The Back on Track Report: Week 2

All things considered, I’m happy with how this week went in terms of food intake and exercise. I spent three days in a management training class where they just kept bringing snacks into the room and attended a going away party for a friend. Rather that sweat trying to resist, I indulged a little. The upside is that two months ago, I would’ve destroyed more of the pretzels, cookies, drank, etc. Same idea with my intake on Saturday, which was by far the unhealthiest day of the week. Overall, it’s hard for me to be disappointed. Actually have a post coming up on that. The toughest part about the lifestyle change isn’t going to the gym or eating better. It’s the people around me. I find some to be really discouraging, so I don’t even discuss my health and fitness goals with them.

A few things I want to highlight before going into the details:

1. I discovered calorie-free salad dressings from Walden Farms and they are awesome. The Raspberry Vinaigrette, Caesar, and Ranch are great. I was skeptical when I first discovered the vinaigrette, but surprised at how it transformed my salad when I tried it a few weeks ago. If you see this selection in your grocery store, give it a try.
2. Carbs and/or breads are really burdens. I can feel the difference when I’m carrying them around for a couple extra days despite my best efforts to burn them off. The biggest thing for me when I lost 14 pounds over three weeks was that I cut out almost all bread (and beer). Since I’m working out regularly, I’ll continue to make use of the La Tortilla Factory wraps I’ve been using. But other than that, the heavy breads and breadings gotta go chill in the lobby until I’m ready to see them. Fat don’t fly.
3. Tracking all this stuff is challenging. I’m not going to get into calorie counting and specific portions/amounts. Just know I’m not going crazy. Also, if you’re curious about a particular exercise and can’t find it on google, feel free to ask.

Side-notes aside, here are my workouts and eating from the past week.

Sunday, July 8th (Track)

• 100 yards up, 100 yards back on football field in under one minute. Stride (not sprint) up and jog back. targeted 50 seconds total. 1 minute rest on first 5. 3 minute break. Then 2 minute rest between each of last 5.  It had to be 95 degrees out there and the heart rate was getting up to 190-200. Wasn’t worth the heat stroke!
• Note to self: Bring actually cold water next time!

Food

• Green Smoothie – 6 oz orange juice, banana (frozen), 3 strawberries (frozen), Scoop of Amazing Grass wheatgrass powder, kale, spinach
• 4 dried apricots
• 6 pre-cooked jumbo shrimp w/ table spoon of cocktail sauce
• Buffalo Chicken Wrap w/ grilled chicken, romaine, tomato, bleu cheeese, hot sauce w/ 6-8 oz potato chips
• Half cup of Coconut Pineapple ice cream

Monday, July 9th (Gym)

• 20 minute bike
• Shoulder Press 4×8 25 30 35 40
• Db row 4×8 45 45 50 55
• Db curls 4×8 25 25 25 30
• Shrugs 4×8 70 75 80 90
• Squats 4×8 135 155 165 175
• Lat Pulls 4×8 90 100 110 110 (6)
• Back hypers 3×10 0lbs 0 0

Food

• Green Smoothie (Strawberry, Banana, Mint, Spinach, Kale, Wheatgrass, 6-80z OJ)
• Curry Chicken Soup
• Chobani Yogurt (Peach)
• Chicken Caesar Wrap (Wheat)
• Pack of Twizzlers
• Buffalo Chicken Meatball Wrap w/ lettuce, tomato, calorie free Walden Farms Ranch Dressing
• Salad w/ baby spinach, carrots, cucumber, tomatoes, shredded cheddar, WF Ranch Dressing
• An assortment of hot nuts. Like literally, creole-roasted hot nuts. Stop looking at me like that!

Tuesday, July 10th (Track)

• 20-25 minute warmup
• 100m x 8, walk back and start again. Hit finish line in 14-15 seconds. Focus on technique
• Core Work, 20 sec on 20 off
  • V-sits
  • Back Hypers
  • Crunches
  • Sky Divers
  • Side Crunch left
  • Side Crunch right
  • L-overs
  • Back Hyper w/ a twist
  • V-sits
• Big 8 – 8 pushups, 8 sit-ups, 7 pushups, 7 sit-ups, etc.
• Stretch

Food

• Green Smoothie (the usual plus mint)
• 1 cup coffee (sweet and low, low fat milk)
• Mixed greens salad with balsamic vinegar, turkey and roast beef lunchmeat no bread
• 2 chocolate chip cookies
• 2 pretzel sticks (big joints, pause)
• Banana
• Baked chicken, steamed broccoli, corn
• Green smoothie

Wednesday, July 11th  (Weight 224.9)

Food

• Green smoothie (The same as on Tuesday)
• Skone?
• 1 cup of Coffee (sweet and low, low fat milk)
• Chicken breast, turkey lunch meat, pastrami, pasta salad, asparagus, roasted green pepper, small amount of tuna
• 2 pretzel sticks with chocolate on end
• 2 chocolate chip cookies
• Wrap with chipotle deli chicken, slice of american cheese, spinach, tomato, onion, calorie free ranch
• Dill Pickle Spear

Thursday, July 12th (Gym)

• 25 minute treadmill warmup
• Bench Press 4×8 135 145 145 155(6)
• Upright row 4×8 65 75 85
• Decline push up 3 sets 8 7 5
• Cable fly machine 3×8 80 95 95
• Standing Calf Raises 4×10 20 40 70 90
• Hamstring curls 4×10 55 65 65 75(6)
• Tricep pull down 4×8 90 100 110 120
• Ab Pyramid 5 sit-ups, 5 sit-ups with twist to right, 5 with twist to left, 5 bent leg rollovers. Repeat and do 4 of each, then 3 of each, then 2 of each, then 1
• 30 Back hyperextensions
• 30 prone opposite leg and arm (like a back hyper, but raising left hard with right leg and vice versa)
• 10 minute stretch

Food

• Green Smoothie
• 1 cup of Coffee (sweet and low, low fat milk)
• Fresh strawberry and pineapple (Umm, like a cup?)
• Half sandwich – wheat roll, shrimp, lettuce, tomato, cheese
• Half sandwich – wheat roll, turkey, lettuce, tomato, cheese, mayo
• 2 chocolate chip cookies
• Half sandwich – wheat roll, ham, lettuce, tomato, cheese, mustard
• Wrap with chipotle chicken, spinach,  tomato, onion, calorie free ranch dressing

 Friday, July 13th

• Green Smoothie (strawberry, banana, mango, orange juice, wheatgrass powder, protein powder)
• Chicken Caesar Salad
• 1 glass rum and diet coke
• 1 glass Jameson on the rocks
• Wrap with chipotle chicken, tomato, onion, calorie free ranch dressing, dill spear

Saturday, July 14th (Gym)

• 25 minute treadmill warmup
• Squats 4×8 145 165 165 185
• Lunges 4×8 105 105 115 115
• Lat Pulldowns 4×8 90 100 110 120
• Dumbbell Curl 4×8 25 25 30 35
• Cable Curls 4×8 80 80 90 100 (7)
• Decline Sit Ups 3 sets 20 20 20
• Prone Hypers 3×10
• Knee ups crunch 3×10

Food

• Green Smoothie (spinach, kale, wheatgrass, orange juice, strawberry, banana)
• Half a dish of disgusting Italian (Risotto) rice and sauce dish that nearly derailed my day.
• 1 slice of cheese and 1 slice of pepperoni pizza
• 2 pieces fried chicken and small french fry

I guess you can think of Saturday as the set-up for a sequel to an action or horror flick. Maybe something like Slim SAW Food or Cabin Full of Carbs. Both those titles suck, but you get my drift.

Slim