Friday, February 12, 2010
2/12/10
Mentally pushed a 15 min run that I just couldn't mentally do. Woke up hungry too so ate right away. Taking day off of weights today. But will run once I come home. Will definitely eat on target today after I got pissed yesterday.
Thursday, February 11, 2010
2/11/10
Had second coffee today so no more for the week
No cardio
Back and shoulder:
Meals:
Thursdays are my late days meaning I am up late for school and stuff. Was just hungry and ended up eating Trioplex otherwise I would have been on target. So pissed right now.
No cardio
Back and shoulder:
Meals:
total: 1,472 | fat: 41.8 | carb: 125.5 | protien: 145.8 |
Thursdays are my late days meaning I am up late for school and stuff. Was just hungry and ended up eating Trioplex otherwise I would have been on target. So pissed right now.
Wednesday, February 10, 2010
2/10/10
Braved the snow and got to the gym.
Ran for 50 min at 7 mph
Legs
extensions: 175 x 10 x 3
squats: 80x 14, 100 x 12, 130 x 10, 150 x 8, 170 x 6, 100 x 6 breaking 90 degrees
ham single leg curl: 55x12, 65x10, 75x8, 85 x 5
calves: 180 x 15 x 4
sumo: 65 x 12 x 4
lunge:
Meals:
http://fitday.com/fitness/PublicJournals.html?Owner=sarlanis
Had edamame at 8pm bc I was hungry and looking to snack. Not a bad choice but through my fat up.
Ran for 50 min at 7 mph
Legs
extensions: 175 x 10 x 3
squats: 80x 14, 100 x 12, 130 x 10, 150 x 8, 170 x 6, 100 x 6 breaking 90 degrees
ham single leg curl: 55x12, 65x10, 75x8, 85 x 5
calves: 180 x 15 x 4
sumo: 65 x 12 x 4
lunge:
Meals:
http://fitday.com/fitness/PublicJournals.html?Owner=sarlanis
| total: | 1,302 | fat: 43.5 | carb: 92.4 | protein: 138.1 |
Had edamame at 8pm bc I was hungry and looking to snack. Not a bad choice but through my fat up.
2/9/10
Morning run 7mph for 30 min
210 crunches
Chest and Arms
press: 80 x 10, (110 x5, 95 x 3), 95 x 8
Fly: 70 x12, 85 x 12 x2
DB Curl Incline:
Incline Press: 34 x 14, 50 x 10, 65 x 8, 65 x 6
Tri Pressdown: 42.5 x 12, 47.5 x 10, 52.5 x 7, 47.5 x 8
Cable Curl: 42.5 x10, (47.5 x 7, 42.5 x 3) x 2
Tri Ext: 42.5 x10, (47.5 x 7, 42.5 x 3) x 2
Meals:
Had coffee
http://fitday.com/fitness/PublicJournals.html?Owner=sarlanis3
210 crunches
Chest and Arms
press: 80 x 10, (110 x5, 95 x 3), 95 x 8
Fly: 70 x12, 85 x 12 x2
DB Curl Incline:
Incline Press: 34 x 14, 50 x 10, 65 x 8, 65 x 6
Tri Pressdown: 42.5 x 12, 47.5 x 10, 52.5 x 7, 47.5 x 8
Cable Curl: 42.5 x10, (47.5 x 7, 42.5 x 3) x 2
Tri Ext: 42.5 x10, (47.5 x 7, 42.5 x 3) x 2
Meals:
Had coffee
http://fitday.com/fitness/PublicJournals.html?Owner=sarlanis3
total: 1,089 | fat: 22.6 | carbs: 85.7 | protein: 137.4 |
Monday, February 8, 2010
2/8/10- wt and measurements
Weight- 144
BF- 19.9%
Waist- 28
Hips- 33
Thigh- 24.5
Pissed off at weight. Going to try harder this week. Only got in two days of weights last week due to schedule but got in 5 days.
This week's goals
1- 2 cups of coffee only (had 3 last week so great cut down)
2- only one day of ice cream on sunday as a treat
3- continue to press to hit numbers
4- get 4 weight workouts in this week
5- do 5 days of cardio again but 5 days of double (morning and night)
meals:
Ran 7mph for 30 min
BF- 19.9%
Waist- 28
Hips- 33
Thigh- 24.5
Pissed off at weight. Going to try harder this week. Only got in two days of weights last week due to schedule but got in 5 days.
This week's goals
1- 2 cups of coffee only (had 3 last week so great cut down)
2- only one day of ice cream on sunday as a treat
3- continue to press to hit numbers
4- get 4 weight workouts in this week
5- do 5 days of cardio again but 5 days of double (morning and night)
meals:
total: 1,107 | fat: 21.6 | carbs: 102.6 | protein: 131.0 |
Ran 7mph for 30 min
Saturday, February 6, 2010
Friday, February 5, 2010
2/5/10
Slept late again (not sure what is up. got up shaky too) so no morning run.
200 crunches.
15 minutes of jump rope. Slow day. Was tired and needed a break.
200 crunches.
15 minutes of jump rope. Slow day. Was tired and needed a break.
2/4/10
9 rounds (35 min) of bagwork put all out (almost knocked the bag off the hinges)
200 crunches
Back and Shoulder:
Food:
http://fitday.com/fitness/PublicJournals.html?Owner=sarlanis3
Stayed up late last night but was hungry and ended up eating too much yesterday (or at least eating over my macros). Not sure what was up as it was not normal. Slept late so didnt get in morning run.
200 crunches
Back and Shoulder:
Food:
total: 1,312 | fat 30.2 | carb: 99.2 | protein: 164.1 |
Stayed up late last night but was hungry and ended up eating too much yesterday (or at least eating over my macros). Not sure what was up as it was not normal. Slept late so didnt get in morning run.
Wednesday, February 3, 2010
2/3/10
Ran 6 mph for 30 min (very tired and sore but forced it out this AM)
200 crunches
Had coffee today. Trying to cut down to the point of no coffee (seems to be a winter thing anyway). No coffee Monday or Tues.
Went to gym, did lateral raises then got super sick and went home. Have been sick ever since. Hope it wasnt food poisoning.
200 crunches
Had coffee today. Trying to cut down to the point of no coffee (seems to be a winter thing anyway). No coffee Monday or Tues.
Went to gym, did lateral raises then got super sick and went home. Have been sick ever since. Hope it wasnt food poisoning.
Tuesday, February 2, 2010
2/2/10
Ran 30 min at 7 mph
Bag work for 30 min (8 rounds)
200 crunches
Legs
Extensions 170x10x3
curls 50 x12, 60 x 10, 70 x 8, 80 x 6 (single legged machine so wt is per leg)
sumo 70x10x4
calves 140 x20x4 (burned and kept cramping)
squats- 70 x 14, 90 x 12, 120 x 10, 140 x 8 (legs just dead)
Foods: http://fitday.com/fitness/PublicJournals.html?Owner=sarlanis3
Bag work for 30 min (8 rounds)
200 crunches
Legs
Extensions 170x10x3
curls 50 x12, 60 x 10, 70 x 8, 80 x 6 (single legged machine so wt is per leg)
sumo 70x10x4
calves 140 x20x4 (burned and kept cramping)
squats- 70 x 14, 90 x 12, 120 x 10, 140 x 8 (legs just dead)
Foods: http://fitday.com/fitness/PublicJournals.html?Owner=sarlanis3
Totals 1,134 | carbs 80.9 | fat 33.0 | protein131.6 |
2/1/10
Weight- 140
BF- 18.6 (dont ask that is what it said)
Ran 7 mph for 30 min
200 crunches
Krav class for 1 hr.
Food: http://fitday.com/fitness/PublicJournals.html?Owner=sarlanis3
BF- 18.6 (dont ask that is what it said)
Ran 7 mph for 30 min
200 crunches
Krav class for 1 hr.
Food: http://fitday.com/fitness/PublicJournals.html?Owner=sarlanis3
| Total | 1,059 | carb 87.8 | fat 19.5 | protien137.3 |
Friday, January 29, 2010
1/28/10
30m of hard crazy bag work.
Meals:
This week really bites between being sick and working. Cant wait for it to be over.
Meals:
total: 1,112 | fat: 24.3 | carbs: 98.7 | protein: 128.9 |
This week really bites between being sick and working. Cant wait for it to be over.
Thursday, January 28, 2010
Monday, January 25, 2010
1/25/10
Weight- 140
BF- 19.3%
Meals:
1: Oatmeal and whey at 5:30am
2: apple and protein shake
3: crispix and 1/2 protein shake
4: ice cream and whey at 3:30pm
5: 1 cup peas and 1/2 protein shake at 5:30pm
Not feeling very well. Scratchy achy throat and stuffed nose. Will try to run tonight.
BF- 19.3%
Meals:
1: Oatmeal and whey at 5:30am
2: apple and protein shake
3: crispix and 1/2 protein shake
4: ice cream and whey at 3:30pm
5: 1 cup peas and 1/2 protein shake at 5:30pm
total: 1,005 | fat: 14.8 | carbs: 113.5 | protein: 114.5 |
Not feeling very well. Scratchy achy throat and stuffed nose. Will try to run tonight.
Wednesday, January 20, 2010
Thursday, January 14, 2010
1/14/10
If today can go wrong it did all day. Just every obstacle imaginable. I am so pissed I couldnt get to the gym. This week has been so frustrating with that and its all beyond my control. I dont have the energy to get up at 3am to get to the gym for weights.
Ran 6.5 mph for 30min at 5am
Foods:
1: oatmeal and whey at 6:00am
2: 3 oz chicken and 1/2 c. peas at 11am
3: 1 apple and protein shake
4: 1 serving breyers all natural ice cream with whey protein
5: 1/3 c pasta, 3 oz chicken, salad
Ran 6.5 mph for 30min at 5am
Foods:
1: oatmeal and whey at 6:00am
2: 3 oz chicken and 1/2 c. peas at 11am
3: 1 apple and protein shake
4: 1 serving breyers all natural ice cream with whey protein
5: 1/3 c pasta, 3 oz chicken, salad
total: 1,033 | fat: 21.5 | carbs: 82.2 | protein: 134.2 |
11/13/10
Have to update this. Have all my notes.
Food:
Ran 6.5 mph for 30 min at 5am
Ran 6.0 mph for 30 min at 9pm
Legs:
extensions
squats
calves
hamstring curls
adductor
sumo
Food:
total: 989 | fat: 15.2 | carb: 90.5 | protein: 128.7 |
Ran 6.5 mph for 30 min at 5am
Ran 6.0 mph for 30 min at 9pm
Legs:
extensions
squats
calves
hamstring curls
adductor
sumo
Wednesday, January 13, 2010
1/12/2010
Meals:
1: oatmeal and whey at 6:30am
2: 4 egg whites and 1 c. peas at 11am
3: 1.5 serving crispix 1pm
4: 3 oz lasagna, 1 tbsp maple syrup, 1 whey protein mixed with 1/2 serving breyers all natural at 5pm
5: 1/2 cup peas
Ran 6.5mph for 30 minutes at 5:15am
Had emergency to take care of at night and had to take priority. Only drank 2.5 Liters of water.
1: oatmeal and whey at 6:30am
2: 4 egg whites and 1 c. peas at 11am
3: 1.5 serving crispix 1pm
4: 3 oz lasagna, 1 tbsp maple syrup, 1 whey protein mixed with 1/2 serving breyers all natural at 5pm
5: 1/2 cup peas
total: 1,029 | fat: 15.3 | carbs: 135.3 | protein: 92.6 |
Ran 6.5mph for 30 minutes at 5:15am
Had emergency to take care of at night and had to take priority. Only drank 2.5 Liters of water.
Monday, January 11, 2010
1/11/2010
Weight: 143
BF: 20.1%
Going to track everything I eat, try to eat as clean as possible, workout consistently, measure food at dinner consistently, no coffee this week at all.
Meals:
1: 6am oatmeal and whey
2: 10am 4 egg whites and broccoli
3: serving crispix 1pm- still feeling hungry and have a headache
4: 4pm 4 oz lasagna, 1 serv Breyers with protein powder with tbspn maple syrup (this seems to be the munchie time).
5: 8pm lettuce, 1 tblspn olive oil, protein shake
Going to switch "dinner" to the 3:30- 4pm time slot as it seems that is when I am my most hungry.
Workout:
30 min run at 6.5 mph in the AM.
45 min of Krav (with grappling that wore me out!!).
30 min evening run at 6mph after krav
BF: 20.1%
Going to track everything I eat, try to eat as clean as possible, workout consistently, measure food at dinner consistently, no coffee this week at all.
Meals:
1: 6am oatmeal and whey
2: 10am 4 egg whites and broccoli
3: serving crispix 1pm- still feeling hungry and have a headache
4: 4pm 4 oz lasagna, 1 serv Breyers with protein powder with tbspn maple syrup (this seems to be the munchie time).
5: 8pm lettuce, 1 tblspn olive oil, protein shake
Total | 1,141 | fat: 34.0 | carbs: 107.0 | protein: 110.6 |
Going to switch "dinner" to the 3:30- 4pm time slot as it seems that is when I am my most hungry.
Workout:
30 min run at 6.5 mph in the AM.
45 min of Krav (with grappling that wore me out!!).
30 min evening run at 6mph after krav
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