Tuesday, February 18, 2014

Heavy workout day!

With my Monday morning Goalbusters class canceled due to the holiday, my wife and I made plans to go to the gym last night and workout. I was working from home due to the school closings and it ended up being a very hungry day for me overall, and I ate quite a bit of extra food in preparation for the gym that night.


Medifast Meal 1: 
  • 1 Medifast Ready to Drink Dutch Chocolate Shake
Medifast Meal 2:
  • 1 Medifast Caramel Crunch Bar (heated in the microwave for 10 seconds and rolled in some sea salt)
Medifast Meal 3:
  • 1 Medifast Vegetable Chili (that had been soaking all morning to soften the beans)
  • 2 oz of taco-seasoned 99% fat free ground turkey (leftovers)
  • 1 tbsp Chili Powder
  • 1 tsp Tony Chachere's Creole Seasoning
  • 10 Papa Johns Chicken Poppers 
Medifast Meal 4:
  • 1 Medifast Blueberry Muffin Soft Bake
  • 1 Laughing Cow Original Swiss Wedge
  • 15 Trader Joe's dry-roasted Wasabi Almonds

Lean and Green:
  • 6 oz of boneless skinless chicken breast
  • 1 cup of no-salt added canned mushrooms
  • 1 tbsp House of Tsang Mandarin Marinade
  • 1 tbsp Ground ginger
  • 1 tsp Lemon Peel
  • 1 tsp Mirin
  • 2 tsp Sriacha
  • .5 tbsp Olive Oil
Medifast Meal 5:
  • 1 Medifast Soft-bake Brownie
  • 2 tbsp PB2
So, if you look at this menu I had the following add-ons:

2 oz ground turkey, 1 laughing cow wedge, 15 almonds, 2tbsp PB2, and TEN FAST FOOD CHICKEN NUGGETS. Now, I ordered the chicken along with my daughter's pizza (she's not on Medifast with us and we hadn't ordered pizza in over a month... and she was home from school, I splurged) but I checked them ahead of time. The order of 10 was 200 calories and 4 grams of carbs... so I went with it.

Even with the add-ons, I hit just over 1200 calories pre-condiments. I rarely track the condiments I add, even though I know they are full of calories and sodium, it's just too much of a pain in the butt to get all that into MFP every single day, and I don't measure them religiously when cooking, it's a dash or a splash or 'enough to coat', or what have you. If I wasn't losing weight at all I might be convinced to get anal about it every day.


  • 20 minutes Elliptical - level 9
  • 10 minutes Elliptical - level 15

  • Bench Press, barbell - 3 sets of 5 repetitions, 95 lbs
  • Seated Row, machine - 2 sets of 10 repetitions, 135 lbs
  • Seated Row, machine - 1 set of 8 repetitions, 150 lbs
  • Squat, barbell - 3 sets of 5 repetitions, 95 lbs
  • Deadlift, barbell - 3 sets of 5 repetitions, 135 lbs
  • Seated Tricep Extensions, dumbbell - 2 sets of 5 repetitions, 60 lbs
  • Seated Biceps Curl, dumbell - 2 sets of 5 repetitions each arm, 35 lbs
  • Leg Press, machine - 3 sets of 10 repetitions, 300 lbs

Around 7 pm we went to the gym for our workout. I had planned to finish watching an episode of Breaking Bad on the elliptical, and then go lift weights. Unfortunately, though, Netflix was having issues on my phone so I ended up using the TV built into the elliptical and watched an episode of Family Guy. 

I did 20 minutes at level 9, and then the last 10 at level 15 to try and get a good sweat working, my heart rate topped out at 130! Two months ago it would have been yelling at me to decrease my effort to keep my heart rate down. I kept my hands on the HRM the entire workout and had entered  my weight and age, so I trusted the machine when it came back with a burn of 433 calories. 

After that I did a decent circuit, hitting arms chest and back with bench presses and rows, then legs with squats and deadlifts, back to arms for biceps and triceps, then finished off with leg presses. I did a lot more leg work than I have been doing, and the squats felt good, so I should incorporate those in more often.

I'm going to consider going back to Stronglifts 5x5, as well, although I can't do those at work, I have to go to the 'real gym' to get those workouts in. We'll see!


  1. I am so proud of you. Thanks for blogging. I haven't been to the gym in two weeks due to conferences. Reading your blog is going ro keep me more accountable as well!