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day 4 of week 4 went a bit slower then i anticipated. i got into work at the normal time and proceeded to be stressed and pushed and pulled here there and every where. another day in software development … i love it. i ate good today surprisingly.

1. cottage cheese and 3 carob chip oatmeal cookies
2. coffee and a oatmeal raisin bran muffin
3. turkey jive burger, lettuce, tomato, onion, on a whole grain bun and potato slices
4. bbq chicken breast (lightly), lettuce, tomato, onion, on a whole grain bun
5. coffee
6. 6 eggs (3 whites, 3 whole) scrambled and 3 slices of wheat bread

the burger and chicken sandwich were from heart wise. they were better than i thought they were going to be actually. i think i might have them more often.


after work i went to the gym for my upper body workout. it’s been a long time since i was this sore immediately after a workout. i used the hammer strength machines today instead of the normal machines. it allows each muscle on each arm to work independently rather than have the other muscle carry it along. anyhow i used those machines and the normal free weights.


i did the following exercises:

chest

hammer strength mts incline press, free weight dumbbell fly

shoulders

hammer strength mts shoulder press, arnold press

back

hammer strength mts row, hammer strength mts high row

tricep

cybex tricep cable push down, free motion tricep cable machine

bicep

hammer strength bicep curl, reverse barbell curl

by the time i was done i was barely able to carry my backpack to the car. i’m going to sleep like a baby tonight that’s for sure.

day 3 of week 4 was simple, short, and successful. i got up in the morning and did the elliptical trainer for 20 minutes of hiit and 10 minutes of cool down on the tread mill. i really pushed myself, upped my resistances to 8, 10, 12, 14 and 16 for the different hiit levels. it was pretty rough but i made it.


i ate ok today:

1. coffee, cottage cheese and 5 carob chip oatmeal cookies
2. whole wheat pasta, chicken, and tomato sauce
3. coffee, cottage cheese, and a yogurt
4. chocolate myoplex shake
5. 3 carob chip cookies

i didn’t get all 6 meals in and what i ate wasn’t perfect but i had a pretty hectic day. surprised i was able to get anything in at all.


i finished up my class this evening. my final presentation went pretty well, i’m glad that class is over. not that it was hard or anything, far from it. i just have so much going on in my life right now that i need an extra evening to handle the load and maybe even take it to de-stress. not sure if i am going to attend another class at cod or not. the classes weren’t quite the difficulty i was looking for. to be fair though it was a class in something i do for a living, maybe the other classes will be harder. i may take a legitimate graphics class this summer after this next term is over. we’ll see …

day 2 of my 4th week on body for life is winding down. had a great day today. i slept in this morning because i had trouble waking up a few times last night. at work i made a bit of progress on the product development though i spent some time spinning in circles with a bug in mozilla. after work i went to the gym and did lower body. i ended up using the free weight machines instead of the standard cable machines. i wanted a bit more control over the weight and i prefer each body part work independently toward lifting the weights instead of being “along for the ride”. the burn was great and i hit 3 out of my 4 10’s. i don’t know how to hit a ten doing ab’s. no matter how hard i try it just doesn’t happen.


anyhow, i ate pretty well today:

1. cottage cheese and 3 carob chip oatmeal cookies
2. coffee and a raisin bran muffin
3. chicken, rice, and veggies on a wheat wrap
4. a coffee and black bean chili with part of a while grain roll
5. 6 eggs (3 whites, 3 whole) scrambled and 3 slices of wheat bread

not to shabby. tomorrow i am going to try to get some additional complex carbs in and less simple carbs. i want to elevate that metabolism a bit more by trying to maintain my insulin levels all day. that includes cutting the amount of sugar is use in my coffee. while it’s not a ton, it’s still prohibitive.


i’m thinking about working from home tomorrow so i can vote and get to class a bit early to test out my web site on the mac’s. tomorrow is the last day for my web design class. i finished up the site yesterday but i may need to make some last minute changes, i did last time. i still find it amazing that people think html and the web is so platform independent. yea, it gives you tools to ease the platform nightmare, but it’s far from being ubiquitous.

day 1 of week 4 was a hiit cardio day. rose out of bed around 8:30 and used my recumbent bike. didn’t eat perfect today but it was all reasonably healthy.

1. bagel, turkey sausage, egg, salsa and yogurt with fruit and a coffee
2. tea and ginger bread cookies
3. a coffee, cottage cheese, and yogurt
4. 1/2 turkey sandwich with lettuce, tomato, onion, and cream of rice and chicken soup with bread
5. 1/2 turkey sandwich with lettuce, tomato, and onion

tomorrow will be a bit easier since today i was in work mode again trying to finish up my project for class. i finished up the work later in the evening and spent the rest of the time relaxing at amy’s. not looking forward to another stressful week but the closer we get to release the better.


i’m really going push myself this week. i’m going to try upping all of my weights and see if i can’t up my resistance for hiit cardio as well. last week i had to do my weights a few times in the evening. this week i’m going to exercise in the morning. i’ve been good at doing cardio in the morning, it’s harder doing weights though. wish me luck …

day 7 of week 3, free day!!! got up this morning and pretty much did nothing all day but work on my project for my web design class. but we did manage to eat bad today which isn’t really that hard to do. what did we eat?

1. pancakes, eggs, sausage patty, toast, coffee
2. 3 krispy kreme and a juice
3. mtn dew, a pizza hut p’zone, and bread sticks
4. few oreo’s and a starbucks venti caramel machiato
5. bbq sausage and beef sandwich with fries
6. ice cream with whipped creme

all cravings and things that are bad for me. as usual i felt like crap the next morning … low energy and upset stomach. i’m looking forward to weighing myself in this coming week.

day 6 of week 3 … finishing up week 3, feeling great. i slept in this morning but i did my workout this evening. today was upper body day. i did incline bench press, bench press, shoulder press, lateral raise, bend over dumbbell row, dumbbell shrug, lying dumbbell extension, triceps kickback, dumbbell curl, and hammer curl. i love doing weights with free weights. i get a much better workout because i can concentrate on each muscle and i can feel each muscle working independently.


i ate ok today:

1. yogurt and 3 carob chip oatmeal cookies
2. coffee and bran muffin
3. 1/2 smoked turkey sandwich, lettuce, tomato, and chicken noodle soup
4. 1/2 smoked turkey sandwich, lettuce, tomato and coffee
5. whole wheat pasta, chicken, tomato sauce, and garlic bread
6. tea and ginger snap cookies

the meals were pretty healthy but again not exact and to the program. i know this is the one thing i need to work on. my workouts are going great, my intensity is huge, and my focus is strong but my meals need some work.


i feel great and am so psyched that i made it through this week. work was very stressful this week. the closer we get to the release of this thing the more intense and the more stressful it gets. i also get more and more thankful i am back on this program so i have an outlet for all of that pent up frustration and stress. not sure where else i would be venting it without exercise.

day 5 of week 3 on body for life was good. today i worked from home so i ended up doing my hiit cardio on my recumbent bike. i didn’t end up eating as well today as i should have but i’ll get past it. here were my meals for the day:

1. 2 yogurt’s
2. 1/2 smoked turkey sandwich on sourdough bread with lettuce, sprouts, and mustard with chicken and rice soup in a sourdough bread bowl and a coffee
3. 1/2 smoked turkey sandwich on sourdough bread with lettuce, sprouts, and mustard
4. coffee
5. 3 biscuits and chip’d beef with peas

not great but it didn’t kill me. tomorrow i’m going to kick some ass on my upper body workout and my meals. i plan on using some of the hammer strength machines at the gym. i used to get a really good workout using them when i was a member at powerhouse.