Changing habits. Getting lean.

breaking through my recent weight plateau of 184.5/185 has been hard. i’ve hit 183/1835 a few times over the last 7 days, i wanted to make sure that i was really at this number before i posted.

i’ve been lifting, running, and eating. (sometimes eating has not been so good). the next goal is 175, and my eating choices is a huge part of my success. need to get my act together.

did the 10k sunday morning.  not bad, felt i was on a better pace.  as is my custome, a big hill kicked my butt at the end of the race.

my avg for the 6 splits was 8:49.

diet was average over the weekend.  had some beer though, which was not so good (for my race).  but, believe me, it was very tasty!

i’m going to post new short term goals today or tomorrow.  time to refocus!

last week i was still feeling the effects of the monday illness.  my body was simply not at 100%.  I did lifting and some running, but i need to get back on the good workout trail.

today at lunch time i’m going for a decent run.  later tonight i’ll lift in the basement while watching nhl playoff hockey.  i’m in the crunch-time zone for my 10k race in a couple weeks.  eating and training must be "right on."

my weight is nearly at the short term goal.  i intend to blow by it by a couple lbs for the race.

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.

Day two of my schedule being mixed up.  Medical situation on my wife’s side of the family.

So I had a few hours this evening to myself, I headed to the YMCA. I went to a different one this evening. Anyway, after a great evening of lifting legs, 25 minutes on the stairmill, and two ab exercises, I headed to the lockerroom.

I was a little surprised, and disappointed, to find that my gym bag was missing when I opened my locker. I asked the guy sitting a few feet away if he had seen a black gym bag. He replied, "yea, a kid walked out with it a few minutes ago."
POLL QUESTION:  HOW MANY PEOPLE USE A PAD LOCK IN THE GYM FOR THEIR LOCKER?

I have never used one - due to the fact that I usually use the Y during lunch and I don’t think much about using a lock. I have noticed that a lot of other guys don’t use locks either. Most of them don’t.

Anyway, I left my wallet in my car and I had my IPOD with me, so there was nothing valuable in my bag. I’m sure the kid was greatly disappointed to only find extra shorts, t-shirts, and socks! A staff member had discovered my bag in the bathroom area and had taken it to the front desk. So, I did get my bag back.

Oh well, such is life.  The good news is that I rocked out a good workout.