It appears my dates are jacked up…

Well anyway, last night I didn’t do anything for exercise.  I ate a pork chop and some soup.  Also some apple sauce. 

Today, I ate two hot dogs with mustard, on the road.   I didn’t eat all of the bun, rather used the bun to hold it while I drove.   I also had unsweet iced tea.

Tonight I ate a roast beef sandwich on a whole wheat roll.  I didn’t like the roll.  The sandwich had chipotle mustard, onions, and green peppers on it, with two slices of swiss cheese. 

Then at 11pm I went to the gym to meet up with my partner.  We started off on the treadmills, and determined that to meet our goal of a mile in a minimum of 10 minutes, we had to set the speed to 6 mph.  We were able to sustain this pace for two minutes.  We then relaxed back to a more comfortable pace.  I chose to power walk at 4 mph.  After five minutes, we went back to 6 and completed another 2 min. 

After that we proceeded to to the bench press – three sets of ten.  Our weights were different.  I did one set at 100, one at 85, and one set till burn out at 70.  I believe I managed 21 reps on the final set.  My partner has greater upper body strength than I do, but not as much stamina. 

After the bench press, we took a 50lb dumbell to the staircase and placed it at the top.  One of the tests we must overcome for police academy is to climb a set of stairs, retrieve a 50lb weight, descend the stairs with it, ascend the stairs again, put it down, and return to the base of the stairs.  I do not know the number of stairs the PD will use.  Our staircase has 16 steps.  We completed three trips each, with my times continuing to be 26 seconds even.  Individual events other than the one mile run are not timed separately, but we do not have the entire course to train with, and must rely on our own facility to do the best we can.  Both of us feel that I can surpass 26 seconds.  My partner was marginally faster than me.  Part of our problem is the round nature of the dumbell, and having to stabilize it as we place it.  I suggested trying the exercise with a kettle bell next time. 

This concluded our activity for today.  We both feel that we could be more productive – however our lack of cardio endurance is wearing us down.  The greatest obstacle for both of us will be the run, so we have decided to focus on stamina first. 

My post workout meal was a glass of milk – probably 8oz.  One pork chop with a little BBQ sauce and a couple dill pickle rounds.  And lastly a smallish spinach salad with carrots, cabbage and broccoli, parmesan cheese – the real kind not the pizza hut shit – and some caesar dressing.  I’m thinking about switching to balsamic vinaigrette, but a good one is hard to come by.  I’m not sure if I should be worried about the fat content in my caesar dressing, as I try to keep it to a minimum.