Changing habits. Getting lean.

Needed a little extra warm up time this morning with the coffee before I hit my shoulders.  Had a decent shoulder workout.

Was able to get to the gym this afternoon for a leg workout.  I have a race this weekend so I wanted a few days in between my leg workout and the 8k.

This morning in the basement:

Seated Rows, Wide Grip Lat Pull Downs, Single Arm DB Rows, Close Grip Pull Downs, Upright Rows.

4 mile run at lunch.  Too windy!  4 sets of hanging knee ups.

5 miles in the books.  felt pretty darn good.  need to up my distance a little to get ready for my 10k coming up. 

Did my chest workout this evening while watching some nhl playoff action.  Had a dinner meeting so i got home late.  At least I got it in.

well, i’m into day 1 of no more chocolate.  so far, so good.  it is very easy when i’m at work to eat healthy!  i hope that the kids have depleted the candy so i’ll have a good evening when i get home.

nice day at the Y.  20 minutes on the stairmill got the heart going.  then on to chest:

3 sets flat bench chest press w/ DB

3 sets incline bench chest press w/DB

3 sets fly w/ DB

4 sets plank/ab exercise

salmon, broc, and some other veggie for lunch…. not too bad.

well, no run today.  too cold.  at noon went to the Y instead for a very nice bicep, tricep workout.  included some ab work, where you prop yourself up on your elbows and keep your back straight.  every 10 seconds or so i tightened my abs as hard as a could.  this is the first time that i’ve done this drill.

also did dips today.  i have stayed away from dips due to my shoudler pain.  today it felt pretty good, though.  did four sets.  so i’m very thankful to be getting back to some of the drills that i’ve stayed away from because of taking it very slowly on my shoulder rehab plan.

then i wrapped up with 20 minutes on the bike.  even got 3 minutes in the steam room after i was done. SWEET!  i love the steam room.  in our next house, we’re getting a steam shower put in.  i can’t wait.

Today, my schedule will be mixed up.  I’ll be lifting at a different time and running later than usual.  Today I have the option of finding a hill for some different running work.  If read a lot of articles in Runners World about hill training, so I’m doing it today.  Full report later.

Inched a little closer to my 10K run weight goal.  191lbs this morning.  Good eating day yesterday.  Six pounds to go to reach my short term goal! 

For those wondering, I ditched the Mcafee software last night after four attempts by their support staff to help me fix the problem.  I downloaded a trial version for my firewall & virus protection.

How often do we slap ourselves on the back and congratulate ourselves for the small victories?  The small battles that you fight - and win?  I know that we kick ourselves when we fail, loaf, cheat on eating, etc.

For example, waking up at 5:30 AM to weight train (when you’ve been a "night person" your whole life - dreading the AM hours)?  Yep, that’s a victory for me.

What about telling the folks in your office that you will not participate in their "Major League Baseball Opening Day Pizza Fest" at lunchtime? (which happened today in my office).   Yep, that’s a victory for me.

Let’s not forget the five miles that were pounded out an hour ago out on the trail.  Indeed, that is a victory in my book.

We go through weight training, dieting/food management, cardio day after day… but when do we stop and say "good job today, that really did rock!"?

Anyway, today was a good day.

5:30 AM Chest workout in the basement

6:15 AM Major problem downloading McAfee Virus Scan and Firewall - totally messing up my home pc (wife not happy).

Noon Telling my co-workers to get lost with their pizza frenzy

3:15 PM - 5 miles on the trail

Message to everyone:  "Pat yourself on the back!  Claim your small victories!"