A change for life

Thanks for stopping by Sammy and for the birthday wishes!

I had a good day today. I came home after work and actually sat down and ate a good pre-workout meal. I also took some NO Xplode which is a supplement that really kicks me up. I did back and bi's and got one helluva pump. I then jumped on the treadmill and did a couple of fast, or at least what I call fast, miles.

1st mile I did in 7:55 and then I walked for about .5 miles and the second mile I did in 7:20 and then walked the rest of the way. I have set a goal to do a 5k in under 20 minutes this year. This is going to take a combo of losing about 25lbs and really setting a training schedule that works on my speed and endurance. I can do it. I will do it and when I hit that goal, then I'll find another.
 
And it's Monday after my birthday and birthday weekend. I can say I totally indulged every opportunity I got. I didn't have a great productive weekend. I lifted at home on Thursday then went out. I was in a daze all day Friday and stayed out til 3am. I had a half hearted workout on Saturday even though I did push up 220lbs on the bench press. I've knocked out 100 pushups each of the past 5 days. I took today off to recover from my birthday weekend and I needed it. I had a fantastic biceps and back workout today and ran 5k in 26mins after my workout. I ate right at 2000 calories today while drinking over a gallon of water and working in the yard. ...phew...post over..time for bed and here's to a great week of counting calories and staying under 2000. Time to suck it up if I want to be 200lbs by 6-14!
 
2 days in a row

So, second day of counting calories again and I am happy to say I stayed under that magical 2k for the day (about 1980) and had a great chest workout (pushed up 225 again on the bench) and ran 5k in 25:53, which wasn't bad for running after an hour of weight lifting. I was exhausted and went to bed early last night and still slept til my regular time today. Remember, the body builds when you rest..or at least that is what I tell myself as I hit the snooze button.

Everyone have a great day!
 
3rd day

Ok, not a bad day at all, not a bad day at all

Breakfast:
bowl of cereal w/skim milk (120+90)=210
2 cups of coffee with half/half (40+40)=80
protein shake mid morning =120
8oz chicken in salad with light italian dressing (240+80+80)=400
apple and yogurt (60+80)=140
Salad with tomato and 3 slices turkey (90+80)=170
Turkey/Corn/Black Bean caserole=225 cals
I will have a light snack, possibly a yogurt or so, right around 100 cals.
Total 1445 calories, give or take a few.

Had a great shoulder workout, I had never seen my shoulders so big and pumped up. Then, get this, 5k in 24:20! That's the fastest I've ever ran 5K, inside or out. So close to that next goal of a 23:xx 5K. There's a race this Saturday that I'm thinking of running. Could it be another PR around the corner? Here's to it.
 
Another great day

Another great day in the books. I ate well, not gonna list it out, cause I really don't care too..basically the same as yesterday, well under my 2k cals.

Had a nice bicep routine today. I am seeing veins pop out in my arms and that excites me! I then did some interval training on the treadmill. 15 mins of running 5.5 for a minute, then up to 7.5 for a minute. It gave me roughly 1.7 miles in 15mins...it was a nice change up. My IPOD died on me, so boo, I guess i'll have to charge it and load up some new songs.

Things are going well. I'm feeling good about myself and people are taking notice. It's nice when people ask what you're doing and you can be excited about it and encourage them to do the same. Eating right is the hardest thing. it's not complex, but it's just not easy. I'm making it and I know my body is adjusting to it by dropping some lbs I've been hanging onto. I'm gonna stop saying I hope to be down to a certain weight by a certain time...b/c it doesn't matter really.

On this journey, it's not about a time frame. It's about setting a specific goal and pushing towards it until you get there. Set it and achieve it. Tell people your goals. Remind yourself. Know you can do it and do it.

Strong Convictions precede great actions. Do not let yourself hold back.
 
Happy Flippin Friday! Payday...yeah

So, I ate ok today. Good breakfast, eggs, toast and coffee. We had lunched catered, so I had some chicken parm, a small piece and large salad. Ate my chicken sandwich and yogurt in the afternoon. Didn't do my protein shake mid morning. Ate eggs for dinner and will have something else later tonight.

On to the gym. My left forearm is sore when I use it. I think the perfect pushup helped me tear/pull a muscle in my forearm. Enough of that. I'm staying away from lifting for a bit to let it heal. So tonight I ran a 5k in 23:32...that's f-ing amazing. That's a min and 10 seconds faster than last week. And I did two chin ups at the gym. Things are going nicely.

Here's a to a great weekend all!
 
Congrats on your success Dave!

That is way fast for a 5k. I think I'm going to run and actually see how fast I can run it in. I usually do between 3 and 3.5 miles at the gym on the treadmill, but that includes a 5 minute walk warm up too...

I hate pushups!:) That sucks about your forearm, hope it heals up soon.

-Sam
 
bgdave4 said:
Happy Flippin Friday!
Click to expand...
:rotflmao: this alone made me LMAO

Hey Dave you rock! I am happy to hear that you are doing so well with eating and exercise. I forgot all about toast and eggs....thank you for reminding me!! I think I'll have that tomorrow for breakfast. :p With a hint of cheese of course ;)

Your running times are awesome! Reading it is so surreal LOL When I run I feel like the world is suspended in time and I am the only one moving. I can only imagine how you feel @ 23:32 for a 5K....you must feel like the world is going backwards and you are the only one going forward :)

bgdave4 said:
On this journey, it's not about a time frame. It's about setting a specific goal and pushing towards it until you get there. Set it and achieve it. Tell people your goals. Remind yourself. Know you can do it and do it.
Click to expand...

I totally agree with you here!

BTW I really hope your forearm heals quickly :)
 
Funny, I posted last nite and don't see it here...preview post is not post ;-)

Anyway, I had a pretty good weekend, just ate a little too much on Saturday night when I went out to dinner with some friends. It wasn't the meal so much as dessert as we went to the Stone Cold Creamery, which is a pretty neat place.

Anyway, the positives were two great workouts, getting my 100+ pushups a day in (I think I'm gonna increase that number to 200).

I ran a little bit. 1.4 miles in 10 minutes on Saturday. 1 mile in 7:25 on Saturday.

and this morning I got up and ran. I didn't plan on it, I just said this morning when my alarm went off that I was going to get up to run. I had a cup of coffee and put on my sweats and started going. I ran the 2.4 mile course around my neighborhood in around 25 mins according to my Stove Clock which is the official timer of my morning runs. (this race brought to you buy Magic Chef, the official sponsor of your morning run)

Anyway, gonna hit the gym tonight and maybe do some interval running or I may do the whole shabang and run 5k, or 10k or maybe just an hour...we'll see.
 
Don't feel like posting..but know I should

So today I went to the gym after taking yesterday off.

I had a great bicep routine, only did 25 push ups, and 35 mins on the stair master! That thing kicks my ass. I was sweating so bad I felt disgusting, then proud..then disgusting again....good workout...

That's it... still around 210, not sure how I'm gonna break out of this plateau, it's half the reason for the stairmaster, I think if I change up my cardio, then I might trigger my body to start losing some weight...on the other hand, I'm getting stronger and still building muscles I know...it's a battle, lose weight on the scale or add weight to my lifts? The latter is important and will eventually lead to the former...stay positive right?
 
Update

So back to the posting..why do I stop? Maybe it's because I have some bad days of eating and I don't want to admit it...booo

Anyway, it was a fantastic weekend in terms of weather and I had a few good nights to boot.

Friday night I didn't feel like going to the gym, so I came home and ate and then it was like 6:30 and I was like..what are you doing dave? Goto the gym! So I did and had a great shoulder workout and I did the stairmaster. I sweat like a mother trucker on that thing.

So after doing a great workout, I was all pumped up figuratively and literally. So I went to the bar in a black t-shirt that really made me look big, like muscles big and had a few chicks hit on me...it was really "different" but that re-iterated that even though my weight is staying constant, my muscle gains are showing.

Saturday I got up and tilled my garden and then went to the gym. They gym after a night of drinking is not nearly as good. It seems like you are just going thru the motions. Someone once said that it takes two days for the alcohol to flush out of your system before you're back to normal levels. I bet they're right. I then went to a bbq and then out to the bar that night. Lots of drinking, didn't wake up til noon on Sunday. Planted the garden, but didn't go to the gym. Took a nap, then drank a few beers with my neighbor that night.

Went to the gym on Monday, but again, kinda just doing the motions. Then I cooked out and then went out last night for dinner. It was a long weekend but I've got to re-focus and hit it hard.

So today I did have a good workout on chest, pressed 245lbs with just a bit of help. Ran 3.5 miles in 27:38. Getting ready for the corporate challenge which is looking to draw over 12k runners this year...simply ridicules, but fun!
 
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A decent day

So a decent day at the gym.

Weighed in at a nice 217.2 on the gym scale.

Did a short but effective back and bi's routine.

Ran 3.6 miles in 30 mins and walked until I hit 4 miles.

I ate well today. My back is sore. I'm hungry. Now I'm done ;-)
 
Hey Dave,

Sorry your back is sore. Mine kind of is too... Your workouts and your runs are making me jealous (motivated :) ) to get back to the gym and kick my ass. I've been kinda bad lately, mostly due to work, and I don't want to regress backwards any... You say your weight is hovering around 210, and thats about where I am lately. I really want to finally get under 200 and stay there. Keep up those awesome runs and workouts.

-Sam
 
Well, had a great visit with my Sister/brother in law and their family this past weekend in Chicago. What a great weekend. I didn't eat horribly, but I didn't eat all the good stuff. Definetly had a few too many beers (thanks airport bar and delayed takeoff)

With the visit, I was active playing with the kids, but I def missed the gym and runs.

I ran yesterday around 3.8 miles and today I ran 3.5 in 27:13, which if you may recall, is about 35 seconds faster than last week. Thursday is the Corporate Challenge and I think it would be awesome to break 27 minutes for 3.5...Last years winner did it in like 18:xx something amazing. Not me, not yet, but maybe some day soon, especially if I can drop some lbs....

Sammy,
Thanks for stopping by. I hear ya on the getting below 200lbs. I have to do it even if that means losing some muscle. There is a mental attitude that changes being under 200lbs. I will do it, I will do it soon. one day at a time, one decision at a time.
 
Wednesday I went to the gym and did a quick shoulder workout. Got my 100+ pushups completed and called it an early night b/c I had the corporate challenge yesterday which was awesome......

So I get out of work at 5pm and head down to Delaware park/Zoo where this huge event takes place. This was the biggest crowd they said since 2001. 12399 registered runners/walkers. Another 15k party goers they say. Well, this year I wasn't going to do what I did last year and wear myself out after the first mile jockeying for position. Nope, this year, I lined up as close as I could to the start but still had thousands of people in front of me!! So it took about 1 minute from the start of the race before I even crossed the starting line. Then it was just sitting back in the pack waiting for some openings.

I ran with a fellow runner from work. We did the shamrock run earlier this year and that's when I found out he was an avid runner. Anyway, we just coasted for the first half of the race chit chatting and enjoying the run. I kept back my charge until the half way point. I said goodbye to my friend and took off. I needed to unleash the beast. It was nice. I finished at 31:40 for the 3.5 on a hot day in June with 12k+ runners. I was proud that I just went to enjoy this run, and not getting too upset that slow runners/walkers still lined up ahead of me when there pace definetly didn't call for their positions.

The post party was awesome. Great food and plenty to drink. I had some Mich Ultra's and some great steak/chicken kabobs. It was fun to hang with co-workers after such a great event. I love this event and it makes me so very motivated to continue to run. The winner came in at 17:55...ridiculous, ridiculous...but next year..who knows..

Today was a nice bicept workout with 10 mins on the stairmaster, 100 pushups and about 50 dips.

Tomorrow, we'll see.
 
24:32

So at the last minute I decided to do a 5K race this morning. I awoke about 7:45 and got to moving. I had to register and the race began at 9. It was sunny, hot and humid. I had lofty goals of running under 24 mins until I began to warm up. I knew this weather was not prime for me to crush my previous best of 24:40 last month. In fact, after the race, I didn't realize I had beat my previous PR. So now I'm pretty happy I'm still getting faster.

Let me tell you though, hot humid is not the best way to run. Thankfully I didn't passout like some chick did about 500 meters from the finish. Running is dangerous if you haven't trained and know how to hydrate.

Funny thing on this race was when I had about .15 miles to go and I'm getting ready to dig deep for my final push, I hear these footsteps just blazing from behind and then all of sudden ahead of me. Some 10 year old just kicking it down the stretch like he's being chased by an evil monkey or something. I saw his parents after the race and told them about it and they laughed. The mother told me that the kid would tell her that he likes running with her, but she slows him down. Too Funny.

We had a pancake and sausage breakfast afterwards. I skipped the awards ceromony, I had to get home to mow the yard. Fastest time was 19:02 by a 60 year old male. Man, that's inspirational. I'm still running to get to my first sub 20min and I know it's not only a possibility, but a challenge that I have know excuse to say it can't be done, even in the heat and humidity.
 
Well I took vacation and had a great time visiting family all last week.
Yesterday I got back to the gym. I killed my biceps and triceps and ran 3.1 miles in 24:14.

I have started my Marathon training. Yeah... October 5th is the date.
 
well

I guess I should post. I have been training vigiliantly for my marathon. I've been journaling about it on logyourun.com and Have ignored this site. Anyway, october 5th, i'm on schedule and am busting my ass. My weight hasn't moved, but that's because I'm eating all sorts of shit and drinking more beer (ah, the life of a runner)

I'll start being good though, i promise...
 
A lot has happened

Ok, since my last post, I've quit my job, started my own company, completed my marathon and gone on two visits back to St. Louis. Fun stuff.

First off, I am re-dedicating myself to eating healthy and going to the gym daily. I want to get under 200lbs this year.

My marathon was a blast. 26.2miles in 4hrs 45mins. I've registered for another one in St. Louis in April. Training will begin around the first of the year.

In the meantime, it's back to the gym daily, eating healthy, cutting back on the alcohol and other junk.

My business is going slowly. I've managed to save enough over the past years to survive for awhile, but I'll probably get a p/t job after the first of the year just to get some interaction with other people.

I may be off to Florida for November!

Well, I'll be back tomorrow or tonight. I welcome myself back ;-)
 
so it's a beautiful day here in buffalo. unseasonably warm! So yesterday I ran 2 miles, played basketball for about half an hour and mowed the yard. It's been so nice, I haven't went to the gym. But that's a bad excuse because the sun is gone around 5:30 and I should be spending a few hours each night at the gym.

I'm preparing to go to Florida for a few weeks. My brothers condo has an onsite gym, so that should be ok.

I have to stop drinking so much. I quit for Lent every year, but I'm thinking of quiting for a few weeks/months during the holidays too.

Just do it is becoming more of a mantra for me.

Well, I'll have to go out and do something now.
 
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