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I would't take the calories burned off the machine as accurate. Use them as a reference number for total work input but don't use them if you're calculating diet deficit etc.

IW

Nope, just as a reference, same as difficulty setting and heart rate..

March 17/09

10 min w/u run.

SQUATS

BARx5x1
65x5x1
85x5x1
105x5x1
125x4x1
145x4x1
195x3x1
205x2x1
225x1x1
245x5x3
215x5x1

Did a back-down set, just to see if I could be going lower.. Not really.. Not Yet..

BENCH PRESS

BARx5x1
65x5x1
85x5x1
105x5x1
125x3x1
145x3x1
195x2x1
215x5x1
205x4x2
180x5x2

Shoot.. Accidentally put on 215 (170) instead of 205 on my first working set.. I did 5, but it screwed up my next sets.. Did a couple back-down sets to atone..

CHIN UPS

10lbsx8x5x4

HANGING CHAIR RAISES

10x3

March 18

30 minutes on elliptical trainer

500 cals, HR 166bpm, level 13

March 20

Hmm.. Have to dial down the difficulty setting on the elliptical..

Quads were killing me the next day.. Had to take 2 days off..

10 min w/u run.

DEADLIFTS

135x7x4

Took me a while to get in a groove..

SPLIT SQUATS

NWx5x1
40x5x1
60x5x1
80x3x1
90x2x1
100x2x1
130x5x3

BOSU PUSH UPS

10x5

FACE PULLS

"12"x10x3


Diet:

1. 1/2 cup of oats, 1 cup 1% cottage cheese, tbsp dark brown sugar, 1/2 cup 1% milk, 2 tbsp of walnuts.

2. 5 egg whites, 1 whole egg 1 orange, 1/4 cup of salsa, 1 orange.

* never again!!!!!!! *

Noxious, putrid farts for hours afterward.

Odd that I never get that with whole egg omelets..

3. 1 cup 1% cottage cheese, 1 cup grapes.

4. Banana, 35g whey, 2 tbsp of peanut butter, 1 cup of 1% milk.

5. 70g waxy maize, 35g protein powder.

6. 2 cups of extra lean ground beef, 2 soft whole wheat tortillas, 1/2 cup of salsa.

7. 1 apple, 2 tbsp of crunchy pb.

cal. 3140 245g of protein. F 28%, C 39% P 32%

Weight 229

March 21/09

7km cross-country skiing.

March 22/09

Downhill skiing..

Not really aerobic, but there you go..

March 23/09

10 min w/u run.

SQUATS

BARx5x1
65x5x1
85x5x1
105x5x1
125x4x1
145x4x1
195x3x1
205x2x1
225x1x1
245x5x3

BENCH PRESS

BARx5x1
65x5x1
85x5x1
105x5x1
125x3x1
145x3x1
195x2x1
205x4x3
175x5x2

Shoot.. Crappy, crappy bench today.. Same as last week.. Might have to take it down 30lbs and work my way up again.. :(

CHIN UPS

10lbs x5x5x4x4x3

Just to shake things up.. AND I don't think I could have done 10 in a row today if my life depended on it! :(

Felt like I was low on blood sugar from bench press on, even though I had a good lunch..

FRONT AND SIDE PLANKS

1min, 30, 30..

CRUNCHES

15x3

March 24/08

30 minute run.

1% incline, pace: 6mph, 3 one min. walk breaks.

HR: 177bpm average. Cal. 475

Weight: 227

March 25/09

10 min w/u run.

DEADLIFTS

135x7x4

SPLIT SQUATS

40x5x1
60x5x1
80x4x1
100x3x1
120x3x1
140x5x3

BOSU PUSH UPS

10x5

FACE PULLS

"13"x10x3


Diet:

Oats, walnuts, 1% cottage cheese

1% cottage cheese, grapes, almonds

70g waxy maize, 30g whey

Subway double meat turkey wrap

2 cans of tuna, 1/2 cup salsa

2 cups of extra lean ground beef, 2 tortillas, 1/2 cup of salsa, 3 tbsp of cheddar cheese.

cals. 2860 Protein 263g F 27% C 36% P 36%