eating and a good day in the gym, so here's my results:

Weight Training
Chest, shoulders, triceps

Chest
Dumbbell Bench Press
55 pounds, 1 set, 10 reps
90 pounds, 1 set, 8 reps
85 pounds, 2 sets, 8 reps each
85 pounds, 1 set, 7 reps (yes, that was to failure)

Incline Barbell Press
135 pounds -- 1 set, 8 reps
115 pounds -- 1 set, 8 reps

Seated Machine Chest Flyes
125 pounds -- 2 sets, 10 reps each.

Shoulders
Seated Barbell Press
95 pounds, 1 set, 8 reps
115 pounds, 1 set, 6 reps

Seated Machine Side Raises
110 pounds, 2 set, 8 reps each

Seated Machine Rear Delt Flyes
140 pounds, 2 sets, 8 reps each

Triceps
Seated Overhead Dumbbell Tri Extension
65 pounds, 2 sets, 10 reps each

Standing Tricep Pressdown
150 pounds
1 set, 12 reps
1 set, 8 reps

Abs
Seated Machine Crunch
110 pounds
1 set, 15 reps
1 set, 12 reps

Cardio
Okay, this is a little off tonight, because someone else was on the main stationary bike at the gym, so I did my first 10 minutes on a recumbent bike, which is those bikes where you're sitting back, almost lying down, pumping your legs without really having to do much of anything. I call it the lazy bike. I hate them (so naturally, our gym has FOUR of those and just one regular stationary bike). After 13 minutes on the recumbent bike I was able to get 27 more on the regular bike. Ten of those minutes were at level 6, the rest at level 5.

Total for both bikes
40 minutes
14 miles
435 calories

Food for the day
Breakfast
Eggs -- 1 whole, 2 whites
1 ounce lean ham
Coffee

Lunch
Boiled, skinless chicken thigh -- 4 ounces
Brown long grain rice -- 1/2 cup
Veggies -- 1/2 cup

Snack
Salad (lettuce, one boiled egg, 1 ounce lean ham, fat-free dressing)
Greek Yogurt

Snack 2
Greek Yogurt
Not-so-lean ham -- 1 ounce

Dinner
Tilapia -- 4.35 ounces
Baked potato -- 6 ounces
Diet butter -- 1 1/2 tablespoons

Snack 3
Cheerios --1 cup
Milk -- 3/4 cup

Total for the day
1,360 calories
32 grams fat
123 grams protein (way too low)

Water -- 85 ouncs
Diet soda -- 24 ounces