Day 3 - Back in the gym . . .

So yesterday I started tracking my daily intake on The Daily Plate again. I'm trying to get back into the habits that made an impact the first quarter of the year. I'm trying to eat right, work out, dress professionally at work, do all the things that I know make me feel good. Tracking my food on The Daily Plate was a good part of that. It let me easily see where I was, where I wanted to go and gave me a good idea of how to get there. If you click on those links, you'll be taken to my profile.

Last evening, I spent with Brandon at Lady Lucks Cowboy Up in Spanaway/Parkland. I'd never been there before. It's a pretty cool bar. The premise is something like Coyote Ugly, where at certain points during the evening, the waitresses do a little dance on a long table. It's kind of annoying cause during the songs they do that, the music is almost unbearably loud. I met Brandon there for dinner. I had a mushroom burger with swiss and grilled onions, a side salad with bleu cheese and some potato chips. It was pretty good, but I'm pretty sure it blew my calories for the day. I had about 1,600 left when I went in, but it had to be close to that. I also had a shot of Jack Daniels and about a gallon (nope, not kidding) of water. You get strange looks in a bar when all you do is order water after water after water.

This morning, I was back in the gym. My legs were (are?) still tired from Monday's double workout, so I took it a bit easy. I did a mile walking on the treadmill at 4.0 MPH, then a mile jogging at 5.0 MPH, then a quarter mile cool down walking at 3.5 MPH. After that I decided that I needed to start lifting again, so I worked on my upper body. I did:

• 3 X 10 @ 115 lbs Bench Press
• 3 X 10 @ 100 lbs Lat Pull Down
• 3 X 10 @ 50 lbs Tricep Extensions
• 3 X 10 @ 55 lbs Butterfly
• 2 X @ 20 lbs "7 Ups"
• 3 X 20 Crunches

For those of you that don't know what "7 Ups" are, Carl introduced me to these a couple months ago. They're killer on the biceps and shoulders. Basically you take a bar at whatever weight you're comfortable with (20 lbs is about the most I can do, my biceps are pretty weak) stand with feet shoulder width apart with the bar hanging down at your quads. Pull the bar 1/2 way up so it's parallel with the ground, lower back to your quads. Repeat 7 times. Next, start with the bar parallel to the ground and raise to your shoulders, then lower back to parallel. Repeat 7 times. Finally start with the bar back at your quads and raise all the way to your shoulders and back down. Repeat 7 times. That's one set. I wanted to do 3 sets, but I also wanted to know that two days from now, I'd be able to lift my arm to scratch my nose!

Overall it was a good workout. It feels good to be back at it again. Even if I do hate being up at the butt crack of dawn.

OH and yesterday I registered for the Tour De Pierce, the Dam2Dam and the Ocean Shores Tri. I'm committed now!

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