Still Around, Still Working Out, Still Losing Weight

Everyone miss me? Wonder where I've been?

Well, I'm still hard at it, eating healthy, working out, and...well, mostly anyway.

I decided to take a few days off, but not from everything. On Friday, which was May 13 I believe, I was just really, really tired, so I skipped the workout that day, and did no working out on Saturday, either, but that's normally an off day for me.

Saturday and Sunday I took a bit of a break from the healthy eating. I didn't pig out or anything, but I ended up with some pizza, and a little food from Taco Bell, as well as just general stuff from around the house.

As for the blogging? Well, I took what's amounted to a four-day break on that, so let me bring you up to day.

I did do a regular leg workout on Sunday, even though my eating that day might not have been the best. And yesterday, which was Monday, I was back at it with the regular healthy eating, cardio in the morning and a back and biceps workout at night.

So, let me bring you up to day quickly on my eating and working out these past two days, and then I'll be back on later with my regular Tuesday blog to talk about some things coming up this month.

First, Sunday's workout, which was legs. And let me say I may have discovered something, or at least rediscovered something I recall from years ago. I've been doing legs on Sundays now for a while, and you may recall I've complained about being a little sore and stiff the next day or two afterward. With the graduation and Mother's Day weekend throwing the schedule off, I did a full leg workout the Sunday before Mother's Day, then another leg workout the Thursday before Mother's Day, then another leg workout the Wednesday after Mother's Day, followed by one this past Sunday.

No soreness to speak of, and that reminds me of years ago, when I was working out regularly. If I did squats every 4 to 5 days, I rarely had any soreness or stiffness, unless I went really heavy. If I waited a week between workouts, I was always sore. So, unless I want to continue to deal with stiffness, I may have to do TWO leg workouts every week. Hmmm....avoiding pain by inflicting more pain. Something doesn't sound exactly right about that. Anyway, I'll let you know what I decide. For now, Sunday's workout:

Squats
135 pounds -- 10 reps
185 pounds -- 8 reps
225 pounds -- 8 reps
275 pounds -- 6 reps
245 pounds -- 8 reps

Leg Press
400 pounds -- 2 sets, 8 reps each

Leg Curls
90 pounds -- 1 set, 10 reps
100 pounds -- 1 set, 10 reps
100 pounds -- 1 set, 8 reps

Standing Calf Press
450 pounds -- 2 sets, 12 reps each

Seated Crunch, 125 pounds
1 set, 20 reps
1 set, 15 reps

And now for Monday's workout, back and biceps

Seat Row
130 pounds -- 1 set, 10 reps
200 pounds -- 2 sets, 10 reps each

Wide-grip seated row
160 pounds -- 3 sets, 10 reps each

Lat pulldown
100 pounds, 2 sets, 10 reps each

Dumbbell Bent-over row
60 pounds -- 1 set, 10 reps

Curl-bar curls
40 pounds -- 1 set, 10 reps
50 pounds -- 1 set, 10 reps
60 pounds -- 1 set, 6 reps (that forearm issue reared it's head again, with some significant pain there starting on about rep #2, so I decided to quit at 6).

Seat Crunch (abs)
125 pounds -- 20 reps
125 pounds -- 15 reps

Cardio
Stationary bike, 52 minutes
18 miles
650 calories burned

Now, for Monday's eating (gotta cut back here a bit to make up for the weekend!)

Breakfast
Coffee
Eggs -- 1 whole, 2 whites
Lean ham -- 1.5. ounces

Lunch
Lean ground turkey -- 4 ounces
Rice -- 1/2 cup cooked
Veggies -- 1.2 cup

Snack
Salad, consisting of 1 ounce lean ham, lettuce and spinach mixture, fat-free Thousand Island dressing
Fat Free Greek Yogurt

First Dinner
Talipia -- 4 ounces
Rice -- 1/2 cup cooked
Veggies -- 1/2 cup

Second dinner
Salmon -- 4 ounces
Baked potato -- 9 ounces (kinda big)
Diet butter -- 1-1/2 tablespoon

Totals for the day
 1,275 calories
31 grams fat
121 grams protein

Water -- 90 ounces
Diet soda -- 28 ounces

Thanks for stopping by! I'll have more later tonight!

Well That Didn't Go As Planned...

I didn't blog yesterday (Saturday) because there wasn't a lot to write -- the cold was still lingering, well, no, that's not true, it's lingering today. Better, but I still am sneezing and coughing. Yesterday was the worst day of the cold -- sore throat, feeling really bad. 

Saturday, of course, is my off day from working out, so the wasn't affected, but I didn't eat a lot early in the day simply because I didn't feel much like it, and what I did eat isn't exactly bodybuilding food (tomato soup and crackers).

Still, by the latter portions of the day I was back to eating normal, and today I expected to go a little light on the leg work, but once I got into the gym things felt pretty good, so I actually went heavier on a couple of lifts. Kinda funny how that happened, and that's what I was referring to with the title of today's blog. 

Even before I was sick I had thought about dropping some in weight or sets in leg day, because I'd been so tired and sore afterward the past couple of weeks. And yesterday, when I was really feeling bad, I figured there was no way I'd do a full leg workout.

But once I was in the gym, doing that first set of squats...I don't know, things just kinda happened. I did go a little lighter on the leg presses, but did heavier squats, and an additional set, and it felt really good. Maybe tomorrow will be the real test, when it's time to crawl out of bed and head to the gym for some early morning cardio.

Otherwise, it was mostly a fairly sedate weekend -- not doing much Saturday but editing and writing (not for work, but for my fiction), and today mowing, working out, getting back into the swing of everything.

I'll go into my work, then today's eating, then yesterday's eating for those of you who like reading that sort of stuff.

Sunday workout -- legs

Squats (in the order I did the set)

135 pounds -- 1 set, 10 reps

165 pounds -- 1 set, 8 reps

225 pounds -- 1 set, 8 reps

255 pounds -- 1 set, 6 reps

225 pounds -- 1 set, 8 reps

185 pounds -- 1 set, 8 reps

Leg press -- 380 pounds

2 sets, 8 reps each

Leg extensions

115 pounds, 2 sets, 10 reps each

Leg curls

70 pounds -- 1 set, 10 reps

90 pounds -- 1 set, 10 reps

95 pounds -- 1 set, 8 reps

Standing calf press

410 pounds -- 2 sets, 12 reps each

Food for the day (Sunday)

Breakfast

K-cup cappicino

Lunch

Baked chicken breast, 4 ounces (cooked in a little bit of olive oil)

Long grain rice -- 2/3 cup cooked

Snack

Protein Drink with a banana chopped up in it

First Dinner

Lean center-cut pork loin -- 5 ounces

Baked potato -- 5 ounces

Diet butter -- 1 tablespoon

Snack

Lean center-cut pork loin -- 3.5 ounces

Total for the day so far (I'm sure I'll have something else before the night's over, I'll update when I do)

1,095 calories

30 grams fat

121 grams protein

Water -- 53 ounces

Diet soda -- 24 ounces

Saturday eating

Breakfast -- coffee

First Lunch 

tomato soup

crackers

Second lunch

Taco flavored grilled chicken -- 2 ounces

Cheese -- 1/8 cup

Salsa and corn -- 2 tablespoons

Kidney beans -- 1/4 cup

Salad mix (lettuce, greens, etc.)

Dinner

Baked chicken breast -- 3.75 ounces

Red potatoes baked with olive oil and rosemary

Second dinner

Bake chicken breast with olive oil

Cheese -- 1/4 cup

Tomato

Salsa (2 tablespoons)

Salad mix of lettuces and greens

Snack

Granola -- 2/3 cup

Almond mild -- 3/4 cup

Totals for day

1,435 calories

41 grams fat

105 grams protein (way low here)

Sunday's eating and working out

Okay, I've been busy today, and with an early morning appointment on a stationary bike tomorrow, I'm just going to jump straight into my workout and food for today. I did blog earlier today, though, about my food intake and some thoughts about eating. Just scroll on down to my last post to see those little kernels of wisdom.

Today, I did legs and a little cardio.

Cardio
Stationary Bike
35 minutes (3 at lvl 7, 7 at lvl 6, the rest at lvl 5)
12.5 miles
390 calories

Weights -- legs, though remember, this is only my second leg workout, so still a little lighter on the weights and sets.

Squats
135 pounds - 1 set, 10 reps
160 pounds -- 1 set 8 reps
205 pounds -- 1 set, 8 reps
195 pounds -- 1 set, 8 reps
185 pounds -- 1 set, 8 reps

Leg press
210 pounds -- 1 set, 10 reps
240 pounds -- 1 set, 10 reps

Leg extentions
115 pounds -- 1 set, 10 reps
110 pounds -- 1 set, 10 reps

Lying leg curls
60 pounds -- 1 set, 10 reps
80 pounds -- 2 sets, 10 reps each

Standing calf raises
360 pounds -- 2 sets, 10 reps each

Abs
Seat crunch machine
115 pounds -- 2 sets, 15 reps each

Food for the day...

Breakfast
Coffee
Eggs -- 2 whole (weekend splurge)

Lunch
Protein Drink (protein powder, 8 ounces skim milk, 1 banana)

Snack 1
Tilapia -- 4 ounces

Snack 2
Lean ground beef, taco flavored -- 2 ounces
Cheese -- 1/2 serving
Salsa -- 1 tablespoon

Dinner
Cedar grilled chicken breast with rice (we ate out)
Salad

Totals for the day
Calories -- 1,760
Fat -- 84 grams (WAAAAY high)
Protein -- 144 grams, kinda low, especially for the amount of calories

Water -- 60 ounces
Diet soda -- 24 ounces