Day 71

Mondays are always Chest and Back, but today I stuck with the basics and did only pushups through out the day. My right tricep is almost fully recovered so I should be back on track soon.

Day 72

Been consistent with the ab workout, but not much with cardio. Today it is skipped once again.

Day 73

Todays an off day, I got the opportunity to watch another documentary. It was Pumping Iron, about Arnold Schwarzenegger and his bodybuilding buddies in the 1970's. Its amazing what steroids can do. What I found more amazing was Franco Columbu, a boxer/bodybuilder. He was the smallest of the bodybuilders at 5'5" and 180lbs. My height just 30lbs heavier.

Day 74

The plan for today was Legs and Shoulders, I skipped the workout, the pain on my tricep is just a distraction at this point. I'm going to let it heal completely before I get back at it, at least when it comes to hitting the weights. At work, if it hurts or doesnt hurt I still have to get the job done.

Day 75

My right tricep is hurting a bit, especially if I try to fully extend my arm. I dont think its anything too serious, just need rest and treatment. I use Tiger Balm for everything, that should do the job.

Day 76

For Triceps and Biceps I had to make some changes along the way, I think I might have hurt my right tricep.

THE PLAN:

Triceps
Dumbbell Tricep extensions (3 sets 8-10 reps)
Pushdowns (3 sets 8-10 reps)
Tricep Dips (3 sets 8-10 reps)

Biceps
Hammer Curls (3 sets 8-10 reps)
Barbell Curls (3 sets 8-10 reps)
Machine Curls (3 sets 8-10 reps)

ACTUAL WORKOUT: Sets & Weights used: (1 2 3)

Triceps
Dumbbell Tricep extensions (35 40 45)
Pushdowns (-- -- --)
Tricep Dips (3 sets - body weight)

Biceps
Hammer Curls (15 20 25)
Barbell Curls (30 40 50)
Machine Curls (-- -- --)

Day 77

Took an easy stroll around Reid Park today, just covered the 5k distance, nothing special.

Day 78

Todays workout consist of the Chest and Back

THE PLAN:
Chest
Decline Dumbbell Press (3 sets 8-10 reps)
Incline Dumbbell Press (3 sets 8-10 reps)
Seated Flyes (3 sets 8-10 reps)

Back
Lat Pulldowns (3 sets 8-10 reps)
Seated Rows (3 sets 8-10 reps)
Hammer Rows (Hammer Strength Machine) (3 sets 8-10 reps)

ACTUAL WORKOUT: Sets & weight used: (1 2 3)
Chest
Decline Dumbbell Press (35 40 45)
Incline Dumbbell Press (30 35 40)
Seated Flyes (45 60 75)

Back
Lat Pulldowns (70 80 90)
Seated Rows (70 80 90)
Hammer Rows (90 110 130)

Finally got the weights that will allow me to complete the workout, my struggle in the past weeks was my muscles being fatigue to not perform the incline dumbbell press, or maybe I am getting results?

Day 79

No cardio today, my schedule along with the temperature makes it impossible. My high intensity interval training needs to be done before 6 am or after 6 pm.

Day 80

One of the latest documentaries I have seen was Spirit of the Marathon, about 6 people who are running the Chicago Marathon. Myself as a runner I thought it was boring, I almost fell asleep. This one seems to be interesting to watch.

Day 81

Legs and Shoulders

THE PLAN:

Legs
Barbell Squat (3 sets 8-10 reps)
Seated Leg Curl (3 sets 8-10 reps)
Leg Press (3 sets 8-10 reps)
Seated Calf Raise (3 sets 8-10 reps)

Shoulders
Upright Barbell Row (3 sets 8-10 reps)
Front Dumbbell Raise (3 sets 8-10 reps)
Side Lateral Raise (3 sets 8-10 reps)

ACTUAL: Sets & Weight used: (1 2 3)

Legs
Barbell Squat (90 110 130)
Seated Leg Curl (45 55 65)
Leg Press (90 110 130)
Seated Calf Raise (45 55 65)

Shoulders
Upright Barbell Row (50 60 70)
Front Dumbbell Raise (10 15 20)
Side Lateral Raise (10 15 20)

I raised the weight up a bit, and felt comfortable with this weight.

Day 82

I decided to skip cardio today, mainly because I did 20 min on the bike yesterday after the Triceps and Biceps workout. I am currently thinking of another cardio workout that I will attempt next week, It will take me back to when I used to play basketball. I'm not sure how hard it will be or if I will be able to complete it, but it will certainly be a challenge.

Day 83

Triceps and Biceps: this time around I made sure to begin with the Triceps.

THE PLAN:

Triceps
Dumbbell Tricep extensions (3 sets 8-10 reps)
Pushdowns (3 sets 8-10 reps)
Tricep Dips (3 sets 8-10 reps)

Biceps
Hammer Curls (3 sets 8-10 reps)
Barbell Curls (3 sets 8-10 reps)
Machine Curls (3 sets 8-10 reps)

ACTUAL WORKOUT: Sets & Weights used: (1 2 3)

Triceps
Dumbbell Tricep extensions (35 40 --)
Pushdowns (30 35 40)
Tricep Dips (3 sets - body weight)

Biceps
Hammer Curls (15 20 25)
Barbell Curls (30 40 50)
Machine Curls (25 40 40)

Only change is to begin with 30lb on the dumbbell tricep extention, 1st set is usually a warmup set.

Day 84

Todays cardio workout was a morning run around the park, nice and easy 3-mile run around Reid park. It gave me sometime to think things over and clear my mind, finally feeling sane.

Day 85

Back on track and hitting the heavy weights.

THE PLAN:
Chest
Decline Dumbbell Press (3 sets 8-10 reps)
Incline Dumbbell Press (3 sets 8-10 reps)
Seated Flyes (3 sets 8-10 reps)

Back
Lat Pulldowns (3 sets 8-10 reps)
Seated Rows (3 sets 8-10 reps)
Hammer Rows (Hammer Strength Machine) (3 sets 8-10 reps)

ACTUAL WORKOUT: Sets & weight used: (1 2 3)
Chest
Decline Dumbbell Press (35 40 45)
Incline Dumbbell Press (35 40 --)
Seated Flyes (30 45 60)

Back
Lat Pulldowns (70 80 90)
Seated Rows (70 80 90)
Hammer Rows (90 110 130)

felt great after the workout, will keep the same weight, and make some changes with the Incline Press.

Day 86

The summer heat has arrived early we hit 109 today, my hometown Yuma hit 115 degrees. Outdoor activities need to be taken more seriously as dehydration can be more common. Other heat related illnesses that can occur are: heat syncope, heat cramps, heat exhaustion, and heat stroke.

Fluid requirements for men in order to maintain healthy fluid balance is 3.7 liters as total beverages, which includes drinking water. For women it is 2.7 liters as total beverages, which includes drinking water.

Day 87

In my opinion, the best nutrition plan one/anyone can follow is the exchange system. It was developed by the American Dietetic Association and the American Diabetes Association in which exchanges, or portions, are organized according to the amount of carbohydrate, protein, fat, and calories in each food.

More info regarding the exchange system can be found on the following site:

http://www.uaex.edu/Other_Areas/publications/PDF/FSHED-86.pdf

Day 88

The Recommended Dietary Allowance (RDA) for sedentary people is 0.8 gram per kilogram of body weight per day (weight in lbs / 2.2 = weight in kilograms). The recommended percentage of energy that should come from protein is 12 - 20% of total energy intake.

Proteins serve many important functions, including: 1) enabling growth, repair, and maintence of body tissues; 2) acting as enzymes and hormones; 3) maintaning fluid and electrolyte balance; 4) maintaining acid-base balance; 5) making antibodies, which strengthen our immune system.

Proteins function best when we also consume adequate amounts of carbohydrates and fat.

Day 89

FATS AND OILS:
The Acceptable Macronutrient Distribution Range (AMDR) for fats is 20 to 35% of total energy intake.

What are the different types of healthy fats and oils?

Fats and oils are made up of basic units called fatty acids. Each type of fat or oil is a mixture of different fatty acids.

Monounsaturated Fatty Acids (MUFA) are found mainly in vegetable oils, nuts, seeds and some plant foods. They are liquid at room temperature.

Polyunsaturated Fatty Acids (PUFA) are found mainly in vegetable oils, fish and seafood. They are liquid or soft at room temperature. Omega-3 and omega-6 fatty acids are types of PUFA and are considered essential fatty acids because our bodies cannot make them, thus they must be obtained through the diet.

Saturated Fatty Acids are usually solid at room temperature and are found mainly in foods from animal sources like meat, dairy products and butter. Some vegetable oils such as coconut, palm kernel and palm oil are saturated.

Trans Fatty Acids are liquid vegetable oils that have been chemically processed to become solid at room temperature through the addition of hydrogen atoms. These hydrogenated and partially hydrogenated oils are used in some margarines and fried foods as well as to improve the flavor, texture and shelf-life of processed snack foods like cookies and crackers.

Which fats are recommended?

Emphasize consumption of monounsaturated and omega-3 fatty acids

Limit consumption of saturated and trans fats (listed as hydrogenated or partially hydrogenated vegetable oils on labels)

All foods containing fat have a mixture of polyunsaturated, monounsaturated, and saturated fatty acids. It is not feasible or desirable to completely eliminate one type of fatty acid from your diet.

Day 90

Carbohydrates are a primary fuel source, there are two types of carbohydrates: Complex and Simple. The Recommended Dietary Allowance for carbohydrate is 130 grams per day; this amount is only sufficient to supply adequate glucose to the brain. The Acceptable Macronutrient Distribution Range (AMDR) for carbohydrate is 45 to 65% of total energy intake.

The healthiest foods are high in fiber, and contain complex carbohydrates along with many other vitamins, minerals and phytochemicals. They will also contain other nutrients, such as protein and fats, in moderation. These foods will not be highly refined.

Some examples of healthy foods containing complex carbohydrates are:

Spinach
Whole Barley
Grapefruit
Turnip Greens
Buckwheat
Apples
Lettuce
Buckwheat bread
Prunes
Water Cress
Oat bran bread
Apricots, Dried
Zucchini
Oatmeal
Pears
Asparagus
Oat bran cereal
Plums
Artichokes
Museli
Strawberries
Okra
Wild rice
Oranges
Cabbage
Brown rice
Yams
Celery
Multi-grain bread
Carrots
Cucumbers
Pinto beans
Potatoes
Dill Pickles
Yogurt, low fat
Soybeans
Radishes
Skim milk
Lentils
Broccoli
Navy beans
Garbanzo beans
Brussels Sprouts
Cauliflower
Kidney beans
Eggplant
Soy milk
Lentils
Onions
Whole meal spelt bread
Split peas
Tomatoes

Simple carbohydrates are more refined, are usually found in foods with fewer nutrients, and tend to be less satisfying and more fattening.

Some examples of foods containing simple carbohydrates are:

Table sugar
Corn syrup
Fruit juice
Candy
Cake
Bread made with white flour
Pasta made with white flour
Soda pop, such as Coke®, Pepsi®, Mountain Dew®, etc.
Candy
All baked goods made with white flour
Most packaged cereals

Day 91

Nutrients:

Carbohydrates (1 gram = 4 calories)
Fats and oils (1 gram = 9 calories)
Proteins (1 gram = 4 calories)
Vitamins
Minerals
Water

Macronutrients are nutrients that our bodies need in relatively large amounts to support normal function and health. They provide energy ( Carbohydrates, Fats, and Proteins)

Micronutrients are nutrients needed in relatively small amounts to support normal health and body functions. (Vitamins and Minerals)

Water is critical for our survival and is important for regulating nervous impulses, muscle contractions, nutrient transport, and excretion of waste products.

Day 92

A busy schedule = lack of sleep + forgetting to eat, so I dont have the energy to really workout. Sometimes I feel it is better to get on track with nutrition and then workout. Getting back on track for me means eating foods that are high in nutrient density.

A helpful analogy for selecting nutrient-dense foods is shopping for clothes on a tight budget. If you had only $40 in your clothing budget, you would most likely buy two pairs of pants on sale for $20 each instead of one pair of pants for $40. Because you can only "afford" a certain number of calories each day to maintain a healthy weight, it makes sense to maximize the nutrients you can get for each calorie you consume.

Relating it to food, you can either have an chocolate iced glazed doughnut from Krispy Kreme (250 cal; 110 cal from fat) or 1/2 cup of oatmeal, 1 slice of toast, and 1 cup of skim milk (245 cal; about 27 cal from fat; plus its high in fiber).

Day 93

Back again with Sand running at the Rillito River Wash. Running on sand makes you run slower, but at the same time you are working harder. I have heard comparisons of running on sand to running in high altitude. I kept with my same routine of last week, HIIT Bruce Lee style.

1 minute of jogging
30 seconds of sprinting
1 minute of walking

This cycle was repeated 8 times for a total of 20 minutes.

From this years Boston Marathon, 1st place recieved $150,000 and 2nd place recieved $75,000. Maybe sand running could have helped?

Day 94

A day to rest the body and look back on any small improvements that can be made from this first week. For some reason I always tend to neglect my abs so I need to get back on track and work the abs daily begining on day 93. The planned workout will consist of 2-3 sets of 10 reps for each exercise with an aim of doing this twice a day.

Lower Abdominal Exercises:
Medicine ball raises


Middle & Upper Abdominal Exercises:
Basic Crunch


Oblique Exercises (Sides - Love Handles):
Bicycle Crunch, alternate legs, keeping feet off ground

Day 95

Today was a good day! Workout consisted of Legs and Shoulders

THE PLAN:
Legs
Barbell Squat (3 sets 8-10 reps)
Seated Leg Curl (3 sets 8-10 reps)
Leg Press (3 sets 8-10 reps)
Seated Calf Raise (3 sets 8-10 reps)

Shoulders
Upright Barbell Row (3 sets 8-10 reps)
Front Dumbbell Raise (3 sets 8-10 reps)
Side Lateral Raise (3 sets 8-10 reps)

ACTUAL: Sets & Weight used: (1 2 3)
Legs
Barbell Squat (70 90 110)
Seated Leg Curl (35 45 55)
Leg Press (70 90 110)
Seated Calf Raise (35 45 55)

Shoulders
Upright Barbell Row (40 50 60)
Front Dumbbell Raise (10 15 20)
Side Lateral Raise (10 15 20)

I completed the workout, felt great afterwards, I can possibly increase weight on all the leg exercises, and maybe the upright barbell row. I plan on keeping it the same another 3 weeks, to see improvements.

Day 96

I skipped cardio for rest. I planned on bike riding for today's cardio workout, but decided it was not the best idea. I saw on the news that a cyclist was hit in Tucson last night, and then I read about this:

http://www.msnbc.msn.com/id/24943229/

Day 97

Target areas of the day were Biceps and Triceps.

THE PLAN:

Biceps
Hammer Curls (3 sets 8-10 reps)
Barbell Curls (3 sets 8-10 reps)
Machine Curls (3 sets 8-10 reps)

Triceps
Dumbbell Tricep extensions (3 sets 8-10 reps)
Pushdowns (3 sets 8-10 reps)
Tricep Dips (3 sets 8-10 reps)

ACTUAL WORKOUT: Sets & Weights used: (1 2 3)

Biceps
Hammer Curls (15 22 27)
Barbell Curls (40 50 60)
Machine Curls (25 40 40)

Triceps
Dumbbell Tricep extensions (-- -- --)
Pushdowns (-- -- --)
Tricep Dips (-- -- --)

Once again I think I need to start off with lighter weights. For my hammer curls I had to use akward weights because other people were using the ones I needed. I usually give myself 1 minute to rest between sets and if people grab the weights that I plan to use, then I move to plan B. Today I was distracted after I did biceps and moved to the stationary bike to talk to a good friend, therefore I skipped the tricep workout. I was told some very good advice, that I will use next Wednesday when I do Biceps and Triceps again.

"If you want to look strong work the Biceps, If you want to be strong work the Triceps"

Day 98

Today's cardio workout was 20 minutes of jump rope. I remember reading in Pam Reed's book "The Extra Mile" that she use to jump rope alot. For those who don't know who Pam Reed is, she is an ultra runner from Tucson. In 2005, she became the first person to complete a 300-mile run without sleep.



Pictured above is Pam Reed, and my good friend Rick Cheever who recently completed 276 miles in a 6 day race. Picture was taken the evening before the Zane Grey 50 mile race in 2007

Day 99

Today was my first day in getting back into weight training in over 8 months. The emphasis of the workout was to focus on Chest and Back, and picking 3 exercises for each muscle.

THE PLAN:
Chest
Decline Dumbbell Press (4 sets 8-10 reps)
Incline Dumbbell Press (4 sets 8-10 reps)
Seated Flyes (4 sets 8-10 reps)

Back
Lat Pulldowns (4 sets 8-10 reps)
Seated Rows (4 sets 8-10 reps)
Hammer Rows (Hammer Strength Machine) (4 sets 8-10 reps)


ACTUAL WORKOUT: Sets & weight used: (1 2 3 4)

Chest
Decline Dumbbell Press (40 45 45 50)
Incline Dumbbell Press (35 40 40 --)
Seated Flyes (20 20 25 30)

Back
Lat Pulldowns (80 90 100 100)
Seated Rows (80 90 100 --)
Hammer Rows (-- -- -- --)


The problem I ran into was that I started off with too heavy of weight, and my muscles began to fatigue, next time I must begin with lighter weights and work my way up, on some occasions I did not complete the original plan. It is not that I gave up on myself, its that its only day 2 of giving a 1% effort daily, and I will make up for it at a later time. Must be SMART!!!

Day 100

Its here faster than expected, todays 1% effort workout was cardio. I began my day by running in sand. I ran in the Rillito River wash, the workout was high intensity interval training Bruce Lee style.

1 minute of jogging
30 seconds of sprinting
1 minute of walking

This process is repeated 8 times for a total of 20 minutes.

Seems easy but considering I cant remember the last time I sprinted, my lungs and legs really felt it.

Gain or Lose Weight

One important thing to know is that 1 lb of fat is equal to 3500 calories. So depending on your plan to gain or lose weight, think of either -500 calories or +500 calories per day from your Total daily energy output(previous posting). Your goal will have to take time, be patient.



We maintain our body weight (Energy balance) when energy intake = energy expenditure (no weight loss or gain)



In negative energy balance energy intake < energy expenditure (weight loss occurs in this state)



Positive energy balance is when energy intake > energy expenditure (weight gain occurs)