Day 5

I felt really good today when I got up my legs were a little sore.... Its running late right now and I dont have time to put my workout up or what I ate. The weekend might be kinda ruff for me eating wise with it being a drill weekend but we will see. Good Night Yall.

Day 4

Well I was right my legs are hurtin today. O'Well... todays work out should be fun it is the Spartacus workout that I did on Tuesday.

My workout today was kinda rough, instead of using a lighter weight to complete the workout I stayed with a heavier weight and tried to force myself to complete the exercises with the amount of time that I had to do them in. Even though it was a pain to complete, I finished dripping in sweat. I tried to do some cardio but changed my mind because i want to save my legs for my workout tomorrow.

• Workout: 
• 5 Minute Run (warmup)
• Station 1: Goblet Squat
• Station 2: Mountain Climbers
• Station 3: Single Arm Dumbbell Swing
• Station 4: T-Push-ups
• Station 5: Lung Jumps
• Station 6: Dumbbell Row
• Station 7: Dumbbell Side Lunge
• Station 8: Push-up position row
• Station 9: Dumbbell Lunge and Rotation
• Station 10: Dumbbell Push Press
• I think went on the elipitcal for 1/2 hr
• Total Calories Burnt: 741
• Food Intake:
• Breakfast:
• 1 cup of egg white and slices on ham with green peppers and onions: 165 Calories
• Monster Absolutely Zero Energy Drink: Zero Calories  
• Snack:
• Chiquita Organic Banana: 110 calories
• Lunch:
• Health Choice Rotini and Zesty Marinara Sauce: 300 Calories
• Snack:
• Since I am dragging ass today I wouldn't classify this as a snack but Monster Energy Drink: Absolutely Zero.
• Cheese and Peanut Butter Sandwich crackers- 190 Calories
• Dinner:
• Country Style Beef & Green Pepper Soup- 546
• Good home cookin soup right there, I highly recommend it.

Good Night Everyone 

Day 3

What a day, my body is sore from the past few days of a solid workout, but I enjoy being sore, to me it means that I am doing something right when working out, Tonights workout I am hitting the weight again. Last night was thinking once I am back into better shape I might do something like a 2 a day and get my P90X back and do that in the AM and work out in the PM. After today workout my legs are going to pay for it but you know what they say what doesn't kill you makes you stronger. Goodnight everyone.

• Breakfast:
• 3/4 Cup of Honey Bunches of Oats with Almonds- 130 Calories
• 3/4 Cup of Organic Fat Free Milk- 59 Calories
• Tim Horton's Large Coffee
• Snack:
• Apple from Tim Hortons Apple- 80 Calories
• Lunch:
• Turkey Breast and Black Forest Ham Salad- 137
• Black Olives
• Tomatoes
• Onions
• Green Peppers
• Diet Coke
• Dinner:
• Turkey Burger w/cheese w sandwich thins
• Total Calories: will put up tomorrow forgot to add in the 2 turkey burgers I had

Workout:

• 5 minutes warm up run
• Squat: 4x 12,10,8, 8- 205, 205,  205, 205
• Super Set: Lunges 4x12
• Leg Extensions: 3x 15,12, 10-70, 75, 80
• Drop Set on last rep: able to do 12
• A drop set is when you do as many as you can aka failure
• Roman Dead Lift: 3x 12, 10, 10- 155,165, 175
• Leg Curl: 2x 12, 10- 110, 110
• Partial Reps: 60lbs x 14, 70lbs x 10
• A Partial rep is when you finish with one weight  then doing half that weight to failure
• Standing Calf Raises: 2x15: 115, 135
• Weighted Decline Curls: 2x10- 20lbs, 25lbs
• Superset with straight legged curls: 2x20
• Oblique Curls: 2x12 each side 
• Total Calories burned:1046

Day 2

Today was kinda rough getting up, my upper body was sore, i havent felt like that in some time. I think i have found the right workout. Todays workout is going to be hell but I love how much I am sweeting after I am done, and how sore I am the next day.

Food Intake:

• Breakfast: 
• 1 cup 100% Liquid Egg Whites 100 calories
• 1/4 cup of shredded cheese
• Snack:
• Chiquita Banana: 110 calories
• Lunch:
• Healthy Choice Fresh Mixers - Ziti & Meat Sauce- 340 Calories
• Snack: 
• Baby Carrots- 35 calories
• Banana- 110 calories
• Dinner:
• Turkey and Ham panini- 300
• Snack-
• Popcorn: 100

Total Calorie intake: 1205

• Workout: This workout is set up into 10 stations done 3 times around for 30 seconds with a 15 second rest. My first round a used a 10lb dumbbell, then a 15lb dumbbell for the next two times. This workout can be found here:Spartacus Workout
• 5 Minute Run (warmup)
• Station 1: Goblet Squat
• Station 2: Mountain Climbers
• Station 3: Single Arm Dumbbell Swing
• Station 4: T-Push-ups
• Station 5: Lung Jumps
• Station 6: Dumbbell Row
• Station 7: Dumbbell Side Lunge
• Station 8: Push-up position row
• Station 9: Dumbbell Lunge and Rotation
• Station 10: Dumbbell Push Press
• I think went on the elipitcal for 1/2
• Total Calories Burnt: 1135

Good Night!

Day 1

11:22: Woke up today around 9:00am, it felt good to sleep in a little after the weekend that I had. I finally get up and head to the bathroom, I step on the scale and I see my weight and I am in shock 219.8; the heaviest that I have weighed in sometime.

The reason for this blog is not only for me to track my self in the journey, for people that might be able to give me good advice along my journey, and it is also for other people that might need help losing those unwanted pounds. I will be putting what I have eaten through out the day and my workouts.

My goals:

• I want to weigh around 175-180
• I want a solid APFT (Army Physical Fitness Test) score
• I want to feel good about my self and not see this disgusting stomach on me anymore

Measurements from 1/17/2011:

• Weight: 219.8
• Neck: 17.6
• Waist: 40.0
• Hips: 39

Food Intake:

• Breakfast: 
• 6 slices of smoked ham 45 calories
• 1/2 cup 100% Liquid Egg Whites 50 calories
• Snack:
• Chiquita Banana: 110 calories
• Lunch:
• Meals Made Easy: Shrimp fried Rice: 200
• Workout:
• 5 minute warm up run at 5.4 speed
• Bench Press 4x12,10,8,8 155, 175,185, 185
• Superset w/ Bent over row 95, 95, 95, 95
• Pull-ups 3xfailure: 130lbs assist 9, 8, 8
• Superset w/ Dumbbell Incline Press 12, 8, 8" 30, 35, 40
• Cable Crossover 3x12: 60, 70, 70
• Superset w/ seated cable rows: 100, 110, 120 
• Hanging Leg Raise: 2x15
• Supersetw/ Sit ups 2x20
• Oblique Crunches
• Total Calories: 642
• Snack: 
• Gala Apple 110 calories
• Dinner:
• Orange Chipotle Chicken with some brown rice and chicken noddle soup 523 Calories

Total Calorie intake: 1058

Calories Burned: 642