Week of May 11th, 2012

Happy Hump Day!  To give everyone an idea of what I look like now and how far I've come I've included the before & after image below. The image on the left is after I had been traveling for work for a few months in 2009.  The right-hand picture was taken at the top of the forest fire lookout at Gobblers Knob on Mount Rainier in 2011 after losing about 50 pounds.

                           

I'm trying to decide on the best way to track and present my workouts and what I'm eating.  We'll start with a week view which I'll just edit from day to day as needed.  Meals will be broken out into breakfast, lunch, and dinner where snacks (fruit, yogurt, etc.) will be added to the closest meal.  We'll start with Tuesday.

5/7/12:

Workout:

1.  Wii Fit for 1 hour - Yoga, Strength Training, and Cardio
2.  Ran - Factoria to Enatai Beach Park.  This is about 1.7 miles each way.  Paced ~10 minute mile.

Diet:

Breakfast - Homemade ham & egg sandwich on a whole wheat english muffin

Lunch - Chicken lite-Caesar salad, Apple with cinnamon, banana

Dinner - Baja fish tacos with Mexican rice

5/8/12:

Workout:

1. Ran - Factoria to Enatai Beach Park.  Paced ~10 minute mile.  Fastest mile = 9 minutes 51 seconds

Diet:

Breakfast - Homemade ham & egg sandwich on a whole wheat english muffin

Lunch - Leftover fish tacos, handful of Sea Salt and Black Pepper Quakes rice cakes, half Superfood Odwalla bar

Dinner - 3 fried eggs and 2 pieces of toast

5/9/12:

Workout:

1. Push-ups - 3 sets of 15
2. Push-ups - 3 sets of 15  (I need to make this into a 10-15 minute ab routine)
3. Bench press - 3 sets of 15
4. Shoulder press - 3 sets of 15
5. Bicep curls - 3 sets of 15

Diet: 


Breakfast - English muffin with peanut butter and honey, 1/4 of Superfood Odwalla bar

Lunch - Handful of Sea Salt and Black Pepper Quakes rice cakes, Turkey sandwich, Salad w/ Lite Caesar dressing, Handful of Kashi Zesty Salsa crackers.

Dinnner - Turkey taco salad with ground turkey, black beans, whole chili beans, tomatoes, lettuce, onion, jalapenos, guacamole, fat free sour cream and salsa.

5/10/12:

Workout:

1. Ran 4 miles w/ a 10 minute pace on the treadmill.

Diet:

Breakfast - Homemade egg & cheese sandwich on a whole wheat english muffin, banana

Lunch - Leftover taco salad  (see ingredients above), orange, 2 Salt Free rice cakes, handful of Kashi Zesty Salsa crackers

Dinner - Seasoned chicken breast with lettuce and onion and a lite caesar dressing.  A handful of tortilla chips with guacamole.

5/11/12:


Workout:

1. Dumbbell Cleans - 10 each side x 2 sets
2. Pushup Position Row - 8 each arm x 2 sets
3. Overextension Kickbacks - 8 each arm x 2 sets
4. Dumbbell Curls - 10 each arm x 2 sets
5. Dumbbell Lung with Lateral Raise - 6 each leg x 2 sets
6. Bentover Row with Back Extension - 8 x 2 sets
7. Golf Squat - 10 each side x 2 sets
8. Pectoral Fly - 10 x 2 sets
9. Lateral Pull Downs - 10 x 2 sets
10. Seated Rows - 10 x 2  sets
11. Push-ups - 10 x 2 (more of these later this evening along with abs) 

          Ran 1.5 miles from Chaplin's VW to Visible after dropping off the car.

Diet:


Breakfast - Homemade egg & cheese sandwich on a whole wheat english muffin and a banana.  I know this has been a staple this week.  It'll check this weekend.

Lunch - Homemade chicken salad with lite caesar dressing, orange, 2 salt free rice cakes, last handful of the Kashi Zesty Salsa crackers

Dinner - BBQ sausage, macaroni salad, potato salad, handful of Lays chips and beer.  *Not my finest moment this week.

5/12/12:

Workout:


No running or lifting today.  I mowed my parent's yard though and went swimming with my son.

Diet:


Breakfast - Nothing

Lunch - Turkey Sandwich

Dinner - BBQ chicken breast , baked beans, corn on the cob, and salad.