6/26/2013

I did not get the second work out in yesterday, but still got one and that's better then none. I was able to get 2 in today so I feel good, the shoulder is hurting a little bit from yesterday and today, I am not pushing it to the point of bad pain but stretching it and trying to break up the scar tissue so it is not so uncomfortable. Yesterday it was shoulders and today was Bi's and Tri's. The Bicep is still not feeling right, I actually felt fatigue in it today and that was nice to feel, cant flex it still, it was pretty atrophied from none use. I do high reps low weight, trying to keep with the doc's recommendation usually 3-4 sets, 10-15 reps and 4 exercises per muscle group.

I am trying to stick to the couch to 5k workout but running is hard for me even is it is a good program, I need to push my self. I at least try to get 20 min of cardio in a work out and then all the walking I do on top of it. On the days I only get one work out I try to increase the cardio. I am checking into some classes for a cardio alternative, like cross fit. I guess time will tell.

I am weighing myself at the beginning of the week so this week I am at 278, good to be down a bit, but I know it bounces up and down. I have had a cup of noodles, a Greek yogurt, a sandwich from the deli and for dinner it will be 2 braughts and brown rice and veggies.

My blood sugar crashed last night an hour after I went to bed, sucked, got up and checked it and it was 60, low for me, no quick sugar so it was triscuts and cream cheese and a kashi bar. Took it when I got up and it was 128. still trying to figure it out and know its a process.

Keep it up.

We are what we repeatedly do. Excellence, therefore, is not an act but a habit.
Aristotle

25 June 2013

Took the week end off and didn't really do anything much, but at the same time I didn't go nuts eating either and I had plenty of opportunities to do so. Good restraint on my part if I do say so. Hit it early today, did the couch to 5k workout and it felt good, did some shoulders also and that was nice, I actually missed not working out and felt like something was missing in my day, so I am starting to develop a habit and that is a good thing. I got a Foreman grill to cook my meats quick with out all the hassle of frying them in a frying pan or in the oven, it is nice. I will try to get one more work out in this afternoon, I am going to try and do 2 a days three days a week and just one on the other two days and have the weekend off if I choose to.

Keep it up everyone, don't get down and always push forward.

Bill

6/17-6/20

Haven't written for a couple days time to get caught up so I don't lose momentum. It has been a good few days, gotten to the gym all three days, one work out Monday, and two the two days. It is hot and humid here so that don't help m,y motivation and the bugs are worse then anywhere I have been.

Started to do workouts by muscle groups rather then a Hodge podge work out that I have been doing because of the shoulder and bicep. Back and Bi's, Chest and Tri's and shoulders and legs. Tuesday was shoulders and legs, I did the row of shoulder machines, about 8 machines, 3 sets of 15 with the weight recommended by the doc, a little heavier since it was multiple muscle groups working but did not exceed 25 lbs. I could feel it during the work out as well as I have had some soreness, but good work out sore, not I think I fucked something up sore. I did back and Bi's yesterday after work with Glen, he didn't mind having to change weights and he is a good coach. I am feeling it today and it was hard to go this morning but I made it and that's all that counts. I will only get the one this morning and it was just some cardio on the bike 4 miles and walking 1.5 miles, and abdominal. Good work out got me sweating and the biking really gets my heart rate up.

Eating has been good and I have felt positive about what I have been doing. I know I should teak a few things and I probably will once I start using supplements to help me which should be soon, it is a funding issue right no so I will do what I can.

I hope you are all doing well and I will check on you guys right now. Love ya.
Bill

Week end 6/16/2013

I have taken the past few days off and I think it was a mistake, I can feel that I need to be doing something to help get me healthy and it needs to a constant effort, maybe not the gym everyday, but get out for walks and see the community around where I live and just be active on my off days.

I worked out on Thursday morning, 2 1/2 miles on the tread mill, some weights but basically talked with Glen about exercises, he is a great friend and his family rocks, they have adopted me since I have been here and have been my saving grace, literally.

I am going to hit it early tomorrow and try to get two work outs in at least 3 days a week and just once on the other two and just be more active on the weekend. It will be a good week. So to you guys that I love and care about you are my inspiration and I love you.

HAVE A KICK ASS WEEK!!!!!!!!!!!

12 June 2013

Well another day in Italy and it is starting to warm up a bit, nice change from the rain, won't hear me say that again, I hate the heat!!!!

I was able to get two workouts in again today, lets hit the eating for the day. Regular breakfast, I need to cut down on the amount I eat just a bit for breakfast. I had two pieces of fish baked, mixed veggies, and a cucumber and tomato salad with vinegar and olive oil. Dinner was two chicken breasts, some brown rice and veggies, four pieces of chocolate and some beers, gotta have the beers ;-).

Morning work out was 2 miles walking and jogging more walk then jog, dumbbell curls 10 pounds and I am still not feeling it in the hurt bicep, but I will stick with that weight for a week before I increase any more. I did 5 sets of 15, and 50 sit ups. The lunch time work out consisted of 3 mile walk and jog, triceps extensions 5 sets of 15, more curls 5x15. I am going to set up a regular work out schedule so I can hit all the body parts even if it is a light weight it will be good for me me to start out light. I did not start the couch to 5k yet, still trying to motivate myself to do it, tomorrow is the day I feel it in my bones!!!!

Love you all keep it up and keep going.

11 June 2013

Today was a good day, feet were hurting today, residual from the sprints I shouldn't have done the other day. I need to get to a better place before I try to sprint. Today I was able to walk and jog for about 4 miles, more walk then run but I will start the couch to 5k tomorrow and should pick my running up. I need to get more weight off before I will start feeling better, right now it hurts to run and even walk as much as I am with my feet taking the brunt of my fat ass. My weight is back up to 282, maybe I need to cut back on my beer............ no just do more cardio. I only did 2 miles on the bike today. as far weight training I did some leg extensions and leg curls, light weight and reps around 15 for 3 sets. Sit ups about 60 not much but I did it and I know they will improve.

Met with the surgeon today and he said I can start strength training my bicep now starting with 5 pounds and increasing 5 more each week based on how it feels. I am excited to start lifting, it has been a hard recovery up till now and I know I still have a ways to go and it will be hard to get it back up to where I was but totally worth it. My goal is to do ma couple obstacle races while I am over here for the experience and the memories.

My eating has been getting better and I have my down times, the exercise and eating better has helped my blood sugar and I am excited to see what my A1c is, I will schedule an appointment in the morning.

Today I had the regular breakfast, I have the same thing basically 3-5 times a week and that is at the mess hall, you cant beat it for $2.50. I have either a serving of scrambled eggs or an omelet, 3 strips of bacon, a serving of potatoes, cottage cheese and pineapple, every once in awhile I eat 2 pieces of rye bread with no butter, a couple glasses of juice. That is standard breakfast the weekends are just what ever but I don't go crazy.

Lunch today was a Salami sandwich with Munster cheese, a serving of pineapple. Dinner was 2 bratwurst, a cup of brown rice and a cup of veggies. 3 Pieces of Dove dark chocolate for my treat, and 4 beers, also a treat. This is how I eat pretty much, sometimes I have too many sweets or more beers but not too often. I have been eating more chicken and fish also so I try to mix it up a bit and will put a little red meat in there hamburger and steaks soon.

Love you all and good training, keep positive and as dad says just do it!!!

Checking in

Hello all, couldn't find my old password and they wanted a DNA sample to retrieve it for me so I will start a new Blog and go from here. I will try to check in regularly and read your posts, I need to develop good habits, no time like the present.