Workout Log

Day 46

Breakfast: Breakfast burrito, coffee with milk
Lunch: Banana almond protein shake
Dinner: Chop chop salad

5 sets of 8 goblet squats with 15 lbs
4 sets of 12 push-ups
3 sets of 12 back extensions with 25 lbs
3 sets of 10 dumbbell rows with 15 lbs
2 sets of russian twists with 15 lbs
2 sets of weighted situps with 15 lbs


Day 35

Breakfast: coffee with milk, breakfast burrito

4 sets of 18 squats
4 sets of 12 push-ups
4 sets of 10 back step lunges
30 second plank

Day 31

Breakfast: protein and water (yuck)
Lunch: chicken with broccoli rabe in olive oil and garlic
Dinner: wine and potato crisps (the most paleo Super Bowl snack I had the ingredients for!)

4 sets of 6 squats 50 lbs
4 sets of walking lunges 10 yards
3 sets of 15 back extensions 25 lbs
2 50 yard sled pulls 100 lbs

Day 27

Breakfast: coffee with cream, breakfast burrito
Lunch: california roll and steamed vegetables
Dinner: banana almond protein shake

2 50 yard sled pulls 90 lbs
2 sets of 10 medicine ball slams 6 lbs
4 sets of 6 squats 45 lbs
3 sets of 12 push-ups
2 static chin-up holds 8 seconds
1 static chin-up hold 10 seconds
1 static chin-up hold 4 seconds

Day 19

Got a workout in today that I wouldn’t otherwise have gotten due to a rare early dismissal at the office! I don’t think I’ll ever stop being as excited as a kindergartener for early dismissals and snow days. =]

Breakfast: coffee with milk, breakfast burrito
Lunch: chicken thigh, broccoli, and tiny bit of fried rice =]
Snack: pumpkin pie protein shake
Dinner: breakfast mess

3 sets of 8 goblet squats 15 lbs
3 sets of 12 overhead presses 8 lbs
3 sets of 10 back extensions 25 lbs
3 sets of 12 lat pull downs 40 lbs

Day 17

Today was a tough one. I guess I’m either not eating enough, or not eating enough carbs, or both. My workout seriously kicked my butt! I did 10 minutes of fasted cardio and I was absolutely exhausted, something that shouldn’t have happened and seriously caused a problem when I went to do upper body. I guess now I know that fasted cardio on lifting days is not a good idea, and that throwing in a few extra carbs might not be all that bad of an idea.

Sometimes I try to throw myself so far into paleo when I first start out that I forget that I don’t need to reduce carbs to a zero and they still serve a purpose! So, I threw some potatoes into my yummy breakfast mess (which I can NOT wait to turn into breakfast burritos with the Paleo Wraps I am anxiously awaiting the arrival of).

On another note, I decided to do an update on my stats and there is a definite improvement from day 1! Down 5 pounds, and according to my hopefully accurate scale, I am down 0.5% body fat! Small changes are still changes and I’m excited about it!

Breakfast: pumpkin pie protein shake
Lunch: chop chop salad from Pompton Queens Diner (lettuce, chicken, bacon, gorgonzola, avocado, pear, tomatoes, corn, balsamic vinnegrette)
Dinner: breakfast mess (3 eggs, 3 slices of bacon, half of an onion, 2 red potatoes roasted in olive oil, mixed mexican cheese)
Snack: coffee with milk and coconut oil, apple

3 sets of 10 pushups
3 sets of 10 dumbbell press 8 lbs
2 static hold chin ups 10 seconds
3 sets of 10 lat pulldowns 40 lbs
3 sets of 10 russian twists 10 lbs
10 minutes on the elliptical

Weight: 121.2
Body fat %: 17.6
Water %: 61.90*
Muscle %: 39*
Bone mass: 4.6 lbs

*I’m confused by these two measurements and I believe there is probably an inaccuracy in my scale. If I calculate out the number of pounds of muscle I have, my body hasĀ 47.268 pounds of muscle.. BUT if you calculate what it was before, it was 48.8394 pounds? It doesn’t make sense that I actually lost muscle considering I’ve been doing strength exercises. Although it looks like my total body water went up, it really went down from 76.4772 pounds of water to 75.0228 pounds of water. I am guessing that my scale is improperly classifying muscle as water – I refuse to believe that the amount of muscle in my body is going down!

Day 16

Breakfast: coffee with Coffeemate coffee creamers, banana and almond butter protein shake
Lunch: 3 eggs, 3 slices of bacon, Mexican blend cheese, half a small onion
Dinner:Ruth’s Chris filet mignon and strip steak, asparagus with hollandaise sauce

3 sets of 8 kettlebell deadlifts 35 lbs
3 sets of 8 backstep lunges
3 sets of back extensions 25 lbs

“Before” progress pictures: