"TLFC" exercise and accountability support!

Today's workouts: biking, indoors (26 min) and outdoors (18 min) with a wind advisory—challenging. A smidge of strength training with dumbbells, 10-15 min. stretching. Also 9,000 steps.

Meals: chocolate keto clusters and chicken and beef sausage links; leftover tofu coconut curry (no rice); chicken and dumplings in the instapot. Snacks: a 31 g. serving of Double Good's easy peasy caramel cheesy popcorn (the food version of crack); a clementine; a Doc Pop. Total calories: 1700+, a bit high for me these days but just the biking burned 550 calories.

Workout: Cardio - Incline treadmill walk - 1hr (785 calories), Snow shoveling - 20 minutes (175 calories)

Food: Dinner last night was unstuffed peppers.

Workout: Cardio - Incline treadmill walk - 1hr (785 calories)

Food: Dinner last night was home grilled burgers.

Strength: Upper Body, DB Day

DB Bench Press <<superset>> 1A DB Row 5x5
Incline Cable Fly 3x10
1A Pulldown 3x10
DB Shrugs 3x10
DB Arnold Press 3x10
DB Hammer Curl <<superset>> Lying DB Extend 3x10
Cable Side Crunches 2x10 <<alternate>> Side Plank 2x30 sec

Food: Last night was French onion baked chicken with baked tater tots.

Monday
Strength: Upper Body, BB Day

Bench Press 4x10
BB Row 4x10
Incline Bench Press 3x10
Pullups 3xAMRAP
BB Shrugs 3x10
Standing BB OHP 3x10
Preacher Curl 3x10
Cable Pushdown 3x10
Cable Woodchopper 2x10 «alternate with» Palloff Press 2x10s

Analysis: Got terrible sleep Sunday night, and had to be at the office extra early so my workout got pushed to the afternoon. Just wasn't feeling it, had to drop the weights used by 10% across the board. I'm telling myself that's a product of sleep and daily timing, and is not a sign of starting to lose strength while losing weight. Also, can I say how much I hate doing the standing BB OHP? I know my form is terrible, I've watched videos of correct form but cannot seem to apply it to myself, always end up feeling it more in my core and less in my shoulders, not helped by the fact I have to lower the weight significantly compared to a seated version. Bah.

Tuesday
Workout: Cardio - Incline treadmill walk - 1hr (785 calories)

Food: Dinner last night was stir-fried steak with rice and veggies.

Yesterday afternoon: 30 minutes on the exercise bike, 7 miles and change. My first mile took 5 min (warm-up), the other 6 were 4 min each. I'm getting faster!

First thing this morning: 32 minutes on the treadmill, consisting of a 2 min warm-up walk, 22 min jog at 5 mph with two "sprints" at 5.3 pace, then 5 min at 3 mph with a 6% incline, then the last few min at 3.5 with no incline.

I've signed up for an indoor triathlon taking place in a couple of weeks. The time for each leg is short, but that means an intense pace.

Some family members and I met up for a couple of days in Hot Springs, AR. I 100% recommend the Quapaw Spa and its four pools at 95, 98, 102,and 104 F. We rotated through them for two hours and chatted the whole time. I set my watch to indoor swim out of curiosity-- 425 meters covered! For comparison, I swam 800 m in 26 minutes last week. So it wasn't a workout but probably did more good in a holistic sense.

Exercise: I completed a short and fast swim in a lake today because my gym's pool is out of commission until May. It was brutally cold and I should have worn my wetsuit instead of toughing it out. In 8.5 min. of active swimming my watch logged me at 607 yards, or 555 meters. That's remarkable given my pool swim last week (800 m. in 26 min), so much so that I almost don't believe it. I've heard cold water makes you faster but this is next level, or my watch is hallucinating. I was wearing Chacos on my feet but that felt like a drag in the water, not like fins at all.

Nutrition: Greek yogurt and keto clusters and nectarine slices; a fried egg and chicken sausages with a sliver of burger and sauteed onions and home canned pickles; a homemade beef and bean enchilada with .25 c. of Basmati rice and some shredded lettuce. Drinks: lots of water, a hot tea with milk added; half a Doc Pop; half of a carbonated, flavored water. Approx. 1500 cal.

Flying to visit a friend tomorrow in South Texas. Yay!

Exercise. My planned brick workout morphed into a 20min ex bike ride and treadmill walking because I left my running shoes at home. Also strength training, 60 min total in the gym.

Nutrition. Two black teas, a Quest cookie, a spoonful of Mac n cheese, half a pluot so far. Oh, and 3 Oreo Thins.

Probably will eat a leftover enchilada when my family gets pizza tonight. I'd planned a visit to a friend in TX but my flight was cancelled because of weather. The airline wanted to rebook me on a 6am flight tomorrow, but given the distance from my house to the airport, I'd have to leave at 3.30 am. Not happening!

Actually, for supper I had a slice of thin crust cheese and a cheese breadstick. I tell myself I don't like pizza but if it is hot on the table, well, I won't be reheating leftovers.