Eric Van De Vens Blog

Not just another Word Press blog!

Manic Monday!

First, last nights food diary:

April 22, 2012

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Lunch
Chicken Whole Breast – Boneless Skinless Chicken, 6 oz 424 0g 16g 64g 210mg 204mg 0g 0g
Dinner
Hunt’s Manwich – Sloppy Joe Sauce W / Ground Beef , 1/2 cup 300 25g 10g 27g 65mg 590mg 5g 0g
Snacks
Udi’s Gluten Free – White Sandwich Bread, 2 slices 150 25g 5g 4g 0mg 290mg 1g 1g
Peter Pan – Crunchy Peanut Butter, 2 tbsp (32g) 200 6g 16g 8g 0mg 110mg 3g 3g
Smuckers – Rasberry Jam, 1 Tbsp 50 0g 0g 0g 0mg 0mg 0g 0g
Liquids
Robert Mondavi Woodbridge – Sauvignon Blanc, 5 ounces 119 3g 0g 0g 0mg 0mg 0g 0g
Lipton – Decaffeinated Tea Bags, 3 Tea Bag 0 0g 0g 0g 0mg 0mg 0g 0g
Home – Water, 64 oz 0 0g 0g 0g 0mg 0mg 0g 0g
Diet Sierra Mist – Diet Soda, 12 oz 0 0g 0g 0g 0mg 35mg 0g 0g
Supplements
Centrum – Centrum Silver Supplement, 1 Tablet 5 2g 0g 0g 0mg 0mg 1g 0g
Bsn – N.O. Xplode, 1 scoop 25 6g 0g 0g 0mg 235mg 0g 0g
Patenthealth,Llc – Trigosamine, 3 capsules 15 2g 0g 1g 0mg 100mg 0g 0g
TOTAL: 1,288 69g 47g 104g 275mg 1,564mg 10g 4

Even with the peanut butter and jelly sandwich, I was still fairly good. The giant-sized (4-shots of tequila) Tequila Sunrise, which wasn’t on the diary, contributed to the 3 pound weight gain. Fortunately, after work and a bunch of other related chores, I was down to 232 by the time I left for the gym at 4:00. And without any further ado….the workout!

Workout Summary
Workout type Manual Cool down
Equipment Treadmill Elapsed time 2
Date April 23, 2012 Average speed (mph) 2.9
Time Maximum Speed (mph) 3
User Data Distance (miles) 0.1
Age 51 Calories 11
Weight 232 Totals
Workout Elapsed time 32
Elapsed time 30 Average heart rate 158
Average heart rate 158 Maximum heart rate 168
Maximum heart rate 168 Average speed (mph) 4.7
Average speed (mph) 4.8 Maximum Speed (mph) 8
Maximum Speed (mph) 8 Average pace (miles) 12.22
Average pace (miles) 12.22 Distance (miles) 2.52
Distance (miles) 2.42 Calories 424
Calories 413

As our friends Jen and Paul carded their best performances last weekend using the Jeff Galloway run/walk method, I decided to give it a try. The results speak for themselves. A 12:22 pace for 30 minutes is a big improvement over any other run. The most important thing about this performance, is that there was no warm up. I walked at a three-mile per hour pace for one minute. Then, ran at a six-minute pace for 30 seconds. Then, one minute at three miles an hour, one minute at seven miles per hour. Then 30 seconds at 3 mph, 2 minutes at 6 mph, alternating back and forth until there were three minutes left. I then ran at 8 mph for 90 seconds and then, 3 mph for 30 seconds, followed by a 2 minute cool down at 3 mph. When I was running at 8 mph, I felt really good..like I found another gear! I could probably sprint much faster, but, I think the treadmill only goes up to 8 mph.

I had no cramping, was not tired, and probably, could have run another five miles at least this way. And, this was at the end of the day. Next week starts the running in the real world, three days a week and two days on the treadmill. Once I get the pacing down, things should get real interesting!

After the run, time for the weight lifting portion of the workout.

April 23, 2012

EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Stair-treadmill ergometer, general 425 32
Strength Training
Triceps Pull-down 3 10 110
Standing Biceps Curl, Dumbell 3 10 25
Standard Bench Press 3 10 225
Seated Biceps Curl 3 8 120
TOTALS: 425 32 12 38 475

Working out at 4:30 will never happen again! Every retard, no offense to the mentally handicapped, known to man, was at the gym. I won’t go on a rant here, but, suffice it to say, some of you really need to stay home! I’ll be returning to my normal workout time of 5:00 am!

Today was a somewhat heavy workout as time was limited by the fact that some people have the gym equipment confused with leaning posts! They also seem to think that some of the machines are actually phone booths! Where is Kiefer Sutherland when you need him! “Come on Stu”!!!! 🙂

In any event, I got through the workout with little problem, then it was time to come home and make dinner. Tonight was Chicken Francese, or my simplified version of it. Pounded chicken breasts, covered with salt and pepper, fried in olive oil, then, add one cup of white wine, some butter and as much chopped garlic as you like. Thirty minutes later, you have this:

And, a simple salad of lettuce, tomato and Kens Sweet onion dressing!

Tomorrow, I’ll post the food diary, which unless I eat everything in the house tonight, will show negative intake numbers. I don’t think the dinner numbers are correct for the chicken, but I am sure that whatever the numbers are, they will be under 1,500 calories.

Tomorrow I also have a big inspection on a large home to do and as the home is older, I am sure there will be plenty to find wrong! I’ll try to get the blog up in the am, before the inspection.

I hope everyone has a great night!

Advertisements

April 23, 2012 - Posted by | Health and Fitness, Running, Weight Training | , , , , , , , , , , , , , , , ,

No comments yet.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: