Last night I got home a bit later than I expected from the Marathon and didn't have dinner until 8pm. Had a gluten-free personal pizza, a new discovery, and added sauteed vegetables along with a green salad. Wanted to fast 12 hours overnight so when I awoke at 4:30am I had two ounces of cleanse for life and went about training clients. At 8:30 I had a break and went out for breakfast. Had my Isalean shake in pudding form with a banana and I allowed myself the enjoyment of a bagel with light cream cheese. I think that craving was because of the pizza the night before. In any case I did consume a lot of calories, but it's best to have these early anyway. Will put in a weight training session and a 9 mile run shortly after breakfast.Today's weight focus is on legs and shoulders.
| Side lying shoulder external rotation | 11/2/09 | 3x10 | 8# | Left still weaker. 12 reps with right |
| BB squat | 11/2 | 3x10 | 95# | Good but heavy |
| BB deadlift | 11/2 | 3x8 | 115# | Very heavy, not great ROM |
| Standing curl bar OHP | 11/2 | 3x10 | 40# | Fairly easy |
| Seated DB Arnold shoulder | 11/2 | 3
x10 |
12# | Fairly easy |
| Standing DB lateral raise | 11/2 | 3x10 | 12# | moderate |
Following the weight training session I went for a moderate distance 9 mile run, flat, from john street, through battery park and up the west side. Turn around at 4.5 miles and return. Goal was a pace of 9:20 and HR av below 160bpm. Warmed up 1 mile, along the water there was a descent headwind on the way uptown. Noticed my HR was well below the planned 160bpm so picked up the pace a bit. Drinking pure water and energy feels great but had to stop for the bathroom at 4 miles before turning around near 14th street. The main set was 7 miles, av pace 9:02 and HR av 156. Had this been less flat i'm sure i would have slowed to the planned 9:20 pace, but everything was feeling really good so I went with the faster pace. Didn't eat anything for a while. Not hungry at all. Had lunch around 2:30 which was a scoop of iselean soup along with a 2 egg omelette with some leftover sauted veggies from yesterday. Dinner will be a repeat of Saturday, fish in a predominantly tomato based sauce over sauteed swiss chard and a side of roasted asparagus. So everything besides that bagel was really healthy and unprocessed. Lets see if the scale shows a drop in weight tomorrow over the 116 this morning. Might have dessert though.