Making a habit

the saying goes 21 days to make a habit, 21 days to break a habit... I'm trying to make a habit of getting back to the real me... so to that end, today marked day 13 in a row at the gym...

Thursday was a chest/back day

BB Bench Press 3/12 @ 65, 75, 75 and 1/10 @80
Machine Seated Row 3/12 @ 60, 75, 75
Cable Cross 2/12 @ 40, 45, 1 set 8 reps at 50 then had to drop back to 40 for 8 more
Lat Pull down 3/12@75
Pec Dec 3/12@45
T Bar Row 3/12 @ 25


Friday was cardio only... my parts are sore... 30 min on elliptical, 15 on bike

Today, day 13 and counting... was shoulders... most days I don't like much about me.. but I LOVE my shoulders.. don't know if it is genetics or hard work or both but even with some extra winter weight... I still have nice muscularity in my shoulders that shows when I work them...

DB Shoulder Press 3/12 @ 20,25,25
Side Lat Raise 3 sets shooting for 15 lbs but it worked to be 15 lbs for 10 reps, dropped to 10 lbs for 5 more for all three sets
Bent Over Raise 3/12 @10
UpRight Row 3/12 @30,35,35
Plate Front Raise 3/12 @25, finished up with 1 set of DB front raise 10 lbs 12 reps
Rev Pec Dec 3/12 @30

did 20 minutes on elliptical then headed home to shower and go to Indiana for a few hours... my mom colored my hair.. well its still red she just covered the grays...

Leg Day... hurts so good???

First, Tuesday was strictly a cardio day.. my back was a bit tender so I didn't want to assault it even more with legs on Tuesday.

So I climbed my Stairway to Heaven for 25minutes, 69 floors/1.45 miles, then hit the dreadmill for 25 minutes at 10% incline, cept last 5 were at 15%, then the elliptical for 15 minutes

So onto today.. LEG DAY... I type it big cause its so fun and exciting... NOT.. but it is my weak area so can't skip it..

Leg Press 1 x 12 x 90lbs, 3 x 12 x 140lbs
Leg Extension 4 x 12 x 65lbs
Leg Curl 3 x 12 x 55lbs
Deadlifts 3 x 12 x 45, 55, 65
Squats 3 x 12 x 55, 60, 65
Hip adductor 3 x 12 x 70, 80, 80
Hip abductor 3 x 12 x 70, 80, 80
Calves were worked on leg press machine

supposed to run tonight with tri club 3ish miles.. but its cold and slippery outside so who knows if I'll get my ass in gear to actually go..

I do have to work on my grip strength though... I could have easily handled more than 65 lbs on deadlifts but at 65 my hands were giving out..

Made it thru the party

happy to say I walked out pretty unscathed... had some shrimp cocktail, some lean roast beef, a bit of crab dip, and ONE chocolate covered oreo... she hand dips the damn things herself and they are OH SO GOOD! but one was plenty...

Arm Assault

Today was arm day.... ok wasn't quite an assault but...

Straight bar curl 4/12 @ 35 two sets with wide grip, two with narrow grip
OH Tricep Rope Ext 4/12/70,80,80,80
Hammer Curls 3/12 @ 12.5, 15, 15
Tricep Rope Pushdown 3/12 @ 60 attempted 70 wasn't happening
Preacher Curls 3/12 @ bar +10
Overhead DB Tri Extension 3/12 @ 20... only last set was 11 reps, my form started to give and I didn't have a spotter, better safe than sorry, don't want to risk injury.

Then I hit the dreadmill for some brisk walking for 20 minutes at 10% incline..

Now its time to make an appearance at the superintendents holiday gathering... I really don't want to go... I see these peeps Mon - Friday.. I mean I like most everyone I work with.. but its an obligation thing.. so I will go, stay 1/2 hr or so then leave...I also don't need the temptation of the foods that will be present...

so I have my contest picture in my pocket and when I feel a weak moment I will put my hand in my pocket and remember what I'm working toward...THAT is more important then a momentary pleasure of some sweet carby fatty holiday treat.

Florida for the holiday..

I totally HATE this time of year... This time of year truely holds no good memories for me. And top it off you really realize how alone you are at this time of year..
Yes I have a brother and I know he and his family love me with all their heart...but its not the same as if I had my own family ya know...

chatting with Debbie today and she feels the same.. she spent Turkey Day in FL with her parents but she said after, you come home, and its just you, and sometimes that is very fucking lonely.... I couldn't agree more...

My original plan was to go to my brothers, spend Christmas day and day after, then drive to PA to hang with Erin...then my coworkers starts talking about how her plans for going to Florida to see her parents have changed... I asked if she was still going and she said yes, but now Tony (her hubby) can't go because he can't get the week off.. and originally they were gonna drive down, he would fly back, work, then fly back at end of week then they would all drive home... well now Tony can't get any time off so Adrian mentions it would just be her and the boys driving... and now she'd have no one to share road time with and driving... well... my wheels got to spinning...

I have a brother in Florida... I have friends in Florida...I am sick of this fucking cold and snow already... EYE could drive to Florida with Adrian and share the driving.. so I hit her up with it.. she was beside herself with joy... asked if I was serious.. I said let me make a few phone calls, send some text messages and I can give you a definate answer on Monday...

Well my definate answer is YES...and while I was worried about telling Erin and my brother here in Indiana for that matter... both have said 'are you nuts... fucking go, are you crazy... miss a chance to be in the sun and warmth.... we leave IL on Christmas Day at noon!!!!

so for one of the few times in my life... I am flying by the seat of my pants and stepping outside of a comfort zone and just doing it....am pretty sure I will get to check a life list thing off cause I will get to go to Disney... and I don't even care what park... just to say I saw it, I went... if even only for a day...what would be sweet though... and not sure if its possible.. I'd love to go at night when they do that whole light parade thing.. I've heard so much about it.. but whatever happens happens... all I know is I am spending a week in sunny, warm, Florida... hell I might never come back.

I know one thing for sure.. I am going to make memories that will help foster my hope to start liking this time of year. I am not going to hold anything back I am going to go with the plan to have the TIME OF MY LIFE for the first time at this time of year...I am nervous and excited about it all...and honestly I don't care if I'd have to sleep on a park bench, just to get out of this F'n cold state!

Ding Ding.. a whole week

and believe me I SO did NOT want to go...up late last night and I am draggin booty..but I went and even though after every single rep or set I wanted to just throw in the towel... I didn't..

I think I'd still be there probably but started to grow a bit hungry and realized I really hadn't eaten a thing. Maybe I should stay up late more often because I made myself push myself.. if that makes any sense at all...didn't want to be there..yet forced myself to stay and up the weights on the last sets...

Seated DB Shoulder Press 3/12/20,20,25 -

that set of 25 was tough, wasn't so sure I was going to get the last two reps out... but suddenly that picture of a shoulder shot that was pulled off video came into my head and I want that shoulder back! And yes that IS my shoulder :o)

Lateral Raise 3/12/12.5, 12.5, 15 - ouch
Reverse Pec Deck 3/12/30,30,45 concentrated on squeezing the muscle
DB Front Raise 3/12/12.5, 12.5, 15

then i forced myself to do the revolving stairs for 20 min...L5 intervals... 64 floors or 1.39 miles climbed... to no where... I don't know why and I didn't have my iPod.. but for some silly reason the Led Zepplin tune Stairway to Heaven is in my head the entire time I do the revolving steps....every time, without fail... well unless Erin and I are at the gym together yacking while we do cardio... today... that woulda been sweet I needed a distraction...

I truly wanted to stay and do the bike or incline on treadmill for another 20 but I was getting pretty lightheaded from lack of food.. so now I've eaten and its time to hit the shower...

all in all I'm pleased with the week... yeah I could be pissed at myself..and well.. I am... for slacking off during triathlon season and then totally slacking when the season ended. Its disappointing when you know 6 months ago, you could have banged out 40 pound shoulder presses....but... hopefully I have learned something from this experience.. don't be a slacker about going to the gym, ever... again... nevah! and if I ever feel myself getting to that point again.. I need to come back here and read my own damn words about how mentally tough it is to work your way back from so much downtime...