Build Me - An Ongoing Journey

mcFreid · 09-14-2009, 10:34 PM

Monday 9/14/09
-------------------------------------------------------------------------
Diet:
6:25am:
1cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1 Pear
12:20pm:
2 Whole Wheat Pita Bread Pockets with 1 Chicken Breast, Lettuce (Mustard)
1 Whole Wheat Pita Bread Pocket with 1% Fat Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
1 Apple
6:15pm:
0.5cup Quinoa with Asparagus, Carrots, Celery, Peppers, Onions (Olive Oil)
1.5 Chicken Breast [Canola Oil]

That was my diet.

The Workout:

TREADMILL
5min @ 8.6mph
2:00min @ 8.7mph
2:00min @ 8.8mph
2.0min @ 9.2mph
~1.5min @ 9.7mph
0.10 miles @ 10.2mph
0.10 miles (until 2.0 mile) @ 11.4+mph
-> 2.0 mile in 13:22
ELLIPTICAL [full motion]
5min @ ~65rpm
5min @ ~70rpm
5min @ ~75rpm
4min @ ~80rpm
1min @ ~85-90rpm
TREADMILL:
10min @ 4.0mph, 8%incline

PUSHUPS:
3x20 (1min rest)
SIT-UPS with feet elevated:
3x20 (1min rest)

That was the workout.

The Day:

My run was yet again fairly easy today, maybe a little too easy. My gut tells me that it’s the treadmill. I have a feeling that for whatever oddity its motor’s idea of 8.6mph isn’t truth. One of these days I’ll be forced onto a different model and find out. If this keeps up though I will be increasing the belt speed (don’t want to lose intensity in my workouts after all). I know I say that as if it is a regret, but know that it is not. It’s just that I am getting this feeling that I would be deceiving myself in believing that I am actually improving by the degree the machine seems to imply I am.

That was the day.

This concludes Entry #278.

mcFreid · 09-15-2009, 10:29 PM

Tuesday 9/15/09
-------------------------------------------------------------------------
Diet:
6:25am:
1cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1 Pear
1:40pm:
2 Whole Wheat Pita Bread Pockets with 1 Chicken Breast, Lettuce (Mustard)
1 Whole Wheat Pita Bread Pocket with 1% Fat Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
1 Apple
6:15pm:
0.5cup Quinoa with Asparagus, Carrots, Celery, Peppers, Onions (Olive Oil)
1.5 Chicken Breast [Canola Oil]

That was my diet.

The Workout:

ELLIPTICAL:
5min @ 75rpm

3x5x150 BB Squat
1min rest
3x5x165 BB Deadlift
1min rest
3x5x115,120,120 BB Bench Press
1min rest
3x10x20 DB Shoulder Press
30sec rest
3x10x25 DB Bent-Over Rows
30sec rest
3x7 Dips (triceps version, straight)
1min rest
3x5 Chin-Ups
1min rest
3x8 Pushups
30sec rest
3x30sec Knee Raises
30sec rest

That was the workout.

The Day:

I had a great workout today. I was completely determined to prove myself. And it showed. I lifted par performance for the first time in awhile on many of my lifts while also successfully increasing the major movements on their track back to previous standards. I can’t wait to get there!

Later on in the day I did notice the small tingling of malaise that further developed as the hours went by. I chugged down an Emergen-C and gave the signs of sickness all my mental power to halt it. I will annihilate it before it has a chance to muster.

That was the day.

This concludes Entry #279.

mcFreid · 09-16-2009, 11:14 PM

Wednesday 9/16/09
-------------------------------------------------------------------------
Diet:
6:25am:
1cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1 Pear
12:30pm:
2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
1 Apple
6:20pm:
0.5cup Quinoa with Onions, Peppers, Celery, Carrots [Olive Oil]
1.5 Chicken Breast [Canola Oil]

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 with feet up
3x20 (1min rest)

That was the workout.

The Day:

My run wasn’t as fast as last Wednesday. At least as in so much that I didn’t perceive it as so. It could have been the sickness that is still trying to fight its way in. And yet, I feel like I gave it a good effort today despite the extra hardships. I am confident in my ability to keep on pushing regardless of any external forces. Tomorrow I believe will show similar results in mental power.

That was the day.

This concludes Entry #280.

mcFreid · 09-17-2009, 10:42 PM

Thursday 9/17/09
-------------------------------------------------------------------------
Diet:
6:25am:
1cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1 Pear
12:30pm:
2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
1 Apple
6:10pm:
0.5cup Quinoa with Onions, Peppers, Celery, Carrots [Olive Oil]
1.5 Chicken Breast [Canola Oil]

That was my diet.

The Workout:

TREADMILL
5min @ 8.6mph
2:00min @ 8.7mph
2:00min @ 8.8mph
4.0+min @ 9.2mph
0.10 miles (until 2.0 mile) @ 11.4+mph
-> 2.0 mile in 13:32
ELLIPTICAL [full motion]
5min @ 65-70rpm
5min @ 70-75rpm
5min @ 75+rpm
4min @ 80rpm
1min @ 85-90rpm
TREADMILL:
10min @ 4.0mph, 8+%incline

PUSHUPS:
3x20 (1min rest)
SIT-UPS with feet up:
3x20 (1min rest)

That was the workout.

The Day:

Three weeks into college and disease has already hit me. Thank god it just seems to be the normal cold. I am of course still fighting it with all my might, but I can’t be obvlios to the fact that it is affecting my workout. But, I won’t let it stop me. I brutally prevailed through my two mile run today, hitting 10 seconds shorter than normal, but I don’t care. I was just so happy to complete it. I just kept saying “one more minute, just keep going for one more minute”. And those minutes added up. I finished the run exhausted, gasping, struggling to pull air through one open nostril. I finished in glorious glory.

That was the day.

This concludes Entry #281.

mcFreid · 09-18-2009, 09:17 PM

Friday 9/18/09
-------------------------------------------------------------------------
Diet:
6:25am:
1cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1 Pear
1:40pm:
2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
1 Apple
7:00pm:
1.5 plates Rice and Chicken Curry [Butter, Oil, Heavy Cream]

That was my diet.

The Workout:

ELLIPTICAL:
5min @ ~75rpm

3x5x150 BB Squat
1min rest
3x5x165 BB Deadlift
1min rest
3x5x120 BB Bench Press
1min rest
3x5x35 DB Shoulder Press
30sec rest
3x5 Pull-Ups
1min rest
3x7 Dips
1min rest
3x5,5,4 Chin-Ups
1min rest
3x8 Pushups
30sec rest
3x30sec Bicycle Crunches
30sec rest

That was the workout.

The Day:

I can’t say I had an amazing workout, but with the fact that I did have my ongoing sickness to contend with I will venture as much in that I did succeed in completing the task. I mean of course I also lifted heavy, up to last Tuesday’s weights, and in some ways even succeeded that. But, my mind wasn’t quite there and so I don’t feel like I can walk away without thinking it could have been better. However, like I said, I have a cold and though I use no such thing as an excuse its existence cannot be denied. Luckily though as the day has progressed maybe it can.

Oh and at night I attended the culinary club for a cooking demonstration and dinner, thereby explaining the slightly unhealthy meal option (though I felt like I ate within bound regardless – maybe a tad over).

That was the day.

This concludes Entry #282.

mcFreid · 09-20-2009, 12:12 AM

Saturday 9/19/09
-------------------------------------------------------------------------
Diet:
6:30am:
1cup Rolled Oats
0.75cup Egg Beaters with 1% Fat Cottage Cheese, Peppers, Onions [Canola Oil]
1 Pear
12:20pm:
2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
1 Apple
9:30pm:
1 small bowl Clear Broth Soup with Vegetables
a little Fruit
a little Olives
a little Chalah
a little extremely light Wine
2 plates Chicken Breast, a little Pasta (Tomato Sauce), a little Potato Kugel, a little Garbanzo Beans, a little Vegetable and Lettuce Salad [Vinaigrettes]

That was my diet.

The Workout:

--

That was the workout.

The Day:

I had a late and particularly large dinner at the local Chabad House for Rosh Hashanah. I probably ate too much, but the rest of my meals for the day have been a little under calorie in proportions. Over all, I estimate that the difference shouldn’t affect much of anything. Though I do worry that for the short term it may throw off the scale reading in tomorrow’s weigh in.

That was the day.

This concludes Entry #283.

mcFreid · 09-20-2009, 08:39 AM

Sunday 9/20/09
-------------------------------------------------------------------------
Measurements:

Body Weight: 142.60lb Change: +2.60lb
Lean Mass: 132.48lb Change: +2.14lb
Percent Fat: 7.10% Change: +0.20%
Body Fat: 10.12lb Change: +0.46lb

Progress Pictures:

--

Thoughts and Opinions:

Today was simply a confirmation that last week was a fluke. It must have been some dramatic fluctuation in water weight, else something along those lines. What I do infer from today’s data is that I seem to be eating at around maintenance as my weight has not changed significantly over the course of my first three weeks at RPI. I will continue to eat at this level and see if it brings any body recomposition results. If not, I will decide on my next course to take to reach my six-pack goals, but that will wait until it becomes necessary.

This concludes Entry #284 Sunday Morning Edition.

mcFreid · 09-20-2009, 10:41 PM

Sunday 9/20/09
-------------------------------------------------------------------------
Diet:
6:40am:
1cup Rolled Oats
0.75cup Egg Beaters with 1% Fat Cottage Cheese, Peppers, Onions [Canola Oil]
1 Pear
12:20pm:
2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
1 Apple
6:20pm:
0.5cup Quinoa with Onions, Peppers, Celery, Carrots [Olive Oil]
1.5 Chicken Breast [Canola Oil]

That was my diet.

The Workout:

PUSHUPS:
1x42 [failure]
SIT-UPS with feet up:
1x47 [failure]

That was the workout.

The Day:

I had a very productive class work day. It felt good as I was beginning to feel the onset of procrastination. But, I checked myself before it got hold.

In a similar feat of what I feel to be mental strength I conquered my sickness today. Most of the symptoms have now completely dissipated. I now look forward to tomorrow’s run.

Oh and I upped both my pushups and sit-ups. Yeah, it was a good Sunday.

Shana Tova!

That was the day.

This concludes Entry #284.

mcFreid · 09-23-2009, 11:04 PM

Wednesday 9/23/09
-------------------------------------------------------------------------
Diet:
6:35am:
1cup Rolled Oats
0.75cup Egg Beaters with 1% Fat Cottage Cheese, Peppers, Onions [Canola Oil]
1 Pear
12:20pm:
2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
1 Apple
6:00pm:
0.5cup Quinoa with Onions, Peppers, Celery, Carrots [Olive Oil]
1.5 Chicken Breast [Canola Oil]

That was my diet.

The Workout:

TREADMILL
5min @ 8.6mph
2:00min @ 8.7mph
2:00min @ 8.8mph
4.0+min @ 9.2mph
0.10 miles (until 2.0 mile) @ 11.4+mph
-> 2.0 mile in 13:32
ELLIPTICAL [full motion]
5min @ 65-70rpm
5min @ 70-75rpm
5min @ 75-80rpm
4min @ 80+rpm
1min @ 85-90rpm
TREADMILL:
10min @ 4.0mph, 8+%incline

PUSHUPS:
3x20 (1min rest)
SIT-UPS with feet up:
3x20 (1min rest)

That was the workout.

The Day:

And so sickness strikes again. Similar in many regards to my illness exactly 4 weeks ago to the day of Monday I was the fever hit me with a sudden fierceness that put me out of the gym for a day. Yes, just a day. I was determined to overcome it this time. Monday morning I was still able to hit my routine, and today (though with a slight changeup) I was able to get in Thursday’s version of a cardio workout. I am extremely proud of this achievement as I have to be honest in that I was doubtful I was going to make it today. But, made it I did and I have a wide grin over my face just typing this for what that means to my mental prowess.

That was the day.

This concludes Entry #286.

mcFreid · 09-24-2009, 11:03 PM

Thursday 9/24/09
-------------------------------------------------------------------------
Diet:
6:25am:
1cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1 Pear
12:20pm:
2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
1 Apple
6:30pm:
0.5cup Quinoa with Onions, Peppers, Celery, Carrots [Olive Oil]
1.5 Chicken Breast [Canola Oil]

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 with feet up
3x20 (1min rest)

That was the workout.

The Day:

My run today was hardly ideal. I would liken its cause to two factors: the first being that it was a mere 12 hours of rest compared to the standard 24. I ended up working out at around 8 at night instead of the morning yesterday (due to my sickness) thereby causing the discrepancy in time between cardio sessions. The second reason is due to illness. I admittedly am still recovering and am finding myself with less energy than normal. Furthermore this bloated feeling seems to be quickly following every meal that I ate. I have little doubt that what occurred to my suddenly on Monday is most likely some form of the stomach flu. I hope it passes by tomorrow, if not the Monday of next week.

That was the day.

This concludes Entry #287.

mcFreid · 09-26-2009, 12:32 AM

Friday 9/25/09
-------------------------------------------------------------------------
Diet:
6:30am:
1cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1 Pear
1:40pm:
2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
1 Apple
8:30pm:
Chicken, Fish Patties, Fish Mixture, Garbanzo Beans, Potatoes, Vegetables (Various Dressings)

That was my diet.

The Workout:

ELLIPTICAL:
5min @ ~75rpm

3x5x150 BB Squat
1min rest
3x5x165 BB Deadlift
1min rest
3x5x120 BB Bench Press
1min rest
3x5x35 DB Shoulder Press
30sec rest
3x5,4,2 Pull-Ups
1min rest
3x7 Dips
1min rest
3x5,2,3 Chin-Ups
1min rest
3x8 Pushups
30sec rest
3x30sec Bicycle Crunches
30sec rest

That was the workout.

The Day:

I had a great workout. The numbers may not show it, but I did. My mind was entirely focused on the muscular contractions. In fact it is this kind of mental drive that I believe actually decreased my performance in terms of raw data (but inversely so when speaking of muscular expenditure). I hope to keep this mentality flowing through future lifting sessions so that I may embrace failure instead of fearing it.

At night I had a Shabbat dinner with some company. I may have overeaten somewhat, I may have not. I did a good job though of checking myself when I noticed that borderline closing in towards me. I am proud for that.

That was the day.

This concludes Entry #288.

mcFreid · 09-26-2009, 11:25 PM

Saturday 9/26/09
-------------------------------------------------------------------------
Diet:
6:45am:
1cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1 Pear
12:30pm:
2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
1 Apple
9:00pm:
12oz Ground Elk
3oz Whole Grain Spaghetti
Tomato Sauce with Celery, Carrots, Onions (Olive Oil)

That was my diet.

The Workout:

--

That was the workout.

The Day:

I’m feeling better every second today. I can’t wait for my Monday run when I’ll be back at my prime.

That was the day.

This concludes Entry #289.

mcFreid · 09-27-2009, 08:41 AM

Sunday 9/27/09
-------------------------------------------------------------------------
Measurements:

Body Weight: 139.60lb Change: -3.00lb
Lean Mass: 129.97lb Change: -2.51lb
Percent Fat: 6.90% Change: -0.20%
Body Fat: 9.63lb Change: -0.49lb

Progress Pictures:

--

Thoughts and Opinions:

It is increasingly annoying that I can’t keep a simple track of progress due to inconsistencies. I have little doubt that the large fluctuation in body weight is due to throw up and sickness this past week. I wish for future steady days to come.

This concludes Entry #290 Sunday Morning Edition.

mcFreid · 09-27-2009, 11:01 PM

Sunday 9/27/09
-------------------------------------------------------------------------
Diet:
6:50am:
1cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1 Pear
12:45pm:
2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
1 Apple
6:20pm:
12oz Chicken Breast [Canola Oil]
33oz Acorn Squash [Olive Oil] (Olive Oil)

That was my diet.

The Workout:

PUSHUPS:
1x36 [failure]
SIT-UPS with feet up:
1x56 [failure]

That was the workout.

The Day:

My pushup form was super tight today. It was a great feeling simply because of the strict discipline I made myself adhere to. My numbers did lower though. Most likely due to this higher version of a pushup, but also possibly because of my weakened condition from the earlier days of the week.

On the other hand my sit-ups showed tremendous performance increases from actual data. In a similar, and yet converse, regard I question the form of my sit-ups. Though there isn’t much that can go wrong, or right for that matter, it does seem a little unbelievable that the numbers jumped up so sufficiently. But hey, I pushed to failure, who am I to complain?

That was the day.

This concludes Entry #290.

n88tr · 09-27-2009, 11:41 PM

Good to see db shoulder press numbers went up some.

How are you doing bro?

mcFreid · 09-28-2009, 08:13 AM

I'm doing OK... Just hoping that all these sicknesses are finally gone.

I've been sick 3 times in the last month, twice with the flu and once with a cold. It's been ridiculous and I just want to get my weight back from fluctuating up and down as well as getting my workouts into a rhythm again where I don't have to worry about losing strength.

Thanks for checking in,
Michael

mcFreid · 09-28-2009, 10:57 PM

Monday 9/28/09
-------------------------------------------------------------------------
Diet:
6:25am:
1cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1 Pear
12:20pm:
2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
1 Apple
6:30pm:
0.5cup Quinoa with Garlic, Carrots, Celery, Peppers, Onions (Olive Oil)
1.5 Chicken Breast [Canola Oil]

That was my diet.

The Workout:

TREADMILL
5min @ 8.6mph
2:00min @ 8.7mph
2:00min @ 8.8mph
2.0min @ 9.2mph
~1.5min @ 9.7mph
0.10 miles @ 10.2mph
0.10 miles (until 2.0 mile) @ 11.4+mph
-> 2.0 mile in 13:22
ELLIPTICAL [full motion]
5min @ ~70rpm
5min @ ~75rpm
5min @ ~80rpm
4min @ ~85rpm
1min @ ~90rpm
TREADMILL:
10min @ 4.0mph, 8%incline

PUSHUPS:
3x20 (1min rest)
SIT-UPS with feet elevated:
3x20 (1min rest)

That was the workout.

The Day:

This was a standard day which is saying a lot in a good kind of way simply due to the amount of abnormal breaks in routine over the past weeks.

That was the day.

This concludes Entry #291.

mcFreid · 09-29-2009, 11:00 PM

Tuesday 9/29/09
-------------------------------------------------------------------------
Diet:
6:40am:
1cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1 Pear
1:45pm:
2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
1 Apple
6:30pm:
0.5cup Quinoa with Garlic, Carrots, Celery, Peppers, Onions (Olive Oil)
1.5 Chicken Breast [Canola Oil]

That was my diet.

The Workout:

ELLIPTICAL:
5min @ 75rpm

3x5x150 BB Squat
1min rest
3x5x165 BB Deadlift
1min rest
3x5x120,120,120 BB Bench Press
1min rest
3x10x20 DB Shoulder Press
30sec rest
3x10x25 DB Bent-Over Rows
30sec rest
3x7,6,6 Dips
1min rest
3x5,3,3 Chin-Ups
1min rest
3x8 Pushups
30sec rest
3x30sec Knee Raises
30sec rest

That was the workout.

The Day:

Though I didn’t move the weights up I definitely felt stronger with my squats today. This is a very good sign as it means that my step backward from last week has not hindered my progress too much (like a month ago did). As for my other lifts, everything felt pretty standard. I did have a weird issue with my dips in that it was giving my shoulder pains. Leaning more forward seemed to help, but this made the actual movement much harder as it isolated the chest more, thus I couldn’t complete all my normal reps. Also for my chin-ups, by personal option I have been choosing to slow down my cadence (I was having breathing issues with the pace I was going at before) and also to make sure that each rep is a full ROM, that is from a dead hang to chin above the bar. This has been making me fail earlier than normal, but I think it’s a worth it change as I feel more comfortable (yes more comfortable while failing) with this new form.

That was the day.

This concludes Entry #292.

mcFreid · 09-30-2009, 10:58 PM

Wednesday 9/30/09
-------------------------------------------------------------------------
Diet:
6:25am:
1cup Rolled Oats
0.75cup Egg Beaters with 3oz Chicken Breast, Peppers, Onions [Canola Oil]
1 Pear
12:20pm:
2 slices Sprouted Grain Bread with 8oz Chicken Breast, Lettuce
1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
1 Apple
6:20pm:
0.5cup Quinoa with Onions, Peppers, Celery, Carrots [Olive Oil]
10oz Chicken Breast [Canola Oil]

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 with feet up
3x20 (1min rest)

That was the workout.

The Day:

I had to go purely by feeling, but these Wednesdays, these HIIT cardio days where I run outside, leave no room for any other kind of measurement. And let me tell you, today I felt fast. Maybe, probably, my fastest ever. It was with so much pride in myself that I had my chin held up way high as I strutted through the dorms with my look of exhaustion. It was magnificent.

That was the day.

This concludes Entry #293.

mcFreid · 10-01-2009, 11:02 PM

Thursday 10/1/09
-------------------------------------------------------------------------
Diet:
6:40am:
1cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1 Pear
12:30pm:
2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
1 Apple
6:45pm:
0.5cup Quinoa with Onions, Peppers, Celery, Carrots [Olive Oil]
1.5 Chicken Breast [Canola Oil]

That was my diet.

The Workout:

TREADMILL
5min @ 8.6mph
2:00min @ 8.7mph
2:00min @ 8.8mph
2.0min @ 9.3mph
~1.5min @ 9.8mph
0.10 miles @ 10.3mph
0.10 miles (until 2.0 mile) @ 11.4-12.0mph
-> 2.0 mile in 13:18
ELLIPTICAL [full motion]
5min @ ~70rpm
5min @ ~75rpm
5min @ ~80rpm
4min @ ~85rpm
1min @ ~90rpm
TREADMILL:
10min @ 4.0mph, 8%incline

PUSHUPS:
3x20 (1min rest)
SIT-UPS with feet up:
3x20 (1min rest)

That was the workout.

The Day:

Well, there’s no question about it… I’m back! I’m as fast as ever, and better. I broke my record, smashed it, by hitting a 13:18 two mile time today. I’m in quite a joyous mood right now, as well as I should be.

That was the day.

This concludes Entry #294.

mcFreid · 10-02-2009, 10:35 PM

Friday 10/2/09
-------------------------------------------------------------------------
Diet:
6:25am:
1cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1 Pear
1:40pm:
2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
1 Apple
7:30pm:
2 plates Baked Ziti (Tomato Sauce, Cheese, Oil) with Lettuce Salad and Tunafish
a little Challah bread

That was my diet.

The Workout:

ELLIPTICAL:
5min @ ~75rpm

3x5x150 BB Squat
1min rest
3x5x165 BB Deadlift
1min rest
3x5x115 BB Bench Press
1min rest
3x5x35 DB Shoulder Press
30sec rest
3x5,5,4 Pull-Ups
1min rest
3x7 Dips
1min rest
3x5,4,3 Chin-Ups
1min rest
3x8 Pushups
30sec rest
3x30sec Bicycle Crunches
30sec rest

That was the workout.

The Day:

I felt strong starting out today. My motivation was fairly high for my squats. And it showed. I performed them with extreme mental focus. This enthusiasm carried through for the rest of my lives (though did die off as lofty moods tend to do here and there). In the end I saw some improvements, but also some disappointments. What I can come out saying is that next week I will be increasing my squats and deadlifts by 5 pounds, and that is something to rejoice on its own.

That was the day.

This concludes Entry #295.

**HawaiianPride.** · 10-03-2009, 04:47 PM

So what exactly are your goals. Your posts seems like the average persons day in the life. 3 meals a day, and the exercises you perform really don't seem like they are putting much of any hypertrophy towards your body. Are you trying to loose fat? Gain muscle? Stay toned? Either way the diet and work output in the gym doesn't just seems like it wouldn't do anything at all to your physique. The dedication to this log is very impressive though.

mcFreid · 10-03-2009, 04:57 PM

You hit on the mark and it's a concern of mine that I probably should have adressed earlier.

My goal is to get a "beach body". You know six-pack abs, toned muscles, the whole 9 yards.

I would hardly call my day the "average day". I try to push myself every second I'm in the gym. The problem is even though I am progressing (albeit slower than I would like) my physique doesn't seem to be changing much. Slowly I am noticing more defined muscle, but it appears to me at what seems a snails progress (sometimes though suddenly I notice a new vein popping up my bicep or something which is quite nice :P).

Do you have any thoughts on why my diet and routine doesn't seem to be working for me. I eat at a very small deficit, but completely clean foods. I do a full body routine for strength and then have intense cardio days as well (I want to get an overall strong and agile body). Any comments are much appreciated.

Thanks for checking in,
Michael

**HawaiianPride.** · 10-03-2009, 05:12 PM

Try adding more lean meats to your diet. Such as turkey breast, fish, lean beef, chicken breast. Increase carbs a little and focus on higher reps when training. I've gotta run so I'll get back tot his ASAP.

mcFreid · 10-03-2009, 05:19 PM

I try to get in around 150g of protein a day so I'm not sure about the lean meats part. Some extra variety would be nice but as a college student I tend to go with what is easiest and cheap and that's chicken. On weekends I try to switch it up sometimes though.

Not sure about the carbs either as I already get around 50% of my calories from them. Most people I've talked to think its my fats that have been lacking so I've tried to add more olive oil and canola oil into my diet through cooking and just having it incorporated into my cold lunches. You still think I should have more carbs instead though?

Thanks for the fast reply and definitely interested in anything else you may have to say,
Michael

P.S. isn't 5 reps the norm for strength training?

mcFreid · 10-04-2009, 12:26 AM

Saturday 10/3/09
-------------------------------------------------------------------------
Diet:
6:25am:
1cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1 Pear
12:30pm:
2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
1 Apple
7:00pm:
1 small bowl Vegetable Somosas
3 plates Rice, Dark Meat Chicken, Thin Curry, Indian Chickpea Vegetable Dishes

That was my diet.

The Workout:

--

That was the workout.

The Day:

I am a little concerned about my dinner on this Saturday. The food calorie count could be a lot higher than I estimated as Indian dishes tend to hold a lot of hidden calories. But, it is just one meal so I shouldn’t think about it too much. After all, I don’t “feel” like I overate and there’s little chance of an over abundant surplus if I don’t even feel abnormally full.

That was the day.

This concludes Entry #296.

mcFreid · 10-04-2009, 08:29 AM

Sunday 10/4/09
-------------------------------------------------------------------------
Measurements:

Body Weight: 141.40lb Change: +1.50lb
Lean Mass: 132.21lb Change: +2.24lb
Percent Fat: 6.50% Change: -0.40%
Body Fat: 9.19lb Change: -0.44lb

Progress Pictures:

Thoughts and Opinions:

Well if these numbers are real than that is quite awesome. Sadly, I doubt there validity. I mean I was sick the previous week which I’m sure through off the weigh in and I don’t hesitiatte to guess that even this week my body was still recovering from that. Still though, these numbers certaintly can’t be a bad sign so I am happy. I just hope it keeps up on this course!

As for my pictures I am seeing some more definition. Again though this last month has been a hectic display of non-routine so I’m not sure what to make of it all. I’ll know more after a normal month goes by and I take some more progress shots.

This concludes Entry #297 Sunday Morning Edition.

mcFreid · 10-04-2009, 11:53 PM

Sunday 10/4/09
-------------------------------------------------------------------------
Diet:
6:40am:
1cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1 Pear
1:00pm:
2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
1 Apple
6:40pm:
~3+oz Spaghetti with Tomato Sauce [Butter]
~12oz Chicken Breast

That was my diet.

The Workout:

PUSHUPS:
1x42 [failure]
SIT-UPS with feet up:
1x49 [failure]

That was the workout.

The Day:

With very clean form I pumped out 42 pushups. I felt accomplished at the end as I struggled with the 43rd rep and hit failure. For this I am proud.

As for my sit-ups, I’m not sure what happened. The sudden spike from last week remains odd, but the numbers today seem more standard what one can expect from the human body. And I, as always attempt to do, lived up to my potential.

That was the day.

This concludes Entry #297.

n88tr · 10-05-2009, 01:40 PM

If you really want your fabled beach body pushups and situps ain't gonna cut it. Start working your core. You have a nice flat mid-section ripe for some muscle and definition. Ab work, hip work, all that would be be a good place to start from. You need to get out of your comfort zone a bit to make some progress.

mcFreid · 10-05-2009, 11:02 PM

Monday 10/5/09
-------------------------------------------------------------------------
Diet:
6:25am:
1cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1 Pear
12:30pm:
2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
1 Apple
5:40pm:
0.5cup Quinoa with Onions, Peppers, Celery, Carrots [Olive Oil] and Tomato Sauce [Butter]
1.5 Chicken Breast [Canola Oil]

That was my diet.

The Workout:

TREADMILL
5min @ 8.6mph
4:00min @ 8.8mph
2.0min @ 9.3mph
~1.5min @ 9.8mph
0.10 miles @ 10.4mph
0.10 miles (until 2.0 mile) @ 12.0mph
-> 2.0 mile in 13:15
ELLIPTICAL [full motion]
5min @ ~70rpm
5min @ ~75rpm
5min @ ~80rpm
4min @ ~85rpm
1min @ ~90rpm
TREADMILL:
10min @ 4.0mph, 8%incline

PUSHUPS:
3x20 (1min rest)
SIT-UPS with feet up:
3x20 (1min rest)

That was the workout.

The Day:

Another 2-mile time destroyed. I love this progress. I hate how it happens in spikes, but when that long drought of stalling ends and the sudden exponential increase in performance begins, well, who can’t help but smile.

That was the day.

This concludes Entry #298.