New Rules of Lifting for Abs - Week 6 - Sunday

I am up a pound this week. I wonder if I'm eating too much fruit.

Food:
coffee w/ skim milk [2]
cheese omelet w/ turkey bacon [9]
carrot sticks & pepper slices [0]
apple & cottage cheese [5]
venison burger w/ salad, cheese & homemade dressing [7] - I had to choose between a burger on a sandwich thin and two burgers (either would have been 6 points) and I'm glad I chose not to go with a burger on a sandwich thin because I would have wasted 3 points, as I was satisfied eating just one burger without bread (which would have just made me hungry).
oatmeal w/ banana, peanut butter & nutella [9]

I used all of my daily points did not go over my weeklies like I thought I would. It was hard, too.

New Rules of Lifting for Abs - Week 6 - Saturday

suspended fallout 1x12 each side
Swiss ball mountain climber 1x12 each side
cable half-kneeling chop 1x12 each side - I can't do this one because I don't have the equipment, but I'm going to keep writing it in

chin up 1x8, 1x6, 1x4, 1x8 - all assisted

dumbbell split squat 4x8x30 lbs each side
dumbbell two-point row 4x8x30 lbs each side

wide-grip deadlift w/ feet on weight plate 4x8x85 lbs
dumbbell alternating chest press on partial bench 4x8x25 lbs each side

metabolic workout: burpees (6-10 per minute for 10 minutes) - I got in 100 burpees. Next time, we do 11 minutes. Yay.

Food:
coffee w/ skim milk [1]
cheese omelet & toast w/ butter [8]
salad w/ light dressing, fruit & almonds [7]
cheese [4]
apple & pepper slices [0]
three bean & quinoa salad [9]
cheesecake pudding [2] - It's National Cheesecake Day!
oatmeal w/ banana, peanut butter & Nutella [9]

I used all of my daily points and have 3 weekly points remaining. Yes, 3 freaking points, with one day to go. I know technically, I have activity points but since it's so subjective, I can't confidently assign APs to my workouts. So that's just cushion.

New Rules of Lifting for Abs - Week 6 - Friday

I had a banana after I posted last night.

Today's workout was another short one - Mark, Move & Groove from Rockin' Body. Still fun!

I spent the day watching Day 1 of the CrossFit Games. It was incredibly inspiring! These men and women are in phenomenal shape. I know I will never make it as a competitor (though the old fogey Masters category is a possibility in 15-20 years) but it looks like "fun" in a twisted sort of way. I'll just wait and see how my March Spartan Race goes before I go getting all crazy.

Food:
coffee w/ skim milk [3]
scrambled eggs w/ onion, green pepper & cheese, sandwich thin w/ homemade apple spread [8]
salad w/ fruit, light dressing & almonds [7]
apple & yogurt [2]
three bean & quinoa salad w/ onions, green peppers & tomatoes [9]
apple [0]
oatmeal w/ peanut butter & nutella [8]

I used all of my daily points and have 14 weekly points remaining. I'm hungry, damn it.

New Rules of Lifting for Abs - Week 6 - Thursday

Of course, as soon as I posted last night that I wasn't hungry for anything, I wanted a peanut butter & nutella sandwich. I probably could have done without it but I will take the 8 point hit.

front plank & pulldown 1x12 each side
side plank & row 1x12 each side
Swiss ball jackknife 1x12
cable kneeling cross-body lift 1x12 each side - I can't do this one because I don't have the equipment, but I'm going to keep writing it in

shoulder press 1x8x45 lbs 1x6x50 lbs, 1x4x55 lbs, 1x8x50 lbs

dumbbell step up 4x8x30 lbs each side
one-arm dumbbell push press 4x8x30 lbs each side

dumbbell offload squat 2x8x10&20 lbs - switch sides on second set
(assisted) mixed grip chin up 2x8 - reverse grip on second set

metabolic workout: dumbbell swings (10-12 swings per minute for 10 minutes) - I did 12 swings per minute with a 20 pound dumbbell. I'd never done swings before. I really had to focus on using my hips to drive the movement and not my arms.

Food:
coffee w/ skim milk [3]
banana & cottage cheese [5]
salad w/ cheese, hard boiled egg & homemade dressing [9]
apple, ham & cheese roll up [6]
homemade beef stew [10]
cheese omelet w/ bagel thin [8]

I used all of my daily points and have 22 weekly points remaining. I think I'm going to have to start figuring activity points again because I am hungry! I'm not even craving bad food - just food!

New Rules of Lifting for Abs - Week 6 - Wednesday

I spent the entire morning and a good part of the afternoon moving furniture and dancing with the vacuum and mop. I had a blast. Then, I did the 15 minute beginner segment from Shaun T's Rockin' Body. My step-daughter did it with me and it was so much fun. I would have done the next segment if I'd had time.

Food:
coffee w/ skim milk [2]
hard boiled eggs & banana [4]
ham sandwich, salad w/ homemade dressing [9]
apple & yogurt [3]
carrot sticks [0]
mahi mahi w/ cheesy mixed vegetables [12]
banana [0]

I used all of my daily points and have 42 weekly points remaining. I kept hoping I'd find something else I wanted to eat but I just wasn't hungry after that banana. I wasn't all that hungry before the banana, and I probably shouldn't have eaten it.

New Rules of Lifting for Abs - Week 6 - Tuesday

suspended fallout 1x12
Swiss ball mountain climber 1x12 each side
cable half-kneeling chop 1x12 each side - I can't do this one because I don't have the equipment, but I'm going to keep writing it in

front squat 1x8x45 lbs 1x6x50 lbs, 1x4x55 lbs, 1x8x50 lbs - I really hate these. I tried two different grips. One hurts my wrists, the other hurts the front of my shoulders. I can't win. So I bitch and moan.

dumbbell split squat 4x8x30 lbs each side
dumbbell two-point row 4x8x25 lbs each side

wide-grip deadlift w/ feet on weight plate 4x8x85 lbs
dumbbell alternating chest press on partial bench 3x8x30 lbs, 1x8x25 lbs each side - I had a hard time getting into the right position and ulitimately had to drop the weight down a bit.

metabolic workout: burpees (6-10 per minute for 10 minutes) - I did not wear my heart rate monitor for this, even though there's a spot for it on my spreadsheet. I only used the HRM to figure Weight Watchers Activity Points, but since I don't seem to be burning jack shit no matter how hard I work out, I don't bother with APs any more. I did get 100 burpees though.

Food:
coffee w/ skim milk [1]
hard boiled eggs, bagel thin w/ butter [10]
banana [0]
ham salad w/ fat free dressing & olive oil [4]
apple & yogurt [3]
homemade turkey & cheese calzone [13]
apple, ham & cheese [4] - I was not hungry when I ate these. I should not have had them.

I used all of my daily points and have 43 weekly points remaining.

New Rules of Lifting for Abs - Week 6 - Monday

There are 160 days left in the year. Just sayin'.

I did mean to work out today - I was going to do Shaun T's Rockin' Body or the metabolic workout from tomorrow's workout (because I'll have to separate them once I go back to work anyway) but we just got so busy that I never got time. I will get all of my workout tomorrow and if it's raining, some Rockin' Body. Otherwise, we're hitting the pool. It's not big enough for real exercise but I'll do what I can.

Food:
coffee w/ skim milk [1]
hard boiled eggs & mandarin oranges [4]
banana & cottage cheese [5]
three bean & quinoa salad w/ onions, green peppers & tomatoes [8]
apple & yogurt [3]
carrot sticks [0]
cheese & tomato sandwich w/ light mayo & mustard [8]

I used all of my daily points and have 49 weekly points remaining.

New Rules of Lifting for Abs - Week 5 - Sunday

I'm feeling totally defeated. I'm only down 2 pounds so far this month. Yeah, healthy rate of loss, STFU. I don't want to hear it. I know how it goes and don't need anyone "teaching me a lesson" about it all. I feel hungry all the time and this week I tried using some of my weekly points every day. I'm not over-exercising and I'm certain I'm eating enough for my activity level. I'm really stressed about the upcoming school year - I don't really want to go back to work, and I'm dreading my duties as PTO Vice President. I'm not at all happy in my marriage and that is stressing me out, too.

Food:
coffee w/ skim milk [1]
turkey bacon, chocolate pancakes w/ light whipped cream [12]
turkey breast w/ mixed vegetables [5]
roast beef & cheese wrap [9]
cheese [2]

And then I ate a bunch of crap. I hate this fucking cycle.

New Rules of Lifting for Abs - Week 5 - Saturday

anti-rotation static hold - 2x30 sec each side I didn't do this one today because I was too lazy to load up a barbell to hold the squat rack in place so I wouldn't drag it across the room when I pulled on my resistance band.
elevated plank - 10x10 sec
elevated side plank - 5x10 sec each side

dumbbell single-leg Romanian deadlift 3x12x30 lbs each leg
dumbbell alternating shoulder press 3x12x20 lbs each arm

overhead squat - 3x12x25 lbs
cable kneeling pulldown - 3x12x60 lbs

Thankfully, this was the last Stage 1 workout. I hate 12 reps, have I mentioned?

Food:
coffee w/ skim milk [2]
apple & cottage cheese [5]
roast beef & cheese sandwich, green beans [10]
turkey curry wrap w/ carrot sticks [12]
cake & ice cream [7]
cheese [4]

I used all of my daily points and have 14 weekly points remaining.

New Rules of Lifting for Abs - Week 5 - Friday

It was two years ago today that I realized I am a binge eater and began taking steps to deal with it. If you've even half-assed followed my blog, you know I have made absolutely zero progress.

Food:
banana, coffee w/ skim milk [1]
egg salad sandwich [8]
cheese & cantaloupe [4]
carrot sticks [0]
crumb-coated chicken [5]
homemade roast beef & cheese sandwiches [12]
apple [0]
banana [0]

I used all of my daily points and have 25 weekly points remaining. I'm absolutely starving today. I am going to run out of weekly points :(

New Rules of Lifting for Abs - Week 5 - Thursday

plank - 2x90 sec
side plank - 2x45 sec, each side

split squat, front foot elevated - 3x12x30 lbs, each side
suspended row - 3x12

Romanian deadlift - 3x12x115 lbs
push up - 3x12

Food:
coffee w/ skim milk [2]
cantaloupe & cottage cheese [5]
cheese omelet, bagel thin w/ cream cheese [11]
cheese & carrot sticks [4]
cantaloupe [0]
turkey w/ green beans & homemade spicy sauce [7]
cake & ice cream [7]
egg salad sandwich [6]

I used all of my daily points and have 26 weekly points remaining. I was hungry all day and it was really hard not to eat more.

New Rules of Lifting for Abs - Week 5 - Wednesday

I had a banana after I posted my blog last night.

Food:
coffee w/ skim milk [1]
scrambled eggs w/ cheese, sandwich thin w/ homemade apple spread [8]
salad w/ turkey, cheese & homemade dressing [8]
banana & carrot sticks [0]
crumb-coated chicken w/ mixed vegetables [10]
cake & ice cream [7]
apple [0]

I used all of my daily points and have 39 weekly points remaining.

New Rules of Lifting for Abs - Week 5 - Tuesday

anti-rotation static hold - 2x30 sec each side
elevated plank - 10x10 sec
elevated side plank - 5x10 sec each side

dumbbell single-leg Romanian deadlift 3x12x30 lbs each leg
dumbbell alternating shoulder press 3x12x20 lbs each arm

overhead squat - 3x12x25 lbs
cable kneeling pulldown - 3x12x60 lbs

Food:
banana, coffee w/ skim milk [2]
eggs & turkey bacon, sandwich thin w/ homemade apple spread [12]
veggie salad w/ homemade dressing [1]
cheese [4]
turkey curry wrap [10]
banana, carrot sticks [0]

I used all of my daily points and have 44 weekly points remaining. I really wanted to eat more today. I did eat when I was hungry (and felt guilty) and ate carrot sticks when I wasn't sure I was hungry. Tomorrow is my son's birthday. I'm baking a cake that's going to be 4 points per serving without frosting. I plan on freezing half the cake and eating once piece. I hope like hell I can stick to just ONE piece.

New Rules of Lifting for Abs - Week 5 - Monday

No workout today. I'd planned on taking my son to the park first thing in the morning but he was a sleepyhead and didn't get up until it was too late to go before an appointment he had.

I got news this afternoon that I won a copy of Beachbody's Brazil Butt Lift, courtesy of Saturday Fitness Beatdown on Facebook. Every week, someone posts a 2-minute fitness challenge (usually a Beachbody exercise) and you're supposed to record it and upload it to the challenge page. Every submission gets an entry in the monthly drawing. My 2 entries this month won me the prize! Yay!

Food:
coffee w/ skim milk [2]
oatmeal w/ protein powder, Nutella & banana [7]
brown rice w/ mixed vegetables & cheese [11]
apple [0]
banana [0]
vegetable salad w/ fat free dressing & chow mein noodles [3]
scrambled eggs w/ cheese, sandwich thin w/ cream cheese [11]

I used all of my daily points and have 44 weekly points remaining. It's been a while since I've dipped into my weeklies on the first day of the week.

New Rules of Lifting for Abs - Week 4 - Sunday

plank - 2x90 sec
side plank - 2x45 sec, each side

split squat, front foot elevated - 3x12x30 lbs, each side
suspended row - 3x12

Romanian deadlift - 3x12x105 lbs
push up - 3x12

The workout sucked and I hated every second of it. At one point, I posted on my Facebook wall that I was out of gas and was going to go back to being fat and lazy. I'm not, of course, but I'm drowning in desperation. Food sucked yesterday and it sucked today and there is no longer any doubt in my mind that junk food makes me angry and depressed. I was a raging, emotional bitch today. I wish I could pig out on cheese & nuts instead of simple sugars and trans fats.

New Rules of Lifting for Abs - Week 4 - Saturday

Food:
coffee w/ skim milk [2]
hard boiled eggs, bagel thin w/ cream cheese [10]
banana [0]
ham salad w/ homemade dressing & almonds [10]
chocolate [10] - What a waste of points :( I'm mad at myself for eating it.
protein granola bar [4] - I was experimenting and tasted what I made. It needs work - mainly ditching the honey and using a different sweetener, whether it ends up being sugar or Splenda.
apple [0]

And then I lost control. I started eating the granola bars, because I knew no one else in the family would like them. Then we ordered pizza for my son's sleepover and I didn't even try to be good about it. Then it was just snack after snack. And it turns out, my husband LOVES the granola bars and my step-daughter likes them, as well. My son did not like them at all. So those stupid granola bars (but really the chocolate), set off this ridiculous spiral.

But I will be back on plan tomorrow, even without weekly points - I will try to stick to Power Foods. I have 4 Stage1 workouts left, and I want to get them all done in Week 5, so I will be lifting tomorrow. I'm quite sick of Stage 1 and I could go ahead and move to Stage 2, but I'm determined to do 8 of each workout.

New Rules of Lifting for Abs - Week 4 - Friday

anti-rotation static hold - 2x30 sec each side
elevated plank - 10x10 sec
elevated side plank - 5x10 sec each side

dumbbell single-leg Romanian deadlift 3x12x30 lbs each leg
dumbbell alternating shoulder press 3x12x20 lbs each arm

overhead squat - 3x12x25 lbs
cable kneeling pulldown - 3x12x55 lbs

Food:
coffee w/ skim milk [1]
protein-fortified French toast w/ light syrup & turkey bacon [11]
banana, salad w/ homemade dressing, ham & cheese sandwich [9]
carrot sticks & cheese [4]
tilapia w/ green beans & low fat hollandaise sauce [6]
apple [0]
cheese omelet & bagel thin w/ cream cheese [11]

I used all of my daily points and have 27weekly points remaining. Another hungry day. It drove me nuts.

New Rules of Lifting for Abs - Week 4 - Thursday

I took Sebastian to the park again, instead of working out. It was gorgeous weather!!

Food:
coffee w/ skim milk [2]
cheese omelet, bagel thin w/ cream cheese [11]
salad w/ tuna fish, homemade dressing, cheese & almonds [9]
carrot stick [0]
turkey sloppy joe on wheat bun [11]
banana [0]

I used all of my daily points and have 40 weekly points remaining. I was hungry today. I kept snacking on carrot sticks and hated it. I wanted food - good food. It sucked not being able to eat what I wanted.

New Rules of Lifting for Abs - Week 4 - Wednesday

plank - 2x90 sec
side plank - 2x45 sec, each side

split squat, front foot elevated - 3x12x30 lbs, each side
suspended row - 3x12

Romanian deadlift - 3x12x105 lbs
push up - 3x12

I increased the weight for the split squat and the deadlift. I still hate 12 rep sets.

Food:
banana, coffee w/ skim milk [1]
chicken breast w/ green beans & olive oil [6]
raw vegetables slices, egg salad on light English muffin [6]
cheese [2]
cheese & avocado omelet, bagel thin w/ light cream cheese [14]
apple & cottage cheese [5]

I'm having major problems with guilt and weekly point hoarding. I've been trying to wait as long as possible to eat, and then I don't want to eat more than I "have" to. I feel like I should be letting the points dictate my minimum and not my hunger. I'm still resenting that my husband gets to eat nuts and cheese to meet his daily points. I've barely touched my weekly points, and it's painful to dip into them. It's so stupid because I'll get to the weekend and panic with an overwhelming need to use up 30 points. I've considered spreading them out evenly over the week but that freaks me out because it feels like "too much" food. But I'm hungry and it's hard to find things that really satisfy me. What the hell is a serving of nuts (at 5 points) going to do for me? Jack shit. Some broccoli? Yeah, that's satisfying. I hate this whole situation. I hate being afraid to eat, I hate pigging out on junk, I hate that it causes so much distress. I'm cranky because I'm hungry and when I eat, I'm cranky because I'm overweight.  I can't win.

I used all of my daily points and have 44 weekly points remaining.

New Rules of Lifting for Abs - Week 4 - Tuesday

No workout today. We went to the park early in the morning, before the heat got too bad. There was a great breeze. We had fun.

Food:
coffee w/ skim milk [2]
avocado omelet w/ onions & peppers [6]
ham & cheese sandwich w/ mixed vegetables [7]
roasted chicken w/ stuffing [12]
apple & cheese [2]

I used all 29 of my daily points and have 49 weekly points remaining. Not really much to say about today. I hate that my husband gets 43 daily points and isn't even hungry enough to eat them, whereas I could eat the ass out of a dead horse...

New Rules of Lifting for Abs - Week 4 - Monday

anti-rotation static hold - 2x30 sec each side
elevated plank - 10x10 sec
elevated side plank - 5x10 sec each side

dumbbell single-leg Romanian deadlift 3x12x25 lbs each leg
dumbbell alternating shoulder press 3x12x20 lbs each arm

overhead squat - 3x12x25 lbs
cable kneeling pulldown - 3x12x55 lbs

Up a bit on those pulldowns and the shoulder presses, but everything else is pretty much the same.

Food:
coffee w/ skim milk [1]
hard boiled eggs [4]
salad w/ light dressing & cheese [6]
yogurt w/ Splenda [2]
vegetarian brown rice sushi [8]
cucumber salad [1]
homemade banana-chocolate frozen yogurt w/ light whipped cream [7]

I used all 29 of my daily points and have 49 weekly points remaining.

As I mentioned yesterday, I'm back to counting points with Weight Watchers. I just can't do it any other way. I have to accept that this is something I will have to do for the rest of my life if I don't want to gain weight. Which I have done. I'm up to 142 pounds.

My big announcement that I was going to officially announce is this: Team Sausage is participating in the Georgia Spartan Race on March 10, 2012. My husband, step-daughter, and I are running, then my son is doing the kids race immediately following our wave.  The race is 9 months from now. Still plenty of time to panic.

New Rules of Lifting for Abs - Week 3 - Friday through Sunday

Saturday's workout:

plank - 2x90 sec
side plank - 2x45 sec, each side

split squat, front foot elevated - 3x12x25 lbs, each side
suspended row - 3x12

Romanian deadlift - 3x12x100 lbs
push up - 3x12

I also did the Saturday Fitness Beatdown, and today's challenge was the one-leg raises from Insane Abs. These weren't so bad, other than not remembering how to do them all that well. I should have tried to go faster. It wasn't all that challenging, and even the person who threw down the challenge said he should have suggested 10 reps before switching sides instead of just 5 reps. I agree. I don't know how many I did. I didn't watch the video to count and I was mentally side-tracked while actually doing them. Here is my video.

Food, again, has been a bit out of control. I don't care. I just don't care anymore. Actually, I do care, which is why I'm crawling back to Weight Watchers tomorrow. Back to measuring and tracking. As much as I hate it, I can't have any control any other way. It's not total control because I can always say "screw it" and eat whatever, but there's at least a little bit of structure for me. I'm not going to bother with activity points though. Just daily and weekly points. My husband is going to be doing it with me because...well, you will find out tomorrow once it's official.

New Rules of Lifting for Abs - Week 3 - Tuesday through Thursday

My internet was down for a few days and I had to wait for a new modem.

Tuesday:

plank - 2x90 sec
side plank - 2x45 sec, each side

split squat, front foot elevated - 3x12x25 lbs, each side
suspended row - 3x12

Romanian deadlift - 3x12x100 lbs
push up - 3x12

Thursday:


anti-rotation static hold - 2x30 sec each side
elevated plank - 10x10 sec
elevated side plank - 5x10 sec each side

dumbbell single-leg Romanian deadlift 3x12x25 lbs each leg
dumbbell alternating shoulder press 3x12x17.5 lbs each arm

overhead squat - 3x12x25 lbs
cable kneeling pulldown - 3x12x50 lbs

Food was not great. It wasn't horrible but it wasn't great.

New Rules of Lifting for Abs - Week 3 - Monday

No lifting today. I did the OBX Killer Dunes 2 Mile at Jockey's Ridge. It was rough, rough, rough! Every time I got to the top of one giant sand dune, there was another waiting. I knew I'd be walking most of it and I figured I'd finish in around 40 minutes. My official time was 37:34.9, with a 18:48 minute mile pace. I finished 211 out of 263. This was one of those races that I really only did to say I've done it.

Food:
coffee w/ skim milk
bananas - I ate two post-race, along with one very small bite of a glazed donut
apple & cottage cheese
cheese omelet
raw vegetables w/ red pepper hummus
spicy black bean burgers w/ cheese on lettuce wrap
small piece of apple w/ a little bit of peanut butter

I was so damn hungry today, especially after eating the black bean burgers. I am so freaking hungry on Meatless Mondays. I'm determined to keep doing them, though!

New Rules of Lifting for Abs - Week 2 - Sunday

I'm glad this week is over.

New Rules of Lifting for Abs - Week 2 - Saturday

It was another day of crappy eating, being lazy, being angry, and feeling sorry for myself. I watched a documentary on childhood obesity (Killer at Large) while eating chicken nuggets, corn dog nuggets, popcorn and chocolate chips. I laid on the couch reading and watching television for most of the day, with every intention of doing jack shit until it was time for bed. I kept thinking about my commitment to run the OBX Killer Dunes 2-Mile on Monday, and how much I did not want to do it. To hell with my entry fee. I kept thinking about how angry and depressed I feel when I eat bad foods, and how much I really don't give a shit. I kept thinking that I really didn't give a flying fuck if I gained back every pound I've lost, plus more.

Then, I decided I have absolutely had enough of this crap. I told my cousin I would participate in the Saturday Fitness Beatdown this week. For most of the day, I fully intended to claim I forgot. So, while watching the 2009 World's Strongest Man competition, I told myself to quit slacking and get off my ass. So for two minutes, I did the burpee frog thingies. I don't know how many I did - 24, maybe. I didn't count them. I just know that I felt better after doing them. My head hurt but I felt energized. I should live in my workout clothes. I always feel good in them.

I'm at a bit of a crossroads here, food-wise. My husband wants to do Atkins again. I do not. I am still very interested in paleo/primal but I don't want to give up dairy and grains and legumes. So "obviously" Weight Watchers is still my best bet. But I'm so sick of weighing and tracking and thinking of points. Even doing the Simply Filling Technique would be difficult - I need to do something to control the eating when I'm not hungry. I don't want to want junk food. I hate wanting junk food. It makes me feel like shit, physically and mentally. It makes me cranky. I wish it didn't exist.

New Rules of Lifting for Abs - Week 2 - Friday

After yesterday's loss of control with the cookies (and the rough time I've been having in general), I hopped on the scale for a dose of reality. When I finished Insanity, I was down to about 128 pounds. Today, I am back up to 140. Part of me just doesn't give a shit anymore. The other part is completely pissed off and disgusted that I continue to do this to myself.

I posted about the cookies on Facebook and a friend told me that I work too hard not to enjoy some cookies. First of all, I don't work all that hard. In fact, I'm pretty slacky when it comes to exercise - always looking for the minimum. I like to work out smart, though. Second, it wasn't "some" cookies. IT WAS TWO DOZEN GIANT COOKIES. That's excessive. Third, food shouldn't really be a reward for someone with food issues.

anti-rotation static hold - 2x30 sec each side
elevated plank - 10x10 sec
elevated side plank - 5x10 sec each side

dumbbell single-leg Romanian deadlift 3x12x25 lbs each leg
dumbbell alternating shoulder press 3x12x17.5 lbs each arm

overhead squat - 3x12x25 lbs
cable kneeling pulldown - 3x12x50 lbs - I just realized that I had the first two workouts listed as 40 pounds when I was actually doing 45 pounds.

I'm up a bit in a few places there.

Food:
coffee w/ skim milk
apple w/ cottage cheese
tilapia w/ mixed vegetables
coleslaw
ham & cheese sandwich