Tuesday, January 17, 2006

Just a quick one – Work is going to get busier and busier for me so my posts may be a little thin.

Update on stats:

That’s 203.7 lbs. 1.1 lbs in two weeks.

That means I need to do a bit more tweaking on the diet. I hate this…

On a positive note – I got up and worked out this morning.

Funny – I was dreading my run this morning. Since last night even, but I jumped on the treadmill as soon as I got to the gym. Amazingly it wasn’t that bad! The first 10 minutes were really easy – When I started the second 10 minutes I started to argue with myself a bit but I fooled myself into keeping going with ‘Just make it to minute 15…’ and then ‘awww you can make it to minute 20 now!’ and I did! What really amazed me is I had set a ‘Wouldn’t it be nice’ goal of finishing my 2 miles in 25 minutes AND to my amazement I was done in EXACTLY 25 minutes. WHOOP!

Then it was off to the weight room for chest:

Barbell Bench Press (+Bar): 80 x 10 (that’s right – I hit my goal of 80lbs x 10 reps… BUT I had a spotter and I suspect he was REALLY helping out at the end – I hope to finish with NO HANDS on the bar but mine by the end of all this). 80 x 6 / 80 x 6

Dumbbell Bench Press: 45 x 10 / 45 x 6

Dumbbell Flyes: 30 x 6 / 30 x 6

Lastly I staggered over to the cable pull down and did two sets of Abs

Cable Crunches: 195 x 15 / 195 x 15

I was exhausted and DOMS was starting to hit from yesterday’s workout. I told my fiancé I was headed to the locker room to pass out. He just smiled and told me not to hurt myself.

So – I’m feeling great now. Ok sore but GREAT. I ran 2 miles this morning whoop!


  1. Congrats on the 2 miles! You will be able to increase your speed by doing interval training. Try doing 10 or 15 second sprints every 3 or 4 minutes. This goes a long way to increasing your stamina. Once you can get your 2 mile time under 20 minutes, then you can go for adding distance. This is how I'm training for a 10K this summer. Go for it!

  2. WOW Shawn.. I'm looking back at your wts over the past few days & I'm sooo freaking amazed girl!!! Damn!!
    Way to go hitting that 2 mile mark! It's fun playing "just a bit more" head games with your self isn't it! ;)


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  4. Shawn, is there nothing you can't do :-).

    Almost every time you seem to post something amazing, not just the usual "felt good, got it done" kind of things, but "I hit this, I nailed that, I did such 'n' such 30 seconds faster" kind of things almost every time.

    Even when you say you made mistakes, and overslept etc etc, you still end your posts on a big high, it's as if whatever happened last year that undid some great work, is well and truly history.

    Misses, you deserve to feel on top of the flipping Moon every single day.

    You are one heck of an achiever Shawn, and I am really pleased for you.

    You're a 37 year old dynamo, and GOOD FOR YOU.

    As for the diet, you'll get is sussed, you're really clued in to this macronutrient shizzle, so you'll be fine, I'm 100% sure of it.

    You're doing awesomely well, AWESOMELY WELL, KEEP IT UP.

    I'm really proud of you Shawn.

    YES, YES, YES :-) :-) :-).


    P.S. Don't worry about having to post a bit less stuff. You have to put yourself first, and personally I totally understand.

    You write the most amazing stuff anyway, that one paragraph a week could keep me begging for more.

    Though I hope it doesn't get that drastic. You're supposed to be shedding pounds not paragraphs ;-).

    Remember the blogging is good for you, and you can do it as much as you want, when you want, where you want.

    That reminds me of something else, I won't mention ha ha.

  5. Kim,

    I am pretty much doing intervals. Only they are longer... I walk for two minutes and then run at 5MPR for 8 minutes - then walk again. The last .25 miles I bump my speed up steadily until the last bit I'm going 7MPR. I fugure the best way to train my body to go faster is to push it when it's already tired. So far it seems to be working!

    I may add some of those 10-15 minute sprints in too though.

    Pamela - Thanks on the weights. I'm not losing fat as quickly as I would like, I'm slow as All get out on the treddy BUT I know how to push heavy iron around ;)

    Matt: as soon as you posted "Yes,Yes,Yes" you had me thinking about 'something else' but then I'm a 'goer' 'you know what I mean?'


  6. Damn, Shawn, you are so freakin' STRONG! I am amazed at the weights you're using. I wanna be like you when I grow up. :) Way to go on the 2 miles!

  7. I can imagine you're a goer Shawn, though I think I have heard of some of the places people like you "go" sometimes, and I think I'd better stay clear.

    You're just too harcore a "goer" for people like me to keep up.

    Hopefully you know now which way I "swing" ;-) ;-).


  8. Ack! now I'm confused - where am I going and who's pushing the swing?

  9. I'm always amazed at the power of positive mental self-talk. I do the same if I'm having a tough workout in order to push myself through the rough parts. Excellent job on getting that run done in 25 minutes!

  10. I'm really impressed, hearing about your progress and all. Sounds like you're really "pushing the envelope" there. It is just soooooooooooo satisfying when you surprise yourself and are able to do more than you think you can. It's wonderful. Congratulations!