Exercise: 90 mins treadmill, 25 mins strength training

Water: 20 cups

Food: 2309 calories (26% fat, 40% carbs, 31% protein)

Protein: 183g (aiming for 170+)

Breakfast: protein shake, peanut butter, 12-grain bread, 3 clementines (379)

AM Snack: almonds (164)

Lunch: beef mushroom barley soup, smoked ham, apple (414)

PM Snack: protein shake, fruit salad, soy nuts (375)

Dinner: pork souvlaki, carrots, snow peas, butter, salad w/dressing (517)

Late Snack: protein shake, apple, fruit salad, biscotti, pita chips (462)

Well, the evening snack was higher than I wanted, but I think it was mainly because dinner was lower than usual. The pork souvlaki are one of the few (maybe only) prepared food we buy. They come from Costco and are vacuum sealed with the marinade. I’m not as sore tonight as I was on Monday so that’s perhaps a good sign. Well, it could also be a sign that I’m not lifting heavy enough weights, especially on the deadlift and the dumbbell shoulder press. Of course, I may regret saying that in the morning.

The morning was 2 x 30-min sessions on the treadmill. In the afternoon I did a 15-min warm-up on the treadmill, followed by:

Where there is a single number that confirms that I did the number of reps called for. Where there are two numbers the first is the amount of weight I used, followed by reps. BW means bodyweight (ie. I carried no extra weight).

I did the same as the other day, finished up with a 15-min treadmill set. I wouldn’t call it a cool down, but some part of me just likes even numbers (ie. 90 mins treadmill). I’m finding the Pullovers tough. I’m substituting them instead of the pulldown (as I’m not using a gym and I don’t have a pulldown bar). I know my form is poor for the lunges, as I’m just not flexible enough. The only good thing is that I took a little air out of the ball, so I didn’t fall off it! We’ll see how the prone jackknife goes on Friday.

Deb - I’m constantly amazed by my ability to keep the exercise up. I don’t know where I’ve found the motivation. Even before I got the diet on track I tried to start using the treadmill, but kept making excuses. It took a month of good eating before I finally picked my butt off the couch and started using it again. It’s still a struggle some days, but for whatever reason I keep doing it. Although I think knowing that Sunday is a rest day probably helps.