Diet and Workout for 9/26/07

Diet is exactly what's on paper and on FD. No changes. Dinner was awesome. I don't know if it was the new wok, or if it was some fresher broccoli, but whatever it is, it is good.

5:00 did come mighty early, and it was a struggle to just get my carcass out the door. It was just a jog -- not a run. But it burned enough calories (274) to cover the breakfast intake.

This afternoon's workout consisted of all upper body lifting and ab work, 3 sets of 12 reps each of:

• dumbbell presses
• dumbbell flys
• tricep kickbacks
• curls

The ab work was standard crunches, oblique crunches, bicycles, and leg raises.

The bike ride had a good five laps on the short track at 80-85% max effort. That puts me at around 30 seconds slower per lap (each lap is around 5 minutes), but I feel like I was getting stronger as I went along. The first 30 minutes were hard to get into a groove, but I felt great for the last 30 minutes.

Tomorrow's workout is going to be intense. I haven't found out if the track is available, but if it's not, then I'll be on the bike for some interval work at 90%+ effort for 10+ minutes at a time.