Congrats., Zach!  We made it!  We may not have transformed exactly as we envisioned during this 12-week session, but at least we reconnected during some difficult circumstances.  I think we are both on the right track and I for one am proud of what I've accomplished.  

I feel so much stronger and healthier right now, and I've kind of been on a high this week.  I've only worked out once this week & decided to make some new goals.  

I'm down about 20 pounds.  My future goals will be posted later, but they will be aggressive and hard -- some exciting things planned.  Gotta go for now.

Hard to believe this 12-week session is done.  Actually, I'm down about 20 pounds and I just posted my final pictures. Not bad progress.  Can't climb a mountain in a day & now that a lot of the excess weight is off, the next goals I make will be all the more exciting.  I can't tell you how much more comfortable my clothes fit.  When I was in the 250 lb. range, I was miserable in just about every way! 

The kitchen remodel is taking every last minute of my free time but it's turning out great.  Also, finally got my Internet access back.  Cost me $70 for a new DSL modem.  Turns out the fiber optic Internet option may take several weeks to happen.  

Doing chest workout today & then going to do maintenance workouts this week as I plan for my next goals.  

Zach -- congrats again. 

Cory -- How's that tooth holding up?

I just read your blog, Cory.  That's gotta hurt!  Very entertaining read though.......

Glad to see you are doing well. 

It's week 12 of this program for me, and (I haven't hit the scale in a couple of weeks) but I believe I've lost about 25 to 30 pounds.

I'm starting to make plans for what comes next.

Cardio today -- solid effort with some fast sprints at the end.

In addition to last week's workouts, I spent over 40 man hours sanding down kitchen cabinets, which made for a helluva-lottuva calorie burn.  I am still tired from all the work, but recovering quickly & settling back into the old work routine.  (Had last week off).

Zach -- congrats on the marriage & stuff. 

Gotta run.

Still around and still remodeling my kitchen.  Day off from working out today.  Legs in the morning.  Had a MOO yesterday -- much deserved after cardio and 7 hours of sanding kitchen cabinets.  

DSL modem died the other day, which means I'm logging on to Bodyblog with a dialup modem.  Can't stand it!  == ZZZZZ ==

Getting AT&T UVERSE  / Fiber in a week.  In the meantime I won't be here much. 

Bye

I did my chest workout today, headed to Lowes to pick up some stuff for the kitchen remodel, then spen thte next 5 hours sanding down kitchen cabinets.  My arms are stiff & my legs are as well from this past lower body workout.  Eating has been spot on.  The green days continue & I'm noticing major fat loss around the waist. 

Zach -- good luck with the interview.

Shawn -- great numbers for your 90 day results.  Not too many can make that sort of progress in such a short time.

With the week off from work, I won't be on the computer as much.  Lots to do in the kitchen!!!  Taking a break, then I'm gonna start in on wiring the new lighting.

JI

Two weeks on track and I'm not gonna get derailed by the 4th of July holiday.  I've planned some goodies for later today, including some Coca Cola, Snicker's bar, and (actually) a brocolli salad I've turned into one of my favorite meals.  It's made with light mayo, green peas, brocolli, turkey bacon, raisins, sunflower seeds, garbanzo beans, and a taste of chopped / dried pineapple + a few drips of sugar free maple syrup for an extreee Kick! 

My workout yesterday was great, though the gym was packed full of meat heads.  One dude in particular was esp. annoying because he couldn't stop the "stupid" from coming out of his cake hole.  If I hadn't forgotten my Ipod, I would have just turned up the volume to drown him out.  He was hitting on anything that moved while bragging about how long he's been working out.  I swear (in the hour I was in the weight room) I didn't see him pick up even 1 weight! 

My back and triceps are very sore today & today is my rest day.  

Headed to the lake later for a party.  I'm in control and on a roll -- it's all about the plan.  No booze or beer, limited free foods (aka Meal of Opportunity MOO), then right back to the meal plan / workouts in the morning.  I took next week off to remodel my kitchen, so I'll be getting the extra "Mr. Miagi / Wax On-Wax Off" style workout for several hours.  It's going to be full of calorie-burning goodness, a chance to spruce up the house / improve the value & get away from the office / off my arse for a change. 

Ripped my back and bi's to shreds today!  Also talked to a personal trainer who showed me the new "Sissy Squat" machine.  I plan to try it out next leg day.  She said be careful not to hurt the ol' knees.  

Zach -- I didn't have the workouts for the last 4 weeks so it wasn't too hard to improvise and come up with my own "Triset" plan, which I'm doing now.  Just an FYI...  It's intense and effective.  I'll post the actual workouts here soon. This time I'm a lot more focused on "upping" the weight each time to insure I'm making the gains (periodization).

Cory -- Just read your blog, and iit reminds me of this past November -- experienced much the same thing in adjusting my eating plan.  Emotional eating is what got me back to my old habits & discipline is the only thing gonna get us both back on track!  

Things I like(d) to do: 

Eat fast food for lunch and Supersize it all.

Eat fast food for breakfast & get an extra two hashbrowns.

Order a pizza, wings, 2-liter of cola & sit in front of the television and eat it all alone.

Go to a party and continue "sampling" the appetizers all night.  (Why let good food go to waste after all?)

Go to a party and suck down a 6-pack of beer or more & then binge eat a bag of chips or other goodies.

Eat emotionally (esp. when depressed) or worried.

I found myself restricting my diet for a week or two, working out like a fiend, & then doing one or all of the above.  Now that I've recognized these bad patterns / attacked them with a nuclear bomb, the gains are incredible.  I have a plan, I am dedicated to it, and I know WHY!  As Zach pointed out when I first started this program, my "WHY" is the most important driving force behind just "TRYING" and actually getting it done. Now that I have a solid plan -- now that I know my why (I've written it all down), it's just a matter of time before I hit those goals.  Not that there won't be setbacks, but I can pick myself back up much quicker now that these things are in place.

Got this via e-mal the other day.  Great words on the joy of discipline: 

"The Joy of Discipline

How do you think of discipline? Most of us know and understand the value of
disciplined, focused effort, yet we find it difficult to put into practice.

Thinking that we need to be more disciplined is one thing -- actually being
more disciplined is something else altogether.

And it is in the thinking about discipline that we often set ourselves up to
falter. We think of discipline as doing without. In order to focus on one
thing, we see ourselves giving up all the other things we could be
doing at the moment.

Yet discipline is ultimately enabling, not restraining. Without discipline,
we have possibilities. With discipline, those possibilities become reality.
Rather than giving up anything, discipline allows us to choose which of our
many possibilities we most want to express.

Discipline is so much more practicable when you see the reality of what
you're doing, rather than lamenting the fantasy of what could have been.

Disciplined effort brings you what you want. What could possibly top that?"   

Cardio is complete with some great wind sprints at the end...  Meals are packed and I'm locked and loaded for my 10th consecutive green day.

I went to bed early enough last night, but work up early, headed to the gym & was dragging slightly.  My knee pain is completely gone and my cardio today went extremely well.  

I went shopping yestreday & began experimenting with some more varieties on the vegetable side of the house.  My favorites right now include: 

- Acorn squash.
- Asparagus
- Green Peas
- Garbanzo beans
- Broccoli
- Green Beans
- Collard / Mustard greens

Found a great web site for recipes: 

www.wegottaeat.com

Just plug in the food and it pops up all kinds of user-submitted recipes. 

I'm halfway through my ninth green day in a row, and going strong.  My Chest, Tri, Shoulders workout was great!  In fact the 45 lb. dumbbells aren't enough -- I need to get some 50's & 55's, and I am suddenly able to bench press 225 10 times.  I should have tried to put more weight on, but I was shocked with this.  I think the biggest reason for the most recent strength gains include meticulously sticking to the eating plan.  It has been nothing but green AND WILL REMAIN nothing but green for many days ahead.  

Cory -- Welcome back!  What an interesting post you just made.  Last time I spoke with Zach on the phone, your name came up.  I believe his exact words were, " I LOVED that guy." 

Great your health is back & your family is doing well.  If you want to take it to the next level, you've come to the right place.  Big things are planned.

Gotta go get my car window fixed!  Damned punk burglars!

After working out for 7 days in a row, I just didn't find the energy to do cardio this morning.  I did some outdoor biking for a short time & then headed inside for a protein shake.  Chest, Tri's, Shoulders in the a.m.  Eating has been perfect again today. 

What is up with me encountering all the freaks lately?

Saw this "drugged out" dude pumping gas (I was doing the same) and he was so pie-eyed he didn't even realize he was singing me a rap song.  It went something like this, and I'm writing it so I can hopefully get the
damned song out of my head.  It was actually kinda catchy.

"Flip Fly Flip Fly, Uh-Flip Flop Flu

I say A-Flip Fly Flip Fly Uh-Flip Flo Flu

White man so afraid of the new crusade,

he got an 8-inch blade he made in first grade

He sees my gold teeth and my Grand Prix and he

says to me he's really Japanese (Squinted his eyes when he said this...) 

Fly Fly Flip Fly Uh-Flip Flop Flu

I say A-Flip Fly Uh-Flip Flo Flip Flop Flu" 

He was even beat boxing and stuff.  I just looked at him and nodded my head like I was into his song, pumped my gas & got the heck out of there.

Yesterday was a great day, but I was thoroughly exhausted by day's end.  I took my daughter out for ice cream, had a banana split, and called it a day at 9:00 p.m.  There has been nothing short of 100% pure effort this week.  It's actually my day off from working out, but I'm still going to go to the gym, play some basketball, hit the sauna, then come back and do some yard work / clean the broken glass out of my car still left from the break-in yesterday evening.  

Got an email with this Marson quote today.  Gotta go.

"The moment of truth

You've persevered through the dark, difficult times. You've taken each
challenge in stride and overcome countless obstacles along the way.

And just when you're beginning to turn the corner, just when it looks like
it's all starting to go your way, a huge setback comes along and knocks you
down. Just when things are starting to go well after a long and difficult
effort, the momentum is suddenly snatched away from you.

That is when it is most important to not give up, to keep on going. Pick
yourself up, no matter how discouraged you may be. Now is your opportunity
to cross the threshold into a realm where success is virtually assured.

You were so close and then the world beat you back yet again. Find a way to
keep on going. It is indeed a moment of truth. When you can pick yourself
back up, weary though you may be, and get back in the game, at that moment
you'll know with absolute certainty that nothing can stop you, that nothing
can keep you down.

What would you attempt if you knew you could not be stopped? Keep going, no
matter what, and you'll reach truly magnificent heights in whatever you
choose to undertake.

By Ralph S. Marston"

Man, have I had bad luck lately...

This morning, I don my armband / MP3 player, head out the back door, and discover that my right-side windshiled to my car was smashed in last night!  They tried to steal my new GPS.  Luckily I had brought it in last night & the only thing they could have stolen was the GPS holder.  I called the cops, filed a police reporet, etc., then decided to put it past me & move on.

There are some other things going on too that I can't mention here that are really irking me, but I'm keeping my cool and focusing in on my goals like a laser beam, baby!

After spending a few minutes speaking with Mr. Police Officer, who was quite a cool guy, I hit the gym to do legs.  Killed it, hit some new peaks even on a few of the exercises.  Headed home, ate up a nice portion of the  brocolli / bean / Green pea concoction I've been addicted to lately & now I'm about to take my daughter out for some fun in the sun & ice cream.  MOO!  And yes, I did cardio today too!

Cardio today (Ellipse) -- some great sprinting at the end on the basketball court.  Heart rate > 130 BPM throughout, with peaks in the high 150's.  I tweaked my knee earlier in the week, but I seem to have worked out the kinks as it is not bothering me at all today.  I've loaded up on the Glucosamine to assist in the recovery.

Today is my 5th completely green day in a row!  Well on my way to finishing the 12 weeks on a green-green note!  Since "unplanned" weekends can trip me up, I've already made my plans.  I'll be taking my daughter out for ice cream and to see the movie UP Saturday.  Sunday will involve some work around the house.  

I have not entered my eats here at Bodyblog, but I have been tracking them on the index card.  I've been hitting the shakes a lot this week for at least 2 to 3 meals per day.  I've also been eating a lot of veggies / beans this week, including peas, broccoli, acorn squash, and garbanzos.  Averaging around 1,800 to 2,100 calories per day & burning well over 500 calories during each cardio session............

Absolutely slaughtered my back and bi workout this morning.  I don't know what it is about this program, but I seem to be drawing a lot of attention at the gym.  From husky latino kids calling me "Fatso" to tatted-up trailer-park residents hogging the gym equipment, I have certainly had my share of entertaining encounters this past month at the gym.  

Some new encounters  even...yesterday, this older lady got all cranky with me because I didn't "take a number" for the ellipse I was using.  The gym was empty!  I laughed and told her she could use my ellipse & I just moved on to another one.  Then this morning, some beared / Bob Marley-looking guy was telling me I was working out too hard when I was doing curls.  

"What is that supposed to mean?" I asked him.  Isn't that the point? 

So many people have the wrong idea about what it takes to get fit.  Now is my chance to show them by sticking with my plan and reaching my goals.  And when they aske me how I did it, I'm going to tell them to point their browser here.  ...and chances are most will drop out after the first couple of weeks.  That's the sad truth.  

I'm green, mean, focused like a laser beam.  "End of July, end of July," I keep telling myself.  "You will keep it green until the end no matter what."  There is no "trying" any more.  

I feel great today.  Just finished cardio.  Amazing how recalibrating the eating plan & tracking things to the "T" makes such a difference.  Green yesterday, and with my workout already finished, green again today.  Lets see how many I can string together before the end.    

Workout is complete and my food intake has been nothing short of perfect today.  Time to keep it green.  No time to waste.  Cardio in the morning.

Gym was crowded -- had a little run-in with an arm-tattooed degenerate who thought he owned the gym.  Nothing big, I just asked him why he was using more than one piece of equipment at a time and he started freaking out.  Once I saw how much dental work he needed, I kind of felt sorry for him and decided to move on to the other side of the gym.  

Progress pic will be posted later on.  I'm down on the scale, but not as much as I should be.  I have made enormous strength gains, but I've not committed to the eating plan as much as I should have.  Last weekend was probably not the best thing for me to do, but it's cool.  Time to move on.  

4 more weeks in this challenge, and I am geared up for it.  Planning my meals and going to see if I can keep it green until I reach the finish line.  All said, I could still lose as much as 30 total pounds if I keep my nose clean.

Bye!

Oh yeah -- cool that you smoked that FIU guy!  I'll bet he was hurting when it was over!!!

Missed my workout yesterday evening due to some family medical appointments that had to be dealt with.  Cardio tonight at the Y.  Way to push, Michal.  Progress photos this weekend.  

Completed cardio this morning at the indoor track at the YMCA.  Was rough this morning as allergy-related problems slowed me down a bit.  Legs in the morning.

Just read Michal's post and it reminded me of my rough start on January 5th, 2009.  My uncle died a couple of months before, and I got up to over 250 lbs. from being depressed about the whole ordeal.  What a rough start it was!  I couldn't run a complete lap around the 1/4 mile indoor track at the YMCA.  Ease into it, Michal.  You're back in the game, and that's all that counts.  Man I've slipped up a dozen or more times since January 5th, and now I'm in my 220's.  Not exactly lean and mean, but I'm on my way.        

Chest, Tri's, Shoulders today.  Was a little rough getting back into things, but I knew it would be after this past weekend.  I am not looking back.  Full steam ahead.

Yeah, I'm here & not really even wanting to go overboard, which kind of surprised me.  Actually, I'm more anxious than ever to get this weekend over with and get right back on track.  I think my mindset is in the right place, but thanks, Zach, for the advice.  Moving around is a great idea & I plan to head outside now to take a walk.  Gotta get off this damn computer!  Bye!

This weekend -- yes, this entire weekend I am going to eat whatever I want.  Why?  Because i turn freaking 40 on Sunday!  Holy Moley, I'm getting old.  I don't feel old, don't even look old!

My family is throwing me a big "TO-DO", and I'm not going to be an uptight, celery-munching prick about it.  I'm gonna have some pizza and beer and party hardy.  Do WHAT I WANT!  Screw it!!

But then I'm going to jump right back into my program next week, and I will.  I will also work out in the morning before I head out of town.  You will see some extra tenacity when I get back too -- promise!

40, Ha!  And I don't even feel bad about it one bit!  What's the big deal?

Michal -- Man, you just need some discipline.  From what I remember, you're tall, so 290 isn't as big a deal on your frame as it would be on mine (I'm just 5 foot 11).  Give this program a shot and you won't be disappointed.  It does take some getting used to, but I'll bet you could drop a quick 50 pounds in no time.  I really liked your post, and I love what you've done to improve Bodyblog.  Thanks for that.  Zach tells me you're a freaking genius.

Zach -- the job maket in Miami will land you something. You've got the confidence, background, and intellect to make it happen.  Things do happen for a reason.  What better place for a guy like you to end up than Miami?  I see big things ahead, though there is likely to be stress in the interim.  

There was something else I wanted to add, but it escapes me.  If I think of it, I will post it later.  Bye all!  - JI

Was dragging this morning -- ran out of coffee!  Chest, Tri, Shoulder workout started off sluggish, but I killed it in the end.  These workouts simply take things that extra step that I believe is necessary to truly change the shape of your body / build muscle & drop fat.  It's like Gladiator circuit training with no mercy!  I have never doubted it & I know if I give it my best effort, the end results will be excellent.  Gotta head to work!

Was sweating like crazy and allergies did slow me down just a tad.  Got my VIT in and hit the basketball court afterwards.  I got in the sauna after that, which was finally free of the burning piss smell.  What a week last week!  I am gong to keep it green at all costs, cause I think I'm about halfway through this challenge.

Moving forward, 'cause last week sucked.  The tire problems, drama at work, birthday parties...  About to start this week off right with a mean leg workout. 

Time to get to work!  Eating will be GREEN this week.

- JI

Been busy...

Got my tire fixed, and the sauna has been freed from the awful smell of burning piss!  Blech!

Workout today went well -- tonight I'm headed out of town.  Need to mow the lawn & do cardio tomorrow.

Gotta go!

As I get older, I've learned that my reaction to my problems is often worse than the actual problem itself.  I can be kinda high strung, so I usually do that "count to ten" thing before I react to something that pisses me off.

Today [Doing my best Sam Kennison voice right now} after replacing all of the tires on my car just two weeks ago, I GET ANOTHER F#@#$#NG FLAT TIRE!  OH!  OHHHHHHH!!!!!!!

Acting like the cool cat that I am, I calmly pull over to the side of the road and get out the jack.  Looking at the tire, I calmy remind myself that THESE WERE THE FREAKING 80,000 MILE TIRES, GUARANTEED TO NOT GIVE ME ANY PROBLEMS FOR E I G H T Y - T H O U S A N D FREAKIN' MILES!  OH! OHHHH!!!!!!!!!!!  

I hit my stop watch to see how long it takes me to change the spare.  Eight minutes flat!  Proud as a mother hen, I tell mysel, "SELF -- don't let this snag hold you back.  Go on and workout like you planned.  Just do it!"

I go.

I work out.

It was good.

I hop in the sauna, and I smell something weird.  I says to the kid sitting next to me with a lisp and a blanket over his baby-fat-covered cheeks, "Hey kid, you smell something?"

"Smeh's like buhning haierz," he says.  Then he points to some newspapers nearby & says, "maybe thawt papaw shouwldn' be in heaw."

Then two skinny Jonas-brother-lookin' high school dudes come in and say, "Holy Sh#%T, somebody pissed in the sauna again!"

WHAT?!  OH! OHHHH!!!!!!!!!!!!!!!!!!!!!!!!!  I leave, immediately, tell the YMCA staff who nod and say, "Okay, we'll check it out."  I then drive home & hit the shower -- took a hour plus shower!  

OH! OHHH!!!!!!!!!!!!!!!!!!

We all have flat tire stories -- howz that compare to yours, Zach? 

Oh yeah -- next payment is due now or July?  Let's work something out.  Email me.  Should I pay Michal via PayPal again or do something different.  I could mail it if you want me to.  

I'm outta here, Bodybloggers.  Any of you lurkers out there gonna join up again?  The new workout plan is truly cool & worth the extra effort.  

Gotta go. 

- JI

So some really chunky kid comes up to me at the YMCA last night and says, "Hey, Fatso!"

I was flummoxed!  "What?" I asked

"Nothing," he said, staring at the ground, laughing.  He must have been about twelve. 

....then I see him later doing this to other people -- calling them "Fatso" & getting all kinds of strange looks.  So I see him in the locker room later & he does it again!  I say, "All right then, where's your 'table muscle'?"

"Huh?" he asks.

I lift up my shirt and grab my belly.  "Here's my table muscle," I say.  "Now let's see yours!"

He rolls his eyes and waves his hands.  Damn!  What a little punk!   

Cardio last night sucked!  I pushed myself a little, but I just didn't' have the zip or pep in my step.  Chest, Shoulders, Tris was a different story this morning.  I slayed that dragon in an hour.  

Zach -- wish I could swoop down and lend a hand with the move.  Wow, lots of fast changes for you!  Good things ahead!  Don't look back...

Gotta go.

JI

Cardio planned for this evening at the YMCA.  I didn't make it outta bed in time this morning, which is rare b/c I'm an early riser.

Great progress, Zach, way to hang in there during some tough times & good luck with the move. 

Work has been somewhat stressful as of late, but I'm pushing through it.  

My glutes are sore from yesterday's leg workout.  Not as bad as that first Synergize leg workout, but bad enough that it hurts to bend over and tie my shoes.

Gotta run!

Got my back / bi workout in today.  Was short of breath (allergy-related) at first, but as the workout progressed I was just fine.   It may seem counter-intuitive, but working out actually helps me breath better.  I feel great right now & plan to do my leg workout Sunday morning.  Just for the hell-uv-it, I even ran sprints at the end of the workout.  Some younger guy looked at me and smiled a "what the f##% is he doing?" kinda smile.  He really laughed when I grabbed a basketball and slam-dunked it on the 7 1/2 foot or so (lowered) hoop.  I gave him a thumbs up through the window of the gym & he just shook his head.  I'm still laughing about that.  

Zach - I know it's cliche', but things do happen for a reason.  You'll be a lot happier working in fitness vs. the Energy trading stuff.  Maybe you'll even own your own gym again? 

Another quick note -- a guy who works for me (sharp as a tack & only 18) did something really stupid the other day.  He was mugged at knifepoint outside Walmart late at night.  When the mugger asked for his wallet, he reached inside the front pocket of his denim shorts, pulled out a chain, and gave the redneck a well-deserved beating upside his Axel-Rose-looking mug.  The kid said he had $300 & he wasn't gonna give it up....  Luck guy, eh?

Gotta run.  

- JI

Allergies aren't buggins me as much today -- I have it much more under control.  I am watching my nephews until noon, & I plan to head to the gym to work legs / do cardio.  

Man I hate allergies.  Pollen was flying through the air so much today that I had some real breathing issues & had to leave work early to grab my inhaler.  It's my own fault for not using my Nettie pot for the last few days.  The Nettie pot really does help.  The good news is that I'm usually most effected by this stuff in late May / early June.  Will pick things back up in the morning.  

A little groggy today after pushing myself extra hard -- I even did an extra-tough bike ride last night after work to burn some more calories.  It was up some hills so steep, my heart rate got into the 160's on the biggest hills.

Off to the YMCA to do some cardio.  I got a lot of sleep last night (over 8 hours), but I 'm still a little groggy.  Time to down a cup of Joe & hit the VIT like it's week 12.

Zach, I'll text, e-mail, or call you l8tr to touch base.  Good luck with the job search.  If you need any resume help, I'm can lend a hand.

- JI

UPDATE: This morning's workout complete.  Ran my VIT, with just a tad over an 8-minute mile.  My heart rate was in the low 170's and I was panting too hard but I did it.  I ran the sprints, did layups on the basketaball court for an extra ten minutes, then hit the sauna.  Tonight I will likely do another "hilly" bike ride before dinner to rev up the ol' metabolism.  I'm back in the zone.

Nearly barfed at the end of my chest, tri's, shoulder workout this morning.  Was able to do more pushups, needed less rest & I came back with a vengeance after a recently red day over the weekend.  Time to line up a series of green days & blow this week into high heaven with results.  Already sore!  Ouch! 

I was off work today & somehow missed a workout in there.  I am going to update my progress calendar and hit the chest, shoulder, tri workout in the morning. 

- JI

Kept going and going....  Great workout today & was able to do a lot more.  Gotta go.

I just had a relaxing evening preparing dinner for my wife.  She spent the day watching 8 kids here at home (for some extra cash) while I was at work.  I cooked steak and asparagus on the grill, and  I poured her a glass of wine, and she was very grateful for the attention after a long day of work. 

Nothing is perfect.  Nothing ever is....  My workouts are consistent, my nutrition plan is solid, and I'm giving it all my best effort.  And guess what?  It's working.  And it's not perfect.  I've made mistakes, but I've also made progress.  And that's what it's all about.  I'm convinced of that. 

Zach -- I'm behind you, buddy.  I know you just had a setback, and I am still in this for the long run.   

I did my cardio this morning & ran the mile portion in just under 9 minutes -- my time about two weeks ago was a 10-minute mile.  I am doing my best to track everything & get things on track.  I also need to increase my weights lifted with each workout more consistently, though I've been struggling with maintaining proper form, which is why I haven't emphasized the poundage as much.

Gotta run!

Back at work now, ready to take my lunch break...  The new leg workout was good, though I did have to back off some due to recovering from the flu.

Zach - sorry to hear about the layoff.  Things happen for a reason, though with all the people having the same thing happen it's kinda scary.  
Oh yeah -- I just got in and listened to your voice mails.  I will text you from my cell phone as you requested though I don't have unlimited texting plan & 
wouldn't want to do that too often ($$$).

Houn - way to get back on track & shake off the day of unhealthy eating.

I am going to do the same & get right back on track this week with my workouts and eating.  I am already feeling better and will be ready for cardio in the a.m. the YMCA.
 

- JI

"Out where a friend is a friend," as Mr. Gene Autry would say.

I slept most of the day yesterday, took a red day, etc., and I was really fighting the alarm clock this morning.

I started my new round of workouts (thanks, Zach) and I was surprisingly able to get through them, though I almost barfed during some lunges.

Gotta go earn a paycheck.

JI

Woke up with the flu!  Feeling like crap.  Going to do legs tomorrow if I'm feeling up to it.  Being sick sucksj.

Zach - can we do the call Th. or Fri? 

JI

Just checking in.  Cardio day today -- was exhausted by the end for some reason...  VIT at the YMCA.  Got the new workouts from Zach.  Lots of work ahead.

- JI

I was a little sluggish getting out of bed this morning, but I worked out at home & it was a great workout.  Prepared my eats & headed to work.  

- JI

So I flip-flopped workouts last week -- did cardio on Friday & Back / Bi's on Saturday.  I was stronger in every way with the weight workouts  -- really noticed it with the pullups at the gym.

Went to church this morning, mowed the lawn, and worked with my daughter to teach her how to read today, then I wrote a few new paragraphs in the book I'm writing.  Chiling out now & ready to unwind.  

Going to hit it hard next week -- only a month until I turn 40 and I want to be my at my best (or well on my way) as I pass that milestone.  

- JI

test

A Motivational Poem
Believe In Yourself
By Author Unknown

There may be days when you get up in the morning
and things aren't the way you had hoped they would be,
that's when you have to tell yourself
that things will get better.

There are times when people disappoint you and let you down,
but those are the times when you must remind yourself
to trust your own judgments and opinions, to keep your
life focused on believing in yourself
and all that you are capable of.

There will be challenges to face and
changes to make in your life,
and it is up to you to accept them.

Constantly keep yourself headed in the right direction for you.

It may not be easy at times,
but in those times of struggle
you will find a stronger sense of who you are,
so when the days come that are filled with
frustration and unexpected responsibilities,
remember to believe in yourself and all you want your life to be,
because the challenges and changes will only help you to
find the goals that you know are meant to come true for you.

Keep believing in yourself.

So I got on the scale today (after 4 weeks of fearing the vicious weighing machine) & I'm down freakin' 9 pounds!  Hell yeah, mutha f@##@ers!!!!

Also, the Tanita says about a 6 per cent body fat drop.  From the pics I can really see a difference in my legs (leaner).  And, yes, I have grown a beard.  Going for that whole "300" the movie / gladiator look. 

JI

Found these "Strongman" pictures I've posted above as motivation.  I think the site I found them at said this dude could do X number of pullups with one finger b/c he was so strong.  Ha!  

Great cardio today & the pants are getting looser every day.  Exact stats will be posted this weekend. 

Back & Bi's in the morning, and......as hard as the first 4 weeks of this program have been, I feel like I'm just starting to be able to get through them.  And now Zach has a whole new set of
exercises for weeks 4 through 8!  Guess that's aimed at keepin' the body guessing.

Gotta run - chicken & asparagus for dinner this PM.

JI

Doing my 1 minute rest between a Triset on leg day. ..   tick, tick, tick.  

Can I type this in 1 minute?

20 secs, 22 secs, 24 secs...........

Snapped this 3-week progress photo & things are going good.   I will post the official 4-week photo, along with stats, on Monday.

Back to those legz!

JI

Just call me Fireball!

30 Minutes on the treadmill, VIT

+ 20 additional minutes of running lines on the basketball court. 

Progress, progress, progress....

I have been very busy lately with not much time to post here.  That should change by mid week.

JI

Cardio at the gym today -- brought my Dad along.  Grilling out steak & veggies for dinner tonight.  Gotta run!

JI

I think it was the 4th of July...

People dancing, people laughing, a man selling ice cream..............

Why is it that elevator music just so damned catchy?!  I can't get that stupid song out of my head after I heard it on the radio on the way home from the gym.

The only cure is to look the damned thing up on YouTube & listen to it.  That practice tames the elevator music ghosts somehow. 

BUT ANYWAY!!!!

I have been doing the Synergize workouts / Trisets at home b/c I was a little self conscious at first of screaming and yelling in front of a large group of people at the gym who would likely consider me quite out of my mind.
BUT -- Today was Back & Bi's & I did at the gym, ladies and gentleman, and let me tell you it was the best workout I've had yet.  The assisted pullup machine is oodles better than the door jamb thingy / assited chair gizmo I 
bought for my home gym.  My back is going to be on fire in the morning, which is just what I wanted.   I finished up the sessoin with 30 minutes of cardio on the basketball court, sprints, jogging, sprints, jogging, etc.  I had the day off work so I'm going to now do my husbandly chores & shampoo all the carpets in the house.  
 

I'M Kicking Ass.

Bye,

JI

I don't have your number & the callerid on my phone is kaput.  E-mail me your number or give me a call when you are able.  I'm off work Friday so I could do it tomorrow if it doesn't work out for you today, though you'd have to call me on my home number or cell phone.

JI

I had some obligations this morning so I planned my PIT for this afternoon after work.  Leg day, as expected, resulted in some butt pain again today, though not nearly as bad as last week.  I was toast last week!  Eats are clean and green, just downed my 14 shrimp & Apple.  Gotta go.........................

I jumped into Leg day with energy, off to a fanstastic start.  By the time I hit the pumper lunges, hip thrusts, and Skiers, I ran out of gas & couldn't push thorough the last couple of sets.  I'll make up for it in the morning during cardio by pushing harder.  I am spent.  Eats are clean, green, and ready to roll.  Logs are updated.  

Thirty minutes of PIT on the ellipse completed -- sailed through it with no trouble -- most definitely gaining endurance...

Added nother 15 minutes of spints on the basketball court just because.

Yesterday was a perfect eating day, and the meals I have prepared for today are all packed away.

Leg day Wednesday at home.  

Clothes are getting very loose already.

Busy, gotta go.

WTG, Michal on getting the photo feature working.  I plan to test it later today.

JI

Well it looks like the new Bodyblog can more easily allow you to embed an image.  Hopefully you can see the photo below, which is a shot I took with my cell phone of my "Eats 4 Today"

Meal 1: Myoplex

Meal 2: Shrimp and an Apple

Meal 3: Turkey Patty, Potato, and Brocolli

Meal 4: Raw almonds, potato, Brocolli

Meal 5: Almonds, Brocolli, Banana

Meal 6: Muscle Milk Light

Gotta keep it up in my log.  I saw that Zach did this once before & thought I'd give it a shot.....

After a long weekend, where eats & exercise were borderline red, I jumped right back into my workout this morning and just killed my Chest, Shoulders, & Tris.

- Didn't need as much rest as the first time I tried this -- was able to finish up sooner as a result.

- Endurance is etter, though it's still shocking ot me how much trouble I had doing these workouts.

- It's going to take time to be able to sail through these routines like a pro.  Consistency will be key.

Off to put together my meals for the day.

JI

Been out of town -- was pretty good about eats and exercise, but I slipped a tad.  I will post about that soon & record my workout / food intake in the morning.

It was my daughter's sixth birthday today & the schedule was rather hectic, visiting relatives for parties, etc.  Just checking in & admitting that I slipped, which is
human.  I'll record it and learn from it in order to move forward.  On a more positive note, I'm gaining major endurance with this program and my clothes are fitting better after just a week!

I also wrote a story about my uncle who recently passed away after an extended illness related to alcoholism.  It is currently in 1st place in the online contest, and it's a cool tribute to him.  
 

More later.......

RIP -- as in

I ripped my towel during towel pull ups! 

I'm resting in pieces after finishing my Back and Bi workout with concentration curls to failure.

The Synergize routine is hard and I'll be feeling it later. I bougt a pull up bar last night, assembled it, put it on the door frame.... It works quite well, to my delight.

I used a chair for assistance with the pull ups this morning.  It was a good workout.  HIIT tomorrow.

JI 

My legs were sore from yesterdays workout, but my bum was aching the most.  Not sure which exercise bit me in the arse, but I was feeling it!  : )  I downed some Ibuprofen grabbed my water bottle & a cup of coffee, & hopped in the car.  As I was driving to the YMCA, my gas light came on!  Yikes -- I forgot my wallet.  ...turned around, got my wallet, fuled up & hit the gym.

It was PIT cardio today on the ellipse.  I got bored with that after 40 minutes & headed to the basketball court.  I love how empty the court is on weekday mornings.  I did layups around the court for awhile, alternating sprints in between each of the 6 hoops surrounding the court.  Run in and do a layup on one, walk to the next basket, run in and do a jumpshot on the next basket, walk to the following, etc.  Heart rate got up in the 150's with this.  Headed to the sauna for another 10, sweated out some poisons & headed to work.  

Bye,

JI

For my own guidance, I dug up these videos on YouTube for Friday's BACK & BI workout -- thought it may be of help to others (like me) who are still learning some of these exercises...

TRISET 1

PULL UPS (Plus Pull Up Variations)

http://www.youtube.com/watch?v=xPKGc8OZqLw

 

BENT OVER ROWS + Other Upper Back Exercises

http://www.youtube.com/watch?v=LgUsXA4JX0w

BILATERAL DB CURLS

http://www.youtube.com/watch?v=Zq4G-QMRszc

TRISET 2

WIDE GRIP PULL UPS

http://www.youtube.com/watch?v=6cJtACEam3E

ELBOW OUT - BO DB ROWS

http://www.youtube.com/watch?v=LgUsXA4JX0w

OUTSIDE DB CURLS

?

TRISET 3

TOWELL PULL UPS 

http://www.youtube.com/watch?v=9dwwdJdYJnQ

REVERSE GRIP DB ROWS

http://www.youtube.com/watch?v=l92Lcc9xVcU

TWIST CURLS 

http://www.youtube.com/watch?v=wpfiQnstxzM

TRISET 4

REVERSE GRIP PULL UPS

http://www.youtube.com/watch?v=L3Yl2ZGTkHA

DB HAMMER CURLS

http://www.youtube.com/watch?v=2FM0kMxzFyw

CONCENTRATION CURLS

Here are some videos (and variations) of the Leg Exercises.  I know Zach is working on video demos of the Synergize routine, but I needed something to work with so I located these.  

 TRISET 1

DB Lunges

http://www.youtube.com/watch?v=KgPW9hOil7A

Explosive Squats w/ Medicine Ball

http://www.youtube.com/watch?v=hUVl20LidA0&feature=channel

http://www.youtube.com/watch?v=tDOs1RrpPqo

Stiff Leg Deadlifts with Dumbbells

http://www.youtube.com/watch?v=mw5pnohyQvM

TRISET 2

One Leg Wall Sits

http://www.youtube.com/watch?v=IKDVRR5basM&feature=PlayList&p=78987C2D0B19119F&playnext=1&playnext_from=PL&index=26

Side to Side Explosive Squats (Couldn't Find a Related VIdeo...  Here's a side squat with a knee lift.)

http://www.youtube.com/watch?v=_kRoWS-afdM

Reverse Crunches

http://www.youtube.com/watch?v=WlTvnfOr6_Q

TRISET 3

80 / 20 DB Explosive Squats (Couldn't find a video, though I think this is like a kickstand squat.
I figure a box jack with a medicine ball is an O.K. alternative until I have a better example: 

http://www.youtube.com/watch?v=Zz_vZyI8xos&feature=channel



 

Explosive Lunges (I believe this is like a scissor lunge.)

http://www.youtube.com/watch?v=1kBYCMFljLM

Side to Side Seated Twists with Frog Legs (Not sure if this one is close or not? It seems to be effective...)

http://www.youtube.com/watch?v=ZmAglEpgKUY

TRISET 4

Pumper Lunges

http://www.youtube.com/watch?v=bxSwWBQifLs

Single Leg Hip Thrusts

(This is not single leg, though it must be close...)

http://www.youtube.com/watch?v=Cn7oMHrNwLo

Skiers with knee raise

http://www.youtube.com/watch?v=hPEVjBxtweQ&feature=PlayList&p=0A82A542ECB0876D&playnext=1&playnext_from=PL&index=21

Not a leg exercise, but here's another good one -- Standing Core with Chopping Motion: 

http://www.youtube.com/watch?v=AJcEXP-JDcQ&feature=channel

My two MOO meals this week include: 

- Two slice of Taco Pizza for lunch this week (I'll have them during a cardio day).

- Two glasses of Merlot with dinner (also on a cardio day).

- Goals are posted.

I am in my workout room now, about to do my leg workout. (Biting my nails)  I'm scared of the pain.  Help! Mommy!

JI

I started my first official "Synergize" workout today, under the guidance of the larger-than-life Zach Marcy.  Holy moley -- I felt like a total wimp!  I can squat ABC pounds, bench XYZ, but my endurance is crap!  It's just plain crap and I need to work on it with a passion...  It will come.  My friend at work, Andrew Bradley, is doing P90X  & he said he went through a similar experience during his first week on this program.

Bring it on, Z -- I'm gonna master this program or die trying.  Gotta go take some aspirin... lol.

JI

Testing my new blog to see if this works...........

JI