This past week wasn’t as bad as I’d initially thought. The most disappointing part was how much money I spent on food. It was the most expensive week in a month, and my intake shows it. Additionally, I only worked out on Monday, Saturday and today (Sunday). On Tuesday night, I got to attend an Under Armour product showing for the limited release of the Gotham City Rogues collection. As a fan of all things UA, I had to be there. And I have to tell you, the items were dope. The issue for me? Most of them were black and yellow. That’s an “obstacle” for one purple and gold reason, but I’ll definitely make use of everything I walked out of there with. Trust me on that.
Moving along, I woke up on Thursday and Friday morning with charley horses that bodied my workouts. Thursday night was also a co-worker’s going away happy hour. More about that in the food intake section. But yo, a pizza with every beer? #cmonson. How awesome is that?
The best things about the week? When I weighed in on Wednesday, I was down to 223.4, which is a 1.5 pound loss from last week. When I weighed myself today, I was down to 222.6. That was after a meal.
I also saw increases in all my poundages on exercises. I was certain I’d lost the progress I made, but the rest turned out to be the best thing for me. I guess the charley horses were my body’s way of telling me “Chill out homie. You going a little too hard in the paint right now.” We’ll see what my legs say about the hamstring curls, calf raises and squats on Monday though.
Lastly, I found a track club in New York City that I’d love to be a part of. If you’re a tracklete (former or current), then you’ve probably heard of the Central Park Track Club. They’ve got some Olympians and other elite runners on the squad. I actually felt my stomach knotting up as I was going through their site — particularly when I came across the application and it asked about my personal best jump in the last five years. I think a membership with them would give me the tools and camaraderie I need right now. I like my individual workouts, but sometimes I miss that track team feeling. It’d be cool to chat with other runners and jumpers instead of just listening to my ipod.
Anyway, I plan to fill out an application for them this week. I’ll let you know how that goes. Now on with the numbers!
My Fitness
Monday, July 16th (Track)
- 20 Minute Continuous Warm Up
- 10 x 30M Accelerations/Sprints with walk-back recovery
- General Strength Circuit x 2
- Push Ups x 20
- Prisoner Squats x 20
- V-Sits 20 seconds
- Back Hypers x 20
- Push Ups w/ Clap x 5
- Dips x 20
- Prone Opposite Arm/Leg Raises x 10 each side
- Crunches x 20
- 10 minute stretch
Saturday, July 21st (Gym)
- 20 minute treadmill
- Bench Press 4×8 135 145 155 165 (5)
- Upright row 4×8 65 75 85 95
- Decline push up 3 sets 10 8 6
- Lat Pulls Downs 4×8 100 110 120 130
- Chest fly machine 4×8 90 90 100 110
- DB Shoulder Press 4×8 30 30 35
- Tricep Pull Dowsn 4×8 100 110 120 130 (6)
- Decline sit ups 3×20
- Prone Hypers 3×10 10 lbs. 25 25
- 10 minute stretch
Sunday, July 22nd
- 20 minute continuous warmup
- 10 x 100 Yard Football Field Runs. Stride up and jog back by 50 seconds. 1 minute rest between. 2 minute rest after 5 reps. Then back on it.
- General Strength Circuit x 2
- Push Ups x 20
- Prisoner Squats x 20
- V-Sits 20 seconds
- Back Hypers x 20
- Push Ups w/ Clap x 5
- Dips x 20
- Prone Opposite Arm/Leg Raises x 10 each side
- Crunches x 20
- 10 minute stretch
- 20 minute stretch/cool down
My Food
Sunday, July 15th
- Green Smoothie – Kale, Spinach, Strawberries, Orange Juice, tablespoon of cream of coconut, wheatgrass powder
- Wrap w/ spinach, cracked pepper turkey, lettuce, tomato, onion, ranch
- Chobani Yogurt (Strawberry)
- Chicken Stir Fry (Noodle-based)
- 1 cup of Edy’s Coconut & Pineapple Ice Cream (I tried not to. I really did.)
Monday, July 16th
- Green Smoothie – Spinach, Kale, Wheatgrass, Mint, Banana, Strawberry, Orange Juice, Protein Powder
- Stir fry leftovers
- Chicken, asparagus and broccoli
Tuesday, July 17th (Under Armour Gotham City Rogues Limited Collection Showing at night)
- Green Smoothie – Kale, Wheatgrass, Banana, Strawberry, OJ
- Grilled chicken, tomato, mozz, tomato sauce panini
- Chicken Caesar salad
- Starbuck Tall (but actually small) Mocha Cookie Crumble
- Small brownie
- Turkey sandwich on a roll w/ lettuce, tomato, onion, oil and vinegar
Wednesday, July 18th – (Weighed in at 223.4 lbs. Previous week weight was 224.9)
- Green Smoothie – Kale, Wheatgrass, Banana, Strawberry, Blueberry, OJ
- Chipotle Burrito bowl w/ chicken, brown rice, pinto bean, hot salsa, lettuce, cheese, sour cream
- Chicken Caesar Wrap and Chips
- Pack of Twizzlers
Thursday, July 19th (Co-Worker’s Going Away Happy Hour at Crocodile Lounge)
- Large oatmeal with raisins, banana, brown sugar from Hale and Hearty.
- Chicken Shawarma Wrap from Wrapido. Love this place.
- Pack of Twizzlers
- Pizza. This placed served a personal pan pizza with every beer order. I didn’t order any beer, but I ate me some pizza.
Friday, July 20th
- 2 packs of apple & cinnamon oatmeal
- Buffet grub at Jacob’s in Harlem. I had chicken gizzards, calamari salad, collard greens, plantains, jerk chicken, oxtail, rice & peas, string beans, and a mosquito bite. Yeah, I got bit by a mosquito in the restaurant. Worst part of the meal.
Saturday, July 21st
- Green Smoothie – Lowfat Milk, strawberry, banana, pineapple, spinach, kale, protein powder
- Middle Eastern dinner plate at Big Arc Chicken: chicken, beef, and kofta kebab, lettuce & tomato salad, rice, peas, sauce
- 16 oz. Bubble Milk Tea. For those that don’t know, bubble tea is flavored tea with tapioca balls/bubbles in it. Pause.
- 1/2 a strawberry, white chocolate, and yogurt smoothie at Max Brenner. Didn’t get to eat a meal here, but this place is amazing.
Sunday, July 22nd
- Banana
- Spicy Chicken sub with lettuce, tomato, onion, monterey cheese
- Green Smoothie – Wheatgrass, Strawberry, Banana, Pineapple, Lowfat Milk, Protein Powder
I’m looking forward to this week. It’s gonna be painfully awesome!
Slim
P.S. I didn’t get to the Awesome Reads this weekend, so I’ll try to double up next time.
Good shyt.
I would suggest weighing yourself weekly same time, place, and with same amt of clothes [||] thats how you get an accurate estimate with little factors going against you and without the torture of daily or every 3 day weigh ins
Agreed good sir. Gonna be more diligent about that!
Congrats on your healthy eating plan !! It’s encouraging to see that you take your objective to the next level by joining a track club.
I wish you all the best
Congrats on your progress and for giving this girl a new research project. Am I the only person in the world who has never heard of prisoner squats, v-sits and hypers? I really need to start exercising…hopefully I won’t regret this when I hit the steps in the morning.
The report is very useful.