On certain days, that's what I feel like, the mighty SobaSLUGGARD. (Because when I was growing up, my mom would come into my room and kick me out of bed. I LOVE sleeping. )
Behold my piddling journal which will hopefully grow into something worthy among all y'all worthies out there. (j/k)
Full disclosure: 32, 6'1", 140.5 (weighed that morning). Yuck. I think I win the award for thinnest member of this site.
Monday, December 22, 2003:
First day (EVER!) in a gym. All body workout. Can't remember poundages or specifics, but it was a total body workout except that we didn't do direct ab work or calves.
Standing barbell curls (just the bar) 2x12
Seated dumbell curls (prob. 10 lb. weights?) 2x12
Smith machine squats -- 2x12
Gravitron pullups -- 2x15
Dip machine -- 2x10 (I think)
Seated cable rows -- 2x15
Bench presses (free form) -- 2x12 (note that he (Elliot) was spotting me on most of these. I did 3 of the last set by myself...barely. )
the pec-dec machine. not sure what to call it. involved a wide angle movement that resulted in me bringing my arms together and squeezing my pecs. -- 2x12
I'm sure I'm missing one or two more things but this is what I can recall.
something that differed today (Wednesday) from Monday was that there was no warmup!!! Probably because I have a different trainer (Daniel). I actually managed to learn a few more things today than before. Also didn't help that Elliot was late.
Diet: Eating is not a problem for me. Sometimes I even amaze myself, in that I don't know where it all goes.
Meal 1: 2 hardboiled eggs, triple peanut butter sandwich (three slices whole wheat bread, each side with pb, one side with strawberry jelly), glass soy milk, tangerine. I'm lactose intolerant, so I drink tons of soy milk. Tried Lactaid (gives me gas and diarrhea), tried dried milk (more gas), soy milk seems the way to go. Cheese and yogurt is all right, because the lactose is for the most part gone.
Meal 2: Post-workout shake.
Meal 3: can of water-packed tuna, glass of soy milk. cup of plain yogurt. (Not a fan of fruity yogurt, there always seems to be more protein in the unsweetened version. Plus I've developed a taste for it.)
Meal 4: 3 oz. boneless skinless chicken breast, smeared with a 1/2 T. of EVOO and seasoned with lime salt and turmeric. Roasted potatoes. Steamed broccoli. A banana.
Meal 5: Cottage cheese with peanuts and raisins. A tangerine. Glass of soy milk.
Not shown: TONS of water, drunk throughout the day. Either tap or bottled water. Have a HUGE vat of bottled water that I have delivered every week. Time to put it to good use. On weeks when I don't have it delivered, I pick up a six pack of oversized bottles of Poland Spring at my local food mart.
Tuesday, December 23: Man oh man, Tryska, I hate you. DOMS hell. Well, not as bad as the first time I worked out (w/o weights). Actually I think it started a couple of hours after the session. S'ok, don't mind me.
141 lbs. yesterday morning. Yay, an entire .5 lbs.
Meal 1: Cup of plain yogurt. Triple peanut butter sandwich. Banana and tangerine. Glass of vanilla soy milk.
Meal 2: Cottage cheese, with salt, pepper and Italian seasoning. Can of water-packed tuna.
Meal 3: 2 bags of trail mix. Glass of plain unsweetened soy milk. Glass of orange juice.
Meal 4: 3 oz. of boneless skinless chicken breast. Steamed broccoli. Roasted tomato and onion. Leftover roasted potatoes. Glass of soy milk.
Meal 5: Protein shake. (mixed this with soy milk) A banana.
TONS of water throughout the day. But definitely not 3 liters worth prior to beddie time.
Wednesday, December 24:
143 lbs. this morning. Yeah, we know what's going on on the down low.
Not as sore this morning as before. Well, delts and arms (specifically bis) are still a bit so will lay off of them today. Need to write down WBB #1, will start that on Friday.
First thing's first: Elliot didn't show. Strike 1 against him. (Later, he calls me around 3:30 saying he got the message late. Hm. Well, if he didn't call, I'd be ready to switch but the problem is that I'd already bought a 5 pack with him. But I digress.)
Daniel, the replacement trainer they gave to me put me through a leg/back routine. This time, had a warm up and stretch routine. I think in the future, I'll get to the gym 30 min. beforehand and do warmups (either presses or the bike thingie) and do stretches before I meet with my trainer. I fully believe in carpe diem. You know, carpe diem? Well, carpe THIS!
Leg press -- 3x15 @ 90 lbs.
Medicine ball squats -- 3x15 @ bw
I had problems doing regular squats since I kept bringing my heels up off the floor, so I've been told to do something that will help correct the movement and improve things as I go along. Also, should know that when I was born, I had corrective surgery on my right leg. I was born with a club foot, and couldn't walk for a year. Not sure if that has anything to do with it, but my stance was noticeable when I was doing the squats.
Leg extensions -- 2x15 @ 35 lbs.
Leg curls -- 2x12 @ 35 lbs.
Seated cable rows -- 2x15 @ 20 lbs.
Pull-ups (machine assisted) -- 2x12-15 (on the 18 peg thingie)
then did a cool down.
Question: Dan told me to work abs once or twice a week. Ppl here seem to favor working them once a week. That ok?
I need to learn proper form. At least some of it is bleeding through. Need to squeeze shoulders and back more when I'm doing rows. Need to time things correctly when I'm doing extensions so as not to slam the weight down.
Did my BMR. Also found that not all PTs are built differently. Dan calculates BMR and caloric plan for his clients. Elliot didn't do that the first time around. Hm, a lot of things he didn't do the first time around. D is a certified nutritionist and PT. Oh well, live and learn. That's what y'all are here for.
Meal 1: 2 hardboiled eggs, triple PB sandwich, glass of soy milk, banana.
Meal 2: Protein shake (post-workout)
Meal 3: Peanuts, glass of water, cup of yogurt.
Meal 4: Not yet.
Meal 5: Not yet.
I turn 33 as of midnight tonight. Go me!