Build Me - An Ongoing Journey

mcFreid · 07-05-2009, 10:11 PM

Sunday 7/5/09
-------------------------------------------------------------------------
Diet:
7:30am:
1 medium Apple
0.5cup Dry Steel-Cut Oats
~3oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
2:00pm:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:00pm:
2 plates Chicken Breast, Mixed Grains and Bean Salad, Vegetables (Various Vinaigrettes)

That was my diet.

The Workout:

PUSHUPS:
1x40 [failure]
SIT-UPS:
1x91 [failure]

That was the workout.

The Day:

My pushups continue to improve and it is awesome. I know I am behind on the videos so you can’t see the progress I am making, but believe me it is real. I pumped out 40 glorious ones before hitting perfect failure on number 41. Next week I plan to go further. As for my sit-ups… I think the numbers, as they always do, speak for themselves.

That was the day.

This concludes Entry #213.

mcFreid · 07-06-2009, 10:06 PM

Monday 7/6/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
11:50am:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:30pm:
2 plates Chicken Breast with Vegetables, Quinoa (Light Sour Cream Sauce)
1 bowl Beets with Light Sour Cream Based Soup

That was my diet.

The Workout:

TREADMILL
5min @ 8.6mph
4:00min @ 8.7mph
2.0min @ 9.0mph
~1.5min @ 9.5mph
0.10 miles @ 10mph
0.10 miles (until 2.0 mile) @ 11mph
-> 2.0 mile in 13:30
ELLIPTICAL [full motion]
5min @ ~11-12cpm, 2resistance
5min @ ~12cpm, 4resistance
5min @ ~12-12.5cpm, 6resistance
4min @ ~12.5-13cpm, 8resistance
1min @ ~14-16cpm, 8resistance
TREADMILL:
10min @ 4.0mph, 6%incline

PUSHUPS
3x20 (1min rest)
SIT-UPS
3x30 (1min rest)

That was the workout.

The Day:

Despite having what felt like a good workout in the sense that I felt stronger, I wasn’t able to hit the same numbers on the elliptical. Caloric counts can be fluky though, so I take this with a grain of salt anyway. What I am especially proud of today was my mental restraint in not eating too much dinner. I actually had a debate with myself, and this time the good side won.

That was the day.

This concludes Entry #214.

mcFreid · 07-07-2009, 10:08 PM

Tuesday 7/7/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
11:50am:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:15pm:
2 plates Haddock with Basmati Rice, Vegetables
Olive Oil [for cooking]

That was my diet.

The Workout:

ELLIPTICAL:
5min @ ~160spm

3x5x150 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x5x125 BB Bench Press
1min rest
2x10x25 DB Shoulder Press
30sec rest
1x7x25 DB Shoulder Press [failure]
30sec rest
3x10x25 DB Bent-Over Rows
30sec rest
3x6 Dips (triceps version, straight)
1min rest
3x5x20 Assisted Chin-Ups
1min rest
3x7 Knuckle Pushups
30sec rest
3x30sec Knee Raises
30sec rest

That was the workout.

The Day:

My lifting today was fairly average. I didn’t have all the extra strength like last Friday, but I did have my will. After looking back a week, I can now go to bed knowing that I improved on my shoulder press. And that alone is worth a good night.

That was the day.

This concludes Entry #215.

mcFreid · 07-08-2009, 10:11 PM

Wednesday 7/8/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
11:50am:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:10pm:
2.5 small Chicken Breast Halves
1 bowl Garbanzo Bean Salad with Vegetables and Lettuce (Vinaigrette)
1 bowl Zucchini and Tomatoes
That was my diet.

The Workout:

OUTSIDE [sloping incline/decline ground]
5min Run
10 Intervals of 30sec Sprint, 1min Jog
1min Walk
9+min Run

PUSHUPS
3x20 (1min rest)
SIT-UPS
3x30 (1min rest)

That was the workout.

The Day:

I had a good workout today. I felt like I was working with extra energy in my muscles. Not sure why, but that’s what it felt like. Followed up by a clean diet throughout my day (though some slight possibility of an over abundant dinner) it was a decent Wednesday.

That was the day.

This concludes Entry #216.

mcFreid · 07-09-2009, 10:04 PM

Thursday 7/9/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~3oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
11:50am:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:10pm:
1.5 Chicken Breast Halves
“Ezekiel” Sprouted Grain Spaghetti with Tomatoes, Garlic (Light Olive Oil Sauce)
Fava Beans and Onions [Sautéed in Olive Oil]

That was my diet.

The Workout:

TREADMILL
5min @ 8.6mph
4:00min @ 8.7mph
2.0min @ 9.0mph
~1.5min @ 9.5mph
0.10 miles @ 10mph
0.10 miles (until 2.0 mile) @ 11mph
-> 2.0 mile in 13:30
ELLIPTICAL [full motion]
5min @ ~11-12cpm, 2resistance
5min @ ~11.5-12.5pm, 4resistance
5min @ ~12.5-13cpm, 6resistance
4min @ ~13-14cpm, 8resistance
1min @ ~14.5-15+cpm, 8resistance
TREADMILL:
10min @ 4.0mph, 6%incline

PUSHUPS
3x20 (1min rest)
SIT-UPS
3x30 (1min rest)

That was the workout.

The Day:

I had a really good workout on the elliptical today. I started off average, but steadily progressed to higher than normal intensities as the minutes passed by. By the end I burned 352 calories, what I believe to be my personal best on this machine since starting my early morning routine. Congrats to myself.

That was the day.

This concludes Entry #217.

mcFreid · 07-10-2009, 11:19 PM

Friday 7/18/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~3oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
11:50am:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:45pm:
~0.65lb Chicken Breast
1 small bowl Asparagus and Mushrooms (Marinate)
1 bowl Garbanzo Bean Salad with Vegetables (Vinaigrette)
That was my diet.

The Workout:

ELLIPTICAL:
5min @ ~160spm, 20resistance

3x5x155 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x5x125 BB Bench Press
1min rest
3x5x35 DB Shoulder Press
1min rest
3x5x20 Assisted Pull-Ups
1min rest
3x6 Dips(chest version, leaning forward)
1min rest
3x5x20 Assisted Chin-Ups
1min rest
3x7 Knuckle Pushups
30sec rest
3x30secx Bicycle Crunches
30sec rest
3x5x20 Chin-Ups
1min rest

That was the workout.

The Day:

I had a nice workout today. Similar to the last few lifting sessions I finally feel like I am getting stronger. I know I’m cutting, but… Maybe it’s time for some progression?

That was the day.

This concludes Entry #218.

mcFreid · 07-11-2009, 11:47 PM

Saturday 7/11/09
-------------------------------------------------------------------------
Diet:
6:45pm:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~3oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
12:30pm:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
7:15pm:
Chicken Breast
1 bite Lamb
Vegetables
Various Grains and Rice
Oil [in various dressings and sauces]
Egg [cooked with Sugar]
1 slice Pita Bread

That was my diet.

The Workout:

--

That was the workout.

The Day:

I was around my pull-up bar for a lot of today and therefore was able to do a lot of pushups. It felt good and I’m up to making 7 reps per set feel relatively easy most of the time. I’ll probably increase that number soon enough.

For dinner I was able to enjoy an authentic 7 course Moroccan meal at a local restaurant. I ate well for the options given to me and am overall without any regrets for the night.

That was the day.

This concludes Entry #219.

mcFreid · 07-12-2009, 08:30 AM

Sunday 7/12/09
-------------------------------------------------------------------------
Measurements:

Body Weight: 144.80lb Change: +0.20lb
Lean Mass: 135.10lb Change: -0.39lb
Percent Fat: 6.70% Change: +0.40%
Body Fat: 9.70lb Change: +0.59lb

Progress Pictures:

Thoughts and Opinions:

My weight and body fat seemed to go in the wrong direction this week. But, I don’t quite believe it. I didn’t change much for eating nor for exercise so my guess is that it is simply a daily fluctuation possibly due to the slightly above average dinner consumption last night. Although, even if I’m not necessarily heading in the wrong direction what this does prove is that I am not heading in any direction. In which case, change is needed. I will cut my food quantity slightly for dinners yet again. Hopefully that will have the desired affect.

This concludes Entry #220 Sunday Morning Edition.

mcFreid · 07-12-2009, 10:08 PM

Sunday 7/12/09
-------------------------------------------------------------------------
Diet:
6:45am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~3oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
12:30pm:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
7:20pm:
~1.5 Chicken Breast Halves
Sweet Potatoes
Asparagus (Olive Oil)
Salad (Dijon Vinaigrette)

That was my diet.

The Workout:

PUSHUPS:
1x36 [failure]
SIT-UPS
1x75 [failure]

That was the workout.

The Day:

My pushup numbers did drop this week, but I feel like it was a success. I got down into position with the proper mindset. I wasn’t thinking about breaking my record. I was thinking about my workout. I didn’t care about my past week’s performance. Instead, I was focused one on goal: to make every rep count. And that I did.

But then my sit-ups performance made reconsider that position. I performed significantly under par this Sunday. Maybe I am a tad weaker? Or it could just be an off day. Or maybe I focused more on contracting my abs for this movement as well? Who can know such details… All I know is I gave it my all. And to end on a happy note, I did an awesome number of 7 rep pull-up sets today.

That was the day.

This concludes Entry #220.

mcFreid · 07-13-2009, 10:13 PM

Monday 7/13/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
11:50am:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:50pm:
1 ear Corn
2-3 slices Turkey Meatloaf (Oats)
Lettuce and Tomato Salad (Olive Oil)

That was my diet.

The Workout:

TREADMILL
5min @ 8.6mph
4:00min @ 8.7mph
2.0min @ 9.0mph
~1.5min @ 9.5mph
0.10 miles @ 10mph
0.10 miles (until 2.0 mile) @ 11mph
-> 2.0 mile in 13:32
ELLIPTICAL [full motion]
5min @ ~11-12cpm, 2resistance
5min @ ~12cpm, 4resistance
5min @ ~12-13cpm, 6resistance
4min @ ~13cpm, 8resistance
1min @ ~14.5-15cpm, 8resistance
TREADMILL:
10min @ 4.0mph, 6%incline

PUSHUPS
3x20 (1min rest)
SIT-UPS
3x30 (1min rest)

That was the workout.

The Day:

I had a hard run today. I used, sadly not by personal choice, a treadmill with a slightly more difficult default incline (in fact my normal treadmill I readily believe has a slight decline). It was intense, and great. I did end up burning a little less calories than normal though on my elliptical workout afterwards. But that’s OK. I prefer the run.

That was the day.

This concludes Entry #221.

mcFreid · 07-14-2009, 10:21 PM

Tuesday 7/14/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
11:50am:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:45pm:
1 bowl Chicken Soup
a little Mexican Rice
1 small cup Black Beans
1 large bowl Lettuce Salad with Shrimp, Tilapia, Scallops (Spicy Vinaigrette, a tiny tiny bit of Cheese)
8:00pm:
1 Emergen-C Packet

That was my diet.

The Workout:

ELLIPTICAL:
5min @ ~155-160spm

3x5x125 BB Bench Press
1min rest
3x5x150 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x10x25 DB Shoulder Press
30sec rest
3x10x25 DB Bent-Over Rows
30sec rest
3x6 Dips (triceps version, straight)
1min rest
3x5 Chin-Ups
1min rest
3x7 Knuckle Pushups
30sec rest
3x30sec Knee Raises
30sec rest

That was the workout.

The Day:

I was able to do all 10 reps for all 3 sets on my shoulder press today. It was glorious! Later on in the workout I had to contend with someone using the anti-gravity machine for my chin-ups. Instead of waiting I decided to take on doing 3 sets of 5 on just the raw bar. And I did that do! It was a great day at the gym.

I started feeling a tickle in my throat around midday and that means war. At night, I took an Emergen-C packet.

That was the day.

This concludes Entry #222.

n88tr · 07-15-2009, 04:23 PM

With all the pics you've been taking what are you hoping to see change? Bigger chest, arms, or definition?

mcFreid · 07-15-2009, 06:23 PM

Definition right now is number one, but at the same time I'd rather be getting bigger than smaller. Having definition makes you look bigger so in a way it accomplishes both.

mcFreid · 07-15-2009, 09:57 PM

Wednesday 7/15/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
11:50am:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:10pm:
2 plates Trout, Quinoa, Zucchini, Cauliflower [cooked with Olive Oil]

That was my diet.

The Workout:

OUTSIDE [sloping incline/decline ground]
5min Run
10 Intervals of 30sec Sprint, 1min Jog
1min Walk
9min Run

PUSHUPS
3x20 (1min rest)
SIT-UPS
3x30 (1min rest)

That was the workout.

The Day:

I was feeling motivated for my HIIT today. I have no way of measuring, but I believe I did perform better because of it.

For the rest of the day I was sore. It must have been my lifting yesterday (or maybe just slept in the wrong position). I was worried it would affect my performance tonight with the pushups and sit-ups. It possibly did, but not a lot. I feel more confident from that that it shouldn’t affect tomorrow morning’s run too much either.

That was the day.

This concludes Entry #223.

mcFreid · 07-16-2009, 10:21 PM

Thursday 7/16/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~3oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
12:30pm:
1 plate Chicken with Rice, Vegetables, Cashews (Light Thai Brown Sauce)
6:20pm:
0.54lb Cooked Chicken Breast
Zucchini and Tomatoes
1 bowl Mixed Grain & Bean Salad with Vegetables (Various Vinaigrettes)

That was my diet.

The Workout:

TREADMILL
5min @ 8.6mph
4:00min @ 8.7mph
2.0min @ 9.0mph
~1.5min @ 9.5mph
0.10 miles @ 10mph
0.10 miles (until 2.0 mile) @ 11mph
-> 2.0 mile in 13:30
ELLIPTICAL [full motion]
5min @ ~11-12cpm, 2resistance
5min @ ~11.5-12.5pm, 4resistance
5min @ ~12.5-13cpm, 6resistance
4min @ ~13-13.5cpm, 8resistance
1min @ ~14-15cpm, 8resistance
TREADMILL:
10min @ 4.0mph, 6%incline

PUSHUPS
3x20 (1min rest)
SIT-UPS
3x30 (1min rest)

That was the workout.

The Day:

My Zune was not operating today at the gym. I hate that device. My last run it had three quarters of its battery left according to the little battery icon. I turn it on right after stepping onto the treadmill, and it won’t even boot. I ran without it. It was a day at the gym without music, and I still performed well.

My run was average. My elliptical session was subpar, for whatever reason I do not know. At night I hit some nice pushups. It is the sit-ups afterwards though that I have really begun to focus on. With every upward movement I am making sure to contract and utilize my abs to their fullest. By the end, the worms in my stomach are worth it.

I am worried about my dinner consumption. I think I overate.

That was the day.

This concludes Entry #224.

Cork · 07-16-2009, 11:07 PM

Looking at the progress pics you just posted, and the one from your first post (well almost first post) back in Dec of 2007, I'm sorry but I don't see much of a difference except fat loss. You're putting so much effort into logging everything but it doesn't seem like you're putting the effort into the gym. You need to start lifting heavier and eating more! You'll make a lot better gains in the next 6 months, I can guarantee it.

n88tr · 07-17-2009, 01:06 PM

Cork's got you covered! Stop being afraid and bulk! On my bulk now I've made new weights on most everything that I never thought I'd make new weight plus doing more freeweights showing my real strength vs fake strength with machines.

Well I can tell you you will not get bigger on your diet and workouts if you just keep going on with the same thing over and over.

Read the Bulking Primer and then eat to grow. Lift to grow but not to kill your muscles. Stimulate, not destroy.

But if you rip up cardio harder and do a little more supps, definition will come out.

One path or the other, gotta decide what you want more, mass or definition.

I fully support either path you take and will be with you. Be strong.

mcFreid · 07-17-2009, 06:48 PM

I don't want to get bigger right now... I've tried bulking and realized around a month and half in that I was trying it because of these forums despite the fact that it wasn't what I truly wanted.

I do agree with Cork though on the progress pics. I can say that the lighting isn't helping (as I notice differences in the mirror more than what the camera shows). But regardless, visual progress is minute. But, at least I can rely on progress in other areas (especially my running which has shown dramatic improvements).

I was annoyed by your "effort" comment Cork. You can't make a judgement call on that. I hit the gym with everything I got. I lift hard, I run hard, I put in my all. Each session I come out with the reliable confidence that I couldn't do anything more. If I have an issue, it is not my willingness towards pain.

Cork · 07-17-2009, 07:24 PM

Sorry I didn't mean to annoy you, I'm just trying to help. Some people need a kick in the ass to really get themselves into gear. I incorrectly thought you might be one of those people. If you are happy with your progress then keep on doing what you're doing, you have my support.

mcFreid · 07-17-2009, 08:00 PM

NP and thanks for checking in

. 'always happy to have readers and contributors to this journal.

mcFreid · 07-17-2009, 11:05 PM

Friday 7/17/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~3oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
11:50am:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~6oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:40pm:
2 plates Tuna, Sole, Lettuce and Tomato Salad with Corn (Vinaigrette) [Olive Oil for cooking]

That was my diet.

The Workout:

ELLIPTICAL:
5min @ ~160+spm, 20resistance

3x5x155 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x5x125 BB Bench Press
1min rest
3x5x35 DB Shoulder Press
1min rest
3x5x20 Assisted Pull-Ups
1min rest
3x6 Dips(chest version, leaning forward)
1min rest
3x5 Chin-Ups
1min rest
3x7 Knuckle Pushups
30sec rest
3x30secx Bicycle Crunches
30sec rest

That was the workout.

The Day:

I had a really good lifting session today. I was focused on every lift. Despite this I did find myself weak in the bench and shoulder presses. I’m not sure why. It wasn’t enough to deter me from completing each and every rep though.

That was the day.

This concludes Entry #225.

mcFreid · 07-19-2009, 12:17 AM

Saturday 7/18/09
-------------------------------------------------------------------------
Diet:
6:10am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~3oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
12:10pm:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2+cup 1% Cottage Cheese
1tsp Olive Oil
~6oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:30pm:
1 plate Chicken Breast, Salad with Beans, Vegetables (Vinaigrette)
2 plates London Broil Steak, Salad, a little Barbequed Beans, Vegetables (Vinaigrette)

That was my diet.

The Workout:

--

That was the workout.

The Day:

I had a graduation part at night today. I may have overeaten, but overall feel like I did a good job. I think my other meals for the day were a little on the low side anyway.

That was the day.

This concludes Entry #226.

mcFreid · 07-19-2009, 11:12 AM

Sunday 7/12/09
-------------------------------------------------------------------------
Measurements:

Body Weight: 144.80lb Change: +0.20lb
Lean Mass: 135.10lb Change: -0.39lb
Percent Fat: 6.70% Change: +0.40%
Body Fat: 9.70lb Change: +0.59lb

Progress Pictures:

Thoughts and Opinions:

My weight and body fat seemed to go in the wrong direction this week. But, I don’t quite believe it. I didn’t change much for eating nor for exercise so my guess is that it is simply a daily fluctuation possibly due to the slightly above average dinner consumption last night. Although, even if I’m not necessarily heading in the wrong direction what this does prove is that I am not heading in any direction. In which case, change is needed. I will cut my food quantity slightly for dinners yet again. Hopefully that will have the desired affect.

This concludes Entry #220 Sunday Morning Edition.

mcFreid · 07-19-2009, 10:01 PM

Sunday 7/19/09
-------------------------------------------------------------------------
Diet:
6:45am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
0.5cup 1% Fat Cottage Cheese
1 cup Egg Beaters
Peppers and Onions
12:15pm:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~7oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:45pm:
1 cup Chicken, Rice, Vegetable Soup
Red Snapper [2 pound whole fish shared]with Rice, Whole Black Beans, Vegetables

That was my diet.

The Workout:

PUSHUPS:
1x40 [failure]
SIT-UPS:
1x91 [failure]

That was the workout.

The Day:

Yet again I seem to have overeaten at night. I can’t help myself! I have to change this attitude…

But, today was still a good day. I pumped out a good number of pull-ups and hit a nice rep count on my some excellently performed pushups later on. Quickly followed were some very impressive sit-ups where I easily made up for last week’s performance. I then proceeded to smash my nose against the top of my dorm frame as I pumped out a 7th rep on my last sporadic set of pull-ups for the night.

That was the day.

Oh and just on a quick side note, my YouTube videos are now synced towards near present day (I haven’t posted today’s maximum pushups yet).

This concludes Entry #227.

mcFreid · 07-20-2009, 10:14 PM

Monday 7/20/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
11:50am:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:20pm:
1 plate Chicken Breast with Zucchini and Tomatoes
1 large bowl Mixed Grain and Vegetable Salad (Various Vinaigrettes)
That was my diet.

The Workout:

TREADMILL
5min @ 8.6mph
4:00min @ 8.7mph
2.0min @ 9.0mph
~1.5min @ 9.5mph
0.10 miles @ 10mph
0.10 miles (until 2.0 mile) @ 11mph
-> 2.0 mile in 13:30
ELLIPTICAL [full motion]
5min @ ~11.5-12cpm, 2resistance
5min @ ~12+cpm, 4resistance
5min @ ~12.5-13cpm, 6resistance
4min @ ~13+cpm, 8resistance
1min @ ~15cpm, 8resistance
TREADMILL:
10min @ 4.0mph, 6%incline

PUSHUPS
3x20 (1min rest)
SIT-UPS
3x30 (1min rest)

That was the workout.

The Day:

Despite a good workout I am disgusted with myself. I grossly overate for dinner. OK, maybe that’s an exaggeration… But, I definitely overeat. Yes, it was healthy, yet now I feel like ****. That’s it: no more.

On a slightly higher note, I had an amazing first set of pushups. My form was so perfect, my execution so fine tuned, that I wore myself out just from those first 20. By the last set it was like I was going for my maximum as I completed the final rep at near failure.

That was the day.

This concludes Entry #228.

mcFreid · 07-21-2009, 10:03 PM

Tuesday 7/21/09
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Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
11:50am:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:25pm:
0.5cup Dry Quinoa with Carrots, Celery, Onion, Pepper [Olive Oil]
1.5 Chicken Breast Halves

That was my diet.

The Workout:

ELLIPTICAL:
5min @ ~160-165spm

3x5x125 BB Bench Press
1min rest
3x5x150 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
2x10x25 DB Shoulder Press
30sec rest
1x6x25 DB Shoulder Press [failure]
30sec rest
3x10x25 DB Bent-Over Rows
30sec rest
3x6 Dips (triceps version, straight)
1min rest
3x5 Chin-Ups
1min rest
3x7 Knuckle Pushups
30sec rest
3x30sec Knee Raises
30sec rest

That was the workout.

The Day:

I failed fairly early today on my pushups. But that doesn’t bother me. I think these last few lifting sessions I have been sacrificing form and cadence for success. Today I did no such thing. And I feel good because of it.

On another note, I’m strongly considering upping the weight on some of my lifts. I’ll see how I feel on Friday, but I believe my squats and deadlifts are due for promotion.

That was the day.

This concludes Entry #229.

mcFreid · 07-22-2009, 10:05 PM

Wednesday 7/22/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
11:50am:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:45pm:
0.5+lb Ground Turkey Breast
3+oz “Ezekiel” Sprouted Grain Spaghetti
Tomato Sauce with Vegetables (Olive Oil)
1 bowl Lettuce Salad (Olive Oil)

That was my diet.

The Workout:

OUTSIDE [sloping incline/decline ground]
5min Run
10 Intervals of 30sec Sprint, 1min Jog
1min Walk
9min Run

PUSHUPS
3x20 (1min rest)
SIT-UPS
3x30 (1min rest)

That was the workout.

The Day:

I had a great workout today. I was feeling motivated for it, and this time that actually corresponded to a similar feeling in strength. I noticed by measure of relative distance that I was reaching areas during my run that I normally wouldn’t have reached in the same allotted time. Hence, I was running faster. And this time I’m sure of it. I finished off the 30 minutes knowing that, and it felt good.

That was the day.

This concludes Entry #230.

mcFreid · 07-23-2009, 10:13 PM

Thursday 7/23/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~3oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
11:50am:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~6oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:50am:
0.5cup Dry Quinoa with Carrots, Celery, Onion, Garlic [Olive Oil]
1.5 Chicken Breast Halves

That was my diet.

The Workout:

TREADMILL
5min @ 8.6mph
4:00min @ 8.7mph
2.0min @ 9.0mph
~1.5min @ 9.5mph
0.10 miles @ 10mph
0.10 miles (until 2.0 mile) @ 11mph
-> 2.0 mile in 13:30
ELLIPTICAL [full motion]
5min @ ~11.5-12cpm, 2resistance
5min @ ~12+pm, 4resistance
5min @ ~12.5-13cpm, 6resistance
4min @ ~13+cpm, 8resistance
1min @ ~15cpm, 8resistance
TREADMILL:
10min @ 4.0mph, 6%incline

PUSHUPS
3x20 (1min rest)
SIT-UPS
3x30 (1min rest)

That was the workout.

The Day:

The elliptical was the highlight of my gym session. I burned 253 calories in those 20 minutes today. That’s the most I’ve ever burned since starting these early morning workouts. It was glorious.

That was the day.

This concludes Entry #231.

mcFreid · 07-24-2009, 11:30 PM

Friday 7/24/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
11:50am:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:25pm:
0.5-lb Ground Turkey Breast (Olive Oil)
1 Egg White
2 small slices “Vermont Bread Co.” Whole Wheat (Olive Oil)
~0.5lb Raw Sweet Potato (Olive Oil)
Lettuce and Tomato Salad with a little 1% Fat Cottage Cheese (Olive Oil)
That was my diet.

The Workout:

ELLIPTICAL:
5min @ ~160-165spm, 20resistance

3x5x155 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x5x125 BB Bench Press
1min rest
3x5x35 DB Shoulder Press
1min rest
3x5x20 Assisted Pull-Ups
1min rest
3x6 Dips(chest version, leaning forward)
1min rest
3x5 Chin-Ups
1min rest
3x7 Knuckle Pushups
30sec rest
3x30secx Bicycle Crunches
30sec rest

That was the workout.

The Day:

I mentioned last Tuesday that I was considering an increase in weights. I am now thinking otherwise. I am not quite ready yet. Today as I pushed myself on the squats I noticed that another 5 pounds would probably break me. I am still bringing myself on that edge of failure by the 5th rep.

With that said I did have a great day at the gym today. My mind was in the right spot and my focus was tuned into the moment. I especially felt this towards the beginning of my lift session where I performed some awesome leg ripping squats.

That was the day.

This concludes Entry #232.

mcFreid · 07-25-2009, 08:51 AM

Saturday 7/25/09
-------------------------------------------------------------------------
Measurements:

Body Weight: 145.0lb Change: +0.60lb
Lean Mass: 135.29lb Change: +0.71lb
Percent Fat: 6.70% Change: -0.01%
Body Fat: 9.72lb Change: -0.12lb

Progress Pictures:

Thoughts and Opinions:

Again my weight and body fat didn’t change much this week. This is OK though since I have been able to eat under complete control for all 3 of my daily meals I now have a good feeling for what my caloric needs to maintain body composition. In this coming week with some slight modifications I should be able to start heading down the right track again, that is towards a nice lean six pack.

This concludes Entry #233 Saturday Morning Edition.