I have to say that day was just about as perfect as it can get. It’s a short day as well for me since I need to be in bed by 2PM. I do tend to make the most of the day though and I do that by getting up at 3AM.
So I was off to the gym at 4:30Am just after a very good breakfast that I will post at the end of this one.
I started it all with my cardio session of 2 hours again. It was an OK workout only because I am still having a bit of an issue on the treadmill; both with my knee and my right foot. So for the treadmill I have to lower the incline and that seems to help those issues out. I still hope I am able to keep on building up my endurance. I don’t feel like I am but come September 1st or so when I have my next evaluation I’ll sure find out then. I know I can do the endurance test on my own but right now I don’t want to know the results. All in all I did do 2 hours though and that is something to be proud about. I still have the motivation , determination and drive to workout to the best of my ability.
So for my Cardio I did:
- 35 minutes of Elliptical Trainer @ 1.91 miles, Level 25, Average speed of 3.28 mph & 600 calories burned.
- 70 minutes on Treadmill @3.85 miles, Average speed of 3.35 mph. I did Incline of 11% for 8 minutes and 13% fro 2 minutes-repeated 3 times. Then my knee and foot started hurting again so the second half the incline went from 8-9% and increase the speed at times from3.4-3.5 mph. & 904 calories burned.
- 15 minutes on Bike @ 3.69 miles, Level 11 & 220 calories burned.
So for this workout of 2 hours I burned about 1724 calories.
From there I was able to rest a bit before I worked out with Chris on the TRX Suspension Training. That went pretty good as well and we were able to work the arms, chest and shoulders today. I feel it’s not the best way to work the arms but it still is a good workout and it add variety. Tomorrow we will again be working the arms but this time with weights 
We did the following with the TRX system:
- Curls
- One Arm Curls
- Skull Crushers
- Chest Press
- Shoulder flys and lifts
- Laps
- ALL above repeated 4 times
It was a good workout and in this part I burned around 900 calories.
After both of those workout I went home and found time for a little bit of relaxation by the pool. There I spent some time in the pool and equal time laying in the hot tub to relax those sore muscles. What a way to wrap up my day. If I didn’t have to have some lunch and then sleep I could have stayed by the pool all day. It was just awesome to have some great balance in my day.
Now for what I ate today that went and will goes as follows. Now for some reason because it is a short day I am not able to get all my protein and vegetables in. I really don’t know how to correct this problems so these meals will have to suffice for now. I am not hungry so I guess that’s a good thing as well.
My EATS:
Breakfast:@ 3:30 AM
- Egg Whites with grilled onions
- ½Cup Oatmeal with cinnamon
Snack: @ 9:45 (after workout)
- Mixed Nuts (Almonds, Seeds, Cashews) non-salted
Lunch:
- Grilled Chicken
- Raw Cabbage, Cauliflower, Broccoli, Cucumber and Green pepper salad with some fresh dill & some freshly squeezed lemon & 1T Udo Oil.
- ¼ Brown Rice
Snack:
- Chicken Breast
- Sliced Cucumbers and Broccoli
So that wraps it up for another good healthy day of exercise and eating. Now it’s almost time for bed. But first though I might do some reading to unwind a bit more.
Have a great day all
11 Comments
July 17, 2009 at 11:11 am
You are doing very well Rob. I swear I get tired every time I read your workouts. You work your butt off man.
July 17, 2009 at 10:09 pm
Thanks there. nice to hear from you. nothing I do could compare to the energy you have in your marathons and Ultra. I am always amazed on how you could run for so long, without someone chasing you
Then again you got were you are by being this determined and motivated. Yopu 2 keep up the good work.
July 17, 2009 at 9:44 am
Rob
I so much like that no food group has been eliminated from your diet. The moment any one is taken out (grains, legumes, fat, etc.) then you know you are riding a magic carpet which will crash. The ride just won’t carry you through a lifetime.
Clean eating is simply a habit, as is unhealthy eating. It is not so difficult once it has become a habit. Nor is it dull, boring, repetitive, or unimaginative.
Friday is upon me and that means a movie night at home with a ‘fine’ bottle of wine. Thankfully that ‘food group’ is still in my repertoire!
Roughage on!
July 17, 2009 at 10:34 am
A lot of what I learned and adapted I got from Paul. Now it’s up to me who has to adapt this way of healthy eating. What i like about it is like you said, I am not leaving anything out. I don’t feel deprived and most importantly I feel full. This is a ahbit that I plan on always having as apart of me.
So happy Friday and enjoy those squeezed grapes, I guess you call it wine
Have fun and enjoy your wonderful evening with the movie and great company.
July 16, 2009 at 7:27 pm
Hey rob, I am glad to see the extensive amount of writing you put to the blog. This shows a great interest and appreciation for the process you are partaking in. Keep up the good work. The cardio looks great and so does the eating! One suggestion, add a roughage veggie to the morning omelet. You can still put the onions in there but having a fiberous veggie will get you started on the right track, with blood sugar, passing food, and getting all of your veggie servings in. Onions are great for taste/flavor only. Additionally, I would always eat at least one serving of fish daily rather then two chicken….
Have a good night at work!
Paul
July 16, 2009 at 10:09 pm
I do enjoy this whole process that I am partaking and I am hoping that it will enhance my training abilities once I become a personal trainer, which as you might know is one of my goals in life. I see were I could now improve or tweak in some more. I for some reason never thought of adding the broccoli and cauliflower into my omelet. I have seen it done before but really thought I was getting more than enough other vegetables in through out the day. Sound it’s a done deal.. More roughage added today, plus will be adding in some mixed nuts as well as a snack later on.
Glad that you thought the cardio was OK. I was thinking that you might thought that I should have increased the intensity a bit more.
Thanks again for you input and help. I am constantly learning new things from ya that I know can only help educate me more in living fit and healthy. Plus will hep me get the weight off in a more manageable and realistic way.
Off to work…
Catch Ya later bro….
July 16, 2009 at 4:52 pm
Another great day Rob! The egg whites and onions sound delicious right now. I may have to make a version of that this weekend. Have a great one!
July 16, 2009 at 9:44 pm
They are pretty tasty and this morning I added some Broccoli and Cauliflower to the mix. I guess I need more veggies
It’s still pretty filling and for me that’s a good thing 
Hope your flight back was a safe one and that you probably walked fast in the AM to get ahead of the others 
July 16, 2009 at 11:49 am
Looks like a great workout and nice eating for a short day! You have a bad right foot, my bad foot is my left….if you ever need a three-legged race partner, let me know
July 16, 2009 at 11:29 am
may I say sir, (and I may have previously, so please accept my apologies if I have), but you are a BEAST!
July 16, 2009 at 11:54 am
I have to say that no one has ever called me a Beast!
I take it as a compliment though my friend. I do try hard like many others to get to that healthy lifestyle and active as well. It’s not an easy task at times but I have 2 great trainers that truly help me along and provide so much knowledge to me as well. It’s just not nutritional but mental knowledge as well. No many things need to change in our lives to get to the point were we are not only healthy physically, but mentally as well. So thanks so much for that awesome compliment.