Day 35: Great

Status - return to form
Water - check
Mood - haha

Day 35 of 68

Cardio:

Another mile in under 7 minutes !! (6:40)

Weight:

Pull ups, push ups, flies (multi-angle), rows

Life:

I can only smile ... explain later ... need rest for a long day tomorrow

Catch you later,

--Jay

Day 34: REST

Status - return to form
Water - check
Mood - good

Day 34 of 68

Cardio:

REST

Weight:

REST

Life:

studying, ah !!!

Catch you all up when I have more time.

Hope everyone's doing well !

--Jay

Day 33: Intense

Status - return to form
Water - check
Mood - great

Day 33 of 68

Workout:

Personal version of a crossfit workout

push press + knees-up crunches + burpees + lunges = 1 round
(done in succession with no rest)

Rest period consisted of time on the treadmill. So while Ricky was finishing his Round 1, I was running and vice versa. After five rounds were completed, we took a rest period of a minute. Then, we did an additional 10 minutes on the treadmill, alternating between speeds 7,7.5,8,6,6.5 etc.

I tried to add as much variety as possible. Never adapting.

It was a grueling workout to say the least.

Diet:

High day: stack of pancakes from a local diner this morning. Absolutely delicious. I couldn't finish it all though :-(

I have to get studying...lots of work due for this upcoming week !

Catch you later,

Shred on,
--Jay

Day 32: YES !

Status - return to form
Water - 120 oz and counting
Mood - pumped !

Cardio:

I accomplished my goal ! Mile ran in under 7 minutes (6:57)

Whoa, it was tough. I ran the last minute going speed 10.1

Brutal but rewarding at the same time.

My goal for the next coming week is to lower it even more - aiming for 6:30

Weight:

Another intense workout: Lactic Acid training - multi-angle dumbbell bench press (once down, and then up, lowering one notch and completing as many reps as possible); pull-ups (50 total - 5 / set), biceps (at least 20 on 1st set, as many as possible for last remaining 3 sets). Ricky felt nauseous near the end, so I think the workout was challenging enough, haha.

Abs:

check

Life:

crunch time: two lab reports due on Thursday, HW due as well. Final exam on Friday. Tomorrow I will get both reports done; Tuesday will be devoted to the homework. That way, I'll have at least two full days to study for the final. Let's get down to business !!

I hope everyone in the sphere is going their hardest. Let's look at this week as hump week together !

Go hard, push yourself further than you've ever thought possible. It's easier than you think - simple as making a choice.

Thanks for that advice Michael.

Catch you later,

--Jay

Day 30: Back !

Status - return to form
Water - 72 oz
Mood - great

Day 30 of 68

Cardio:

Just a mile on the treadmill. Increased my speed by about 10 seconds - current time of 7:20

I plan to go full throttle tomorrow during my cardio session. I'll be shooting for a 7 minute mile. We'll see how it goes !

Weights:

Beginning of 2nd round of HST. I devoted this week to high volume Muscle Round Training. This afternoon consisted of flat bench, cable cross-overs, seated row and pull-down. I've gotten much stronger. I'll have to start making visits to the OMAC (our larger gym) because I've maxed out the dumbells in the bears lair (local). Hopefully, my 5 rep max'll be somewhere around 90. It's been about a year since I've been in this weight range - ever since I hurt my shoulder last summer working with a flat barbell.

Diet:

Over the past few days I've been conducting an experiment of sorts. My intension was to evaluate my body's response to various levels of carbohydrate. Based on past experience, not well at all; I am definitely endomorphic. However, I've noticed something neat recently. See, I love peanuts (dry roasted, unsalted). They're what I consistently reach for when I am fiending for something more edible than chicken salad. In the past two days, I have literally gone through an entire jar, which is about 16 oz / 1 lb. Results : clearer skin ! + more full-looking muscle tone

Weird. I'm not sure what it is about peanuts, but there is something definitely at play here. I know my body well enough now that I can confidently say that I'm not seeing things. More research, on my part, needs to be done.

Any ideas ? Has anyone had this experience before ?

Life:

Also very interesting happenings recently. About 2 1/2 weeks ago I met someone online. It was quite spontaneous actually. Point being - she's really into poetry, even takes herself seriously as a writer of it. From the little I've read of her, it seems she has wonderful intuition. A sense of carelessness as well, which is something I believe a lot of inexperienced writers lack - the ability to see past the obvious. At that point you can reduce a tree to its narrative and prose structure. Or even see more in a moon than some lover's face, haha

Anyways ... all this is to say that I'm excited to hear what's on her mind. She's not only intelligent but also quite sassy haha

I'm going to call it quits for tonight. I would like to get up at a reasonable hour

Catch you later,

--Jay

Day 28: REST

Status - return to form
Water - (check)
Mood - great

Day 28 of 68

Weight:

REST

Cardio:

REST

Life:

Lots of reading done today. Began Anne Carson's Decreation (amazing).

In full gear tomorrow,

--Jay

Day 27: Great

Status - return to form
Water - (check)
Mood - great

Day 27 of 68

Cardio:

REST

Weight:

Muscle Rounds (baby!) - flat barbell bench, preacher curls and cable rows. What a workout. I felt so pumped !

Life:

I just learned that I have only 2 weeks left of class. How time flies

Catch you later,

--Jay

Day 26: Continued (just for fun)

I've been blogging for some time now but feel that many of you don't know me very well.

To remedy this I've posted a few fun pictures. *opening window

Enjoy !

I shall call this "the bare essentials" haha (that is cheese on the far left, which has been eaten already - a few minutes ago actually)



And this: "basketball" (I lost. He's taller than me !)



"try not to run at high speeds, especially through sharp narrow passages"

(when I broke my toe 3 years ago)



"where the magic happens" (the desk where most of my writing is done)



"blood and sweat" (my workout log - daily mileage and exact weight are tracked)



"criminal" (the person who actually broke my toe) (and he blames me since he was the one being chased) (I can't help but laugh at this picture now, haha)




That's it for tonight. Hope this was as fun for you as it was for me, haha

take care everyone, shred on !

--Jay

Day 26: Just in time

Status - return to form
Water - 3 liters
Mood - great

Day 26 of 68

Weights:

REST

Cardio:

HIIT run (15 minutes) (2 miles)
HIIT Elliptical (10 minutes)
HIIT run (10 minutes) (1.3 miles)

*Performed in that exact order*

My second attempt on the treadmill was obviously much slower than my first. I was pretty tired, and my legs were getting sore by that point.

Good thing tomorrow is a scheduled rest day for cardio. It could not have come at a better time !

Life:

I received a care package from my mom, which contained a number of essential items: dry roasted peanuts (unsalted), nioxin shampoo and peanut butter. It made my day !

Will post chart later on tonight, once I get my require amount of water.

Catch you later,

--Jay

Day 25: Sweet

Status - return to form
Water - 3 liters
Mood - great

Day 25 of 68

Cardio:

HIIT run (10 laps on track). Wow, it was a killer

Weight:

REST

Life:

I'm glad to find myself in a much better mood today. Last night was a different story. I can't even explain where the attitude came from. I really don't like being upset.

Getting out this afternoon definitely helped. I saw the new Dark Knight batman movie at the IMAX theatre. It was so good; very well done. Heath ledger gave an awesome performance. It's so sad he passed away.

Ok, I need to get some writing done. It's about that time.

Catch you later,

--Jay

ps. It's still so difficult to wake up ! Missing those early meals are killing my accountability score. Grrr

Day 24: TGIF

Status - return to form
Water - 4 liters
Mood - I'm in one of my moods

Day 24 of 68

Cardio:

REST

Weight:

Flat bench, Cable crossovers, 30 pull-ups, seated rows, preacher curls, push downs

Life:

I'm tired and need rest desperately.

gnight

Catch you later,

--Jay

Day 23: Rocking out

Status -return to form
Water - 0 !
Mood - spent, but great

Day 23 of 68

Life (most urgent):

I had my Exam today and based on how quickly I finished, I am fairly certain I did very well. Although I wasn't up for as long last night as I thought I'd be, I did spend a good portion of it studying. Bedtime was around 4am. I only slept for 3 hrs, since I wanted to get at least another hour of HIIT studying in, haha.

Diet:

*GROAN*

ok ok. I'll be honest. I seem to have fallen into the bad habit of eating horribly the night before any exam. I tend to lose all inhibition when it comes to choosing the foods I need for brain energy. You know, the usual: energy drinks, which are not only unnecessarily saturated with sugar (it's redic) but are also extremely unhealthy for you (for other reasons as well). I'll just lay all my cards on the table. Last night I consumed 1 energy drink (name I can't recall), what I thought to be one slice of BOXED (TV-dinner-type) pizza (not sure what it was, haha), and a cookie/brownie/miniature piece of cake !

Ahhhhh, just recapping the night makes me cringe. *hangs head very low*

But I did well on my test, I did well on my test ! hahaha

No, seriously - I shouldn't have been so lax in my diet. But nonetheless, today is another day. And cardio is scheduled. I'll make sure to kill myself on the treadmill to make up for last night !

Be back in ~ 2 hrs because I am leaving for the gym right now. Early morning (sorta) cardio to burn off that mess of a mess from studying.

To be cont,

--Jay

Here is the chart from yesterday



Here is the chart for today. The score is awful.



Tomorrow is another day.

Day 22: Crunch time

Status - return to form
Water ~ 96 oz so far
Mood - great, a little anxious though

Day 22 of 68

Weight:

HST - I increased my flat dumbbell press to 75lbs; smashed through the first set of 10, but only got 7 on the second. Also went harder on military press: 70 lbs, up from last weeks 65. Man, it was tough.

Cardio:

REST

Need it from yesterday's killer, hulk inspired workout.

Life:

I have an exam tomorrow ! I will undoubtedly be up all night studying for it

:-(

Tis ok, it'll be worth it when I receive an A, which is inevitable (positive mindset yields positive results).

I usually post my chart before I go to bed, but seeing as I'll be sleeping in the library tonight I will have to wait until tomorrow.

Catch you later,

--Jay

Day 21: Wow

Status - return to form
Mood - ecstatic
Water - 120 oz.

Day 21 of 68

Cardio:

HIIT run (15 minutes) (2 miles)
(5 minutes) (.72 miles)
______________________

(total) 20 minutes, 2.72 miles

It took me only 5 minutes to run almost a mile, and furthermore, only 20 minutes to complete a little less than 3 miles. Just yesterday, 3 miles took me 25 minutes to finish. I lowered my time. Sweet !

Granted, I was running at a much fast pace today than ever before. I cycled between speed 7.5 and 10.5 ! My legs felt absolutely wonderful. It was strange even, because I thought they would be at least somewhat fatigued considering all the HIIT cardio I've been doing.

I'm not complaining or anything, lol

HIIT elliptical (10 minutes) (1.3 miles)

I used the elliptical as a warm down but decided afterward to jump back on the tread for an additional 5 minutes, cycling between 9 and 10.5 with Ricky. He was going at a slower pace (8), but I was more than impressed by his effort.

Other members of the gym were looking in our direction in a strange sorta way, lol. Two grown men hopping on an off a treadmill at 1 minute intervals at very very high speeds, haha. With me laughing out loud and hollering BOOM BOOM BOOM while Ricky smashes through 5 intense intervals at a blazing pace.

Whatever. We went hard today, and actually had a ton of fun punishing ourselves, haha.

Life:

I am liking the accountability chart. It has me thinking daily about what/when I eat, how much water I'm getting, and what work needs to be done etc. I feel much more focused, but not in the obsessive compulsive way (depends on who you ask, lol)

I have yet to score 100 % on on my chart. Getting up at 8 on days when I don't have class is tough. Not that I wake up much later anyway. I don't know. I'm sure I just need to get more into the habit of waking up at a certain, specified time EVERY day. And once my body becomes more accustomed to the routine, then I feel everything will be much easier. A matter of readjusting certain biological rhythms, which i won't even get started on. School is NOT in session now, haha.

Also -

I wanted to take some time to thank everyone (Mike, Michael, Juli and Lilla)
for leaving such wonderful comments on my blog recently. From the help with my chart to just dropping by to give a friendly hello has meant so much. I wouldn't be able to do this if not for your support !

Shred on guys. And gals !

Catch you later,

--Jay

Day 21: TEST 1 & 2

Here's a test to see if I actually know what I'm doing. I will attempt to repost a the same chart but with random information input:


Can everyone see it ?

Now here's test 2



I think I have it down :-)

I'm so pleased with myself

*smile !

Day 21: Maybe/who knows

Status - return to form
Water - 5 liters
Mood - a bit frustrated

Day 21 of 68

Life:

*currently screaming at the top of my lungs out of frustration*

Formating my new accountability chart has proved more difficult than initially thought. It has officially taken me almost two hours to simply copy and paste a document from Excel onto my blog. You guys either oversimplified the process or I am just dumb.

asflkjw895 <-- that's my frustration in letter/numerical form

At least I now know what the problem was. See, apparently there wasn't enough space on my hard drive to open Adobe Photoshop, which I am supposed to use to convert the doc. to a JPEG file. I spent the majority of the past two hours trying to determine what I could delete from my C drive in order to facilitate the opening of the aforementioned program. Simple enough, right ? No. Not at all. I tried deleting veriface, but I wasn't allowed, since, for some reason, it is perpetually active, even in spite of my repeated efforts (lost count) to shut it down. I then tried to delete Limewire, to much success! Now, don't let that exclamation point mislead you. I'm not very excited about this, lol.

*sigh

The sacrifices I make to become a more organized/efficient person.

ok, so here goes. Let's see if all the effort resulted in something that actually appears on my blog ...

IT WORKS !!!!

hahahaha ... I am thrilled. Mmm, now let's see if I can duplicate the same process tomorrow. *crossing fingers

Cardio:

4 laps on the track

Weight:

HST

Catch you later,

--Jay

Day 20: cont.

Cardio:

My intension was to go into the gym today to finish a session on the elliptical. I'm disappointed to say that I not only did that, but also 2.52 miles on the treadmill !!

haha

HIIT run (20 minutes) (2.52 miles)
HIIT elliptical (10 minutes) (1.21 miles)

It was such a whimsical decision at the time, but in the end I'm glad I chose to push myself. Pain in my legs was less than expected. Tomorrow though I will have to take it easy. Based on past experience, I have a demonstrated tendency to develop shinsplints. I don't want that to hinder my progress. I've been on such a roll.

Still, it all depends on how good my legs feel.

Tomorrow:

morning HIIT (elliptical) + steady-state run (hopefully !)

Catch you later,

--Jay

Day 20: chart accomplished

Status - return to form
Water - 1 liter so far
Mood - great

Day 20 of 68

Weight:

REST

Cardio:

Making my way to the gym shortly for HIIT on the elliptical.

Life:

This morning I tried my hand at Excel in an attempt to develop some type of accountability chart. What I have so far is extremely basic, but I think it will work well for my purposes. I'm really excited to going with all this.

Question: how should I format my page so that others can view the spreadsheet? Would I just copy and paste the chart directly from Excel? And is there a way to reuse the same basic file so that I won't have to re-create one every week? Ahh, I am so useless when it comes to computer programs that I never use! I should have majored in computer science, haha

Be back later this afternoon to post mileage etc.

Catch you later,

--Jay

ps. I will launch the chart starting tomorrow. After I iron the kinks out.
pps. Weekly Monday pic will be posted as well !

Day 19: feeling good in the neighborhood

Status - return to form
Water - x<2 liters
Mood - great

Day 19 of 68

Weights:

REST

Cardio:

HIIT run (25 minutes) (3.2 miles)
HIIT elliptical (15 minutes) (1.6 miles)

Usually, whenever I run or elliptisize (yes, it's not a real word) I generally like to keep my session under 30 minutes. Today, however, I wanted to push myself a little further because I've been feeling pretty good lately.

Running nearly 3 miles in 25 minutes isn't all that bad. Still, I want to carve it down by at least three more minutes in the next few weeks. I've always wanted to run a 7 minute mile. By keeping track of my mileage like this I hope I can reach that goal.

Idea: in order to better my speed I should probably tie Ricky's hedgehog to the back of my treadmill, and have it run after me. I'm sure that'll do it because his pet is truly scary. And mean too, lol. No offense little sonic !

Think about it, not only would we both get a great workout in the process, but we'll spend more time together, which in the end would benefit the entire family of three: myself, Ricky and sonic. Because as it is, the little guy doesn't care too much for me, haha. Is there such a thing as human rodent counseling ?

I feel really silly right now. Forgive the rambling, haha

Life:

I shared a portion of my manuscript with one of the professors in the graduate literary arts department here, Forrest Gander, and I am pleased to say that he had a few really nice/constructive things to say. He is such an amazing poet, whose opinion I value greatly. He gave me the impression that I actually have what it takes to write on a graduate level. It made me feel really good. Boosted my confidence a little too, which is something every young writer needs.

Tomorrow:

Another intense cardio session. No run though. Since the pool isn't open on the weekends I'll just be doing the elliptical.

ps. Ricky's performance today in the gym was one of true effort. I was pleasantly surprised when he was able to complete 10 minutes on the treadmill and another 30 on the elliptical. Like I've been saying, he doesn't realize his own potential. Keep it up buddy. BOOM BOOM BOOM !!! haha

Catch you later,

--Jay

Day 18: pumped

Status - return to form
Water - 2 liters
Mood - excellent

day 18 of 68

Cardio:

NONE

Weights:

HST , and man did I feel great. My workout partner Ricky, who also has a new fitness blog (http://rick-transformed.blogspot.com/), thought I was crazed since I decided, again, to increase the weight in all my lifts. I felt very strong, and honestly, truly out of my mind. Too much adrenaline, I guess.

Like Mike says, go hard or go home !

Since I don't have an ipod yet, I find myself mentally rehearsing one of my favorite songs off of the old-school Rocky soundtrack. I'm surprised how pumped I get from it, even without a headset. Maybe this has something to do with my newfound intensity and focus.

I've realized that mental preparation is vitally important when stepping into any gym, before lifting any weight. Priming your mind, anchoring it to something that drives you nutts - gets your heart racing, your body physiologically active, is probably the most important step for me. As I said, I think of that Rocky song and join it with a mental image of the Hulk screaming or in the process of crushing some large, unbelievable heavy object. And sooner than later I'm doing the same, just with barbells.

Life:

Excited to write this weekend. I will finally have some free time. A few ideas brewing in my head.

Ricky hurt his calf. Not sure how. Nevertheless, he had took yesterday off in order to rest it up. But let me say, the kid came back today with a fury ! Seriously, he has no idea of his own potential. Although his cardio endurance needs a lot of work, he is unusually strong for a novice lifter. Seeing him in the gym working hard and making huge strides gets me excited. I can't imagine the shape he'll be in at the end of the summer. I just hope he'll continue with the program, and clean up his diet some more.

Don't say anything to him, but in the past week his flat barbell bench press has gone up almost 20 lbs ! I'm so jealous. As an experience resistance trainer (I wouldn't dare say bodybuilder), it's frustrating when you reach a strength plateau. Granted, I can lift 2 x my body weight in certain exercises, but my maxes haven't budged in over 4 months ! I was talking to a friend last week or so, who was experiencing the same problem. Now this dude is another story - 6'5 about 270 (although he swears 240). Max bench of god knows how much. Let me just say, he smashes through 20 reps at 315 lbs.

And he's complaining ! Pah !

This weekend:

tons of cardio !!! Even though I don't have a cool nike+ wristband, I'll still be tearing up the road (or rubber). Will post daily mileage. I hope others in the sphere are watching out, cause I'm hard on your heels, haha.

Catch you later,

--Jay

Day 17: cont

Cardio:

Run - 20 minutes HIIT (6 - 9.5)(2.6 miles)

Elliptical - 10 minutes HIIT (7 - 13)(1.04 miles)

The run was amazing. Although my legs grew weak near the end there, I wasn't winded at all. I guess the swimming has improved my VOmax - seeing as I have to work harder to expand my lungs underwater.

Exciting stuff !

Catch you later,

--Jay

ps. Listening to the theme song Stonebridge, on tea's transformation blog, makes me envious of other students (and runners) I see who own an ipod. I figure that every college student should or has one already. Seriously, there has not been one moment when I have entered a gym here and not seen some guy (or more usually, girl) with one blasting away (surely at some deafening tone) in their ears. I feel bad for their inner cochliar membranes, which, by the time they get into their fifties, will have become totally destroyed.

Still, I want my ears to be in poor shape too, haha. Clearly joking ...
Well, maybe. Suffice it to say, it's time for me to get with the program.

ALSO, big news big news big news

in the next few days I plan to put together an accountability system. Not as involved as others I've seen in the sphere, but something comparable. I want it to add/deduct points for meals, (missed) workouts (including cardio and weight sessions), hrs devoted to classwork (at least 2), and personal time spent writing.

My life needs to be more structured, which is not to say that I am unorganized (if i were, I would not be in my current life's position), just that I could spend my time more efficiently. You know, actually doing the things I want, and more importantly, NEED to do on a daily bases.

My mom stresses this all the time:

"do the things you HAVE to do so that one day you can do the things you WANT to do"

There is so much value in that statement.

Between class, my writing, and making sure to stay healthy and fit, I feel that my life is just now beginning to churn on all cylinders. How does one say ? ...

I'm in the groove, eh ?

Ok, I need to get to bed. I expect a long day tomorrow. Bring it on, baby !

Gnight, for real this time haha

--Jay

Day 17: late start

Status - return to form
Water - 2 liters (yuck)
Mood - great

Day 17 of 68

Long day, even longer night. School work of the worst kind - GEOPHYSICS. Sounds like a horror film, haha .. Well, it was in many ways (for me).

I really dislike working on anything past 1am if it isn't a poem of mine or at least literature related.

I wasn't the nicest person to talk to this morning, which is the understatement of the century ! lol

Anyways...enough complaining. I devote no more than 5 sentences to being negative.

Weight:

NONE

Nutrition:

Decent - I started the day off with a protein shake and banana. Before I went to bed, which was around 4 this morning, I had a small salad (delicious !). I count this because it was technically eaten earlier today. This afternoon I had another protein salad and (literally) a few fries (by few, I mean exactly 3). I need to have at least one more meal before I go to bed. I was thinking of something along the lines of 1) a protein shake + peanut butter, or 2) eh, there really is no other option. I didn't make it to the dining hall today ! Thinking back on it now, I realize that I should have saved the salad (from early this morning) for right now. Pah !

Pah, defined: darn(derived from Adam's "boom boom boom". Don't ask how or why, lol)

Cardio:

venturing out as I type. bbl to update !

Later,

in about 30 minutes,

--Jay

Day 16: cont.

Weight:

HST - increased the weight in most of my lifts !

ABS - circuit

Cardio:

10 minute run


Catch you later,

--Jay

Day 16: What have YOU done

Status - return to form
Water - 1 liter (so far)
Mood - great

Day 16 of 84

What have YOU done ?

The quote above is from a new movie in theaters called Wanted. It is nothing short of spectacular. I do not mean to exaggerate when I say that it is probably the best movie I have ever seen in my entire life. Aside from the ridiculous action sequences, I felt that there was a more important message embedded in the story line. At the end you walk out asking yourself "what have I done with my life. Have I actively taken control or simply slug about, living without purpose or intent"

I found these questions to be highly motivating.

Anyways.

Cardio:

30 minute swim

RUN THIS AFTERNOOON

Weight:

THIS AFTERNOON

Diet:

Basically, I need to eat more frequently. 3 meals is just not cutting it, I know better than that. Near the end of my first mission (around day 55) my eating habits were such that I made sure to eat at least 5 small meals / day. The results of which showed through in my physique. I'm on meal plan, and therefore have full access to as much protein salad and fruit as I could want. I just need to drag my little butt (according to mom, pshh) over to any of the three or so dining halls available to students over the summer. blahblah, JUST DO IT JAY !

And yes, I am officially talking to myself. Nothing new :-)

Life:

The writing is coming along well. I am working on another poem that belongs in a series of (X) (to be determined). It's really frustrating. I spent 7 hours with it yesterday. I'm not sure what it wants. Maybe if I threw it into the street someone would pick it up and tell me. Or just cut the darn thing into little pieces that I could use to paste on my window with leftover orange juice. But then that would be wasteful. I should use alcohol instead !


later,

--Jay

Day 14

Weight:

HST full body

Cardio:

10 minute HIIT run, elliptical HIIT (10 minutes)

Life:

A friend of mine has just started an online fitness blog. His URL is -

http://rick-transformed.blogspot.com/

We'll be working out until the summer's end. I know how difficult it was for me and for every other shredder out there at the beginning of our fitness journeys. He'll be starting basically from square one, and could use as much encouragement as you all have showed me.

He would really appreciate it !

Until tomorrow,

--Jay

Day 14: Picture !

Status - return to form
Water - X< 1 liter
Mood - excited !

Day 14 of 68

I head to the gym in less than an hr, but I wanted to post a picture I was able to take using a friend's computer earlier. It's below.

I'll be back later to include workout details.

Catch you later,

--Jay

ps. Hopefully, I'll be able to post weekly pictures (on Monday) so as to keep everyone up to date on my current progress. We'll see.

Day 13: Feeling good

Status - return to form
Water - 2 liters so far
Mood - feeling good

Day 13 of 68

I had a wonderful Fourth of July weekend. Cheat day was timed perfectly again, I make myself so proud, haha. I enjoyed it by having a couple of drinks with friends. No worries, I took the additional calories into account.

Friday and Saturday were taken off. Today's schedule looked something like the following:

Cardio:
NoNE

Weight:
HST full body routine.

Diet:
Poor. I had only two meals so far today :-(

Life:

I've done some research into the HST program and it looks promising. It requires that I do resistance training three times per week (working the same muscle groups, but with additional frequency of course). I'll do HEAVY cardio on my days off (midday swim and night run). I'm excited to see the results at the end of 6 weeks (decent period of time).

Catch you later,

--Jay

Day 10: Cranking up the heat

Status - return to form
Water - 3 liters
Mood - great

Day 10 of 68

Cardio:
30 minute swim, 20 minutes on the elliptical

Weight:
Back - seated pull (machine)

Life:

No class tomorrow ! The day would be perfect if only I could go home :-(

I'm really starting to get back into working out. My cardio hasn't fallen off much at all. I was surprised when I ripped through a 15 minute HIIT run session the other day without much difficulty. Unfortunately, I need to purchase a new pair of running shoes: the current set, which I've had for over 4 years now, is definitely showing serious signs of damage. The entire sole on my right shoe has been practically torn off. My running form hasn't been affected much, thankfully.

Tomorrow:
Biceps & Tris, midday swim, night run

Catch you later,

--Jay

Day 9: solid

Status - return to form
Water - 3.5 liters
Mood- great

Day 9 of 68

Quick post for today since it's very late.

Cardio:
Swim (50 minutes), treadmill (15 min. HIIT)

Weight:
Chest: incline press
Shoulders: lat. raise, push press

Life:
I finished a few poems that satisfy me :-)

Catch you later,

--Jay

POEM :


Ant leftovers

The curved throats of half buried doves

sprout along the side of the road

at odd angles, you see

I’ve heard their foreheads

beating hard against the ground:

a sudden crush of ants

sticking to the creased corners of their eyes

like acid soaked watermelon seeds.

Pressed into darker substance by

the added pressure, a thick paste on their brow.

I’ve learned that the earth does not

accommodate well to a bird’s skull

crashing into the soil.

It preserves the sound well enough

though the tone has been depressed

stretching out among the roots

if you asked I would describe it

as two soldiers pounding

dead center at my breastbone,

perhaps not as mute –

there are always submerged stones.

I simply want to kiss and smooth them down

further, apply the battered

ant remains to my unhealed wounds

the insides of their beaten abdomens

snagged beneath my nail

blacker than a mulberry filthy underneath

Day 8: 8 down, sixty to go

Status - return to form
Mood - great
Water - 3.5 liters

Day 8 of 68

Cardio:
Swim (HIIT for 25 minutes), post lift run (6 laps, 4 jog, 2 sprint)

Weight:
Back - pull ups (30), pull-downs (6 sets)

Life:
Good , everything is everything

Writing:
Almost done with a major piece that I've been working on for quite some time. I'm excited about it. I'll make sure to post it when I'm done.

Catch you later,

--Jay