HealthyFitGuy.com

A very busy day.  Nothing to report besides my stats for today.

So here are my stats:

Cardio: Treadmill - 30 Minutes - 1.55 Miles Ran
Strength Training: Shoulder Press - 25lbs/side - 25 Reps

Breakfast:
Nothing

Lunch:
Large Salad - Greens, Red Cabbage, Avacado, Pumpkin Seeds, Pine Nuts, Sundried Cranberries

Dinner:
Large Salad - Greens, Red Cabbage, Avacado, Pumpkin Seeds, Pine Nuts, Sundried Cranberries
Organic Tomatoe Soup

Snacks:
2 Bananas

Today I did something a bit different for my workout routine.

Firstly, I pushed myself a bit harder on the treadmill and ran 2.01 miles in the 30minutes on there, instead of the usual 1.75 miles I normally run.

Secondly, I wanted to change up my strength training up a bit. Instead of doing bench press, bicep curls and triceps curls on the same day, I decided to try a slightly different muscle building technique I learned the last time I was working out. Basically it involves doing one muscle group, in this case being my pecs. What you do is you basically push that one group of muscles to failure instead of just doing three sets of a certain number of reps.

You pick a weight that’s a bit easier to lift than your normal weight for doing your sets, and what you do is you go up and down with the weight really slowly, concentrating on that one muscle group you’re working out. You basically take like 3-8 seconds to lift the weight and then 3-8 seconds to lower the weight without pausing at either top or bottom of the lift. You’re basically just moving the weight up and down really slowly without relieving the muscle of strain at the top and bottom by locking your elbows.

What this does is that it pushes your muscles to fatigue really quickly and you keep going until you basically can’t lift anymore at all. Once you get to the point where the muscle is pretty much unable to lift any more, you kind of hit a stopping point where you’re TRYING to lift the weight and your hands are shaking but it won’t budge anymore. At this point you lower the weight slowly and then you’re done. DON’T DO THIS WITH FREE WEIGHTS without a spotter. I’m using a bowflex so if I can’t lift any weight anymore I can just lower it without getting injured.

Once you do one muscle group like this, it will burn like crazy and you’ll feel it the next day. You then give that muscle group a whole week, YES 7 DAYS, to recover. So tomorrow I’ll be working on a different muscle group. I’ll pick 7 exercises and try this out for a while.

So here are my stats:

Cardio: Treadmill - 30 Minutes - 2.01 Miles Ran
Strength Training: Bench Press - 110lbs - To Failure

Breakfast:
Pacific Brand Organic Tomato Soup

Lunch:
Veggie Sticks - Cucumbers, Carrots, Celery, Cherry Tomatoes, with a bit of dip
Baked Vegetarian Spring Rolls

Dinner:
Seafood Salad - Wild Salmon, Grilled Praws, Shrimp, Greens, Crispy Noodles, Avacado, Sprouts, Papaya

Snacks:
Organic Grapefruit

Today was a pretty good day for my workout. I had a lot more steam on the treadmill so kicked it up a notch. Did a bit of burst running. Instead of my usual 1.75miles ran in 30 minutes I ran 1.87miles. Not a huge difference, but I felt that my lungs have been adjusting to the running much better now and I’m hitting a longer wind when I do my run.

I also bumped up my strength training weights just a bit.

Bench Press: 110lbs x 8 reps x 3 Sets
Bicep Curls: 25lbs x 8 reps x 3 Sets
Tricep Reverse Curls: 25lbs x 8 reps x 3 Sets

For food today I had the following:

Breakfast:
Nothing

Lunch:
Big Salad - Lettuce, mixed greens, radishes, red cabbage, cherry tomatoes, avocado, pumpkin seeds, pine nuts, flax seed and some sprinkled on dehydrated cranberries.

Snacks:
One Organic Apple
Half a Melon

Dinner:

For dinner we had some wraps. Inside the wrap was fried up green peppers, onions, garlic, portobello mushroom and zucchini.

Well, I’m pretty sure the flu is gone for good.  Didn’t hit too hard.  I attribute it to the cardio exercise and eating healthy.  Yaaay!

Breakfast:
Nothing

Lunch:
Big Salad - Lettuce, mixed greens, baby spinach, green onions, red pepper, radishes, cherry tomatoes, avacado, cucumber, pumpkin seeds, pine nuts, flax seed and some sprinkled on dehydrated cranberries.

Dinner:
Veggie Chicken Breast with Pesto Sauce, and Big Salad

Snacks:

Organic Grapefruit

Today’s workout consisted of the following:

Cardio:

Treadmill - 30 Minutes - 1.75 Miles Ran

Strength Training:

Squats:
Set #1 - 260lbs x 8 reps
Set #2 - 260lbs x 8 reps
Set #3 - 260lbs x 8 reps

Seated Calf Raises:
Set # 1 - 260 lbs x 8 reps
Set # 2 - 260 lbs x 8 reps
Set # 3 - 260 lbs x 8 reps

Wow, this evening around 10pm or so I started to get some really bad stomach cramps and a stomach ache.  It wasn’t from the food I ate though.  I think it’s the flu.  My wife had the flu exactly one week ago and it started with the exact same symptoms on the first day.  I thought I dodged it when I didn’t get it, but now it’s looking like maybe I didn’t.

It probably doesn’t help that everyone at work, and I mean everyone has it as well.  Everyone’s at different stages of the flu, but pretty much every person has it except me, until now.  It just started off with these annoying cramps that I still have right now.

At around 11:15pm I thought about skipping my workout for tonight, due to the cramping and nausea.  The only thing that feels good is sitting still.  I actually fell asleep on the couch and woke up just after midnight.  The cramps were still there, and I wondered what I should do.  I’ve been doing so well, working out every single day, I didn’t want to give up that easily.

I decided to try going on the treadmill and see what happens.  I kept the pace slow and light and even though I wanted to give up about 423 times especially when a bout of stomach cramps came around, I managed to get through the 30 minutes at a slightly slower pace than normal, finishing at around 1.45 miles or so.

I then did a lighter version of my upper body workout as well.

Here’s what it looked like:

Bench Press:

Set #1: 100lbs x 8 reps
Set #2: 100lbs x 8 reps
Set #3: 100lbs x 12 reps

Bicep Curls:
Set #1: 40lbs x 10 reps
Set #2: 20lbs x 8 reps
Set #3: 20lbs x 12 reps

Tricep Reverse Curls:
Set #1: 20lbs x 8 reps

 That’s all the strength I could muster up.

For food today I had the following:

Breakfast:
Nothing

Lunch:
Big Salad - Lettuce, mixed greens, baby spinach, green onions, red pepper, radishes, cherry tomatoes, avacado, cucumber, pumpkin seeds, pine nuts, flax seed and some sprinkled on dehydrated cranberries.

Snacks:
One Organic Apple
One Organic Grapefruit

Dinner:

For dinner my wife made me this awesome vegetable stirfry made with cauliflower, broccoli, green peppers, red peppers, zukhini, onion, garlic, ginger, bragg liquid amino’s, black bean sauce, oyster sauce, with a bit of brown rice. Here’s a picture:

It was really good.  Mmmm…

Today was a pretty good day for diet again. First thing I noticed this morning was that I lost 0.8lbs since yesterday. It shows once again what I saw last time when I started working out - that you have to exercise AND eat healthy to lose weight. I’m still very much experimenting with what I can make within the guidelines of the healthy food I want to eat, and I haven’t had time to go and get all the groceries I need. However, I still managed to eat really healthy today. This is what I ate:

Breakfast:
Nothing

Lunch:
Bowl of Pacific Brand Organic Tomato Soup

Dinner:
Big Salad - Lettuce, mixed greens, baby spinach, green onions, red pepper, radishes, cherry tomatoes, avacado, cucumber, pumpkin seeds, pine nuts, flax seed and some sprinkled on dehydrated cranberries.

Snacks:
Organic Apple
Banana
Raw Almonds

Today’s workout consisted of the following:

Cardio:

Treadmill - 30 Minutes - 1.75 Miles Ran

Strength Training:

Squats:
Set #1 - 260lbs x 8 reps
Set #2 - 260lbs x 8 reps
Set #3 - 260lbs x 8 reps

Seated Calf Raises:
Set # 1 - 260 lbs x 8 reps
Set # 2 - 260 lbs x 8 reps
Set # 3 - 260 lbs x 8 reps

Well, the knee was still bothering me a little bit today, so I took it easy on the treadmill again. I added in one extra exercise into my back/should/abs routine for strength training. Here’s what the workout looked like:

Cardio:
Treadmill Run for 30 minutes -1.78 miles - 273 calories burned.

Strength Training:

Seated Lat Rows:
Set #1 - 100 lbs x 8 reps
Set #2 - 100 lbs x 8 reps
Set #3 - 100 lbs x 8 reps

Rear Deltoid Rows:
Set #1 - 100 lbs x 8 reps
Set #2 - 100 lbs x 8 reps
Set #3 - 100 lbs x 8 reps

Dumbell Shoulder Presses:
Set #1 - 40 lbs/side x 8 reps
Set #2 - 40 lbs/side x 8 reps
Set #3 - 40 lbs/side x 8 reps

Big Rubber Ball Sit-ups: 25 reps

I also started implementing the basics of my diet. Here’s what I had today:

Breakfast:
Nothing

Lunch:
Vegetable Soup

Dinner:
Big Salad - Lettuce, mixed greens, baby spinach, green onions, red pepper, radishes, cherry tomatoes, avacado, pumpkin seeds, pine nuts, flax seed
Bowl of Pacific Brand Organic Tomato Soup

Snack:
Organic Apple

One thing I definitely need to get better at is drinking more water. I didn’t drink any pop or tea or anything with sugar in it, but then I also didn’t drink any water all day. Need to get into that habit.