Everyday Systems

First day of No S, been reading about it and it's finally time to do it.

B - oatmeal with honey and coffee

L - Spaghetti wit marina sauce

D - Mac and cheese with garlic toast

Worked out:

Warm up:
10 jumping jacks
10 pushups

Stretch:
Roll out the joints

Workout:
10 push ups
10 crunches
10 body wieght squat
10 wide push ups
10 reverse crunches
10 sumo squats
10 close push ups
10 oblique crunches R/L
10 feet together squats

done with no rest and repeated 3 times

Kenpo:
Long Form 5 slowly

I have to get used to spacing my meals a bit more than I'm used to, but other that everything went good

Starting Weight = 265 lbs

all greens

1.5 mile walk/jog. the 1st time I've ran in probably 20 years

1.5 hours of Kenpo teaching

B-1 egg, 1 egg white fried w/pepper cheese on wheat bread

L - Rice, corn, tomato, black bean and chicken

D - Cheesy Taco rice thingy

All Green

B - Egg Sandwich

L - Gryo with fries

D - 2 BLTs

I did have 2 BLTs for dinner , but there wasn't any sides and they were small so I counted that as a success.

I did everything I could to not workout, but at about 9:30 I got my butt off the couch and worked out.

Push up / Crunch / Squat workout from before

So far 3 days with all green

all greens

1.5 mile walk/jog

Kenpo class was cancelled but still worked on some stuff on my own.

B - leftover hamburger paty and leftoveer mac nan cheese

L - Panchero's burrito

D - 4 slices of French toast

2 out of 3 greens

Didn't workout today , I usally workout at lunch, but we're short staffed and just didn't have the time. Since I work a 2nd overnight job I didn't workout at home, just tried to get some rest.

B - Scrambled eggs, 2 slices of bacon and wheat toast

L - Freid chicken breast an dwing with mashed potatos

D - Hamburger helper

Had some good S days, hit the chinese buffet after Kenpo class on Saturday and had some chips and dip on Sunday. Didn't have any sweets though, just didn't have the urge for 'em.

All greens today.

Push up / Crunch / Squat workout, did the cycle 3 times.

B - Egg sandwich on wheat

L - Rice, corn, balck beans, tomatoes and chicken mix with a Yoplait yogurt

D - 2 penut butter and syrup sandwiches

3 Kenpo classes taught for 3 hours total.

The tough part is I'm always hungry after class, but I got through it.

All greens today.

B - egg Sandwich on wheat

L - Rice, black beans, tomatos and chicken mix with potato sald and crosaint(sp)

D - Chili and cornbread

Tried a sledghammer workout

10 overhead strikes right side
10 overhead strikes left side
10 shovels right side
10 shovels left side
10 choppers right side
10 choppers left side
10 butter churns right side
10 butter churns left side
10 flip ups right side
10 flip ups left side

3 times through with a 2 minute rest between cycles

A great work out! definately adding it to my routines

1 1/2 of Kenpo teaching and class

2 OUT OF 3 GREENS

I was real sore after the sledgehammer workout so I took a rest day.

B - Egg sandwich on wheat, bagel with strawberry cream cheese

L - Kung Pao chicken, fried rice and egg roll

D - Fried checken breast ans wing with mashed potatoes

Kenpo off day.

back on track with all greens today.

Did the sledgehammer workout again, 3 cycles

B - Breakfast burrito, small hashbrowns, and OJ

L - Jimmy John's Itailian nitee club sub

D - Spaghetti and chicken grilled breast and garlic toast

I think the portions were a little big so 'll have to keep an eyey on that.

light Kenpo workout, mostly review and analysis.

all greens

B - Oatmeal and honey

L - Garlic chicken with rice and egg roll

D - Ravioli with garlic bread and cornbread

"Burn Notice" workout

"Long and lean" is Burn Notice star Jeffrey Donovan's trainer Matt Aquino's goal for this metabolic strength-training strategy. The simple 30-minute routine requires no weights but will deliver noticeable results when performed three to four times a week.

Hot To Do It:
Aquino recommends immediately moving from one exercise to the next, taking as little rest as necessary in order to keep your heart rate up and burn the most fat. Make sure all reps are slow and controlled so you develop maximum muscle control and coordination (ideal for beginners).

The Exercises:

20 Pushups
5 Inside grip pullups
20 Diamond pushups
20 Resistance-band curls
20 Reverse lunges
5 Inside grip pullups
3 Minutes of shadow-boxing
30 Abdominal scissor kicks
30 Abdominal flutter kicks
15 Abdominal V-ups

Subs the pull ups with kettlebell rows and the band curls with kettlebell curls

Picked up one of those pull up bars that fits in the doorway

Big ol' S days over the weekend, Kinda over did it with the girl scout cookies, won't be doing that again.

Monday 3 greens and a yellow

I got a killer migrane in the evening because my portions were too small for all the activity so I had a 4th meal to help it.

B - Egg sandwich on wheat

L - Lean Cuisine Pot stickers

D - Spaghetti and garlic toast

4th - Chicken Burrito

Burn Notice workout

3 hours of Kenpo teaching

Tuesday

All greens

B - Sausage mcmuffin w/egg and hasbrown

L - 6" turkey sub, no mayo, no cheese from Subway

D - Hamburger Helper, clili mac

1:15 of Kenpo teaching

30 minutes of cardio

bed by 11 both nights

Welcome, and I've gotta ask... what's kenpo?