Aeshnidae's Battle Log

[aeshnidae]

I've been tracking nutrition and workouts on MyFitnessPal for a long time (on and off) but decided to start a battle log because hey, why not? It's called a battle log! At the gym, I track my workouts in my TARDIS journal and no way I'm giving that up, but it'll be nice to have everything in one place. MFP is a bit of a PITA when it comes to scrolling back through each individual day to see what I did. 

 

I also posted my Level 1 Rebel Challenge, which has all of the details on my mission. My main goal is to decrease my body fat, and to do so I'm engaging in 4 days of heavy lifting per week, plus at least 1 day of pure cardio (I also do some cardio on my lifting days). I'm currently limiting my carb intake, which doesn't seem to have much impact, but I'll keep it up for the length of the challenge and then reevaluate. 

 

 

[aeshnidae]

 

July 1, 2014 (Tuesday)

260 calories

Jogging, 30 minutes (11:30 min/mi)

 

July 2, 2014 (Wednesday)

403 calories, 43:08, avg HR 160/max HR 176

15 minutes of elliptical, 2.02 miles

Triceps extensions, 15 lb DBs: 20, 20, 20

Biceps curls, 20 lb BB: 20, 20, 20

Back extensions with side twists: 20, 20, 20

Russian twists with 6 lb medicine ball: 20, 20, 20

 

July 3, 2014 (Thursday)

463 calories

Elliptical, 20 minutes (7:09 min/mi)

Back extensions with side twists: 36 total

Squats, 20 lb BB: 10, 10, 10

Russian twists with 6 lb medicine ball: 20, 20, 20

Incline sit-ups: 20, 20

Reverse crunches on Captain’s chair: 10, 10, 10

Leg press, 50 lbs: 10, 10, 10

Row, 30 lbs: 15, 15, 15

 

July 4, 2014 (Friday)

230 calories

Jogging, 25 minutes (11:30 min/mi)

 

July 5, 2014 (Saturday)

263 calories

Walking, moderate pace

 

July 7, 2014 (Monday)

471 calories, 51:45; avg HR 158, max HR 175

Elliptical, 20 minutes

Triceps extensions, 15 lb DB: 20, 20, 20

Biceps curls, 20 lb BB: 20, 20, 20

Russian twists with 6 lb medicine ball: 20, 20, 20

Back extensions with side twists: 12, 12, 12

Reverse crunches on Captain’s chair: 15

 

July 8, 2014 (Tuesday)

356 calories, 44:58, avg HR 147/max HR 164

Ellitpical, 20 minutes, slower than usual

Incline sit-ups: 20, 20

Squats, 40 lb BB: 10, 10, 10

Back extensions with side twists: 12, 12, 12

Russian twists with 6 lb medicine ball: 20, 20, 20

Leg press, 50 lbs: 10, 10, 10

Leg curls, 30 lbs: 10

 

July 9, 2014 (Wednesday)

512 calories, 60:02

Elliptical, 20 minutes (7:02 min/mi)

Incline sit-ups: 20, 20, 20

Biceps curls, 10 lb DBs: 20, 20, 20

Back extensions with side twists: 12, 12, 12

Russian twists with 6 lb medicine ball: 20, 20, 20

Triceps extensions, 15 lb DB: 20, 20, 20

Reverse crunches on Captain’s chair: 10, 10, 10

 

July 10, 2014 (Thursday)

400 calories, 48:23

Elliptical, 15 minutes (slower pace but heart rate was really high for some reason)

Incline sit-ups: 20, 20, 20

Squats, 30 lb BB: 10, 10, 10

Russian twists with 6 lb medicine ball: 20, 20, 20

Leg press, 50 lbs: 10, 10, 10

Leg curls, 30 lbs: 10, 10, 10

Reverse crunches: 10, 10, 10

 

July 14, 2014 (Monday)

439 calories, 52:03, avg HR 151/max HR 171

Elliptical, 10 minutes

Bench press, 15 lb DBs: 12; 20 lb DBs: 8, 8, 8

Bent over row (single arm), 20 lb DB: 8, 8, 8

Shoulder press, 20 lb DBs: 8, 8, 8

Triceps extension, 20 lb DB: 10, 10, 10

Biceps curl, 30 lb BB: 8, 8, 8

Back extensions with side twists: 20 total

Russian twists with 6 lb medicine ball: 20, 20, 20

Incline sit-ups: 40 total

 

July 15, 2014 (Tuesday)

418 calories, 51:03, forgot HRM

Elliptical, 15 minutes

Squats: 20 lbs DBs:10; 50 lb BB: 10, 10, 10

Stiff leg deadlift: 20 lb DBs: 10, 10, 10

Standing calf raise: 30 lb DBs: 12, 12, 12

Leg extension, 50 lbs resistance: 10, 10, 10

Leg curls, 50 lbs resistance: 8, 8, 8

Leg lifts on Captain's chair: 30

Incline crunches: 45

 

July 16, 2014 (Wednesday)

375 calories, 44:46, avg HR 150/max HR 170

Elliptical, 10 minutes

Incline sit-ups: 20, 20, 20

Triceps dips, 45 lbs assistance: 10, 10, 10

Pull ups, 45 lbs assistance: 10, 10, 8

DB side laterals, 10 lb DBs: 10, 10, 10

Cable curl, 35 lbs resistance: 8, 8, 8

Cable press-down, 20 lbs resistance: 8, 8, 8

 

July 17, 2014 (Thursday)

463 calories, 57:47, avg HR 147/max HR 169

Deadline, 40 lb BB: 10; 50 lb BB: 10, 10, 10

Leg press, 70 lbs: 10, 10, 10

Lunges, 20 lb DBs: 8, 8, 8, 8

Calf raise, 40 lb DBs: 12, 12

Seated calf raise, 90 lbs resistance: 12, 12

Shrugs, 20 lb DBs: 10, 10, 10

Reverse crunch on Captain’s chair: 10, 10, 10

Back extensions with 25 lbs: 10, 10, 10

Incline sit-ups: 20, 20, 20

 

July 18 – 21, 2014

No workout – on travel with family

 

July 22, 2014 (Tuesday)

572 calories, 1:04:31; avg HR 155/max HR 174

Bench press, 15 lb DBs: 10; 20 lb DBs: 10, 10, 10

Bent over row, 20 lb DBs: 10, 10, 10 (weak form on last 3 reps)

Shoulder press: 20 lb DBs: 12, 10, 8

Triceps extensions, 20 lb DB: 12, 12, 12

Biceps curl, 30 lb BB: 12; 17.5 lb DBs (35 lbs total): 12, 12

Back extensions with side twists: 30

Incline sit-ups: 20, 20, 20

 

July 23, 2104 (Wednesday)

499 calories, 1:00, avg HR 149/max HR 170

Squats, 50 lb BB: 12, 12, 12

Stiff leg deadlift: 50 lb BB: 12; 30 lb DBs: 10, 12

Leg extension, 50 lbs: 12, 12, 12

Leg curl, 45 lbs: 12, 12, 11

Standing calf raise, 30 lb DBs: 12, 12, 12

Incline crunches: 60 reps

Captain's chair leg lifts: 30 reps

Ab curls on machine: 50 lbs resistance: 24 reps

Elliptical, 15 minutes

 

July 24, 2014 (Thursday)

430 calories, 52:25, avg HR 148/max HR 169

15 minutes elliptical (5 minute warm up, 10 min cool down, Level 4)

Cable curls: 35 lbs resistance, 10, 10, 10

Triceps cable press-down: 30 lbs resistance, 12, 12, 8

Dips: 45 lbs resistance, 10, 10, 10

Pull-ups: 45 lbs resistance, 10, 8, 8

DB side laterals: 10 lb DBs (20 lbs total), 10, 10, 10

Incline sit-ups: 20, 20, 20

 

July 25, 2014 (Friday)

508 calories, 1:02:01, avg HR 146/max HR 170

15 minutes elliptical, level 4 (5 minutes warm up, 10 minutes cool down)

Deadlift, 30 lb DBs: 10 reps (challenging form with DBs); 50 lb BB: 12, 12

Leg press, 75 lbs resistance: 12, 12, 12

Lunges, 30 lb DBs: 8 reps; 20 lb DBs: 8, 8

Shrugs: 20 lb DBs, 12, 12, 12

Seated calf raise, 90 lbs resistance: 12, 12, 12

Incline sit-ups: 20, 20, 20

Back extension with side twists with 5 lb weight: 15, 15, 15

Russian twists with 6 lb medicine ball: 20, 20, 20

 

July 26, 2014 (Saturday)

216 calories, 65:00

Dog walk

 

July 28, 2014 (Monday)

58:36, 497 calories, avg HR 152/max HR 169

15 minutes on elliptical (5 warm up, 10 cool down, 1.5 miles, level 5)

Bench press with 20 lb DBs: 12, 12, 10

Bent over row (single arm) with 25 lb DB: 12, 12, 8

DB shoulder press with 20 lb DBs: 12, 10, 8

Triceps extension, 30 lb DB: 10, 8; 20 lb DB: 10

Biceps curls with 17.5 lb DBs: 10, 10, 10

Incline sit-ups: 20, 20 with side twists, 20

Russian twists with 6 lb medicine ball: 20, 20, 20

Back extensions with side twists: 10, 10

 

July 29, 2014 (Tuesday)

40:30, 330 calories (435 if including yard work), avg HR 134/max HR 165 (HR avg not quite accurate because I wore the HRM while driving)

5 minutes elliptical

Squat with 50 lb BB: 10, 10, 10

Stiff leg deadlift with 30 lb DBs: 12, 12, 12

Leg extensions with 70 lbs resistance: 12, 12, 12

Leg curl with 45 lbs resistance: 12, 10, 8

Standing calf raise with 30 lb DBs: 12, 12, 12

Leg raise on Captain's Chair: 15, 15, 12

Incline sit-ups, ladder style to 10: 55

 

July 30, 2014 (Wednesday)

247 calories, 31:46, avg HR 144/max HR 168

2 mile run with Willow (includes sniffing and pooping time)

 

July 31, 2014 (Thursday)

531 calories, 1:07:08, avg HR 145/max HR 172

Elliptical: 5 minutes warm up, 10 minutes cool down, level 5, 1.7 miles

Dips with 45 lbs assistance: 12, 12, 12

Pull-ups with 45 lbs assistance: 12, 12, 10

DB side laterals with 10 lb DBs: 12, 12, 10

Triceps cable press-down with 30 lbs resistance: 10, 8, 10 (gym was missing the good hand grip)

Biceps curl with 40 lb BB: 10, 10, 10 (8 good)

Incline sit-ups: 20 with side twists, 20 regular, 20 with side twists

Back extensions with side twists (per side) with 10 lb weight: 15, 15, 15

 

August 1, 2014 (Friday)

531 calories, 1:03:44, afg HR 150/max HR 172

Deadlift with 40 lb DBs: 10; with 50 lb BB: 12, 12, 12

Leg press, 80 lbs resistance: 12, 12, 12

Lunges, 30 lb DBs: 10, 10; 20 lb DBs: 10

Calf extensions, 95 lbs resistance: 12, 12, 12

Dumbbell shrugs, 30 lb DBs: 12, 12, 12

Incline crunches: 20, 20, 20

Back extensions with 10 lb weight: 20, 20, 20

Russian twists with 6 lb medicine ball: 20, 20, 20

 

August 3, 2014 (Sunday)

221 calories, 22:00

2 mile run with Willow, approx. 10:30 pace

 

August 4, 2014 (Monday)

536 calories, 1:06:14, avg HR 148/max HR 168

Elliptical, 15 minutes, level 5

Bench press, 15 lb DBs: 10; 20 lb DBs: 12, 12, 12

Bent over row, 20 lb DBs: 12, 10, 10

Shoulder press, 15 lb DBs: 10, 20 lb DBs: 12, 12, 10

Triceps extension, 30 lb DB: 12, 10; 25 lb DB: 10

Biceps curl, 30 lb  BB: 12, 12, 12

Incline sit-ups with side twists: 20, 20, 20

Russian twists with 6 lb medicine ball: 20, 20, 20

Lying leg raises: 15, 15, 15

Back extensions: 10, 15, 10

 

August 5, 2014 (Tuesday)

563 calories; 1:06:22; avg HR 151/max HR 171

5 minute warm-up on elliptical

15 minutes of elliptical at end of workout (level 5)

Squats, body weight: 10 (warm-up), 50 lb BB: 12, 12, 12

Stiff leg deadlift, 30 lb DBs: 12, 12, 12

Leg extensions, 70 lbs resistance: 10, 10, 10

Leg curls, 45 lbs resistance: 12, 12, 8

Standing calf raise, 30 lb DBs: 12, 12, 12

Lying leg raise: 15, 15, 15

Incline crunches: 20, 20, 20

Russian twists: 20, 20, 20

 

August 6, 2014 (Wednesday)

Nothing really (mowed the lawn for 25 minutes) – bad TOM

 

August 7, 2014 (Thursday)

562 calories, 1:08:06, avg HR 149/max HR 173

5 minutes warm-up on elliptical; 15 minutes HIIT on elliptical, level 5

Dips, 45 lbs assistance: 12, 12, 12

Pull-ups, 45 lbs assistance: 12, 12, 10

Side laterals, 10 lb DBs: 12, 11, 10

Triceps cable press-down, 30 lbs: 12, 12, 12

Biceps curls, 30 lb BB: 12, 12, 12

Incline sit-ups: 20 with side twists, 20, 20

Lying leg raises on incline bench: 20, 20, 20

Plank: 30 sec, 30 sec

 

August 8, 2014 (Friday)

631 calories, 1:15:35, avg HR 150/max HR 174

Elliptical: 5 minute warm-up, level 5; 15 minutes HIIT, level 5

Deadlifts, 17 lb DBs: 10; 50 lb BB: 12, 12, 12

Leg press, 80 lbs: 12, 12, 12

Lunges, 25 lb DBs: 10, 12, 12

Seated calf extensions, 95 lbs: 12, 12, 12

DB shrugs, 30 lb DBs: 12, 12, 12

Incline crunches: 20, 20, 20

Back extensions with side twists, 10 lbs: 15, 15, 15

Leg raises on incline bench: 20, 20, 20

 

August 10, 2014 (Sunday)

Upper and lower body combo due to upcoming vacation

720 calories, 1:28:55, avg HR 147/max HR 170

5 minute warm-up on elliptical; 15 minutes HIIT on elliptical

Bench press, 15 lb DBs: 10; 20 lb DBs: 12, 12, 12

Bent over row, 20 lb DBs: 12, 12, 11

Shoulder press, 15 lb DBs: 10; 20 lb DBs: 12, 12, 12

Triceps extensions, 30 lb DB: 12, 12, 12

Biceps curl, 30 lb BB: 12, 12, 12

Squat, 50 lb BB: 12, 12, 12

Stiff leg deadlift, 30 lb DBs: 12, 12, 12

Leg extensions, 75 lbs: 12, 10 with hold, 10 with hold (hold = 10 seconds on last rep)

Leg curl, 45 lbs: 12, 12, 12

Standing calf raise, 30 lb DBs: 15, 15, 15

Incline sit-ups: 20, 20, 20

Lying leg raise on incline bench: 20, 20, 20

Russian twists: 20, 20, 20

 

August 11, 2014 (Monday)

On vacation at beach

380 calories, 46:09, avg HR 149/max HR 169

2.6 mile jog

Also climbed 8 flights of stairs approx. 6 times

 

August 12, 2014 (Tuesday)

On vacation at beach

477 calories, 57:51, avg HR 149/max HR 170

Jogging, 2.6 miles (10:00 min/mi)

2 circuits of calisthenics, each exercise performed for 50 seconds straight with no rest between: jumping jacks, bodyweight squat, push-ups, dips, bicycle crunches, mountain climbers, hip raises, plank, Russian twists

 

August 13, 2014 (Wednesday)

On vacation at beach

384 calories, 43:29, avg HR 155/max HR 173

2.6 mile jog in very soft sand

Not counted in calorie calculation: 3 mile walk to Sunset Lake, climbed over 40 flights of stairs

Walked over 20,000 steps per the Fitbit!

 

August 14, 2014 (Thursday)

No workout – travel day

 

August 15, 2014 (Friday)

Upper and lower body combo to make up for not having a gym while at beach

740 calories, 1:29:03, avg HR 150/max HR 172

5 minute warm-up on elliptical, level 5; 15 minutes HIIT on elliptical, level 5

Dips with 45 lbs assist: 12, 12, 12 (warm-up with 50 lbs asst, 10)

Pull-ups with 45 lbs assist: 12, 12, 10 (warm up with 50 lbs asst, 8)

DB side laterals with 10 lb DBs: 12, 12, 10

Triceps cable press-down with 30 lbs: 12, 12, 12

Biceps curls, 30 lb BB: 12, 12, 12

Deadlift, 50 lb BB: 12, 12, 12

Leg press, 80 lbs: 12, 12, 12

Lunges, 25 lb DBs: 8, 8, 8 (felt bad, high HR) plus 32 walking lunges (body weight)

Calf extensions, 95 lbs: 12, 12, 12

DB shrugs, 30 lb DBs: 12, 12, 10

Incline sit-ups: 20, 20, 20

Back extensions with side twists: 10, 10, 10

 

August 18, 2014 (Monday)

537 calories, 1:02:07, avg HR 153/max HR 174

5 minute warm-up on elliptical; 15 minutes HIIT, level 5

First day of lifting in the 6-8 rep range

Bench press, 20 lb DBs: 10; 30 lb DBs: 8, 8, 8

Bent over row, 25 lb DBs: 8, 8, 6

Shoulder press, 25 lb DBs: 8, 8, 8

Triceps extensions, 35 lb DBs: 8, 8, 8

Biceps curls, 17.5 lb DBs: 8, 8, 8

Incline sit-ups with side twists: 20, 20, 20

Incline leg raises: 20, 20, 20

 

1598 cal (1837 goal), 133 g carbs, 68 g protein, 14 g sugar

 

August 19, 2014 (Tuesday)

513 calories, 55:57, avg HR 140/max HR 170

5 minutes warm-up on elliptical; 15 minutes HIIT at level 5 (up to 13 mph during high intensity portion)

Squats, body weight: 10; 50 lb BB: 12, 12, 12

Stiff leg deadlift, 20 lb DBs: 8, 30 lb DBs: 12, 12, 12

Standing calf raise, 30 lb DBs: 15, 15, 15

Incline crunches: 20, 20, 20

Back extensions with side twists, 10 lbs: 15, 15, 15

 

Didn't do leg extensions or leg curls. Not feeling very good.

 

1600 cal (1763 goal), 165 g carbs, 85 g protein, 51 g sugar

 

August 20, 2014 (Wednesday) – START OF 4-6 REP LIFTING ROUTINE

393 calories, 43:31, avg HR 155/max HR 179

30 minutes on elliptical - 5 minutes warm-up, 20 minutes HIIT, 5 minutes cool-down; 4 miles, overall pace 7:29

Leg extensions with 110 lbs resistance: 4, 4, 4

Seated leg curls with 70 lbs resistance: 5, 5, 5

 

1638 cal (1851 goal), 125 g carbs, 58 g protein, 32 g sugar

 

August 21, 2014 (Thursday)

536 calories, 1:08:05, avg HR 145/max HR 173

5 minutes warm-up on elliptical, level 5

15 minutes HIIT plus 10 minutes regular elliptical, level 5, 2.92 miles (8:28 pace)

Dips with 25 lbs asst: 6, 6, 6

Pull-ups with 25 lbs asst: 6 neutral, 4 wide, 6 neutral; 2 unassisted

Side laterals, 15 lb DBs: 4, 4, 4 (bad form on last rep)

Triceps cable press-down with 45 lbs: 5; 40 lbs: 6, 5

Biceps curl with 40 lb BB: 6, 6, 6

Lying leg raises: 20, 20, 20

Incline sit-ups: 20, 20, 20 (half with side twists)

 

 

1477 calories (1790 goal), 101 g carbs, 135 g protein, 42 g sugar

 

August 22, 2014 (Friday)

580 calories, 1:06:31, avg HR 153/max HR 176

5 minute warm-up on elliptical; 15 minute HIIT, level 5 + 5 minute regular (8:00 pace)

Squats, bodyweight: 25

Deadlift, 20 lb DBs: 10; 65 lb BB: 5, 6, 6

Lunges, 35 lb DBs: 5, 5, 5; walking lunges (bodyweight): 20

Seated calf raise, 130 lbs: 5, 5, 5

Leg press, 110 lbs: 5; 130 lbs: 5, 5

Incline crunch: 20, 20, 20

Back extension with side twists: 20, 20, 20 (left and right twist with each extension)

Russian twists with 6 lb medicine ball: 20, 20, 20

 

1783 calories (1830 goal), 244 g carbs, 93 g protein, 88 g sugar

 

August 23, 2014 (Saturday)

209 calories, 26:00

2 mile jog with very distracted puppy

 

1485 calories (1459 goal), 104 g carbs, 71 g protein, 17 g sugar

 

August 24, 2014 (Sunday)

226, 45:00

2.7 mile walk with Dodger

 

1249 cal (1476 goal), 100 g carbs, 67 g protein, 37 g sugar

 

August 25, 2014 (Monday)

511 calories, 1:05:37, avg HR 144/max HR 174

5 minutes elliptical (warm-up), 5 minutes regular, 15 minutes HIIT, 2.7 miles

Bench press: 20 lb DBs: 8, 30 lb DBs: 5, 35 lb DBs: 5, 5

Bent over row, 25 lb DBs: 5, 5, 5

Shoulder press, 25 lb DBs: 6, 6, 5

Triceps extension, 35 lb DB: 6, 6, 6

Biceps curl, 40 lb BB: 6, 6, 6

Incline sit ups: 20, 20, 20

Lying leg raise: 20, 20, 20

 

1577 calories (1761 goal), 93 g carbs, 102 g protein, 50 g sugar

 

August 26, 2014 (Tuesday)

647 calories; 1:14:03; avg HR 154/max HR 179

Warm-up: 5 minutes elliptical (0.75 mi), 10 push ups, 15 inverted rows, 10 bodyweight squats

20 minutes elliptical (10 HIIT, 10 regular), 2.7 miles

Squats, 45 lb BB: 8; 65 lb BB: 5, 5, 5, 5 (did four sets, not sure why)

Stiff leg deadlift, 65 lb BB: 6, 75 lb BB: 6, 6, 6

Leg extensions, 110 lbs resistance: 5, 5 with 10 sec hold, 5 with 10 sec hold

Leg curls, 80 lbs resistance: 5, 5, 5

Standing calf raise, 75 lb BB: 10, 10, 10

Lying leg raise: 20, 20, 20

Incline crunch: 20, 20, 20

Russian twists: 20, 20, 20

 

1285 calories (1897 goal), 100 g carbs, 113 g protein, 72 g sugar

 

August 27, 2014 (Wednesday)

55:37, 510 calories

45 minutes elliptical, 5.5 miles (20 HIIT, 25 regular, including 5 min. warm-up); 8:11 min/mi overall, 7:30 for HIIT

10 minutes stretching: downward dog to upward dog

 

1455 calories (1760 goal), 100 g carbs, 47 g protein, 36 g sugar

[aeshnidae]

August 28, 2014 (Thursday)

594 calories; 1:14:28; avg HR 146/max HR 171

Elliptical, 30 minutes (10 HIIT, 20 regular), 3 miles in 25 minutes (8:20 min/mi)

Dips, unassisted: 5, 6, 5, 5 (extra set just to see if I could)

Pull-ups, unassisted: 3; 25 lbs assistance: 3, 6, 5

Side laterals, 15 lb DB: 4; 10 lb DBs: 5, 5, 6

Triceps cable press-down, 40 lbs: 6, 6, 5

Biceps curls, 40 lb BB: 6, 6, 6

Incline sit-ups with side twists: 20, 20, 20

Lying leg raises on incline: 20, 20, 20

5 minutes of downward dog/upward dog

 

[aeshnidae]

I should mention that the exercises are not necessarily listed in the order in which I work out. I always start with a warm-up (5 minutes on the elliptical plus some body weight exercises). Then I usually mix my abs/core exercises with my other strength exercises into mini circuits. For example, this morning I did a set of pull-ups, a set of dips, and a set of incline sit-ups with no break in between, then rested briefly and repeated everything two more times. Then I did a set of biceps curls, a set of side laterals, and a set of lying leg raises with no break, then rested and repeated two more times. I always end with cardio on the elliptical (first HIIT, then regular intensity) and then stretching. 

[aeshnidae]

August 28, 2014 (Thursday)

594 calories; 1:14:28; avg HR 146/max HR 171

Elliptical, 30 minutes (10 HIIT, 20 regular), 3 miles in 25 minutes (8:20 min/mi)

Dips, unassisted: 5, 6, 5, 5 (extra set just to see if I could)

Pull-ups, unassisted: 3; 25 lbs assistance: 3, 6, 5

Side laterals, 15 lb DB: 4; 10 lb DBs: 5, 5, 6

Triceps cable press-down, 40 lbs: 6, 6, 5

Biceps curls, 40 lb BB: 6, 6, 6

Incline sit-ups with side twists: 20, 20, 20

Lying leg raises on incline: 20, 20, 20

5 minutes of downward dog/upward dog

 

1676 cal (1854 goal), 112 g carbs, 105 g protein, 42 g sugar

[aeshnidae]

August 29, 2014 (Friday)

651 calories; 1:21:13; avg HR 145/max HR 173

Elliptical, 5 minute warm-up; 26 minutes (10 HIIT, 16 regular); 3.5 miles, 8:40 pace

Deadlift, 65 lb BB: 6, 6, 6

Leg press, 135 lbs: 5, 5, 5 (wanted to be 130 lbs but machine's weight plates were stuck)

Calf press, 150 lbs: 6, 6, 6

Lunges, 30 lb DBs: 5, 5, 5 (really good form, very slow)

Incline crunches: 20, 20, 20

Back extensions with side twists, 10 lbs: 15, 15, 15

 

1486 cal (1902 goal); 125 g carbs, 118 g protein, 31 g sugar

 

August 30, 2014 (Saturday)

Was going to be a rest day, but then sorta wasn’t a rest day

Horrible raging uterus

 

45 body weight squats

2.85 mile jog with Willow

 

1857 cal (1440 goal), 246 g carbs, 53 g protein, 31 g sugar

 

August 31, 2014 (Sunday)

Actual rest day – just some light yard work (mowing lawn, weeding)

Horrible raging uterus

 

1775 calories (1450 goal), 190 g carbs, 52 g protein, 51 g sugar

 

September 1, 2014 (Monday)

Holiday, so gym is closed – did cardio today instead of strength

520 calories, 58:17, avg HR 156/max HR 172

4.23 mile jog (12:30 pace), stretching

 

1398 cal (1770 goal), 130 g carbs, 79 g protein, 40 g sugar

[shaar]

Omg, horrible raging uterus picture is terrifying! I hate that thing >. <

Your battle log is AWESOME! And so detailed! I've started using MyFitnessPal again to help track my calorie intake and exercise and it definitely helps with my details and keeping a closer eye on things (which I need to do!)

[Muscle Professor]

I that picture as left its mark on my mind, I don't think I will be the same lol.

[aeshnidae]

I that picture as left its mark on my mind, I don't think I will be the same lol.

 

Omg, horrible raging uterus picture is terrifying! I hate that thing >. <

Your battle log is AWESOME! And so detailed! I've started using MyFitnessPal again to help track my calorie intake and exercise and it definitely helps with my details and keeping a closer eye on things (which I need to do!)

 

LOL! Sorry, guys. I have tamed the uterus and it is no longer demanding massive quantities of carbs. Phew! Thankfully it only puts on its rage face once every 3 months, but it's a shame it did so mid-challenge! 

 

Although MyFitnessPal is a bit of a pain for reviewing workouts, I do love it for tracking my food. It's been especially great for making me more aware of the nutritional value of what I'm eating. I'm good at estimating calories at this point, but now I'm really learning about grams of carbs. 

[aeshnidae]

September 2, 2014 (Tuesday)

575 calories, 1:13:50, avg HR 144/max HR 170

Elliptical, 5 min warm-up (0.6 mi); 15 min HIIT + 10 min regular (3.5 miles, 7:09 pace)

Warm up: 10 push-ups, 15 body weight squats, 15 inverted rows

Bench press, 25 lb DBs: 5; 35 lb DBs: 5, 5, 5

Bent over row, 25 lb DBs: 6, 6, 5

Shoulder press, 25 lb DBs: 6, 6, 6

Triceps extensions, 35 lb DB: 6, 6, 6

Biceps curl, 40 lb BB: 6, 6, 6

Incline sit-ups: 20, 20, 20

Lying leg raises: 20, 20, 20

 

1260 cal (1825 goal), 114 g carbs, 52 g protein, 61 g sugar 

 

I haven't been posting the specifics of what I'm eating in my battle log, because I'm tracking it on MFP. But I'm thinking I should start a cooking thread, since I absolutely love to cook and have perfected some yummy, healthy dishes. My wife wants to go back to a more vegetarian diet but she doesn't like vegetables very much - which is funny because she was vegan when I met her - so my challenge over the past 5 years has been to show her that vegetables can be tasty. She's pretty good about eating most of the veggies that I cook but she still can't get past a smell and texture issue with broccoli or squash (a shame, since I absolutely love both). I am slowly converting her to cauliflower, mostly by roasting it with salt, pepper, garlic, and curry powder. Last night I made veggie pot pie with cauliflower, peas (another veggie she doesn't like), a few fingerling potatoes, mushrooms, carrots, celery, onions & shallots, garlic, and homemade crust (which I only put on top, to cut down on the carbs). OMG it was so so good! 

[Muscle Professor]

LOL! Sorry, guys. I have tamed the uterus and it is no longer demanding massive quantities of carbs. Phew! Thankfully it only puts on its rage face once every 3 months, but it's a shame it did so mid-challenge! 

 

Although MyFitnessPal is a bit of a pain for reviewing workouts, I do love it for tracking my food. It's been especially great for making me more aware of the nutritional value of what I'm eating. I'm good at estimating calories at this point, but now I'm really learning about grams of carbs. 

If you need any help with nutrition, let me know.

[Muscle Professor]

You can post screen shots of your my MFP.

[aeshnidae]

You can post screen shots of your my MFP.

 

Good point, I can start doing that. Overall I'm pretty good with nutrition. I do a lot of cooking at home, lots of organic and local food, lots of veggies. My weaknesses are cheese and craft beer, and sometimes really good bread (which I also tend to make at home). I have a small fridge at work and keep it stocked with unsweetened coconut milk, hard boiled eggs, fruits, and veggies, plus I keep some nuts/seeds, almond butter, protein powder, and dried miso soup (just add hot water) in my desk drawer. Do you have any main tips on nutrition that you typically share? I can see if I'm already incorporating them and, if not, I'll give it a shot!

 

Oh, I've been limiting my carb intake for 6 weeks for my Level 1 challenge. Although I will continue to keep an eye on carbs after this week, I'm not going to limit myself as much because I promised my wife that we'd go mostly vegan/vegetarian for a while. 

[aeshnidae]

September 3, 2014 (Wednesday)

583 calories, 1:17:23, avg HR 141/max HR 170

Warm-up: 5 minutes elliptical (0.7 miles), 10 push-ups, 15 bodyweight squats, 10 inverted rows

Elliptical: 25 minutes (15 HIIT), 3.57 miles (7:00 pace), 4.27 miles total

Squat, 45 lb BB: 8; 65 lb BB: 6, 6, 6

Stiff leg deadlift, 65 lb BB: 8; 75 lb BB: 6, 6, 6

Standing calf raise, 75 lb BB: 10, 10, 10

Leg extensions, 110 lbs: 5, 5, 5 (all with 10 second hold on last rep of set)

Leg curls, 80 lbs: 6, 6, 6 (need to add more weight)

Incline crunches: 20, 20, 20

Lying leg raises: 20, 20, 20

 

1608 calories (1833 goal), 125 g carbs, 92 g protein, 43 g sugar

 

Today - September 4, 2014

Ugh, pretty sure I'm getting sick. I did manage to drag myself to the gym and slog through a workout, but didn't feel good about it like I normally do. I could do any HIIT stuff, and my strength workout was more half-hearted than I'd like (especially since today's routine is one of my favorites). But a bad workout is still a workout, so at least that's something. 

 

411 calories, 1:02:15, avg HR 131/max HR 162

Didn't feel good at all - slogged through workout

Warm up: 5 minutes elliptical, 10 push ups, 10 body weight squats

Elliptical, 20 minutes, 2.55 miles, 7:51 pace (no HIIT, felt too crappy to risk it)

Dips, unassisted: 5, 5, 5

Pull-ups, unassisted: 3; 25 lbs asst: 3, 5, 5

Side laterals, 10 lb DBs: 6, 6, 6

Biceps curls, 40 lb BB: 6, 6, 6

Triceps press downs, 15 lb DBs (cable machine is broken): 7, 7, 7

Incline sit ups: 20, 20, 20 (half with side twists)

 

1745 cal (1661 goal), 143 g carbs, 76 g protein, 48 g sugar

Was super hungry all night, not sure why.

[aeshnidae]

5 mile run with the puppy, now headed up to my parents' house for an ill-timed BBQ (it interferes with the first day of football!).

[aeshnidae]

September 5, 2014 (Friday)

639 calories, 1:27:01, avg HR 139/max HR 171

Warm-up: 5 min elliptical (0.6 miles), 10 push-ups, 15 body weight squats

Elliptical, 25 minutes (10 min HIIT), 3.52 miles (7:06 pace); 4.12 miles total

Deadlift, 45 lbs: 6; 65 lbs: 6; 75 lbs: 6, 6, 5

Leg press, 130 lbs: 5, 6, 6

Lunges, 30 lb DBs: 6, 6, 6

Seated calf press, 150 lbs: 6, 6, 6

Lying leg raise: 20, 20, 20

Back extension with 10 lbs: 10, 10, 10

Back extension with side twists (per side): 10, 10, 10

 

1560 calories (1889 goal), 192 g carbs, 86 g protein, 36 g sugar

 

September 6, 2014 (Saturday)

Rest day – just mowed the lawn and did some light gardening

 

1586 calories (1250 goal), 187 g carbs, 49 g protein, 64 g sugar

 

September 7, 2014 (Sunday)

FOOTBALL IS BACK!!!!!!! BBQ at parents’ house plus tailgating with neighbors. Basically just ate and drank what I wanted this weekend – needed a short break from being so strict and a weekend full of parties and BBQs was the time to take a break!

 

462 calories, 56:22, avg HR 148/max HR 169

5 mile jog with Willow, 11:49 pace

 

2010 calories (1721 goal), 192 g carbs, 61 g protein, 44 g sugar

 

September 8, 2014 (Monday)

512 calories, 1:10:09, avg HR 139/max HR 169

Warm-up: 5 min elliptical (0.67 miles), 12 push ups, 12 body weight squats

Elliptical: 20 min (10 HIIT), 2.84 miles, 7:03 pace

Bench press, 25 lb DBs: 6; 35 lb DBs: 5, 5, 6

Bent over row, 25 lb DBs: 6, 5, 6

Shoulder press, 25 lb DBs: 6, 6, 6

Triceps extension, 35 lb DB: 6, 6, 6

Biceps curl, 40 lb BB: 6, 6, 6

 

1488 calories (1762 goal), 146 g carbs, 64 g protein, 62 g sugar

 

September 9, 2014 (Tuesday)

568 calories, 1:18:06, avg HR 138/max HR 172

Warm up: 5 minutes elliptical (0.71 miles), 12 push ups, 15 body weight squats

Elliptical: 23 minutes (10 HIIT), 3.28 miles, 6:53 max pace/7:01 avg pace (includes cool-down time); 4 miles total

Squats, 45 lb BB: 7; 65 lb BB: 6; 75 lb BB: 6, 6, 6

Stiff leg deadlift, 65 lb BB: 7; 75 lb BB: 6, 6, 6

Leg extensions, 110 lbs resistance: 5, 5, 5 (all with 10 sec hold on final rep of set)

Leg curls, 90 lbs resistance: 6, 6, 6

Standing calf raises, 40 lb DBs: 10, 10, 10

Lying leg raises: 20, 20, 20

Incline crunches: 20, 20, 20

[aeshnidae]

I need to learn Spanish, since most of the guys at my gym speak Spanish and it would be helpful if I could ask to work in on various equipment. I have a gym buddy who has offered to teach me some Spanish if I will teach him some English (although he appears to speak English perfectly well), so I'm going to try to find the time to take him up on that. The only problem with having a gym buddy is that he likes to chat with me a lot, which makes me late for work! 

 

Anyway, time to add more weights for my squats and deadlifts, and also on my biceps curls! My gym has set-weight barbells that are 20, 30, 40, and 50 lbs, plus the barbells where you can add plates. I've been using the 40 lb barbell for biceps curls and wanted to move up 5 lbs...don't know why it didn't occur to me until today that a regular bar on its own weights 45 lbs, so I can just use that! I might even just jump directly to the 50 lb barbell, since it's now a breeze to carry the 45 lb bar around the gym (people never re-rack, so I often have to drag a bar over to the squat rack and then put on the plates). 

[aeshnidae]

Yesterday I went to Home Depot after work to help an older coworker load up some pea gravel for her landscaping. The bags are 50 lbs each. A Home Depot employee came over to help us load the bags onto a cart and I was tossing bag after bag onto the cart like it was no big thing, and the employee was struggling a bit (lots of bending over to get under the shelf to grab the bags and wrestle them onto the cart). Another Home Depot employee came over and started razzing Home Depot Employee #1, saying stuff like, "dude, this lady in the business suit is whooping your butt when it comes to loading these bags! She's loading 4 for every 1 you do!" Strength training FTW! =D

 

Sadly today I'm stuck in meetings and am still struggling with a head cold, so I didn't go to the gym this morning. It's cardio day but I'm going to play it by ear and might make it a rest day if my fever returns or I still can't breathe through my nose. If I feel better this afternoon, I can go for a run with the puppy. If I'm somewhere in between, I can go for walk with both the puppy (Willow) and my older dog (Dodger). 

 

[shaar]

YEAH!  I love small victories like your Home Depot example, just goes to show that progress is being made for sure!  Go strength training and GO YOU!!  

 

(PS your dogs are ADORABLE!!!  Is Willow a shiba?  I've wanted a shiba inu for as long as I can remember...!!)

[aeshnidae]

Yes, Willow is a Shiba! Laura (my wife) has always wanted a Shiba. I hadn't even heard of the breed but we started looking around at local Shiba rescue organizations. Then a friend of a friend's two purebred Shibas mated accidentally and suddenly Shiba puppies needed homes. We got Willow at 8 weeks and she'll be 2 years old in December. It had been over 10 years since I'd dealt with a puppy, and I heard lots of nightmare stories about Shibas in general (they're stubborn), but Willow has been a great puppy. She loooooves Dodger and copies everything he does, which really helped with the training. =) Dodger has never been a big fan of running (even though I took him to enough hashes that he has a hash name, The Fartful Dodger), but Willow absolutely loves to run. She's actually helping me improve my running pace because she is fast. 

[lishvicious]

What is with all of the colds and illnesses at the moment?? Gah! Hope you are 100% again soon!

[aeshnidae]

Thanks, lish! I made it out for a 4.25 mile run today with the puppy. 11:49 pace, which is pretty good for me (especially when with the puppy because she likes to stop and sniff things). I took some spirulina before the run and it gave me a burst of energy and my sinuses cleared up a bit so I figured I'd go for it. Thus far, I'm not regretting it but I am definitely heading to bed early! 

[lishvicious]

Hopefully it doesn't impact your recovery from your head cold - maybe you are getting over it?

 

I think I am going to lay low until the next challenge to make sure that I am definitely 100% again.

[aeshnidae]

Cross-posting some recipes: 

 

If you have a cast iron pan, I have a recipe for you. Heat the oven to 350 degrees F. Combine 1 tsp salt, 1 tsp paprika, 1/2 tsp cayenne pepper, 1/2 tsp thyme, 1/4 tsp fresh ground pepper, 1/4 tsp onion powder, and 1/4 tsp garlic powder. Dry rub the chicken breasts with the mixture and let sit for at least 15 minutes. Meanwhile, bring the cast iron pan (grill pan is even better) up to medium-high heat. When it's hot, oil the pan however you normally do and add the chicken breasts. Sear the chicken approximately 4 minutes per side and finish in the oven for 8-12 minutes. Let the chicken rest for a minute after you remove it from the oven, then slice and serve with salsa and sour cream or plain yogurt. 

 

If you have boneless skinless chicken thighs, here's a different recipe for spicy honey-brushed chicken: Set the oven to broil. Combine 2 tsp garlic powder, 2 tsp chili powder, 1 tsp salt, 1 tsp cumin, 1 tsp paprika, and 1/2 tsp fresh cracked pepper. Dry rub the chicken breasts with the mixture and let sit for 15 minutes.  Broil the chicken for 5 minutes per side. In the meantime, mix 6 TB honey and 1 TB apple cider vinegar. Brush one side of the chicken with half of this mixture and broil for 1 additional minute. Flip the chicken over, brush the other side of the chicken with the remaining mixture and broil for 1 more minute. 

 

You can pair both of these with various side dishes of vegetables, starches, and/or grains. I like to have sauteed collard greens with both recipes. =)

[aeshnidae]

Want recipe ideas? Post here and list a protein and/or veggie, and I will give you a recipe. Some of my favorites are Asian pork burgers with Asian slaw with Sriracha mayo (great on buns but you can also do a lettuce wrap or just use a knife and fork); a ground lamb stew with figs and olives (totally stole this idea from the Hunger Games); crock pot leg of lamb; pressure cooker or crock pot lamb shanks (the meat is so good, it falls right off the bone); bourbon-glazed pork chops; roasted curried cauliflower; pan-seared asparagus with curry butter; pan-fried chicken breasts; Vietnamese noodle bowls with chicken and veggies (uses rice noodles, so gluten-free); ginger-soy halibut or salmon (either grilled or broiled); no bean 6 pepper chili; curried carrot soup; split pea soup; chicken picatta; garlicky green beans with tomatoes; chicken or mushroom paprikas; panang curry with chicken; Japanese chicken curry; and various Indian dishes (most of which are very crock pot friendly).