Monday, March 13, 2006

What I think about, I bring about.
The thought of success will foster success.
The thought of love will foster love.
The thought of security will foster security.
What am I thinking about today?

*Rita Davenport

Last week didn't go exactly as planned. I only made it to the gym once. Although I did run 3 miles last week and I bench pressed 95lbs (plus the bar) for six reps on Thursday. I'm five pounds away from my goal on the year! It looks like I need a new goal for that one.

Food? Well it started good. Then got a little worse and then went BAD! I still react to stress by eating. Things have been stressful here at work and I handled it all wrong! Let's just say that a pint of Ben and Jerry's for lunch wasn't really on the plan.

The result? As of today I'm 207.7!

So, I've got two choices here. I keep doing what I'm doing. I can fall apart at every opportunity and continue to let myself down, or I can take a stand.

I took a stand. Last night I not only packed my gym bag but I put it in the car before I went to bed. I also planned all my meals. I started a spreadsheet for my meals and have added a section for 'notes and appointments' so I can plan around my various meetings etc.

Today's meals:

Breakfast: 1 Egg/2 Egg Whites and Toast
2nd breakfast: FF Plain Yogurt and protein Powder
Lunch: Spinach Salad
Afternoon Snack: Celery/Peanut Butter and cheese stick
Dinner: Chicken/Pasta/Veggies
Dessert: Ricotta Cheese and 'flavoring' (either lemon or vanilla)

I've also set a little 'rule' for myself... I'm going to give up chocolate for a bit. It's really a 'hot spot' for me and if there's one thing that I'll binge on it's chocolate. The Thin Commandments talks about 'boxing out' foods that you have issues with. And that seems to be 'it' for me. I'll even OD on 'healthy' foods if they have chocoa in them. I'm guessing that I can cut a LOT of calories out of my day just by not even STARTING.

So, for the rest of March - no chocolate. Not even on my free day.

And onto the exercise :)

My planning last night paid off! There was no stopping us when the alarm went off at 4:00AM. We both jumped out of bed and hit the floor running. I had set out my breakfast stuff so I was able to fix my eggs and toast before we left. Then, because my stuff was already in the car, we just had to... LEAVE!

One other thing I noticed over the past few weeks was that when we planned to run on a weekend - it never happened. So I changed out workout schedule to run on Monday, Wednesday and Friday instead of Tuesday, Thursday and Saturday - that meant we needed to get a good start on our workout this morning to get our run in and have time to lift weights. And.. we managed!

After running 1.75 miles we hit the weights. It was shoulders and Tris today.

Standing Dumbbell Press: 30 x 6/30 x 6/30 x 6
Barbell Military Press(Plus Bar): 30 x 6/30 x 6
Lat Raise: 20 x 6 / 20 x 6
Tri Pushdowns: 90 x 6 / 100 x 6 / 105 x 6
Lying Tri Extensions (barbell): 30 x 6 / 35 x 6 (waaaay too light still)
Seated Tri Extensions: 20 x 6 (Single Arm) / 40 x 6 (both arms)

And that was that. I tried to take it easy on my shoulders since last time I worked them I cranked something BADLY. I couldn't turn my neck for two days and ended up going and getting accupressure to take care of it. I was REALLY careful this time and everything seems to be just fine today.

I AM however still fighting issues with my hip. I've had one accupressure session on it and it did help. I'm stretching it A LOT and am going back for another treatment this weekend. Hopefully I'll be pain free in that area before the miles start racking up for the bay to breakers. When my hip's manageable he's going to start work on my planter faciitis. Between the treatments and my planned weight loss I should be feeling a LOT better real soon.

So that's it. I wish I could say I feel excited... But I'm not really. It's hard for me to get excited about future success when I've let myself down so many times. But I'm AM determined. I've written my current weight on the inside of my left hand so I see it throughout the day.

So that's what I'm going to do... I have a favor to ask of all of you. I should be updaing you all tomorrow... If I haven't by the end of the day - send me a message and bug me for an update. When I'm consistent here - I'm consistent in my diet and exercise because I HATE typing up bad updates.



    If you need to you can mail me anytime, spill your guts out about your misdemeanours, and request a damn good bollocking, ot kick your butt back on track.

    I'll bollock you so bad, you won't make a mistake for the 2 months.



  2. HOLY CRAP SHAWN!!! You benched 95lbs PLUS a 45lb bar??? You rule. You freakin' rule. I wanna be just like you. :)

  3. I think 95lbs was probably including the bar weight, and not the weight as extra.

    Otherwise that would be 140lb's, or about 65 KG's, and most pro FBB's who juice, can crank about 100-110 kg's for reps.

    95lb's is about 44kg's.

  4. Actually - Jess is right. I benched 95lbs plus a 45 lb bar for a total of 135 lbs for six reps...

    I smile as I put the great big 45lb weights on.. one on each side, then slide a tiny little 2.5lb weight on after...

    I warned you I was 'scary strong'.

  5. WOW shawn..135lbs for a Press??! Gees I I was all excited the day I did that much for a free weight SQUAT! ( ie NOT with the smith machine) Damn Girl You ROCK!

    As to got it!!! :D

    If you wanna email me too ...or get on Messenger my address is

  6. Congrats Shawn. I didn't know that was the actual stat, as sometimes people say plus the bar, and they mean the bar weight is included in the total weight, and not seperate.

    You know I used to Bench 80 kg on a Smith when I did bench. can't tell you what that equates to in free bar terms, might be harder or easier I forget, as I haven't benched for about 3-4 years, but I expect I would be up more now, but even so, you cranked some incredible weight.

    KEEP IT U,U,UP. That's amazing progress.

    P.S. don't feel too bad about being around 207 lbs, as you are gaining muscle too, so overall you should have a healthier muscle to fat ratio :-).

    Chances are you'll end up still 207 lbs, but with about 12% bf and be able to crush Rocks with your head ha ha ha.

  7. as long as I'm not crushing rocks with my forehead ;P

  8. Sounds like you're right where you need to be! Working hard and kicking butt!'s Tuesday Shawn! Just waitin' on your update... :)

  9. I've been MIA on your blog PTmom! Back away from the chocolate and I'll back away from soda, deal? You can do it!

  10. I really love the quote. I need to print that oneout. Hang in there.

  11. Hang in there, you can do it! Those workouts sound pretty kick ass to me.

  12. Do you know of Arbonne? Just because of the Rita Davenport quote...

    Holy crap, I can't believe how heavy you lift! I would break through the floor if I handles that kind of weight, lol!!

  13. I am in awe of all you can lift! You are SO strong! Very impressive!! :o)

    But you haven't posted in a while. Is everything going okay? I hope so.

    Take care,


  14. I TOTALLY know about having to "box out" foods. I read that book after you suggested it to me and that is one of the images that sticks. We have a candy dish full of hersheys kisses at my job that is my worst nightmare and enemy! However, if I tell myself I can't even have one piece, I don't think about it all day! Try it. I am an emotional eater too. You can do it!

  15. Looking for an updated blog. You told us to keep on you! Hope you are hanging in there and not having problems. I recently have been struggling again (see blog) so let's do this together! You can do it!

  16. Hey, are you out there?
    Hope you are well!

  17. Just checking on you Shawn,hope everything is o.k.

  18. Thinking of you. Hope everything is okay.