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04/30/2011 Meal Log

30-Apr
Breakfast	Serving Size	# Servings	Calories Per	Total Per Meal	Total Calories
Kashi go Lean	1 Cup	1.00	140	140
Kashi Go lean Crunch	3/4 Cup	1.25	120	150
Almond Milk	1 Cup	0.5	40	20
Almond Milk	1 Cup	0.5	60	30
Total For Meal					340
Snack
Banana	1	1	100	100
Apple	1	1	80	80
Orange	1	1	62	62
Total For Meal					242
Lunch
Mushroom Barley Soup	1 Cup	3	60	180
Tilapia	1	5	27	135
Spinach	1 Cup	1	7	7
					322
Snack
Orange	1	1	62	62
Apple	1	1	80	80
Total For Meal					142
Dinner
Lemon Sole	1 oz	5	24	120
Cauliflower	1 cup	1	25	25
Grape Tomato	3 oz	1	25	25
Cabbage	1 Cup	1	15	15
Salad Dressing	2 tbsp	1	20	20
Green Peppers	1 cup	1	15	15
Spinach Soup WF	1 cup	3	104	312
Chicken Breast Cuts	2 oz	2	60	120
Total for Meal					652
					0
Total for the Day					1698.0

04/29/2011 Day 19 After Biggest Loser Malibu

04/29/2011 Got through another week, what a grind this is becoming…

My Meals.

When I woke up in the morning, I made a decision to try something different today, instead of working out in the morning I would attempt to just go do two hours straight in the evening.  I think this maybe a good plan to get through next before my first break.

I have decided to workout one more week intensely, I am then going to take Saturday, Sunday, Monday, and Tuesday off of the following week.  This will be the first time in several months that I will take a prolonged break from working out.  I am ready for a break, going to the gym is turning into a major grind, when it’s time to give a little extra at the end of the workouts there is nothing left in the reserve tank.  My mind wants to push harder to break through to the next level, but my body just doesn’t have anything extra.

During my break I plan on going to Atlantic City with my Sister, and Parents leaving that Sunday night and coming back Tuesday evening.  3 nights in the place they truly pretend to like you, and where they are secretly hoping you give away your life savings, the only way this could be better is if I was going to Vegas.

I haven’t been to the Borgata in about 6 months so it will be nice to act like a dirty douche bag; I think I love the Casino atmosphere almost as much as I used to love diet soda.  I don’t know what it is, but the electricity that permeates the air in any casino just excites me.  I don’t know if it’s the scantly clad cocktail waitresses, or the nightly Jersey Shore Casting call, or the possibility of winning big, bit I think it’s just the notion that someone or some entity had the balls to build something so ostentatious, in places where before these behemoths were built land couldn’t have been given away.  But I digress, if I come back the exact same weight as the day I leave it will be a victory.

After work I went straight to the gym.  I arrived about 10 minutes before my personal training session with Ali, I got on an Arc Trainer and gradually increased the incline and resistance eventually working at the maximums levels for about 5 minutes. 

Once off the Arc Trainer and in the Studio Ali had setup what looked like an obstacle course.  He had me warm-up a little more doing low shin kicks against a kicking pad that he held.  I did 20 kicks per leg, and then started my obstacle course. 

Ali had placed a 45lb plate on top of some towels on the floor, I had to push the plate ½ way around the studio, once I reached the half way point I was told to back peddle the length of the room, and then shuffle across the width of the room, then do high knees across the room again, and shuffle across the room in the other direction.  When I reached the plate again, I had to push the plate remaining half of the studio.

 

Right after the floor sweeping, I had to drag two heavy bags across the floor of the gym, and then come back the same way I came.  After putting the two heavy bags down, he had flip another bag the same path that I had already lapped.  We repeated the entire obstacle course a second time. 

 

At the end of the obstacle course the second time we did some abdominal work on the floor, using both my torso, and legs to not only work the central abdominal area but the obliques as well, each exercise he had me do for a minute at a time, I think we did 5 or 6 different motions, I don’t remember because it was excruciating, and every time we were doing something I just wanted it to end.  Immediately following the abdominal ripping I had to drag the two heavy bags again down the width of the gym floor, once on the other side I did 25 crunches on the resistance ball.  We reversed the direction with the heavy bags and again he wanted me to do 25 crunches, I said fuck it let’s go for 50, and once we got to 50 he thought we should go to 100.

I then had to 20 lunge and presses leading with my left leg, and then leading with my right leg.  We went back to doing some more core work including a plank walk, more crunches, and TRX body weight motions for the core.  He also had me do a full body motioned chop which started above my head and ended at my opposite foot, with the Free Motion Cables.  The last thing we did was to kick the kicking pad again.  He had me do 30 kicks per leg.  I told him if he wants me to kick harder to not kick what he considered weak kicks.  Ali has quickly learned the best way to get more performance out of me is to penalize poor quality work.  I think with the right leg I did 40 kicks, and with the left leg probably 35 kicks. 

This is the first true core oriented workout I’ve had since being home from Malibu.  I’m happy that I finally got one in.  Next Wednesday I start a “Small Group Exercise” class which Ali is teaching, my gym offers 8 week courses which cost extra but limit the class size to about 8 people.  They last an hour and target specific areas.  I’m going to get a personal training session in with him before the class starts, and then move right into the core class.

After my session with Ali, I did my weekly treading course.  Starting again with a 6 minute peak.  I utilized the time to really push myself at the peaks by grabbing the farthest outside grip on the Arc Trainer.  By doing this it positions your body slightly forward putting you more in a runners stance, and forces you to a more total body workout. 

You can see my entire workout here.

My third week being back home has come to a close.  I made it through; my eating is probably the best it’s ever been in my entire life.  I’m exercising more consistently and intensely than I have ever worked before, and I am utilizing all the outside resources that I can including Chiropractors, Masseuses, and Doctors.  This is all a first for me. 

In overcoming any obstacle the bulk of the fight is within yourself, where are you in the moment of development, where are you in the moment of trial, where is your effort for the instant you don’t want to continue, yet without the support of others, and the use of experts in areas that you don’t understand how will you ever know if you were at the peak of your game in that moment.  The moment is gone in a flash, how you feel about that moment lasts forever. 

As week 3 closes I have to thank everyone who reads my blog, and to all those special people who I met in Malibu who continue to give me the motivation to never give up.

04/29/2011 Treading Cardio Log

Treading
Level	Time	Resistence	Incline	Strides
WarmUP	5	40	10	120
1	6	100	20	75-91
2	6	40	10	120
3	5	100	20	85-91
4	5	40	10	120
5	4	100	20	85-91
6	4	40	10	120
7	3	100	20	85-91
8	3	40	10	120
9	2	100	20	85-91
10	2	40	10	120
12	1	100	20	85-91
13	1	40	10	120
14	3	100	20	85-95
Recovery	1	40	6	120
Sprint	1	40	6	150-160
Recovery	1	40	6	115
Sprint	1	40	6	150-160
Recovery	1	40	6	115-125
Sprint	1	40	6	150-160
Recovery	1	40	6	115-125
Sprint	1	40	6	160-170
Recovery	1	40	6	115-125
Sprint	1	40	6	160-170

04/29/2011 Meal Log

29-Apr
Breakfast	Serving Size	# Servings	Calories Per	Total Per Meal	Total Calories
Kashi	1 Cup	1.00	140	140
Kashi	1 Cup	1	200	200
Almond Milk	1 Cup	1	40	40
Total For Meal					380
Snack
Banana	1	1	100	100
Apple	1	1	80	80
Orange	1	1	62	62
Total For Meal					242
Lunch
Mushroom Barley Soup	1 Cup	3	60	180
Bistro MD Meals	1	1	410	410
Total For Meal					590
Pre-Workout Snack
Luna Bar	1	1	180	180
Total For Meal					180
Post Workout Snack
Orange	1	1	62	62
Total For Meal					62
Dinner
Chicken Breast	1 oz	7	30	210
Spinach	1 Cup	4	7	28
Mushrooms	1 Cup	1	15	15
Broccoli	1 Cup	1	31	31
Salad Dressing	2 tbsp	1	20	20
Total for Meal					304
					0
Total for the Day					1758.0

Day 18 After Biggest Loser Malibu

04/28/2011 Yeah, when life catches up to you, just keep pushing…

My Meals.

This morning I wasn’t able to get my morning cardio session in as I had to escort my mother to a pre-operative surgical appointment.  She’s having a partial knee replacement in a couple of weeks, and I assist her in her health care. 

It was actually nice not to work out in the morning.  My legs needed an extra bit of time resting, as the leg workout that was done yesterday left my legs even sorer than the day before. 

The visit to the hospital went much faster than anticipated, last year when she had the same procedure done, we spent the entire day at the hospital.  Today we were out of there after a few short hours.  The hospital had undergone some renovations, which streamlined the pre-operative screening process, and the volunteer who acted as the appointment coordinator was an ex-military guy just kept things moving. 

During our lunch break, we went to a Chinese buffet.  My mother is a picky eater, whenever we travel as a family she often complains at meal time that there’s no Kimchi (Korean staple of pickled cabbage), so eating out with her can be an arduous feat to say the least.  I’ve found that most Chinese style buffets have enough items to make her happy.  Whereas for myself, the Chinese buffet’s are no longer an enjoyable place.

There were 6-7 food stations, each station with at least 5-12 food options per station.  This place also had a hibachi grill where they cooked items made to order and a small sushi station made up primarily of rolls.  With all this variety I found myself choosing food from 1 station, and an area made up of less than a quarter of that station.  My lunch was mostly salad, with 8 pieces of shrimp, about a tablespoon of Italian dressing, some Chinese version of Kimchi, and two tiny pieces of marinated beef.  I think my meal was less than 600 calories but I logged it as 600 because who knows what the caloric count is in the beef, the two pieces I ate were single bite size. 

I couldn’t fathom how a few weeks ago I would have made 3 trips to the buffet, filling my plate each time, completely avoiding all the fruits and veggies, and going straight for the worst of the worst, because it would taste so good.  I always felt like shit afterwards, but it was great going down.  My life has completely been flipped upside down, now I don’t enjoy the food going down as much, but I don’t feel like a great big fat ass afterwards which makes want to stick my hand in a blender for relief.  I guess until I figure out how to cook healthy tasty meals I’m almost in a perpetual food purgatory…C'est la Vie.

After the appointment I went back to one of my car wash sites that had opened after the heavy morning rains, but was grossly under staffed.  When I arrived there was a line of cars, and only my two supervisors cleaning the cars.  I immediately jumped in to help, but didn’t panic.  Normally this is where I would have gotten angry, and used my shear hostility to fight through a situation.

I didn’t panic, we made some phone calls, called some people in, and a couple hours’ later things leveled off, and became manageable.  The next thing that I did was the most surprising thing to me, rather than cancel my personal training session, and stay onsite to manage what was going on, I said fuck it, and went to go workout.

It’s the first time I’ve chosen myself over the business.  The business gives me what I need to enjoy my life, but I haven’t been enjoying my life, so what the hell is the point of being involved in the business?

My small emotional victory would have been perfect except that I messed up the time of my personal training session, when I arrived I was already late for the start time, but I thought I had arrived 45 minutes early to get some cardio in, when I showed up Ali looked at me like I had forgotten something.  I of course gave him a strange look of, “What?” 

As a result of being late we got right into the session.  I told him let’s just workout for the 45 minutes, and make up the time another day.  He agreed, and we got started. 

Today we spent a big portion of the time boxing.  Because I was late I didn’t get a good warm up so Ali warmed me up through boxing.  After 10 minutes of boxing we moved right into resistance work focusing on the chest. 

He had me first lie on a resistance ball, and press upward using the free motion cable machine.  After 20 reps, I sat on the resistance ball and pressed forward using the rubber resistance bands for 1 minute.  We then transitioned into a lunge and press, while lunging forward I pressed forward using one side of my chest, 20 reps per side.  I was told then to get into a plank position while using the Reebok Core trainer as my base.  For a minute I twisted the core trainer while holding the plank position.  This exercise makes your abs tighten up, while making your chest burn.

 

I then put the gloves back on, and we worked on some more boxing, essentially trying to burnout on punching.  He had me do three or four sets of combinations, and then in a stationary position we did 100 total crosses, 100 total hooks, and finished with 100 total uppercuts. 

Again making a quick transition we went back into the gym do some weights.  With a shortened session this was our last go around of exercises.  While lying on a resistance ball I did chest presses with 1 arm first using a 30lb dumbbell, and then using a 35 lb dumbbell.  I did 25 reps on each side.  From the ball I was put into a push-up position plank which I held for 1 minute.  The third leg of the mini circuit involved using me thrusting a medicine ball forward while on my knees, I would then fall forward into an assisted push up, as I came up from the push-up the ball would be rolled back to me by Ali, I would then pick it up and repeat the motion, I did 10 reps.   Ali had me do this mini circuit twice.  The final exercise of the day was 1 minute using the same medicine ball, and doing trunk twists from a seated position. 

 

For the amount of time we had and the late start I felt I got a good work out. 

Following my personal training session and because I missed my morning Cardio session I got on the Arc Trainer and did another rendition of Cardio Intervals.  I ended up doing 4 complete cycles of the intervals.  Eight :30 seconds intervals upward, with a hold of varying time at the top, and seven :30 intervals downward.  With each cycle of intervals I varied the resistance and incline on the Arc Trainer. 

With the first progression upward I left the incline on 6, and only increased the resistance by 10 moving from 30 to 100.  At the top I held it for 2 minutes.  On the second progression upward I increased the incline to 10, and then increased the resistance by 10 again reaching 100.  At the top I held it for three minutes.  The third set of cardio intervals involved a higher incline set to 20, and I again increased the resistance by 10 reaching 100.  At the top this time I held it for 4 minutes.  On the last set of cardio intervals I increased the incline to 20 again, but I increased the resistance by 5 starting at 65 and working back up to 100.  At the top I held it for 5 minutes.  During each of these cycles after the hold I would work back down at the same pace, and I did 2 speed sprints in-between each set.

For the type of day I had today, I’m happy with my ability to stick it out, and still get in my workouts.  I am also thrilled at my discipline at the Chinese buffet, they even had ice cream which I did not partake in, and I’m a sucker for soft serve ice cream.  I have often dreamed of purchasing a soft serve ice cream machine, the little devil Lou telling me buy it fat boy it will make you happy, and the little angel Lou saying no you will kill yourself with that machine.  Alas, I won’t be buying one any time soon, in fact I don’t know when the next time I will even want to sniff any type of ice cream.  I’m just working too damn hard to sacrifice all this work for 10 minutes of sweet bliss. 

04/28/2011 Meal Log

28-Apr
Breakfast	Serving Size	# Servings	Calories Per	Total Per Meal	Total Calories
Kashi	1 Cup	1.00	120	120
Kashi	1 Cup	1	200	200
Almond Milk	1 Cup	1	40	40
Total For Meal					360
Snack
Banana	1	1	100	100
Apple	1	1	80	80
Orange	1	1	62	62
Total For Meal					242
Lunch
Chinese Buffet	1	1	600	600
Salad
Shrimp
Dressing
					600
Snack
1/2 Cliff Bar	1	0.5	240	120.0
Orange	1	1	62	62
Calories					182
Dinner
Chilean Sea Bass	6 oz	1	270	270
Spinach	1 Cup	4	7	28
Mushrooms	1 Cup	1	15	15
Broccoli	1 Cup	1	31	31
Grape Tomato	3 oz	1	25	25
Salad Dressing	2 tbsp	1	20	20
					389
					0
Total for the Day					1773.0

Day 17 after Biggest Loser Malibu

04/27/2011 We All Fall Off the Boat Sometimes

Waking up this morning, I wasn’t feeling as good as I expected.  I had an appointment at 11 AM with a Chiropractor to help loosen up my shoulder, tweak my knee, and look at my ankle.  So in order to go on a hike I would have had to woken up at 4:30 AM.  I woke up at 9:00 AM.

When I woke up this morning, MOJO was clearly absent from my body.  In fact I think Mojo was replaced with anti-mojo.  I still felt sore, unhappy, and just not in a good place.  These feelings were compounded by my visit to the scale this morning, and the realization that my weight was exactly the same from Sunday.  I understand the scale isn’t going to move every day, but when you are working as hard as I am, you can’t help but expect movement even if it’s a half pound. 

In my attempt to find an endocrinologist, the person Tara had helped me find is no longer in business, he has retired.   So I had to search again on my own, I have found another Doctor in my town, this new Doctor was ranked by a local magazine as one of the DC areas Top Doctors, so I am going to make an appointment with her tomorrow.  I think I would feel better if a professional was monitoring my overall progress, even if it’s simple things like adjusting my diabetes medication. 

I did some work from home, administrative tasks that I’ve been ignoring for more than a week.  I had planned on getting in some cardio but that never happened.  I cleaned up the house a little bit, took the dog for a short walk, and basically killed time until I had to go to my appointment.  For the most part I felt drained all day, just down.  If I ever needed coffee today would have been the day, or maybe some speed or coke.

My visit to the Chiropractor was a bit disappointing.  For my first visit my insurance company will probably pay something crazy as it was an “initial consultation”, and I still paid a $15 copay, yet I saw the “Doctor” for 10 minutes.  His examination of my body was like a drive by, I think if anyone else had been in the room, he could have easily fondled them briefly and taken notes on my chart.  I made another appointment with him for my first “session” next week; he comes highly recommended, and seems to have a very busy practice.  I will reserve my ultimate judgment until next week.

After my Nascar like experience with the “Doctor”, I went to whole foods to buy some much needed groceries.  While in line I marveled at my shopping cart, a month ago it would have been filled with snacks, packaged foods, red meat, pork, bread, cheese, wine, and deserts (oh how I miss Tiramisu).   Today my shopping cart was filled with fruits, vegetables, Greek yogurt, fish, chicken breast, and Mushroom Barely Soup.  I don’t know who this guy is anymore.  Trading fresh pork belly for Cod, and trading ribeyes for 5 oz of chicken breast, unthinkable! 

For lunch I had a Yellowfin Tuna Steak with a salad.  Afterward I had plenty of time before my personal training session at 6:30 pm with Zap to get in some cardio.  I changed to go to the gym, even put on my heart rate monitor, and then proceeded to begin a Bermuda Stretch.  I sat on the couch and went to sleep.  In fact I think it could be classified as a coma.  The only thing that kept waking me up was the temperature of my place, my left hand kept getting cold so I would have to shake it to stay warm which would temporarily wake me up. 

When I woke up it was 3:30 pm.  I had slept for 2 hours, and didn’t feel rested, I felt like an addict recovering from withdrawal syndrome.  To try and get my juices flowing, and end the feeling like I was “jonesing” I took Benny for a walk, and to the dog park.  When I got back home from this outing it was time to go the gym.

My warm up for today’s session with Zap was done on the incline treadmill.  I did my usual increase of 1 level of incline every minute for 15 minutes.  I was able to maintain a speed of 3.1 mph for the entire warm up.  Normally after a warm up I’m charged up to go to work, and really kick some ass.  When I got off the treadmill I was pissed off, and bitchy.  Really bitchy, if my man boobs had more of a robust form, people would have thought I was PMS’ing. 

Of course the days I feel like a whiny pain in the ass are the days we focus on the legs.  We started the session on the squat machine.  With the weight stack set to 260 lbs I did 3 sets of 15 and 1 set of 20.  In the middle of my sets I punched the frame of the machine, and blurted out “I HATE THIS FUCKING MACHINE”.

Next we went into regular squats.  Zap started with 1, 45 lb plate and 1, 25 lb plate.  I tried once and bitched.  So we took off the 25 lb.  I told him that I wanted to do the squat correctly.  So I asked him to do one, to get a visual cue.  I then started squatting getting deeper than I have ever gotten before; I was getting my quads to almost parallel with the ground.  My first set I did 10, bitched about it, and then did 10 more.  On the third set I did 15 reps, and on the fourth set I did 30 reps.  It was an attempt to make up for prior bitchiness. 

We then moved to the leg extension machine, were I did 4 sets of 20 reps with kettle bell swings in-between each set.  I don’t know what the weight was set to for the leg extensions but it was less than I normally push, the swings were done with a 50lb kettle bell.  Following the leg extensions I moved right into leg curls with squats in between holding a 32lb kettle bell. 

 

 

The last exercise Zap had me do was straight leg dead lifts.  Again in order to focus on technique and the full range of motion we worked with 135lbs.  The first 2 sets I did 10 reps.  On the third set I did 15 reps, with the final set I tried for 30 but was only able to get to 25. 

 

 

 

At the end of the session I thought about doing Cardio, but again I just didn’t feel like I had the steam. 

This leads me to a question that I’ve been asking myself all day today.  At what point do you just need to give your body a break?  Am I training too hard, should I take a full break, or take a week and reduce my activity to a third of what I’m doing now?  Last Monday after my two day break I felt awesome, and ready to go kick ass, this past Monday I just wasn’t feeling good.  Am I at a point where I just need to grind through and keep pushing, or do I need a short reprieve? 

This is something I am going to wrestle with for the next few days.   I don’t have an answer. 

Day 16 After Biggest Loser Malibu

04/26/2011 Yes, I am in love with a man now.

My Meals.

Getting out of bed this morning was like rolling out of bed after an all night bender that ends up at some late night eating spot, where you end up eating so much greasy crap that the first sensation you have in the morning is wanting to vomit, followed immediately by a re-tasting of the early morning meal via gas, or even worse regurgitation.   In a word getting out of bed, I really had to roll out of bed. 

After a quick walk with Benny just under 2.0 miles I went to the gym to do a little Mountain.  I started with a 5 minute warm up most of it with the Incline set to 10, and the Résistance at 40.  I kept it simple; when I started my first increase I lowered the incline to 6 and raised the resistance to 50.  I worked my way up to level 90 by the start of the 5^th increase.  At that point I kept the resistance at 90, and raised the incline incrementally until I reached 20.  On the final third of Mountain I raised the resistance to 100 and reduced the incline to 6, to go through a similar progression to the one I had just completed.  

I kept the incline at 20, and reduced the resistance to 70.  I went for a minute and then raised the resistance by 10 after 1 minute until I reached 100.  When I got back to the top I went for 2 minutes.  After the two minutes at the top I reduced the resistance back to 80, and worked my way by the minute back to 100.  This time at the top I went for 3 minutes.

When the third visit to the top was finished I reduced the incline and the resistance to recover, and I did a series of sprints.  Here is the entire workout.

My legs today felt like lead.  Somehow I was able to get a deep tissue massage with some guy named Bao.  I wasn’t thrilled that it was guy, I’m as straight as a razors edge, but something about another guy using his limbs to apply pressure to my body with lotion or oil just creeps me out a bit.  If that’s your fancy fantastic, but it’s just not my cup of slippery friction joy. 

I made an exception today because I REALLY needed one.  Bao is a stocky Asian guy, who likes to warn you about on coming pain by saying “This is going to sting”.  I think I heard him say that once a minute for the entire hour.  I was like a big obese puppet in his hands.  He would apply pressure somewhere and of course some other part of my body would twitch, or I would have to relieve the pain by fidgeting my legs.  At one point the “stinging” was so intense that I started laughing, I didn’t know how else to respond.  I think crying at that point would have sent the wrong message.

I think I could have been in his top 5 tightest clients (yeah I know how that sounds), I could hear him laughing in response to my reactions.  I didn’t mind, because if he had given me sympathy, I might have curled up into a little ball. 

An hour after he started I felt as if I had gone 12 rounds with Floyd Mayweather, I could have fallen asleep right on the table.  Getting off the table I felt 20 lbs lighter, I can’t believe how incredible you can feel after being assaulted by elbows, thumbs, palms, and knuckles.  He did mention that if I’m going to stay on this fitness course that I should do it at least twice a month, his explanation was that as I lose weight, I’ll have waste products from the fat cells that need to be released.  He said that my body would do this naturally but it could take up to 6 weeks for it to leave my system.  I don’t know how factual his statements are, but I do know as sore as I was, afterwards I felt better. 

My session with Ali went better today than any of the sessions last week.  I think it is in large part to the release that I felt from the deep tissue massage.  I warmed up before the session on the Arc Trainer with a Miracle Mile.  I set the incline to 0, and the resistance to 30.  It took me 15 minutes and 34 seconds to get to a mile. 

No boxing was involved today, all gym work.  The first exercise he had me do was a kind of squat and shoulder press using the bar from a bench press.  I would squat and press, and then skip to the other side of my body and repeat.  This was done for a minute.  Right after Ali had me do a chop and squat with the medicine ball 20 reps on each side of my body.  This was followed by a lunge holding a 25lb plate above my head; I had to 10 reps per side.  This circuit was repeated a second time.

 

We then moved into using the TRX and doing assisted sit ups.  The TRX allowed me to use my arms to get over the “hump”, the point at which my gut pushes my body back down.  I did the sit ups for a minute.  We then moved to the free motion cable machine, and I did a tug of war type row for 1 minute on each side of my body.  This was followed by a squat and shoulder row.  Again I did this for a minute.  Following the rows, I went back to the TRX sit ups for another minute.

 

He then had me do a quick cycle of upright rows with a 35lb plate, then front raises with 5lb dumbbells, a rotator cuff exercise, and finally a shoulder press.  At the end I was back at the free motion cable machine, where I had to do a lunge and side raise with the cables.  I did 10 reps per each side of my body.  The rest of the workout continued in this fashion.

 

Ali got a little flustered because I was anticipating what was next, and he clearly likes to keep things fresh so I am focused on the present exercise and not what happens next.  I like to know what’s impending so I can move right into the next exercise.  There was about another 15 minutes of jumping from machines, back to the TRX, then free weights, and then I had to do Mountain Climbers and jumps over the bench. 

The last exercise he had me do was to hold a squat position against the wall, and then do shoulder presses with no weight.  I was thinking no biggy.  After the 1^st 30 seconds my left hand started to twitch.  I think he thought I was struggling so initially he let me off with only 45 seconds.  I got bitter and told him if we don’t do it for a minute then it’s not worth doing, so I did it again for a minute.  It was a long minute.  Who knew shoulder presses without any weight could be so painful?

 

I finished the evening by doing another Miracle Mile on the Arc Trainer, then just went ahead and rounded out the clock to 30 minutes.  See chart here.

I can’t believe that I’m into my third week of being home.  The deep tissue massage was desperately needed by my body; as a result I am feeling significantly better than I did when I first woke up.  The workout with Ali is the proof.  Had I attempted that same workout yesterday, I think I might have given up.  Regular visits to a massage therapist I think are going to be necessary costs in order me to maintain what I’ve started.

04/27/2011 Meal Log

27-Apr
Breakfast	Serving Size	# Servings	Calories Per	Total Per Meal	Total Calories
Greek Style Burrito	1	1.00	420	420
Diet to Go
Total For Meal					420
Snack
2 Strips Roast Beef	1	1	80	80
0
Total For Meal					80
Lunch
Tuna Yellow Fin Steak	3.5 oz	3.7	108	399.6
Spinach	1 Cup	3	7	21
Mushrooms	1 Cup	1	15	15
Broccoli	1 Cup	1	30	30
Balasmic Dressing	2 tbsp	1	20	20
Broccoli Soup	1 Cup	2	100	200
					685.6
Snack
Cliff Mojo Bar	1	1	200	200
Calories					200
Dinner
Tilapia	1 oz	5	27	135
Spinach	1 Cup	4	7	28
Mushrooms	1 Cup	1	15	15
Broccoli	1 Cup	1	31	31
Grape Tomato	3 oz	1	25	25
Guacomoli	2 tbsp	1	31	31
Salad Dressing	2 tbsp	1	35	35
Apple	1	1	80	80
					380
					0
Total for the Day					1765.6

04/26/2011 Evening Cardio

Miracle Mile Before Personal Training Arc Trainer

Incline Level 0     Resistence Level 30

Time: 15:34

 

Miracle Mile at End of Workout

Incline Level 0      Resistence Level 30

Time: 15:53

See Chart for Rest:



Level	Time	Resistence	Incline	Strides
Miracle	13:54	30	0	165-170
Mile
Recovery	1:06	40	10	100
1	1	50	10	100
2	1	60	10	100
3	1	80	10	100
4	1	90	10	95
5	5	100	20	75-85
Recovery	1	60	10	95
Sprint	2	60	10	125
Recovery	1	60	10	100
Sprint	2	100	20	100
Total	30