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.

2/11/10

Had second coffee today so no more for the week

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.

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

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

total: 1,089

fat: 22.6

carbs: 85.7

protein: 137.4

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:

total: 1,107

fat: 21.6

carbs: 102.6

protein: 131.0

Ran 7mph for 30 min

2/7/10

No work out

Food:

http://fitday.com/fitness/PublicJournals.html?Owner=sarlanis3

2/6/10

200 crunches

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.

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:

total: 1,312

fat 30.2

carb: 99.2

protein: 164.1

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.

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.

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

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

Total

1,059

carb 87.8

fat 19.5

protien137.3