Day 267: Cardio Chest and Back with Grant

Ran to and from the workout park with Grant and did 25 minutes of Chest and Back.  When we left the workout park, I asked Grant how his upper body felt and he said his lower body was jealous.  Funny dude!



M1:  Shake 250
M2: Memorial Day BBQ and Drinks 2000

2250

Day 264: Poolside Yoga in Phoenix (I taught class today!)

I led a 1.5 hour yoga class with Julie and Casey by the pool this morning. It was super fun and a nice workout. It is a little harder when you are thinking through the moves, what comes next and counting breaths. I think with some practice, I could be a decent teacher.

M1: Egg White Omelet 150, fruit and cottage cheese 150, yogurt 50, Turkey Sausage 150
M2:Cobb salad. 400
M3: cheese and nuts 350
M4: fish and veggies and onion soup 700
M5: 6 drinks 900

2800

P90X Classic, Day: 263, Calories: 1700

Daily Note:
Ran with Julie in the desert 7 mi.


Nutrition:
Calories:1700
Today I Ate:
Egg white omelet 250
Fruit and cottage cheese 200
Salad w chicken 350
Pork chop, veggie, potato 700
2 beer 200

Day: 262, Shoulders, Arms, Abs, Calories: 1950

Daily Note:
In Phoenix. Decided to do arm-a-geddon even though it is a rest day.

Nutrition:
Calories:1950
Oatmeal 150
Salad 150
Nuts 150
Apple 100
Go lean 200
Snacks 300
2 beer 250
Salad, fruit, shrimp, fish, veggies 650

Day 263: Rest Day

I am taking my standard Tuesday rest day even though I did not work out on Saturday.  I feel like I need a little recovery time.

M1: oatmeal 120
M2:

Day 262: 7.6 mi Run - Took it easy today

I figured out how to get the Garmin to do mile splits (Thanks Nick). Now my life is complete.

Tomorrow I will travel to Phoenix and should get some running in there too.

M1: Shake 180
M2: Bar 180
M3: hot Pocket 250 nuts 150
M4: chicken and green beans 500
M5: go lean 200, sliced turkey 200

1660

Day 261: chest and back and abs

M1: eggs 150
M2: bar apple go lean 420
M3: Cereal 200
M4: Taco Salad 400

1170

Day 261: camping

I am laying in the cabin with Jayce after a fun day camping. Eisenhower park on lake Texoma is excellent and the swimming is cool and clear.

I did not work out, but we swam for an hour and hiked around a bunch.

M1: eggs and sausage 300
M2: tenderloin carrots hummus 350
M3: steak salad corn 600
M4: nuts 350

1600

Day 260: Hot Yoga @ Sunstone

I really like the 60 min Fire class at Sunstone. I am super loose now.


M1: Egg Whites, veggies and fruit and toast 400
M2: Nuts 100
M3: Progresso 140, bar 180
M4: pizza 400
1220

Day 259: 9.5 mi @ 7:46 pace (Damn its getting hot!)

I finally ran with my new Garmin. The data it gathers is just amazing. Check out this summary sheet from today:


Also, if you want to geek out, check it out on the player:
http://connect.garmin.com/player/33911912

My leg finally does not hurt!!!! Yea!

I feel like I need to pig out a pit to recover. Keep the protein up.

M1: Shake 180
M2: egg white omelet 200
M3: Salmon, veggies, slice pizza 600
M4: Popcorn and Nuts 300
M5: wrap 500

1780

Day 258: Biceps and Back

M1: shake 150
M2: Grapefruit and Nuts 250
M3: Salad 300
M4: stir fry, fruit 500
M5: nuts and go lean 300

1500

Day 257: Rest

Much needed rest day

M1: Nuts 100, yogurt 50
M2: Go Lean 150
M3: Progresso, Pork chop, cheese 400
M4: apple



800

Day 256: Sunstone Wood Session #2 (Met Owner Ashley Sells)

I did my second wood session at Sunstone this morning.  I have to admit that I was not so sure about this class last week, but I think there was something subconscious that connected something good with it, so I went back this morning.  One of the owners of the studio (Ashley Sells) taught the class.  Afterward, we chatted for a bit.  She explained to me that the reason this class is so different and effective is that it is not about 100% effort.  The 20% effort moves activate the smaller muscle groups (especially the hip flexors).  This is something I keep hearing about yoga.  The balance postures and the isometric moves get to muscles that gross, max effort exercises like running and weight lifting just don't touch.  In the end analysis, those smaller muscles may be more important.

Ashley asked me a bunch of questions about how/if yoga has centered me.  I cannot say that it has been a religious thing for me yet, but it sure does calm me down.  I think spending an hour focused like that on your body engages your brain in ways that other exercises don't.  When I run, my mind wanders and I think of all of the things going on in my life.  I have actually solved a lot of external problems running, but not internal ones.  I have a feeling that as I mature in my Yoga practice, I will continue to calm down and find out more about myself.

If you are reading this, thanks for a great session and chat today Ashley!  See you next week.

M1: eggs and sausage 150
M2: Nuts and grapefruit 150
M3: Super Salad 500
M4: Bar 180
M5: Go Lean 150, fish 150, veggies 100, beans 100
M6: Popcorn 200

1500

Day 255: Chest Shoulders Tri Abs

M1: Shake 250
M2: special k 150, apple 100
M3: Nuts 200
M4: 2 Pork Chops 350, Veggies 100,
M5: Popcorn 200
M6: snacks 300

1450

Day 225: Yoga X (Birthday!)

I got a massage yesterday on my calves. The guy used all this cool equipment like lasers and chaos thumpers. I feel much better. Yoga really stretched things out this morning too.

Today is my bday and thinking back to my bday last year, this one is much better. I have given myself the gift of mental (mostly) and physical health. I cannot think of a better gift and I wish I could just give it to others, but this gift is only self bought.

M1: omelet 250, grits 100, English muffin 150
M2: Turkey chili dogs 400

900

Day 244: Insanity Max Circuit

Did MAX Circuit with Scott.  I think my calf actually loosened up.

M1: Go lean 200
M2: celery and PB 200
M3: Progresso 140, yogurt 100

640

Day 243: Chest & back, Ab Ripper

OK.  I was ignoring the fact that my calf is really bad.    I just looked in the mirror and it is totally swollen.  I guess I pushed a bit too hard and need to take a few days off.

Only Did 1/2 of Chest and Back today.



M1: Oatmeal 200
M2: 1/2 apple 50, yogurt 100
M3: meatloaf Sandwich 250, broccoli 50
M4: Almonds 100, carrots50
M5: bar 180
M6: subway 350, celery and pb 150
M7: popcorn 25, beer 100

1850

Day 242: 8.5 miles 7:29 pace

We were a little off pace today. My right calf is still bothering me like crazy. I wish it would just go away so I could dial things up.

M1: Shake 250
M2: spaghetti 150, nuts and raisins 200
M3: celery and PB 100, grapefruit 30
M4: popcorn 200
M5: Fish Soup 150, side salad 100
M6: Meatloaf 200

1480

Day 241: Rest

I love Tuesday rest day.  I have been achy lately.  I think I need more recovery/rest days if I am going to be running so hard and doing so much Insanity or I am going to wear my body down.

M1: eggs 150, grapefruit 30, yogurt 100
M2: Pistachios 150, carrots 30
M3: Progresso 140, apple 100
M4: bar 180, raisins 50
M5: chicken and Veggies 300
M6: nuts and carrots and hummus 200
M7: popcorn 170

1600

Day 241: Sunstone Yoga Wood Class

I did the Wood class at Sunstone at Skillman today.  It is a nice core workout in the heat.  I will definitely go back.

M1: bar 180, apple 100
M2: Raisins 100, Almonds 100
M3: Crab Cake 120, Progresso 140
M4: bar 180
M5: Tialpia, broccoli and sweet potato  400

1320

Bring It Rich

My old high school buddy Rich A form South Carolina is now an Xer!  He just connected with me on FB and it sound slike he had a similar epiphany like I had - time to quit messing around and get in shape!

I am very excited about catching up with Rich and following his transformation.

Stay tuned!

Day 240: Max cardio conditioning

M1: small shake 150
M2: KOC buffet 600
M3: Crab Cakes, Broccoli, Mashed Potatoes, bread stick 500
M4: Nuts and Raisins 200
M5: Popcorn 200

1650

Day 239: back, biceps, and

M1: pancake 300
M2: shake 250, nuts and raisins 200
M3: pizza 500
M4: spagetti 400, corn 50, broccoli 50, pear 150
1900

New DEXA SCAN - 10% BF! Goal Attained.

I ran a new DEXA scan today.  I am now at 10.3% overall.  That is pretty much my goal.

Some of the details are interesting.  Here is how things have progressed since December:
                    May                            December
Overall:        10.2%                        13.7%

Here are the Lean Muscle mass numbers.  I have actually lost muscle mass in the upper body and Trunk.  I gained in the lower body.  I think that is a reflection on my transition to running and insanity over P90X.  Running and Insanity require more legs and less upper body.   This makes me want to dial up the upper body a bit.   It is good to see my left leg come in line with my right.  I think that is why it does not hurt on runs anymore.  If my right arm and left arms were in an arm wrestling contest, left would be crushed.

LArm:           5205gm                     5553gm
RArm:           6148gm                     6329gm
Trunk:           33531gm                   36764gm
LLeg:            13725gm                   12699gm
RLeg:            13736gm                   13107gm



















Anyhow, I still think DEXA is the best measure of progress on weight loss.  I will probably do this again in 12 months to see the ongoing progress.

Article: Why your kids should never eat French Fries

I am on Day 238 of not setting foot in a fast food joint. However, I know my kids still eat fast food 2-3 times a week. It is hard with busy lives, but this stuff is going to kill them.  Check this article out.

http://www.bodybuilding.com/fun/depew7.htm

Day 238: Max Plyo

Insanity Max Plyo made me cry today. I really ran out of steam. I probably need to gu up more before and during the workout so I don't hit the wall.

M1: Big Shake 250
M2: Nuts and Raisins 150
M3: Turkey Wrap 300
M4: Go Lean 200
M5: Tilapia, scallops, beans, veggies 400
M6: Special K 100

4 glasses of vino 400

1800

Day 237: Upper Plus

I like the Upper Plus because it is only 40 min and it really hits everything upstairs. It breaks the 8-10 rep rule though, so I am not sure if I am building any mass. Some of the moves go on so long I have to step down in weight to keep going. It is like multiple strip sets back to back including the negative pull ups. I am certainly feeling it.

I guess it doesn't matter as long as I am working it out!

M1: Small shake 180
M2: Go Lean 200, Nuts and Raisins 200
M3: Weight Watchers 180, green beans 60
M4: Apple 100, cheese and cracker 80
M5: Bar 180, jerky 140
M6: lentil soup 200, grape leaves 200, cauliflower 100
M7: Nuts, raisins, shaved turkey, pizza slice 500

2320

Day 236: Best Run Evar! 8.5 Miles in 60 min (7:03 Avg Pace)

Scott and I just crushed White Rock. We stayed under 7 min pace most of it! My right calf was a little tweaky at the end, but no pulls. Scott wants to ramp it up and start adding miles. He thinks we can qualify for Boston this year if we push it. That sounds pretty cool to me.

M1: Big Shake 250
M2: Nuts 150
M3: Chicken, Beans, Slaw 450
M4: Bar 180, Bananna 100
M5: pizza 800

1930

Day 235: Rest

Tomorrow, Scott and I are going to do some fartlek around White Rock. Should be interesting. "Today we rest... for tomorrow we dine in hell!"

M1: grapefruit 30, yogurt 50, cheese & cracker 200
M2: Progresso 140, nuts 150
M3: Taco Salad 500, bbq 200
M4: Popcorn 230

1500

Day 234: Core Synergistics

M1: Grapefruit 30, yogurt 50, oatmeal 200
M2: Weight Watchers 180, Popcorn 100, cheese 30
M3: Apple and PB 250, go lean 200
M4: Shake 180

1230

Day 233: Max Cardio Circuit

That was hard today after the camp out.

The Zip Line at Sky Ranch has a 250# limit. Last year I weighed too much to do it. Now I am 50# under the limit and got to ride with the kids. Yea!



Here is Sheri showing how strong she has gotten in six short months:


M1: Egg and veggie omelet, fruit 300
M2: Shake 250
M3: nuts 180, go lean 200
M4: freebird 350, cracker pb 200


1480

Day 232: 4.75 Mile Run with Kent at Sky Ranch

At campout at Sky Ranch.  I made Brisket and Pork Butt so I needed to get a run in to preemtively burn off some calories.

M1: eggs, cottage cheese, fruit, sausage 500
M2: burger patty, salad, bananna, apple 500
M3: Brisket, Beans, Misc 1000
2 beer 200

2200