I’m back, with a vengeance.
Woke up at 6 a.m. this morning and headed for the gym. I ran 5 miles in 51:22 (.5 mile warm-up and cool-down and 4 miles at 6 mph+ pace). After the run, I decided that I need to start at least doing three weight training exercises per visit at the gym. I’m a pretty fast weight trainer generally, so a three exercise minimum seems reasonable and like something I can maintain. I’ve been really motivated to weight train lately because my arms are getting more definition than I’ve ever seen before and I’m positive it’s the pushups and pretty regular upper body work outs.
Today I did:
| Exercise | Set 1 | Set 2 | Set 3 | |||
| Reps | Pounds | Reps | Pounds | Reps | Pounds | |
| Seated Leg Curl | 12 | 65 | 10 | 80 | 8 | 95 |
| Leg Extensions | 12 | 65 | 10 | 80 | 8 | 95 |
| Box Step Ups | 10/leg | 35 | 10/leg | 30 | ||
I made a concerted effort to track all my food today as well. A few weeks ago I discovered “The Daily Plate” which is an iphone application by Livestrong.com. They have a ton of food already stored, the iphone app is great, and they have a nice fitness section. I like it more than Fitday simply because of the iphone application. I also haven’t found a food that was on there that they didn’t have, so for the first time in a long time, food for the day + calories:
| Food Item | Cals | Fat | Fiber | Protein |
|---|---|---|---|---|
| Quaker Higher Fiber Oatmeal | 160 | 2 | 10 | 4 |
| Diamond Sliced Almonds | 170 | 15 | 4 | 6 |
| Ground Beef 90% Lean 10% Fat | 240 | 10 | 0 | 22 |
| Lean Cuisine Butternut Squash Ravioli | 350 | 13 | 0 | 29 |
| Meijer Hamburger Bun | 110 | 2 | 1 | 3 |
| Sweet Potato | 103 | 0 | 4 | 2 |
| Cliffs Z Bar | 140 | 5 | 3 | 3 |
| Apple | 90 | 0 | 4 | 0 |
| Subway Chocolate Chip Cookie | 210 | 10 | 1 | 2 |
| TOTALS | 1573 | 57 | 27 | 71 |
| Percentages of Total Intake | 33% | 18% |
Considering I wasn’t trying to keep the fat percentage down, I think that’s not too shabby. I would like to get it down to around 20% and clearly I need to work on the protein (going to drink a protein shake tomorrow with breakfast). I’m hoping today was the start of a great trend.