[mcFreid]

Tuesday 10/6/09
-------------------------------------------------------------------------
Diet:
6:25am:
1cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1 Pear
11:45am:
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] and Tomato Sauce [Butter]
1.5 Chicken Breast [Canola Oil]

That was my diet.



The Workout:

ELLIPTICAL:
5min @ 70rpm

3x5x155 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x5x115 BB Bench Press
1min rest
3x10x20 DB Shoulder Press
30sec rest
3x10x25 DB Bent-Over Rows
30sec rest
3x7 Dips
1min rest
3x5 Chin-Ups
1min rest
3x8 Pushups
30sec rest
3x30sec Knee Raises
30sec rest


That was the workout.



The Day:

As clearly shown by the numbers I had an awesome day at the gym. Nothing more needs to be said.


That was the day.




This concludes Entry #299.

[mcFreid]

Wednesday 10/7/09
-------------------------------------------------------------------------
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
6:15pm:
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 @ 8.8mph
2:00min @ 9.0mph
2.0min @ 9.7mph
~1.5min @ 10.0mph
0.10 miles @ 10.4mph
0.10 miles (until 2.0 mile) @ 12.0-12.4mph
-> 2.0 mile in 13:11
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:

On the 300th entry I smash another record. I hit 13:11 today on my two mile run (it was raining outside so I had to switch my Thursday routine to today). ‘Nough said.


That was the day.




This concludes Entry #300.

[mcFreid]

Thursday 10/8/09
-------------------------------------------------------------------------
Diet:
6:30am:
1cup Rolled Oats
0.75cup Egg Beaters with 3oz Chicken Breast, Peppers, Onions [Canola Oil]
1 Pear
12:30pm:
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
7:15pm:
1.7lb Acorn Squash [Olive Oil] (Olive Oil Vinaigrette)
12oz Chicken Breast Halves

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:

As yesterday was today’s routine, today is yesterday’s. I worked myself to the edge. It’s a great feeling to limp away accomplished.


That was the day.




This concludes Entry #301.

[mcFreid]

Friday 10/9/09
-------------------------------------------------------------------------
Diet:
6:30am:
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
8:30pm:
2 plates Chicken, Beef, Potato Latkes
1 small bowl Light Broth Soup with one Matzah Ball
2 pieces Gefilte Fish with Carrots and Salad

That was my diet.



The Workout:

ELLIPTICAL:
5min @ ~75rpm

3x5x155 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x5x115 BB Bench Press
1min rest
3x5x35 DB Shoulder Press
30sec rest
3x5,4,4 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:

These last few lifting sessions have all been infused with this high intensity motivation pushed with mental strength. Today was no different. Next week I will be increasing my squats, deadlifts, and bench by 5 pounds.


That was the day.




This concludes Entry #302.

[mcFreid]

Saturday 10/10/09
-------------------------------------------------------------------------
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:
~14oz Lean Ground Turkey Breast with Onions, Garlic [Olive Oil]
0.5cup Quinoa with Onions, Peppers, Celery, Carrots [Olive Oil]


That was my diet.



The Workout:

--


That was the workout.



The Day:

There’s nothing really to say today. I’m excited for tomorrows weigh in.


That was the day.




This concludes Entry #303.

[mcFreid]

Sunday 10/11/09
-------------------------------------------------------------------------
Measurements:

Body Weight: 139.80lb Change: -1.60lb
Lean Mass: 130.85lb Change: -1.36lb
Percent Fat: 6.40% Change: -0.10%
Body Fat: 8.95lb Change: -0.25lb

Progress Pictures:

--

Thoughts and Opinions:

I still can’t seem to get a reliable measurement in progress. For these last few weeks my weight has been bouncing back and forth between 139 and 142. It would be nice if it at least went in one direction for two weeks in a row so I could get some idea of where I’m heading. Or maybe that’s just it? I’m heading nowhere. I’ll give it one more week. If my weight bounces back again, then I’ll be given my certainty.




This concludes Entry #304 Sunday Morning Edition.

[mcFreid]

Sunday 10/11/09
-------------------------------------------------------------------------
Diet:
6:45am:
Chocolate Cottage Cheese Oatmeal Pancakes [1/2 cup 1% Cottage Cheese, 1/2 cup Dry Rolled Oats, 1 cup Egg Beaters, 1 tsp Cocoa Powder]
Lean Ground Turkey Breast Stir-Fry Leftovers (estimating at around 4-5oz Turkeys)
1 Pear
1:00pm:
~12 oz Chicken Breast with Onions, Sweet Peppers [Olive Oil]
~ 2 1/2 cup Black Beans
1 Apple
6:00pm:
~12oz Chicken Breast
~ 3/4 cup Black Beans

That was my diet.



The Workout:

PUSHUPS:
1x48 [failure]
SIT-UPS:
1x47 [failure]


That was the workout.



The Day:

I definitely overate in carbohydrates for lunch. I underestimated what I gave myself by around double the amount I was supposed to. I attempted to recover from this error with dinner and I figure now that in the end it probably balanced out.

As far as my new maximums go, much hasn’t changed. The slight differences from last week I have a feeling were due to form. My pushups this time I believe weren’t quite as “tight” as last time. And in a reversal my sit-ups during each contraction were more focused thus making the entire session harder. But hey, I can’t except to see progress on them every week. Obviously some weeks, some days even, will just be off. Maybe it was this week, maybe it was just today.


That was the day.




This concludes Entry #304.

[mcFreid]

Monday 10/12/09
-------------------------------------------------------------------------
Diet:
6:35am:
3/4 cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, 3 tbsp Black Beans, 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, 2 tbsp Black Beans, Lettuce, Peppers, Onions (Olive Oil)
1 Apple
6:15pm:
0.5cup Quinoa with Onions, Peppers, Celery, Carrots [Olive Oil]
1.5 Chicken Breast [Canola Oil]

That was my diet.



The Workout:

TREADMILL
4min @ 8.6mph
3:00min @ 8.8mph
2:00min @ 9.0mph
2.0min @ 9.4mph
~1.5min @ 9.9mph
0.10 miles @ 10.4mph
0.10 miles (until 2.0 mile) @ 12.0-12.4mph
-> 2.0 mile in 13:11
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:

I thought I would create another new record today, but instead I ended up hitting par with my last run (though with a slight variation in how I got there). There is always next time.


That was the day.




This concludes Entry #305.

[n88tr]

Well now that Fall is here and you never got your beach body what is the new plan?

Maybe take a chance and bulk up a little bit in the winter and lean down in the spring? You'd look awesome with more muscle on your frame. Prime time for a bulk...you're in great shape right now. What'ya say?

[mcFreid]

Hey n88r,

I'm actually considering a whole slew of changes right now as the winter is going to force me to change up my routine anyway since I can no longer run outside. Check out my thread http://www.bodybuildingdungeon.com/f...tml#post716662 for details.

Thanks as always for checking in,
Michael

[mcFreid]

Tuesday 10/13/09
-------------------------------------------------------------------------
Diet:
6:30am:
3/4 cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, 3 tbsp Black Beans, 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, 2 tbsp Black Beans, Lettuce, Peppers, Onions (Olive Oil)
1 Apple
5:45pm:
1/3 cup Quinoa
1.5 Chicken Breast with Onions, Chilies, Tomato [Olive Oil]

That was my diet.



The Workout:

ELLIPTICAL:
5min @ 70rpm

3x5,5,7x160 BB Squat
1min rest
3x5x175 BB Deadlift
1min rest
3x5x120 BB Bench Press
1min rest
3x10x20 DB Shoulder Press
30sec rest
3x10x25 DB Bent-Over Rows
30sec rest
3x7 Dips
1min rest
3x5,4,3 Chin-Ups
1min rest
3x8 Pushups
30sec rest
3x30sec Knee Raises
30sec rest


That was the workout.



The Day:

What an awesome workout! I increased my weights today and then some. Finding myself with extra strength from the get-go I decided to take advantage of these rare moments and went for 7 reps on my final set of squats. It was glorious.


That was the day.




This concludes Entry #306.

[mcFreid]

Wednesday 10/14/09
-------------------------------------------------------------------------
Diet:
7:00pm:
1 cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, 2 tbsp Black Beans, Peppers, Onions [Canola Oil]
1 small Pear
12:30pm:
2 slices Sprouted Grain Bread with 1 Chicken Breast, Lettuce
1 Sprouted Grain Wrap with 1% Cottage Cheese, 2 tbsp Black Beans, Lettuce, Peppers, Onions (Olive Oil)
1 Apple
6:30pm:
1/2 cup Quinoa with Carrots, Celery, Onions, Chilies, Garlic [Olive Oil]
1.5 Chicken Breast [Canola Oil]

That was my diet.



The Workout:

Burpees 3x15
Jumping jacks for 30sec
Box Jumps 3x20sec
10sec rest
Lunges 3x10x20 (on each leg)
1 min rest
Chin-ups 3x5
30 sec rest
Plank 3x1min
30sec body weight squats
Dips 5x5
30 sec rest
Side Plank 3x1min
30sec jumping jacks
Bridge 3x1min
30sec body weight squats


That was the workout.



The Day:

Today was something new. For many of these lifts I failed. It was one giant experiment. I am still indecisive if this is the route I will be going. Tomorrow will be another today of new. Hopefully as the chaos reaches a peak some sort of clarity will begin to form and a nascent workout plan will emerge. I just hope it’s one that brings me results.


That was the day.




This concludes Entry #307.

[mcFreid]

Thursday 10/15/09
-------------------------------------------------------------------------
Diet:
6:25am:
1+ cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1 small Pear
12:30pm:
2.5 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:
1 Acorn Squash (Olive Oil) [Olive Oil]
~10oz Chicken Breast [Canola Oil]

That was my diet.



The Workout:

Short Run
1 mile in 5:59
Bike
5 min slow pace
10 intervals
30 sec fastest
60 sec slow
Pushups (alternating)
3x20 normal
30 sec rest
3x5 diamond
30 sec rest
Abs
Leg Raises
Half-Up Twists with Medicine Ball
Oblique Crunches


That was the workout.



The Day:

I did "Thursday" of my new routine today. It was definitely a change from normal. I started off with a bang by running a 5:59 mile time. I then switched over to the bike and went at a light pace for 5 minutes before starting a HIIT session. It was the first time I did HIIT on the bike. I increased the intensity to "level" 5 and did sprints of 30 seconds followed by a light pace for 60 seconds. I did 10 intervals and by the end I was exhausted to a quite drastic degree (though not quite as much as sprints outside that I used to do on Wednesdays -- I really wish the weather wasn't getting so cold so fast). I'm not sure if I would do the bike again though. Maybe I'll try a different version at the gym as there are a few varieties, but whichever one I was using I found it uncomfortable after awhile.

After the HIIT I went into a small circuit of pushups and ab exercises. I initially was hoping for 3x20 normal pushups and then 3x10 diamond. I ended up failing early on the normals on the 2nd and third set. And I had to decrease the diamond pushups to 3x5. It was an awesome feeling though to be on that rush from cardio and then going into pumping your muscles till failure. I'm not sure if this is really a good method at all for growth, but I have to say it felt good in a painful kind of way.

I also did a few variations of ab and oblique exercises. I started with leg raises on a roman chair where I tried to do 3x10. I could not do this! I attempted it all the same, but by the end I was barely pushing half of a ROM. After this I was going to do oblique twists with a medicine ball, but it felt weird and easy (afterward I found out I was doing it wrong). I switched over to doing medicine ball crunches as well as oblique crunches.

Overall it was a pretty interesting day, but I'm still not sure in the end if it will achieve what I wish. I've been looking more and more into | CrossFit Wichita Falls which seems to be a unique mixture of training that would be perfect for me. I'm a little confused on what exactly their "Met-Con" portions consists of and if it is any kind of specific routine. If someone experienced could explain it to me that would be awesome. Also, even if you have no idea what it is as I don't, let me know still if it sounds like it would fit the kind of lifestyle I'm looking to achieve.

Besides the crossfit routine I am considering a slight adaptation of just a straight starting strength weekly workout. Once I settle on one method of training I’ll post the details here.

As for diet I have bumped up my carbs somewhat for the last few days. I will continue to do this and measure the results on my weigh in. From there I will adjust depending on my needs.



That was the day.




This concludes Entry #308.

[mcFreid]

Friday 10/16/09
-------------------------------------------------------------------------
Diet:
6:25am:
1+ cup Rolled Oats
0.75cup Egg Beaters with 0.5 Chicken Breast, Peppers, Onions [Canola Oil]
1 Pear
1:45pm:
2+ slices Whole Grain Bread with 1 Chicken Breast, Lettuce
1 Sprouted Grain Wrap with 1% Cottage Cheese, Lettuce, Peppers, Onions (Olive Oil)
1 Apple
6:50pm:
3 plates Baked Ziti with a little Cheese [Oil], Lettuce, Tomatoes, Cucumber

That was my diet.



The Workout:

Squats 3x5x160
Bench Press 3x5x120
Deadlift 1x5x175


That was the workout.



The Day:

Well it certainly didn’t feel like a lot today. But, for the decrease in volume I tried with all my ability to make up for it in an increase in mental focus, motivation, and physical form. Overall I am satisfied with the workout despite being used to an extra 30 minutes in the gym. If this is the changes that will solve my issue of not progressing, then so be it. I will make the change with full determination to achieve my pursuits.

Meanwhile my diet has changed in a very small measurement towards eating more. I am concerned about dinner though where I wasn’t given the option of anything but baked ziti in oil and cheese with salad. Completely unable to estimate the calories in the dish I ate I opted to eat till I felt like I was satisfied. I would still rather under eat than drastically overeat despite being on a slight caloric surplus. My usual, more standard, meals should balance this all out in the end anyway such that I will slowly gain weight week by week. If it becomes a dilemma such that I am losing performance in overall fitness or such that my physique is changing in the wrong direction I will stop. I am not comfortable with making that sacrifice to gain muscle. But, if I can do this while at least maintain everything else, well, that would be ideal. And that’s what I plan to do.


That was the day.




This concludes Entry #309.

[mcFreid]

Saturday 10/17/09
-------------------------------------------------------------------------
Diet:
6:30am:
Cottage Cheese Protein Pancakes {1/4 cup Dry Oats, 30g Whey Isolate, 1/4 cup 1% Fat Cottage Cheese, 3/4 cup Egg Beaters} [Canola Oil]
Oatmeal {1/2 cup Dry Oats, 1 tsp Cocoa Powder}
1 small Pear
1:00pm:
Chicken Sandwich {2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, 2 tsp Extra Virgin Olive Oil, Lettuce, Onion, Sweet Pepper}
1 Apple
6:30pm:
Meatloaf {8 oz 8% Fat Ground Beef, 1/8 cup Dry Oats, 4 oz Tomato Sauce, 1/4 cup Egg Beaters, Onion, Garlic} [Canola Oil]
Black Beans {drained and rinsed 15.5 oz can Black Beans, Onion, Garlic, Jalapenos} [Extra Virgin Olive Oil]

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

I changed the format with my diet details so it is now more detailed. A quick description starts each item followed by the listing of the ingredients in curly brackets and then additional items used in the “cooking process” are in the normal brackets. In the future, if there are parentheses after an item that indicates that I am guessing the ingredients, both inside of it and in the cooking process, instead of actually knowing for sure.

Now regarding what I actually ate today, it was more than usual. Which, hopefully is a good thing. I’ve been eating at a slightly higher amount for nearly a week now. I expect tomorrow to see a sudden fluctuation, most likely in the positive direction in weight. In reality this is probably simply due to water weight from an increase in carbohydrates and is not at all reflective towards muscle mass or body fat. Like all things fitness, and most things in life, I will give this change its due time (at least a few weeks) before I can accurately begin to assess progress.


That was the day.




This concludes Entry #310.

[mcFreid]

Sunday 10/18/09
-------------------------------------------------------------------------
Measurements:

Body Weight: 140.60lb Change: +0.80lb
Lean Mass: 131.32lb Change: +0.47lb
Percent Fat: 6.60% Change: +0.20%
Body Fat: 9.27lb Change: +0.33lb

Progress Pictures:

None.

Thoughts and Opinions:

I expected a greater sudden fluctuation than I came across today. I guess it hasn’t yet been long enough for my body to start adjusting to the increase in carbs and thereby hold onto more water. Despite this, it is comforting to see that my body weight and muscle mass did go up and at a slow pace which is exactly what I want. Over the next few weeks I will be monitoring these numbers closely to assure I don’t stray from that track.




This concludes Entry #311 Sunday Morning Edition.

[mcFreid]

Sunday 10/18/09
-------------------------------------------------------------------------
Diet:
6:30am:
Cottage Cheese Protein Pancakes {1/2 cup Dry Oats, 30g Whey Isolate, 1/3 cup 1% Fat Cottage Cheese, 1 cup Egg Beaters, 1 tsp Vanilla Extract, 1 tsp Pumpkin Spice, 1 tsp Cinnamon} [Canola Oil]
Chocolate Oatmeal {1/2 cup Dry Oats, 2 tsp Cocoa Powder}
1 small Pear
12:20pm:
Meatloaf {8 oz 8% Fat Ground Beef, 1/8 cup Dry Oats, 4 oz Tomato Sauce, 1/4 cup Egg Beaters, Onion, Garlic} [Canola Oil]
Black Beans {drained and rinsed 15.5 oz can Black Beans, Onion, Garlic, Jalapenos} [Extra Virgin Olive Oil]
6:10pm:
11oz Skinless Chicken Breast {Dried Oregano} [Canola Oil]
Chickpea Curry {15.5 oz can Garbanzo Beans, Onion, Garlic, Ground Ginger, Ground Cloves, Ground Cinnamon, Ground Cumin, Ground Coriander, Ground Turmeric, Ground Cayenne Pepper, Dried Cilantro} [Extra Virgin Olive Oil]

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

I made protein pancakes again this morning. They didn’t come out quite as well as last time. I think it works best if I don’t account for the increase in protein from the protein powder by decreasing the amount of cottage cheese. The cottage cheese really adds to the texture and by decreasing it from the called for 1/2 cup I find the pancakes to get dried out fairly quickly. Either way, they were still pretty good and I took a nice snapshot of them in the cooking progress for those interested in food.



For dinner, maybe as a nice gesture from up above to make up for the disappointment in the morning, I made an excellent chickpea curry dish that took me right back to the Indian restaurants that I used to frequent before college. I’ll definitely be making it again.


That was the day.




This concludes Entry #311.

[mcFreid]

Monday 10/19/09
-------------------------------------------------------------------------
Diet:
6:25am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {3/4 cup Egg Beaters, 4 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
1 Pear
12:30pm:
Chicken Sandwich {2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper}
1 Apple
6:30pm:
Curry Spiced Quinoa {1/2+ cup Dry Quinoa, Onions, Peppers, Garlic, Chilies} [Extra Virgin Olive Oil]
Cocoa Dusted Chicken Breast {8 oz Skinless Chicken Breast, Cocoa Powder} [Canola Oil]

That was my diet.



The Workout:

Squats 3x5x165
Standing Military Press 3x5x65
Pull-ups 6,4,3


That was the workout.



The Day:

I had a good workout today. The decrease in volume definitely does come paired with an increase in focus. Even though I was truly giving it my all before, for some reason I finding simply the knowledge that there isn’t much of an opportunity left before the workout sessions is over has boosted that ability.

My squat form is becoming a slight concern though as I start to move up in weights. I have noticed a small habit of a slight good morning forming. I’ll have to watch that closely from developing too much further. I also have been getting this cramp-like pain in my left arm forearm close to my wrist. I haven’t noticed anything different that would cause this to start happening so I’m not sure if it is just a once-and-awhile fluke or something that requires more urgent attention. If I get a chance I’ll take a video of it and post it on the boards.

I did a standing military press for the first time today. I started with a fairly low weight as I wasn’t sure about my form. I think I got the hang of it now though as it isn’t too complicated of a lift (yet I mentioned to scruff my nose on the first push up).

My diet has been going well and if you noticed I’ve added “+” signs next to many of the measurements indicating that I am going slightly over them. I forgot to add some extra virgin olive oil to my sprouted grain wrap. To compensate I added some additional amounts in my dinner. I hope that by the end of this week all of these changes will add up to a small, but satisfactory, net gain in muscle mass.

That was the day.




This concludes Entry #312.

[mcFreid]

Tuesday 10/20/09
-------------------------------------------------------------------------
Diet:
6:25am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {4/5 cup Egg Beaters, 2 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
1 Pear
1:45pm:
Chicken Sandwich {2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
6:30pm:
Curry Spiced Quinoa {1/2+ cup Dry Quinoa, Onions, Peppers, Garlic, Chilies, Curry Powder, Ground Turmeric, Ground Cumin} [Extra Virgin Olive Oil]
Oregano Chicken Breast {8 oz Skinless Chicken Breast, Dried Oregano} [Canola Oil]

That was my diet.



The Workout:

Treadmill:
2 miles in 13:13
Met-Con:
3 intervals (approximately 5 minutes) of
10 burpees
5 dips
10 box jumps
5 pushups
10 sec rest
Core/Abs:
3 intervals of
1 min plank
30 sec leg raises
30 sec bicycle crunches
10 sec rest



That was the workout.



The Day:

Today was hard. The run was actually the easiest part. I didn’t go for any record pace as my goal now is simply to maintain my cardio shape whilst gaining strength and muscle. It was after the run where the pain began its onslaught.

My metabolic condition intervals immediately winded me. I am without a doubt out of shape in this area of training (all the more reason to do it!). I found the 10 burpees to be quite challenging, but not in possible. Even though I felt like every second was going to be my collapse, I did push through it all and with a grimace completed the 3 intervals I designed for myself. Afterward I tore up my abs and core more than any workout I’ve done before. By the finishing bicycle crunches I couldn’t lift my shoulder blades off of the floor and my ROM for the leg raises was down to about 5 inches of my feet actually moving up. However, the bliss was in the fact that for the first time I actually reached this level of intensity in that area of which so much visual goals have been made.

So with that being the day I am now quite satisfied to having said I did it. And I will be doing it again come this Thursday.


That was the day.




This concludes Entry #313.

[mcFreid]

Wednesday 10/21/09
-------------------------------------------------------------------------
Diet:
6:25am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {3/4 cup Egg Beaters, 3 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
1 Pear
12:20pm:
Chicken Sandwich {2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
6:30pm:
Curry Spiced Quinoa {1/2+ cup Dry Quinoa, Onions, Peppers, Garlic, Chilies, Paprika, Dried Oregano} [Extra Virgin Olive Oil]
Chicken Breast {8 oz Skinless Chicken Breast } [Canola Oil]

That was my diet.



The Workout:

Squat
3x5x165
Bench Press
3x5x125
Deadlift
1x5x180


That was the workout.



The Day:

And so another day of lifting strong. I continued to go with my plan of increasing my lifts by 5lbs weekly (that is no matter how I actually feel – if I don’t make it then so be it, but I will still be at least attempting the increase). Today I made it and it felt good.


That was the day.




This concludes Entry #314.

[mcFreid]

Thursday 10/22/09
-------------------------------------------------------------------------
Diet:
6:25am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {3/4 cup Egg Beaters, 3 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
1 Pear
12:20pm:
Chicken Sandwich {2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
7:00pm:
Quinoa with Vegetables {1/2+ cup Dry Quinoa, Onions, Sweet Pepper, Jalapeño} [Extra Virgin Olive Oil]
Spicy Chicken Breast Stir-Fry {12 oz Skinless Chicken Breast, Onions, Sweet Pepper, Chili Powder, Ground Cumin, Paprika} [Extra Virgin Olive Oil]

That was my diet.



The Workout:

Treadmill:
2 miles in 13:12
Met-Con:
3 intervals in 5:02 of
10 burpees
5 dips
10 box jumps
5 pushups
10 sec rest
Core/Abs:
3 intervals of
1 min plank
30 sec leg raises
30 sec bicycle crunches
10 sec rest


That was the workout.



The Day:

The met-con really does wear me out. It’s great. I feel like I am tapping into a realm of fitness that I haven’t yet pushed myself to the limits with. I can’t wait to see the results of these changes I’m making. I just truly hope they reflect the effort I am putting in.


That was the day.




This concludes Entry #315.

[mcFreid]

Friday 10/23/09
-------------------------------------------------------------------------
Diet:
6:25am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {3/4 cup Egg Beaters, 4 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
1 Pear
1:45pm:
Chicken Sandwich {2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
8:15pm:
3 small Chicken Breasts (Oil)
3 pieces Kugel (Pasta, Eggs, Fat)
Lettuce, Tomatoes, Carrots
That was my diet.



The Workout:

Squats 3x5x165
Standing Military Press 3x5x65
Pull-ups 7,5,4


That was the workout.



The Day:

After a 5 minute warm-up on the elliptical it was squatting time. With extreme focus I executed what I now believe to be my best form yet. The squats were dead on as I pushed up through heals, my hips leading my tight torso, into the final standing position. This time, I felt no forearm pain either. It was perfect. And next week it will be with another 5 pounds!

Afterward I went on to the standing military press. In this area I am still a little unsure of myself. I will of course be increasing to 70lbs next week anyway just because the weight right now is fairly easy (as it should be since I’m starting on this movement for the first time). The reason I am hesitant though is that I am feeling this exercise more in my upper back than shoulders. I know it is a compound movement, but I have the feeling I should be feeling it more in areas that I am not. If you’re reading this post, any comments?

I finished the session with the pull-ups. And it is here that I am probably the most ecstatic about. I increased! The idea with this exercise is to do three sets, each to failure. My failure for every single one of those sets was one rep higher than last time. I am bristling with pride that already in one week the changes I have made am beginning to show progress (and true progress as pull-ups are not a new exercise to me in any kind of way thereby negating the so-called “newb gains”). I anticipate the coming work week.


That was the day.




This concludes Entry #316.

[mcFreid]

Saturday 10/24/09
-------------------------------------------------------------------------
Diet:
6:35am:
Chocolate Cottage Cheese Protein Pancakes {1/2+ cup Dry Oats, 1/3 cup 1% Cottage Cheese, 2/3 cup Egg Beaters, 30g Whey Protein Isolate, 2 tsp Cocoa Powder, 1 tsp Vanilla Extract} [Canola Oil]
Oatmeal {1/2+ cup Dry Oats}
1 small Pear
1:00pm:
2 plates Chicken, Curry, Rice, Lentils, Vegetables (8 oz Cooked Chicken Breast, 1 cup Cooked Rice, 1/2 cup Cooked Lentils, Eggplant, Cabbage, Potatoes, Onions, Peas, Curry Sauce, Milk, Cream, Fat)
6:30pm:
Hot and Sour Soup (1/3 cup Hot and Sour Soup, Tofu, Sugar, Starch)
1 plate Eel with Vegetables (6 oz Cooked Eel, Chinese Sweet Sauce, Steamed Vegetables)
1 plate Chicken Curry with Vegetables (6 oz Cooked Chicken Breast, Vegetables, Curry Sauce, Fat)

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

Between lunch and dinner I am somewhat concerned that I overate. I know I am supposed to eat above maintenance, but keep in mind that my goal is to eat just enough to hover over that borderline. Now this is a tough feat to ask on a consistent basis, I know. But, I try my best and today I fear that I didn’t quite do just that. Although I did end up doing a significant amount of walking by pretty much being on my feat for most of the afternoon. Hopefully that made up for some of it.


That was the day.




This concludes Entry #317.

[mcFreid]

Sunday 10/25/09
-------------------------------------------------------------------------
Measurements:

Body Weight: 145.80lb Change: +5.20lb
Lean Mass: 135.30lb Change: +3.98lb
Percent Fat: 7.20% Change: +0.60%
Body Fat: 10.50lb Change: +1.23lb

Progress Pictures:

None.

Thoughts and Opinions:

I am of course completely throwing out these numbers from my number-filled head. I have little doubt that they are the direct result of water weight plus the overeating from yesterday still having some carry-through. I wouldn’t be surprised that if I weighed myself Tuesday I would suddenly drop four pounds. Next week, on my birthday, on my monthly picture taking day, I should have more accurate results.




This concludes Entry #318 Sunday Morning Edition.

[mcFreid]

Sunday 10/25/09
-------------------------------------------------------------------------
Diet:
9:00am:
1 bowl Oatmeal (2/3 cup Dry Rolled Oats)
1 Egg White Omelet with Smoked Ham and Vegetables (3 Egg Whites, 1 oz Smoked Ham, Mushrooms, Onions, Butter/Fat)
1 slice Rye Toast
1:20pm:
Chicken Breast Pieces (8 oz Cooked Chicken Breast)
Rice (3/4 cup Cooked Rice)
Vegetables (Cabbage, Onions)
6:30pm:
Curry Spiced Quinoa {1/2+ cup Dry Quinoa, Onions, Peppers, Jalapeño, Curry Powder, Ground Turmeric, Ground Cumin} [Extra Virgin Olive Oil]
Pan-Seared Chicken Breast {11 oz Skinless Chicken Breast } [Canola Oil]

That was my diet.



The Workout:

None.


That was the workout.



The Day:

There isn’t much to report on today. I ate fairly light to make up somewhat for yesterday. I also was active and on my feet. I’m now quite sure all of this ended up counterbalancing the slight binge on Saturday.


That was the day.




This concludes Entry #319.

[mcFreid]

Monday 10/26/09
-------------------------------------------------------------------------
Diet:
6:30am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {3/4 cup Egg Beaters, 4 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
1 Pear
12:30pm:
Chicken Sandwich {2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
6:30pm:
Quinoa with Vegetables {1/2+ cup Dry Quinoa, Onions, Sweet Pepper, Carrots, Celery} [Extra Virgin Olive Oil]
Pan-Seared Chicken Breast {11 oz Skinless Chicken Breast } [Canola Oil]

That was my diet.



The Workout:

Squats 3x5x170
Bench Press 3x5x130
Deadlift 1x5x185


That was the workout.



The Day:

It’s a great way to start the working week with some new personal bests. And to say I had three of them! For every lift today I witnessed myself building a new frontier to conquer. I have expanded my abilities and cannot wait to do so again.


That was the day.




This concludes Entry #320.

[mcFreid]

Tuesday 10/27/09
-------------------------------------------------------------------------
Diet:
6:25am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {3/4 cup Egg Beaters, 4 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
1 Pear
1:45pm:
Chicken Sandwich {2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
6:45pm:
Quinoa with Vegetables {1/2+ cup Dry Quinoa, Onions, Sweet Pepper, Carrots, Celery} [Extra Virgin Olive Oil]
Pan-Seared Chicken Breast {10 oz Skinless Chicken Breast } [Canola Oil]

That was my diet.



The Workout:

Treadmill 2 mile run in 13:13
3 intervals of
5 Chin-ups
20Walking Lunges
5 Diamond Pushups
5 Bodyweight Squats
4 intervals of
1 min Side Plank
15 Hanging Knee Raises
15 Medicine Ball Twists



That was the workout.



The Day:

Today’s metabolic conditioning routine was easier than last week in terms of cardiovascular strength, but harder in areas such as lactic acid buildup. It is good that I am adding at least some variety to a standard set of routines. I feel like I gain some of the benefits Crossfit alone claims to have, and that is the constant adaptive training of the body.

I do feel like I could have pushed myself harder though. Next time I rehash this workout I will be doing it with an additional 5 diamond pushups and maybe 1 or 2 extra chin-ups. Also the medicine ball twists had an awkward feel to them and I may end up replacing the movement altogether. I have a feeling it was due to too heavy of a medicine ball, so before I go for that sudden all or nothing mentality I’ll probably just try it out again with less weight.


That was the day.




This concludes Entry #321.

[mcFreid]

Wednesday 10/28/09
-------------------------------------------------------------------------
Diet:
6:30am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {4/5 cup Egg Beaters, 2 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
1 Pear
12:20pm:
Chicken Sandwich {2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
6:45pm:
Quinoa with Vegetables {1/2+ cup Dry Quinoa, Onions, Sweet Pepper, Carrots, Celery} [Extra Virgin Olive Oil]
Pan-Seared Chicken Breast with Jalapenos {10 oz Skinless Chicken Breast , Jalapenos } [Canola Oil]

That was my diet.



The Workout:

Squats 3x5x170
Standing Military Press 3x5x70
Pull-ups 7,5,5


That was the workout.



The Day:

I really wanted those extra reps for my pull-ups. Alas, I couldn’t do it all. However, I did exceed myself on the very last set of the day, of the week actually. And for that, I am happy.


That was the day.




This concludes Entry #322.

[mcFreid]

Thursday 10/29/09
-------------------------------------------------------------------------
Diet:
6:25am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {2/3 cup Egg Beaters, 5 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
1 Pear
12:20pm:
Chicken Sandwich {2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
6:40pm:
Chickpea Curry {1 15.5oz can Low Sodium Garbanzo Beans, Onion, Spices} [Extra Virgin Olive Oil]
Pan-Seared Chicken Breast {11 oz Skinless Chicken Breast} [Canola Oil]

That was my diet.



The Workout:

Treadmill 2 mile run in 13:13
3 intervals of
6 Chin-ups
20 Walking Lunges
6 Diamond Pushups
10 Bodyweight Squats
4 intervals of
1 min Side Plank
15 Hanging Knee Raises
15 Medicine Ball Twists


That was the workout.



The Day:

I actually found the workout today easier than Tuesday’s despite increasing the physical difficulty on a few movements. Does this mean I’m getting stronger by the day? I hope so.


That was the day.




This concludes Entry #323.

[mcFreid]

Friday 10/30/09
-------------------------------------------------------------------------
Diet:
6:30am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {4/5 cup Egg Beaters, 5 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
1 Pear
1:15pm:
Chicken Sandwich {2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
7:20pm:
Baked Ziti with Lettuce Salad (4 small plates Ziti, Lettuce, Tomatoes, Tomato Sauce, Cheese Oil)

That was my diet.



The Workout:

Squats 3x5x170
Bench Press 3x5x130
Deadlift 1x5x185


That was the workout.



The Day:

The squats showed definite signs of form improvement. I no longer have this slight “good morning” movement. Well, I can’t say that with complete confidence. Sometimes, on the last rep, it creeps up. However, it is a vast difference from earlier workout sessions.

Despite this progress, every workout I find myself scared. I admit it. But, I think this fear is a good thing. It drives my determination. I have this mental dialogue in my head. “I can do this.” “I can do this.” “I can do this.” Or is it, “You can do this”? I can’t remember now that I’m no longer in the moment. Either way, I did it. And next I’ll do it at 175 pounds. Why? Because I can do this.


That was the day.




This concludes Entry #324.