Dave's Not Here

PotD 1/13/2010 – Medifast Day 2

by on Jan.13, 2010, under Workout Logs

This is the second day of the Medifast diet that Tammy and I are doing.  The fist day was pretty easy.  I only got hungry while dinner was cooking . . it smelled good 🙂 I walked 2.2 miles for my exercise yesterday.  Burned about 350kcals.  Was a nice brisk walk, with the dog.  I also did well with the water.  I drank 4 liters, which is roughly 16 cups of water, instead of the 8 I was required to drink.  This is in addition to several cups of tea, and one diet coke.  I’m calling yesterday a complete success!

Today started easy.  I woke up down 2lbs.  But, I had to cut my workout short.  I got fatigued really early.  I’m sure due to the lower calories / carbohydrates that I’m getting.  Once I’m fully into ketosis, things should be better.  But, for now, there’s no reason to push it.  On the good side, my bench went up 5#, and I was able to still do all 10.  I may jump to 80#/arm next week.

The Workout

Abs (one circuit)

I had trouble doing some of the abs exercises.  I should have studied the videos closer.  When I had trouble, I substituted, and, hopefully, got the same muscles worked.

  • V Sit-Ups – 10
  • Reverse Crunches – 0 (Did regular crunches instead.)
  • Jack knives – 0 (Did side planks instead)
  • Back Extension: Plank Hold with Lift: 10
  • Back Extension: + 20 # : 10

Circuit Training

I was supposed to do the circuit twice, but, I stopped in the middle of the 2nd set, when I got too fatigued.  I still did a last set of curls, though, since my biceps are so weak.

  • Dumbbell Squats: 75#/12, 75#/12
  • Dumbbell Press: 75#/10, 75#/10
  • Bent Over Barbell Rows: 80#/10, 80#/10
  • Seated Dumbbell Press: 35#/10, 35#/10
  • Dumbbell Upright Rows: 35#/10, 35#/10
  • Triceps Kick Backs: 20#/10, 20#/10
  • Leg Extensions: 175#/10
  • Standing Alternate Dumbbell Curls: 35#/10, 35#/8
  • Lying Leg Curls: 125#/10

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