Matt, I have to admit – yesterday I let you down :)
My ‘partial’ excuse was that I wasn’t feeling good. The headache stayed with me all day and by evening I was wheezing and coughing. After work when my fiancé showed up – we were both invited out with ‘the guys’ from work. We went. My nutrition for the day was ‘spotty’ and was completely blown by me indulging in a drink at the bar. Then when we finally ate dinner I gave into the craving for a juicy hamburger AND fries.
But that’s done and over with. The good news is today I woke up headache free for the first time in about a week. Yay! Maybe I needed that red meat protein? Who knows.
When the alarm went off this morning I toddle off to do my morning constitutional and yes, the thought of going back to bed DID cross my mind, but when I got back to the bedroom the fiancé had already gotten out of bed AND turned on the light. We were committed. Whew!
We actually managed to get out of the house in really good time and were at the gym about 5 minutes earlier then normal. That was nice because it gave me time to get in a really nice long workout.
I started with my run. The goal was 1.5 miles. I was worried about how I was going to feel during my run because I had had so many problems breathing last night. After a two minute warm up I set it to my 5MPR pace and started to go. The first 10 minutes just WIZZED by! I knew at that moment that all the hard work I’ve been putting into my running was paying off. When I dropped down the speed for my first walk break I only dropped it to 3.5 instead of my normal 3MPR and then only ‘rested’ one minute instead of two before cranking it back up to 5MPR. I had a new goal, finish the 1.5miles in less then 19 minutes. As is my habit I really pushed the last .25 mile. Even so I was still feeling great when I hit that 1.5Mile mark! And that feeling got even better when I looked down and saw I had finished in 18.31 minutes! YAY!
I didn’t have long to celebrate though because soon it was time for shoulders and Tris.
Arnold Press: 35 x 6 / 35 x 3 / 30 x 6
I’m at a problem time right now on the Arnold Presses – 30’s are way easy and 35’s MAN are they hard. I think I’m just going to have to keep doing as many with the 35’s as I can and finishing up with 30’s
Military Barbell Presses (+bar): 50 x 6 / 50 x 6
This was REALLY hard – probably because I did Arnold Presses first. Fiancé was doing a LOT of spotting towards the end of the last set.
Side Lateral Raises: 20 x 6
Triceps Cable Pushdowns: 105 x 6 / 115 x 6 / 115 x 6
Overhead Cable Extensions: 55 x 6 / 55 x 6
Bench Dips: 6
I’m going to raise my feet the next I do these. I have to say doing these was a HUGE victory for me. A few months ago I tried doing dips and the only way I could do them was to bend my knees (so it almost looked like I was sitting in a chair) and support much of my weight with my legs – I did them EASILY this time with my legs completely straight.
I’m back on track with eating today and the workout is done and taken care off. I see another strong day going into the books and that little *blip* from yesterday is over and done with.
And I got this quote in my email today.
"Gradual change is usually more fruitful in the long run than
is forced, ultra-aggressive upheaval. Undertaken wisely, steady
transitions cultivate authenticity, groundedness, and virtues–like
patience, compassion (for self and others), and perseverance."
Great advice – I still may end up throwing a lot of the ‘wheat’ carbs out of my diet.
Thanks to everyone for your comments on the ‘loss’ in my photos. I know the scale shouldn’t rule our lives and yes I’m happy for the changes I’ve been seeing – BUT, losing scale weight IS important to me for more then vain reasons. Carrying around 200+ lbs is not easy on my joints and feet, especially when I run. It’s not easy on my heart either. I MAY think about avoiding it for a longer length of time – like a month or so. But that makes it hard to know if the diet needs tweaking. We’ll see. I’ll try to refrain from complaining about it too much though. If I’m going to continue to get on the silly thing I should be willing to accept that it’s not always going to tell me what I want to hear.
Back to work now – Have a GREAT day!
Edit: Today's Pace 1.5 miles in 18:31 at 12:20 mins/ mile