Breakfast

Well, this kind of worked.

I had to have some of Colleen's oatmeal bread, toasted with butter.
So I balanced it with a protein shake!

I'm happy to be on track...so far!

It would seem journaling is too much for me.

So sad.
Started well yesterday, then as soon as I strayed from the K path I did not want to blog!

Big H
Fries
Root Beer
Fudge
Candy from the mail
Bread
Biscotti from Wisconsin
Jasmine Dinner

Oh hell, when you look at it all at once it makes you kind of sick, huh?

Great Workout

By the book, band exercises. Chest Press, Row and Abs! Did Abs on the ball. Wonderful!

ON we go

3 pts worth of cereal and 2 pts worth of chicken with rice

Seriously, can I journal ONE full day?

No matter what?
7 AM K bar = 2 pts.

Sunday Morning 11-29

Balanced Muesli, K-5 at 7 AM. Next meal 10. Then 1 at Market St with MOM and I'll have the balanced salmon I love.

The rest of the day

Ok, this day went crazy pretty quickly. First a good breakfast then a trip to Normandie!

This was followed a few hours later by In n Out Burger, part two. I never had In n Out two days in a row when I lived in California!

Things slowed down after that, though. Steve made pasta and it had chicken, just not a verified balanced meal.

Sunday?

Saturday November 28

6:00
Detour Bar 4 points
black coffee

Hard to Remember

Let's see, if I don't post or journal or log right away, I forget. This morning at 8 I had Special K with high protein milk and 1 biscotti and half a k-bar for 5 K breakfast.

What shall I have for the snacky?

It's been a while...

...but I have been recording all my workouts. They are either on my iPod, my Kinetix Journal or here.

Wednesday was exciting because I maxed out the dumbells on my squats! Coach Aaron said not to worry, the heavier sets are on the way.

Yesterday was arms and shoulders. I had to drop back for the side lateral raises. Those are tough!

Friday March 20

This was an arms and shoulders day, second time for the new exercises.

Can you believe this second month is now half over?

I was thrilled because I did not have to make the Dips work by breaking the last 15 into smaller sets. Next week I will try varying the leg extension to make it a bit harder.

Side Lateral Raises: 15-10 had to drop to 7.5 for last 5, 10-10, 5-12.5, 5-7.5, 15-5. this is still my weakest muscle group.

Hammer Curls: Started at 20 pounds for the 15. Dropped down to 15 for the final 15. Had to drop from the 20 each set, needed help. Tough!

Dips: yeah baby!

Thursday, March 18

No more free targets this week.

Of course, I know that is still an option, but it is my intention to keep it balanced.

This morning I made it over to the 24 Hour Fitness in Mt. View for a nice workout. I had eaten the pineapple and cottage cheese for Breakfast and after the workout I had a snack of a protein latte at Starbucks.

My cousin will not be here for a while to take me to the airport.

Decided to go over to California Avenue and especially wanted to challenge myself by going to the Palo Alto Baking Company and having just an espresso! This turned out to be a success.

Shortly I will have an apple and two string cheese. Not my favorite meal but it works and it is easy. They have a Subway at the airport so that will work for the rest of lunch.

Change of plans!

Joann was in the mood for lunch, wanted Thai, but that's too hard for me right now. Settled on Sushi again, Fuki again. Still terrific!

That was actually Tuesday, St Patrick's Day!

This here is the Wednesday blog.

Started out early by going to the gym here in Mt. View, just over the border from Palo Alto where I am staying.

24 hour fitness, very nice. They have a separate free weight area away from the rest of the gym and it was practically deserted. Nice!

I had planned on doing body weight legs if I couldn't get to the gym easily, but this was nice. I moved up in all the weight from my first New Legs Day last week. I'm still doing the Single Leg Calf Raises by alternating up to the highest number I can and then finishing the set by using both legs. I was able to do 5's as a Single leg, which I could not do last week.

Progress!

Thanks to latte's and string cheese and Pineapple Cottage Cheese and Almonds, I kept it balanced.

Last night was a free target (The Crepe Vine in Burlingame, yum!) and I knew I would probably make the reception after my Aunt's memorial into a Free Target.

I did and took full advantage!

Then dinner at the Fuki Sushi, balanced.

Food Diary for Tuesday St Paddy's Day

Breakfasts: Smoothie 5 at 6. Then protein oatmeal at Starbucks for 4 at 8 30. 9 total.

Lunches: I was flying so ended up having a 7 all at once, that's a first. Big sandwich at Alice's Restaurant.

Dinner: Free Target at the Crepe Vine! Yum!

Cardio in the Supermarket

I've done this a couple of times: strap on the Polar and grab a cart. Load it heavy. Walk quickly!

I'm still a weight and fitness level where that takes me up to my target range. It is fun and I also get some shopping done!

I have noticed this last time the heart rate dropped much more quickly if I stopped to do something in the store. This is a good sign that my cardio fitness is improving.

I'm sure it won't be long before I would become a menace with a shopping cart filled with bags of salt, racing around Smith's. So I will, at that time, return to the gym for such endeavors. Be safe.

New Friday Shoulders and Arms

Here are the results for the new workout:

Side Lateral Raises: 7.5-7.5-10-10-10-5 I had to take it down as you can see, in order not to break the wrists and keep good form.

Incline Hammer Curl: 17.5-15-20-20-15-10

Bench Dip
I was able to complete the sets but the last set of 15 I had to break down into 5's. I also used the hands in the easier position and kept the 90 degree angle to control the weight. These are challenging!

Saturday First Food Journal -- A new beginning

Yesterday was New Arms and Shoulders Friday. I'll post the exact numbers when I have my Journal with me. Right now I'm at the car wash. It's a doozy! Fire House is the name and clean is the game.

So they have these computers and I could not resist updating.

This morning I had a K2 muffin and then later we went out to a favorite breakfast spot. Keep in mind this is a breakthrough. My typical breakfast at this place would be 2 pieces of well done toast, butter and jam. As the appetizer! Then on to either sweet or savory breakfast. Sweet would be perhaps cheese blintzes with lots of fruit and sour cream. Maybe waffles with plenty of REAL maple syrup. I bring my own, thank you very much.

And always a rasher or 5 of well done extra crispy bacon. Omelet? Only if you have the finest gruyere!

Of course this could have been a Free Target, but I'm out for the week. SO!

They had a 4 ounce steak and eggs. I ordered the steak, well done and asked them to press out any grease or fat and trim it well. They were happy to do so and the result was perfect. Two pieces of whole wheat toast and sides of lettuce, tomatoes, jalapenos and salsa completed this wonderfully balanced breakfast. Ole!

New Legnesday 3/11/2009

Squats have not gone away!
30-35-40-40-35-30 This is a personal best.
Deadlifts 5-10-15-20-20-20 I was able to push these up, as you can see, invisible reader.
Next week I will be out of town, not sure if I can get to a gym, already making plans for a body weight work out!
One Leg Calf Raises As I have pointed out before, my legs are heavy. I am heavy. A one leg calf raise is no joke here. Aaron and I worked out a good system where I would do a one leg raise until failure and then switch to the other leg and then complete the set on both!
Here are the results: 6 on 1 then 9 on 1. 5 on 1 then 5 on 2. Then a 3 to 2. Then I had to switch to both legs to do the 10 and 15 on both.

Should see some improvement as the legs get stronger and I weigh less.

New Monday 3/9/2009

We have a whole new host of exercises for the second month. Here are the first weights.

Incline Flye: 12.5-15-20-20-20-22.5
Pullovers: 25-20-17.5-17.5-17.5-15
Leg Raises Had to break these down into groups of 5. Really Hard! My legs weigh more than most people!

Fridays are Fabulous

Fridays

2/13/09
Seated Shoulder Press 5-5-7.5-12.5-7.5-5
Standing Curl 15-17.5-20-22.5-17.5-10
Tricep Extension 7.5-10-12.5-15-15-10

2/20/09
Seated Shoulder Press 7.5-10-15-15-10-7.5
Standing Curl 15-20-20-22.5-15-10
Tricep Extension 10-12.5-17.5-20-15-12.5

2/27/09
Seated Shoulder Press 10-10-15-17.5-12.5-12.5 (3 holes back on bench hips back!)
Standing Curl 17.5-20-20-17.5-15-12.5
Tricep Extension 12.5-15-17.5-20-17.5-17.5

3/6/09
Seated Shoulder Press 15-15-17.5-20-17.5-15
Standing Curl 20-17.5-15-20-17.5-12.5
Tricep Extension 15-17.5-20-20-17.5-15

Nice! I tripled the weight for the Shoulder press, went up 5 pounds for the Standing Curl, and doubled the weight for the tricep extension!

Wonderful Wednesdays

Wednesdays
2/11/09
Squats BW-15-17.5-20-22.5-17.5
Lunges Body Weight maintaining form and increasing the holds
2 Leg Calf Raises Body Weight maintaining form and increasing the holds

2/18/09
Squats 17.5-20-25-30-30-22.5
Lunges Body Weight maintaining form and increasing the holds
2 Leg Calf Raises Body Weight maintaining form and increasing the holds

2/25/09
Squats 20-25-30-35-35-35
Lunges Body Weight maintaining form and increasing the holds
2 Leg Calf Raises Body Weight maintaining form and increasing the holds

3/4/09
Squats 25-30-35-40-30-25
Lunges Body Weight maintaining form and increasing the holds
2 Leg Calf Raises Body Weight maintaining form and increasing the holds

Wow, I was able to go from BW only on the Squats to 25 pounds. I have been getting acupuncture treatment for my knees on the same day I do squats and the Dr. thinks this helps the healing. Cool!

Mondays Phase One

The first four weeks on Mondays progressed as follows:

Mondays
2-9-09
Chest Flat Bench Press 15-7.5-22.5-25-22.5-17.5
One-Arm Row 17.5-20-25-30-22.5-17.5
ABS 2-2-4-4-2-2
2-16-09
Chest Flat Bench Press 17.5-20-25-30-30/20-17.5
One-Arm Row 20-22.5-25-30-22.5-17.5
ABS 2-2-4-4-2-2
2-23-09
Chest Flat Bench Press 20-22.5-25-30-22.5-20
One-Arm Row 22.5-25-30-35-25-22.5
ABS 2-2-4-4-2-2
3/2/09
Chest Flat Bench Press 25-30-35-35-30-12.5
One-Arm Row 25-30-35-25-25
ABS 3-5-7-7-5-3

I increased 10 pounds on the Chest Press, 7.5 on the One-Arm Row, and was able to up the pauses at the top of the crunch to 7 seconds for the 5 reps. On to Wednesdays! Legnesdays!

Why this blog is not interesting to anyone but me

I am following a program called KINETIX and I journal all my food and exercise. The other day I lost my journal and realized how hard it would be to remember all the different notes I had made regarding weights and any adjustments I had made for the Exercises.

Also, I thought it would be a good idea to keep the food journal here, too.

So, on with the show!