Sometimes I don’t know where the day goes. I’ve finished the laundry, read over my electricity lab information, but I really want to go over it again. So, I think I’ll make my evening post and then sign off soon for the evening. I think the snow is stopped, and we’ll get a slight break until the end of the week (fingers crossed). The forecast seems to change hourly, so who knows.

Food for the day:

Total: 2297 (24% fat, 30% carbs, 46% protein)

Breakfast: egg/egg white omelet with cheese & salsa, honey oatmeal bread, jam, clementines (455)
Lunch: turkey noodle soup, honey oatmeal bread, apple (392)
PM Snack: zucchini spice cake (171)
Dinner: sirloin steak, corn, butter, salad w/dressing (723)
Late Snack: protein shake, fruit salad (276)

—- from earlier in the day —-

I started off with 3 mins cardio (walking/jogging on the spot), the prescribed warm-ups, and then did:

Power Training - Strength Training (weeks 7-9)
Workout A4 (7 of 10)

1: Snatch Pull - 65t/5, 65t/5, 65t/5, 65t/5
2: Clean-grip Deadlift - 135t/5, 135t/5, 135t/5, 135t/5
3: Single-leg Supine Hip Extension - 5, 5, 5, 5
4: Push-ups (incline) - 5, 5, 5, 5
5: Bent-over Two-point Dumbbell Row - 35e/5, 35e/5, 35e/5, 35e/5
6: Push Press - 75t/5, 75t/5, 75t/5, 75t/5
7: Chin-ups (band assisted, attempts) - 5, 5, 5, 5
8: Cable Woodchop - 10, 10, 10, 10
9: Four-point Plank - 45sec, 45sec, 45sec, 45sec

Total time: 75 mins
HR monitor: 445 cals, Max: 152 (86%), Avg: 116 (66%)

I struggled through this one today as well. I purposely dropped the weight on the deadlifts (and they were reasonably easy), but the push press I think needs to come back a bit. By the time I get to the chin-ups (even band assisted) I’m just out of steam. Of course, I did do about an hour of snow shoveling, wood bin refilling, so that could be some of the issues.

This morning’s weigh-in was 248.0, which is 1.8 pounds down from last week. The 9-week loss is 5.8lbs (0.64/week) which is usually the ‘number’ I look at to see how things are going overall. At the moment I’m not too impressed with it, but the only thing I can do is go forward. It’s going to take a while to get back to where it was. The other little compulsive number I look at is how many days I’ve been ‘on plan’ primarily with food. I still consider the maintenance week ‘on plan’ since I accomplished what I wanted to. So this is day 22 on plan with food.

So, back to the usual calorie levels (2000/2300) for a couple of weeks until I see where I’m going. And now that I’m back in school we’re going to see the really back and forth weights during the week. Although I know what that’s from (irregularity with early mornings) it means that I really don’t know how I’m doing until Saturday. I’ll just trust that I know what I’m doing.

Next week’s plan is:

Sun: lifting
Mon: 30 mins cardio (or rest)
Tue: lifting (possibly stacking wood this week), other weeks maybe 60 mins cardio
Wed: rest
Thu: lifting
Fri: 60 mins cardio
Sat: 30 mins cardio (or 60 - making up the week to 120 mins)

Calories: 2000 / 2300 lifting days, 30%+ protein