workout 11-30

Cool and Clear at 0500, 4C

Injuries - right hip tight, sore as rotates


Weight - 0600 191.5lbs

- report day at school
- first day of 2-a-day workouts- will try to do Tues, Wed, Thurs and Fri, with Sat recovery and Sun mild cadio or recovery

Workout 11-29

Weather cold and clear at 0500, -5C

Weight - 0815 193.5lbs

Injuries - mid back is out of place, right hip sore in socket when putting weight on it

- Jordan up at 0120 for kisses, smoke alarm low battery @0400, Kyla up @0500
    results predictable, me behind right up to the gun, Kyla dragging heals, Jordan helpful but pissed at Kyla cuz they lost computer time
- Janine likely mad at me cuz I didn't give any info about Holiday party.

Workout 11-28

Weather cold at 0600, -1C

Weight - 1400 195lbs

Injuries -

- slept til 6

- girls @Dave and Lindsey's for 3 hrs
- forgot homework, spent 2 hrs making paper stockings

Recovery 11-27

Weather Cold

- comments

-

Breakfast -1.5c fruit, .25c yogurt, .25c Raisin Bran

Snack -2pc whole wheat toast, .5 banana, 3tbsp peanut butter

Lunch -celery, carrots, .75c kraft dinner, .5oz tukey, pumpkin tart

Supper -4pc white pizza, lg Greek salad

Snack - small brownie

Activity
- walk .75mi @ 100bpm pace @0510
- walk .75mi @ 90bpm pace @2215

Injuries - right hamstring pull


Weight - 2300 198lbs

Workout 11-26

Windy light rain, cold. at 0500, 7C

- Black Friday
- went to see Tangled

Breakfast - 1c Fibre1

Snack - .5 Clif bar, 1 Dunc egg&sausage wrap

Lunch -Celery, Califlower, small Nesquick, 1oz Turkey

snack -6c Popcorn

Supper -Turkey, stuffing, Potatos, Brussels, Gravy

Snack - Veggie Chips, Reece Peanut Sports


Activity
- walk .75mi @ 100bpm pace @0510
- interval run 1.75mi @ 120-150bpm pace @0530 - walk .75mi @ 90bpm pace @2215
- walk .75mi @ 80bpm pace @2200

Injuries - butt tight, left  shoulder pull


Weight - 0600 193lbs

Workout 11-25

Windy clear, cold. at 0500, 0C

-late start, slept to 0546
crappy attitude, just want to crawl in a corner or surf aimlessly
- Happy Thanksgiving
- mom called to talk about taking financial guardianship of Wendy last night
-Patches first birthday, decorate hats with ribbon, wrapped toys, made a birthday brownie with icing
- nice walk with girls, J and dog
- played trouble and go-fish today!

Breakfast - .5c yogurt, .5 bagel, .25c grapes, 1.5 slices whole wheat toast, 1tsps peanut butter

Snack - brownie parts from Patches birthday cake

Lunch - n/a

snack - brownie, 1oz cheese, 1/8c sunflower seeds

Supper - Turkey, Mashed potatoes, carrots, asparagus, cranberry sauce, gravy, bun, pumpkin pie

Snack -n/a


Activity
- walk .75mi @ 100bpm pace @0510
- 75X Jumping Jacks
- 4X5 single leg lunge @ 35lbs
- 4X10 swings @ 30lbs
- 4X5 side lunges @30lbs
- 2X10 side crunches @35lbs
- 2X10 rotations @2X10lbs
- 2X10 full lifts @2X10lbs
- 2X5 balance single leg lunge @30lbs
- 2X10 arm curls @2X10lbs
- 1X5 arm curl @20lbs
- walk .75mi @ 90bpm pace @1400
- walk .75mi @ 90bpm pace @2215

Injuries - right hip stiff, mid left back mild pull


Weight - 0730 194.5lbs

Workout 11-24

Windy high clouds, damp. at 0500, 6C

-Running was a chore this morning, had to push hard o finish. both legs felt like lead

Breakfast - 3 whole grain Waffles, .5 pear, 1/8c sunflower seeds

Snack -.25c pistachios

Lunch -1oz cheese, 2.5c lettuce salad w/ tomatoes and red onion, 2oz dressing, .25c honeydew mellon

snack -banana

Supper -12in. Subway flatbread steak sandwich with tomatoes, cucmber, spinach, olives and onions


Snack -chips, reeces cup


Activity
- walk .75mi @ 100bpm pace @0510
- run 1.75 @140bpm pace @0530
- walk .75mi @ 90bpm pace @1400
- walk .75mi @ 90bpm pace @2215

Injuries - right knee stiff, mid back mildly stiff


Weight - 0500 193lbs

Workout 11-23

Warm morning, high clouds, damp. at 0630, 7C

-Late night.Jordan up at midnight, Kyla at 0300 coughing
- bit scattered today
-Kyla had a good day at school. Friends were the key
-took girls to Wendys for supper

Breakfast - .25c Quinoa, .5c Oatmeal, 1tbsp peanut butter, 1/4c raisins


Snack - 1 Zero vitamin water, 1/8c almonds

Lunch - 4oz meatloaf, .5c grapes


snack - 1 banana, .5c carrot, celery, cauliflower

Supper - .5 small cheeseburger, leftovers 1c fried rice, .25c scallop and veggies, 1 s/s shrimp


Snack -1c veggie chips


Activity
- walk .75mi @ 100bpm pace @0510
- 2X10 full body press @20lbs
-2X10 lunge
-2X10 straight arm raises @20lbs
-2X10 standing side crunch @20lbs

- walk .75mi @ 90bpm pace @1400
- walk .75mi @ 100bpm pace @2215
Injuries - both knees stiff, right mid back  stiff, likely minor strain, will ice


Weight - 2130 193lbs

Workout 11-22

Clear warm morning. at 5, 7C

-Early night. Mild congestion
-good morning with the girls
- ate supper with girls, they were a bit scattered, but had just been paying club penguin
- poor Kyla had a relapse in class, teary eyes when Janine dropped off her purse in the office.
    Hope I am not the cause of the setback. Will try hard to reassure her tomorrow.
Tried Don @ 2130 no answer
Listening to Dracula on iPod. Very sensuous and suspenseful. I get why it is so durable.

Breakfast - Fibre one


Snack -1/2 Clif bar, 1oz cheddar, 1 oz pistachios

Lunch - 4oz pepperoni, 1/2 tomato


snack - 1.5c celery, pepper, carrots, peas, 1 apple

Supper -1.5c Greek Salad, 2oz shrimp, 1 cresent, 1/2 Clif bar


Snack - 1 Zero vitamin water, 1 bag popcorn


Activity
- walk .75mi @ 100bpm pace @0510
- walk .75mi @ 90bpm pace @1400
- Volleyball @6pm- lost 1, won 1, lost last by 2 pts damn
   - played well, few lapses, team played well, got caught on coverage and aggressiveness the first game, no systemic problems in the other games.
   - tried to catch up with everyone at Tickets, but missed them, went home, will go out next week
- walk .75mi @ 100bpm pace @2215

Injuries -morning left knee less sore/stiff
 - after volleyball, no leg issues, right mid back  stiff, likely minor strain, will ice


Weight - 2130 193lbs

Workout 11-21

Clear cold morning. Still windy at 5, ~0C
- grocery shopping, morning with Dad,

-Tired, late night, fire alarm needed battery change, again. Mild congestion,
- concerned weighed 200.5 a t2100.

Breakfast -Cheerios, 2slices Sandwich Ham

Snack -Clif Builder Bar

Lunch -Fried Rice, s/s shrimp, pistachio and almonds


Supper - Meatloaf, green beans, mashed potato

Snack -veggie chips, ww desert

Activity
- walk .75mi @ 100bpm pace @0510

Injuries - right elbow/tricep/forearm stiff, small bit internal swelling
left knee less sore/stiff

Weight - 0700 196.5lbs

Workout 11-20

Clear cold morning. Still windy at 5, ~5C
- gymnastics, floor hockey, princess birthday party

Breakfast - 1/8c sunflower seeds, cheerios, banana

Snack -

Lunch -Leftover chicken, 1/2 yam, tomato, onion/mushrooms


Supper - wonton soup, chicken fried rice, scallop & veggies, s/s shrimp

Snack - chocolate

Activity
- walk .75mi @ 100bpm pace @0510
- 4Xskipping 1 min
- 2X run .5mi slow pace
- 8X100m sprint
- 2X10 shoulder press @ 20lbs
- 2X10 Deltoid curls @20lb
- walk .75mi @ 90bpm pace @1445 - 15min

Injuries - right elbow/tricep/forearm stiff, small bit internal swelling
left knee still sore/stiff

Weight - 0800 195.5lbs

Workout 11-19

Great clear morning. Bit windy at 5 but above 10C

Breakfast -3 whole wheat waffles w/ marg, 1/4c grapes, 2 pc luncheon ham, 1/8c sunflower seeds

Snack - 1oz cheese

Lunch - 6oz pork tenderloin, 1/2 baked yam, 1/2c celery, 1/2c grapes, small V8 low sodium


Supper -Lg Whole Wheat pasta and sauce w/ 4oz meatballs 1oz olives

Snack -Popcorn

Activity
- walk .75m @ 100bpm pace @0510
- run 2.75m @ 130-140bpm @0600 - 20min
- walk .75m @ 90bpm pace @1445 - 15min

Injuries - Left knee - mild soreness on inner rear, tight
    - left neck tight

Weight - 0800 195.5lbs

Workout 11-18

Great clear morning. Bit windy at 5 but above 10C

Breakfast - 3/4 c oatmeal w/ milk & 1tbsp peanut butter & 1/4c raisins, 2 pc luncheon ham

Snack - 1oz cheese, 1/8c almonds

Lunch -
3c fruit (1/2 pear, 1/2 apple, blackberries, raspberries, blueberries),1/4c yogurt
2c lettuce, 1/2 tomato, 1/4 cucumber, 1/8c dressing, 1can tuna
1c radish and snow peas

Supper - 1 large Subway Turkey sandwich on wheat with extra veggies

Snack -Choc chips & peanut butter, chips

Activity
- walk .75m @ 100bpm pace @0510
- Skipping 4X3.5min
- 3X5 lunge squats @1X35lbs
- 3X10 full press @2X10lbs
- 3X6 single leg balance squats @1X20lbs
- 2X10 90degre shoulder raises @2X10lbs
- 3X10 arm curls @2X10lbs
- 3X5 swings @1X20lbs
- 2X10 side raises @35lbs
- walk .75m @ 90bpm pace @1430
- walk .75m @100bpm @2200

Injuries - Left knee - mild soreness on inner back, tight
    - tight left side of neck

Weight - 0800 194lbs

Workout 11-17

Morning
Downpour and a late night left my morning workout a non-starter.
I opted to walk the dog, and get a jump on making lunch for every one and a few chores.

Breakfast - 2 boiled eggs and 2 slices of toast with marg, 1/8c sunflower seeds, 2 pc luncheon ham
 Lunch - 6oz pork tenderloin, 2 Pillsbury crescents,  1/2 tomato, 7oz honeydew melon, 1 small low sodium V8

Supper -
1 1/2 Quesadillas, wrap, cheese, mushrooms, spinach, roast chicken
30 bite size Tostidos

Snack - 1 Weight Watcher frozen desert (140 cal), 1 portion cheese-its (90cal)

Activity
- .5 mile walk at moderate (100bpm) pace at 0515
- .75 mile walk  at moderate (100bpm) pace at 2115
- 4 laps around the factory floor throughout the day

Weight - 0800 196lbs