Well, I got most of what I needed to get done completed. I didn’t finish the homework from Electricity, but I’ll have time to finish that up on Tuesday. I know that I simply played too much with Solidworks on Saturday - because I like it. Not that I needed to spend that much time with it.

So, other than my laundry, I’m done for the day. It should be out of the dryer soon, and that’s me to bed. Food was a little unbalanced today. We finished the last of the big steaks (so a larger portion) and since I bought mushrooms on Friday we added them to the dinner as well. However, it was a good dinner. Well worth being kind of ravenous in the hour before.

Food for the day:

Total: 2192 (24% fat, 36% carbs, 40% protein)

Breakfast: two fried eggs, honey oat bread, jam, orange (368)
AM Snack: none (0)
Lunch: multi-grain tortilla, grilled pork tenderloin, mustard, lettuce, celery, apple (478)
PWO Snack: protein shake, sour cherries (281)
PM Snack: none (0)
Dinner: sirloin steak, corn, mushrooms, butter, salad w/dressing (782)
Late Snack: protein shake, fruit salad (284)

I really didn’t have time for a workout today, but found a little time in the afternoon. I really will do a cardio warm-up on Thursday! Instead, I did a really short warm-up, followed by:

A: Deadlift - 80/15, 85/15
B1: Dumbbell Shoulder Press - 32e/9+30e/6, 20e/15
B2: Pullover - 20e/15, 20e/15
C1: Lunge - 27.5e/15, 30e/15
C2: Swiss-ball Crunch - 8, 8

I did the same today as I did the other day, tried starting with my finishing weights from the last time I did NROL4W. The deadlifts weren’t too tough, although not easy. The shoulder press was where I ran into trouble. It’s that stupid sore elbow, which wasn’t too bad… until I was trying to lift the 32-lb dumbbells into place for the shoulder press. It’s not the actual press, but some way my elbow turns while getting it into place. I think the next time I’ll switch it to a barbell and see how it goes. Same with the pullover (which I did cut the weight way back on).

From the HR monitor:

30 mins, 204 cals, Max HR: 156 (88%), Avg HR: 127 (72%)

Then I went back and did more school work. The annoying thing is that I didn’t get it all done. Tomorrow I’m going to take the electricity book with me to school and finish up during my break. Other than that, I have nothing much to add for the day. Oh, I baked another pan of cake for the freezer (using up the zucchini, honest) and forgot to put in the cherries and sunflower seeds. Oh well, it turned out okay, lower calories, but very different macros. On the plus side, it’s now got a higher percentage of protein (but lower fat).

Food for the day:

Total: 2187 (25% fat, 42% carbs, 33% protein)

Breakfast: breakfast bake, 1/2 sandwich thin, orange (389)
AM Snack: none (0)
Lunch: multi-grain tortilla, mustard, sirloin steak, lettuce, celery, apple (453)
PWO Snack: protein shake with sour cherries (267)
PM Snack: hummus, flatbread (164)
Dinner: beef/turkey burgers, sandwich thin, condiments, salad w/dressing (705)
Late Snack: zucchini spice cake, fruit salad (209)

(the workout first)

I was hauling in wood beforehand, and moving stuff around. So when I put on the HR monitor and saw that my heart rate was up to 124, I decided to skip the cardio warm-up.

A: Front Squats - 70t/15, 70t/15
B1: Push-up - 15, 15
B2: Bent-over Row - 75t/15, 80t/15
C1: Step-up - 25e/15, 20e/15
C2: Prone Jackknife - 8, 8

What I aimed at doing was to start with the weights I finished Stage 1 with the last time. I managed it on the squats (although I switched to front squats as I have no easy way of getting the bar on to my back), did regular push-ups (which is where I ended) and even managed to increase the bent-over row. Then I hit the step-ups. I barely managed the 25-lb dumbbells, so I went back to the 20-lb ones the next set. The only thing that was relatively easy was the prone jackknife. At least I didn’t end up on the floor like I did the last time I started. You know, for a 25 min workout, it was a pretty tough one.

From the HR monitor:

25 mins, 215cals, Max HR: 171 (97%), Avg HR: 145 (82%)

- - - -

So today, what did I do? Hmm, I repotted my geranium seedlings, started a few more seeds (which I should have done weeks ago), baked two batches of the chocolate zucchini cake, loaded up the inside wood bins, and just finishing up some laundry. Oh yes, and prepared for my electricity lab tomorrow. That’s what I get for leaving everything until the last day off. Except for the seeds / transplanting though, everything else needed to be done today.

So, when my stuff is out of the dryer I’ll be off to bed. Although I may do a little more surfing before I finally go to sleep.

Food for the day:

Total: 2194 (24% fat, 39% carbs, 37% protein)

Breakfast: two fried eggs, honey oat bread, jam, orange (373)
AM Snack: none (0)
Lunch: lentil soup with chicken, apple (384)
PWO Snack: protein shake with sour cherries (281)
PM Snack: hummus, flatbread (164)
Dinner: sirloin steak, corn, butter, salad w/dressing (708)
Late Snack: chocolate zucchini cake, fruit salad (284)

I know that last night I went to bed without making a post, but I just realised that I did the same on the 5th as well. So, I’ll try and piece something together from the last two days…

(from Thursday)

Okay, now I see the problem with packing your lunch at 6am in the morning. I have my meat, lettuce, celery, salad dressing… no tortilla, no fork. Oh well, roast beet and celery with an apple will have to get me through until 3:30 when I get home. I don’t even think I can get a fork at the cafeteria as they only give them out at the checkout. New plan… keep fork in baggie in purse!

Oh well, I survived, and because of that managed to slip in an afternoon snack after the treadmill.

I’m truly glad that tomorrow is Friday. I’ve had sinus issues all week, and tonight I erupted into a fit of coughing. It seems to have passed, but with another early morning tomorrow I think I’m going to get into bed very soon.

Food for the day:

Total: 1903 (24% fat, 44% carbs, 32% protein)

Breakfast: breakfast bake, thintini, clementines (417)
AM Snack: chocolate zucchini cake (78)
Lunch: eye of round, celery, apple (280) <– silly me, no tortilla
PM Snack: hummus, carrots (142)
Dinner: chili, multi-grain tostidos, salad w/dressing (707)
Late Snack: protein shake, fruit salad (279)

(from Friday)

After eating fewer calories during the week to bank for Friday I didn’t end up going on Friday night. Some of us are finished at 1pm, others at 1:30, and the rest at between 2 and 3pm. There was some discussion about it and most of those who finished at 1pm were going to go to the CAD lab and work until the guys in the later class were finished. I just wasn’t in the mood, primarily because I felt that I’d end up answering more questions than working on my own stuff. I played with it today and (except for something I need to check and adjust) I’m done. So, after saving calories, I only ate ~2000 yesterday. I think I’m not going to play around with the saving calories. I’ll just make a point to keep myself in if I choose to go on Fridays. I’m not sure I’ll bother next week as I think the plan is to head to one of the guys homes (in downtown Hamilton). He’s in the later running class, so I likely won’t want to hang around until he’s out. As well, he’s not exactly one of my favourites in the group, and I’d be heading out about an hour after getting there. It doesn’t seem worth it.

So yesterday’s food:

Total: 1988 (20% fat, 51% carbs, 29% protein)

Breakfast: breakfast bake, thintini, clementines (422)
AM Snack: chocolate zucchini cake (156)
Lunch: multi-grain tortilla, eye of round, lettuce,celery, salad dressing, apple (454)
PM Snack: none (0) <— napped through it
Dinner: whole wheat pasta, turkey sausage sauce, cheese blend, salad w/dressing (681)
Late Snack: protein shake, fruit salad (275)

(written this morning - Saturday)

I’m not 100% sure that I had the protein shake last evening, but I logged it. I really felt whipped yesterday. There was no lifting in the afternoon, I opted for a nap instead. Even today I’m not moving that fast. I did very little this morning, and worked on my drawing in the afternoon. I need to spend most of the day tomorrow finishing the homework I didn’t do today. It’s a lot too - math, stats (lab), electricity, and prepare for the electricity lab on Monday. We have to do two labs on Monday because we’re off the following Monday. It’s kind of the same for our CAD drawing. Technically it’s due Feb 16th, which is a day off. I think he’s maybe moved the due date to the 17th, but we’ll miss a class on the 16th. I suspect that if we wanted to make a big deal about it he’d probably let us sit in on his class on the 17th. However, we have a test that day following the class.

In fact, somewhere last week we got kind of busy on the test sides. I have:

Math, Thursday
Electricity, Friday
Statistics, Tuesday (following week)

Stats I probably don’t have to worry about, and even the math should be okay. I just need to catch up on the homework tomorrow and I should be okay. I suspect no matter what I do tomorrow I’ll be busy on this coming Tuesday as well.

Oh, and we got our warmer weather today. Unfortunately with that has come a minor leak in the roof. It’s dripping through a light fixture (that we don’t use - good thing). There’s a bucket under it and there’s about an inch of water from when we noticed it about 6 hours ago. So it’s not a huge deal. However, the roof is not that old (replaced within the last 5 years), and should not be leaking. My mother is nicer than I am, she hasn’t called the guy yet. He’s actually a neighbour, and I know that he will fix it. At the moment though, I don’t think there’s much that can be done. There’s a cap of snow and ice and I think the water is getting trapped underneath. There’s a chance it will sort itself out in the next few days (except for Sunday, the rest of the week will be above freezing). We’ve had a very atypical snowfall this year.

I might as well add my food for the day while I’m here. I feel like I didn’t do much today, and then I realized that I should have added an hour on the treadmill as well. Oh well, I’ll fit it in somewhere before Friday. Normally I’d do an hour on Thurs morning but my tutoring session has been changed (my choice) to then. Although I should be out early on Thursday so I’ll do it when I get home. So it looks like treadmill time next Saturday.

Food for the day:

Total: 2199 (24% fat, 41% carbs, 35% protein)

Breakfast: breakfast bake, thintini, clementines (410)
AM Snack: protein shake (191)
Lunch: multi-grain tortilla, mustard, pork tenderloin, lettuce, celery, apple (428)
PM Snack: hummus, carrots, flatbread (236)
Dinner: turkey/beef burgers (2), thintini, condiments, salad w/dressing (705)
Late Snack: protein shake, fruit salad (230)

So, I’ve been thinking about last night. I managed to get to bed without doing too much damage (ie. had dinner, but no snack) although my weight is kind of wonky this morning (higher than it should be). I ended up 315 calories over the 2300 that I should have had, and still ended at 25% protein. Of course, I drank less than half the water I normally do, and replaced that liquid with beer.

The thing is that I do kind of enjoy these once a week things, and being able to plan for them to end at 4pm (when they kick us out). What ended up putting me over was the food, not the drink. However, I don’t see me not eating while drinking 3 or 4 beers. I could drink less (and probably should) but I also don’t see that changing by much.

So… new plan. Drop Sat-Thu by 100 calories a day, and not worry so much about Friday afternoons. The only catch with this is that it might screw up my Sunday weigh-ins (we’ll see how that goes), although in the long run I should still go down from week to week. I think I’m willing to live with that for a little while.

So, food for yesterday:

Total: 2615 (25% fat, 32% carbs, 25% protein, 18% alcohol)

Breakfast: egg/egg white scramble with cheese and salsa, whole wheat pita, clementines (514)
AM Snack: none (0)
Lunch: whole wheat pita, smoked turkey, cheese, lettuce, onion, salad dressing, apple (529)
PM Snack: beer, chicken fajita wrap (1116)
Dinner: chicken thighs, curry sauce, broccoli/cauliflower/carrots, salad w/dressing (456)
Late Snack: none (0)

Again, I’m kind of late getting this entry made. I need to be up in 7.5 hours, so quick and dirty it is. I did manage to also get 2×30 min sessions on the treadmill in the afternoon (total cals - 415). Did lots of homework, and I think I’m pretty much caught up - until tomorrow starts of course!

Food for today:

Total: 2303 (27% fat, 40% carbs, 33% protein)

Pre-WO: protein shake (179)
Breakfast: two scrambled eggs, honey oatmeal bread, jam, clementines (352)
AM Snack: blueberry bran snack cake (103)
Lunch: turkey noodle soup, honey oatmeal bread, apple (399)
PM Snack: hummus, carrots, flatbread (236)
Dinner: turkey/beef hamburgers(2), whole wheat roll(1), condiments, salad w/dressing (695)
Late Snack: protein shake, fruit salad (339)

- - - -

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 B5 (10 of 10)

1: One-arm Dumbbell Snatch - skipped
2: Forward Lunge - 65t/5, 65t/5, 65t/5, 65t/5
3: Romanian Deadlift - 135t/5, 135t/5, 135t/5, 135t/5
4: Side to Side Push-up - 5, 5, 5, 5 (subbed regular push-ups)
5: Bent-over Row - 135t/5, 135t/5, 135t/5, 135t/5
6: Dumbbell Alternating Press - 25e/5, 25e/5, 25e/5, 25e/5
7: Negative Chin-ups - 5, 5, 5, 5
8: Seated Russian Twist - 25t/5, 25t/5, 25t/5, 25t/5
9: Four-point Plank - 45sec, 45sec, 45sec, 45sec

Total time: 65 mins
HR monitor: 421 cals, Max: 156 (88%), Avg: 123 (69%)

I skipped the one-arm dumbbell snatch today and subbed in regular push-ups for the side to side ones. I’ve noticed that the elbow only really bothers me on single arm movements, so this seemed like the best alternative. Although I still kept in the alternating press. It was actually a pretty decent workout for an early morning one. I’ll have to take some time before Friday to do sheets for the next set of workouts.

I’ve pretty much decided to switch the Thurs AM workout to a Friday PM one. I’m better doing cardio in the morning, so I’ll do it on Thursday mornings. Although this week I may be tutoring someone (yet to be decided).

Today was a weird day. It’s kind of a long day with perhaps a couple of high pressure classes. The morning starts with Algebra, followed by Statistics. Neither are particularly tough classes (at least for me). Without a break we go into an Electricity lab, with the nutty professor. It started with a quiz that I think was very easy (just two questions), although we did two labs today, which made it time consuming. It wasn’t too bad, and we got both done (primarily because I answered some of the questions that I could before the lab). We got 9/10 on both previous labs… so I’m okay with that (I didn’t see a 10/10, so that makes me feel okay about it).

The big problem came after the lab. We had an hour and twenty minutes before CAD, and since the lab is empty I decided to head there. Technically you can’t eat in the lab (but everyone does), and you definitely can’t in the open access lab. This was a huge mistake. There were lots of people there and people are trying to complete the drawing for today (which should have been done except for the new stuff today), people wanting to compare sectional views for next week’s drawing, people asking questions about Minitab (out stats package), people asking questions about our Problem Solving lab (due Thursday).

I GOT NOTHING DONE!

I was just going to decompress after electricity and surf the net, catch up on logs, etc. I got I think one post made and never got back to it. I think Mon/Wed/Fri I’m going to take my laptop and then hide from people during my longer breaks. Last semester I took it a couple of times, and I think I had a problem with getting the wireless to work. However, even if I don’t get that figured out, I could have finished my Minitab project and worked on next week’s CAD file. I’m starting to lose my patience a little. To some extent I don’t mind helping people (if I can) since it helps me learn better. However, I can’t help everyone, all the time, at the same time.

There you go, venting over. By the time I got out of CAD (thankfully early) I had a blinding headache. I’m not sure though that some of it isn’t food related. I think next week I need to plan a lower calorie dinner and try fitting in a few snacks as well. Breakfast was at ~7:30am, Lunch was at ~1pm and I left the afternoon snack until I was home ~4:30.  So, I’ve made a list of homework to do for tomorrow (to keep me on track). So the plan is to get up reasonably early and do a session of lifting, then work on the school work.

Food for today:

Total: 2002 (29% fat, 37% carbs, 34% protein)

Breakfast: egg/egg white omelet with salsa, honey oatmeal bread, jam, clementines (413)
AM Snack: none (0)
Lunch: whole wheat tortillas, mustard, sirloin steak, apple (462)
PM Snack: blueberry bran snack cake (206)
Dinner: szechwan beef stir-fry, salad w/dressing (690)
Late Snack: protein shake, fruit salad (230)

Really quick post as I’d planned on being in bed in about 10 minutes….

Today was homework, more homework, laundry, and I put together a pan on the chocolate zucchini cake (the version with the protein powder) just before dinner. There was no Sunday workout as my arm was bugging me from the typing and writing from the homework. Oh, and I reloaded one of the empty wood bins (not a huge job, just a couple of loads), and barbecued the steak out in the very cold night.

So, that was my very boring, but very busy day. I realised tonight that I had planned on transplanting the geranium seedlings, and starting a few other seeds, but that just didn’t happen. I’m not sure it’s going to happen until later in the week, or maybe next weekend. Ugh, when did I get so busy all of a sudden?

The macros are a little different than the planned ones were. The cake came out well, and I couldn’t fit all 24 pieces in the container for the freezer. So I gave a piece to my mother and had 2 pieces with my evening snack. So, a little less protein, a little more carbs and fat than planned, but well worth it. I really think with some kind of icing (even just melted chocolate chips) you could serve this to people and they would never know.

Food for yesterday:

Total: 1999 (28% fat, 42% carbs, 30% protein)

Breakfast: two fried eggs, honey oatmeal bread, clementines (402)
AM Snack: none (0)
Lunch: mushroom barley soup, honey oatmeal bread, apple (401)
PM Snack: hummus, carrots, flatbread (236)
Dinner: sirloin steak, corn, butter (677)

Late Snack: chocolate zucchini, fruit salad (284)

I did it again, skipped last night’s post. So, a quick recap of what I did yesterday:

Electricity homework
Most of my Minitab lab (from Thurs, but due Wed)

60 mins on the treadmill (total cals - 413)

Food for yesterday:

Total: 2007 (28% fat, 41% carbs, 31% protein)

Breakfast: egg/egg white omelet with salsa and cheese, honey oatmeal bread, jam, clementines (456)
AM Snack: blueberry bran snack cake (103)
Lunch: lentil soup with chicken, honey oatmeal bread, apple (429)
PM Snack: hummus, carrots, flatbread (217)
Dinner: corned beef, chicken & turkey sausage, cabbage w/tomato sauce, butter (496)
Late Snack: protein shake, fruit salad (307)