Nano nano?

Jack Handey #1

"If I ever get real rich, I hope I'm not real mean to poor people, like I am now."

Flash Photography

Good Buy

Exercise Log: updated: 6/30/08

Fourth of July: week off from training
________________________ week 14

6/25/08: 70 minutes: treadmill, lunges, squats, push-ups
6/26/08: 1 hour @ home: treadmill, 70 push-ups
6/29/08: 1 hour @ home: treadmill, 40 push-ups
________________________ 3/3, week 13

6/22/08: 1 hour @ home: ~1 hour on the treadmill, push-ups
Used 2 sick days: got a nasty rash from something I ate.
________________________ 3/3, week 12

6/10/08: 1 hour @ home: ~1 hour on the treadmill, push-ups
6/11/08: 1 hour @ home: ~1 hour on the treadmill
6/13/08: 1+ hour @ gym: Squats, Seated Row machine, Static Lunges, Ab Roller, Bicep Machine, DB Press, Incline DB Press
________________________ 3/3, week 11

6/5/08: Sick day; irritated stomach
6/6/08: 2.5 hours playing basketball
6/8/08: 1 hour @ gym: "Custom Fat Loss Workout A" (Squats, Cable Seated Rows, Static Lunges, Assisted Pull-ups, Ab roller, Bicep Machine), 8 miles on Stationary Bike
________________________ 3/3, week 10

5/30/08: 1 hour @ home: 2.3 miles on treadmill, push-ups
6/1/08: 1 hour @ home: 2.1 miles on treadmill
6/1/08: 1 hour @ gym: "Break-in Workout A", modified (DB Press, Lunges, DB Row on bench, Biceps machine, Ab roller), Elliptical for 17 minutes
________________________ 3/3, week 9

5/25/08: 1 hour @ gym: "Break-in Workout B" (Deadlifts, Step-up, DB one-arm Shoulder Press, Close-grip Lat Pulldown), 1 mile on Treadmill
5/24/08: 1 hour @ gym: "Break-in Workout A" (Squats, Static Lunge, DB Row on bench, Push-ups, Swiss-Ball Crunch), treadmill
5/20/08: 1 hour @ home: 30 minutes on treadmill, 2 sets of 15 push-ups, 2 sets of 15 crunches, Squats with no weights x 3 sets of 15, 3 sets of 10 reverse crunches, chair step-ups no weight
________________________ 3/3, week 8

5/12/08: 1 hour @ gym: "Break-in Workout B" (Deadlifts, Step-up, DB one-arm Shoulder Press, Close-grip Lat Pulldown, Reverse Crunch)

Weekend at Reno for Birthday; Vacation

________________________ 3/3, week 7

5/7/08: 1 hour @ treadmill; 3 sets of push-ups
5/9/08: 1 hour @ gym: squats, lunges, dumbbell lat pulls, push-ups, ball curls
5/10/08: 1 hour @ gym: 20 minutes ellipticals, "Break-in Workout A" DB press, Tricep pull, Ab roller, barbell curls

________________________ 3/3, week 6

Hip-hop CD 2001

I found this old CD in my collection. I forgot how dope this mix was. So I never forget the playlist, and for your viewing enjoyment, here's the track list:

1. Deltron 3030 - 3030
2. Slum Village - I Don't Know
3. A Tribe Called Quest - Stressed Out (remix)
4. Jurassic 5 - Concrete Schoolyard
5. A Tribe Called Quest - Oh My God
6. DJ Shadow - Organ Donor (remix)
7. Nike Commercial where the Basketball sounds make beats
8. Pharcyde - Runnin'
9. Deltron 3030 - Positive Contact
10. A Tribe Called Quest - Electric Relaxation
11. Latyrx - Lady Don't Tek No
12. A Tribe Called Quest - Find a Way
13. Latyrx - Balcony Beach
14. Jurassic 5 - Swing Set
15. Latyrx - Changed My Mind
16. Slum Village - Climax
17. Pharcyde - Passin' Me By

Double Workout and Diet Change

Worked out twice today. Hit the treadmill for 2.1 miles around 11:00 AM this morning. Then after lunch, I hit the gym for weight training. This is the first time I can remember where I had two separate workout sessions in one day. I feel great.

Diet is changing for June. I'm cutting out sugars like chocolate and ice cream this month. We'll see how it's going and modify my diet in July if necessary.

Break-in workout Backup

The other day I left my workout notes right by the treadmill in 24 hour fitness. I had to drive back and get it. If I lost it, then I would have no notes on what weights I was lifting recently and would have to start all over again trying to figure out what the ideal challenging weights are. Therefore, I think it's best to make a backup of the last session I had just in case I lose it again.

Zeus!

My Values

Right now, I'm listening to the audio book "Today Matters" by John C. Maxwell. He states that it's good to be clear about your values that way you can pay attention to how well your daily practices match up with your values.

Values (in no particular order)
1. Family
2. Personal Relationships
3. Spirituality
4. Knowledge
5. Occupation
6. Health

Calorie Log: May 2008

Week 6
Monday: 1508
Tuesday: 1801
Wednesday: 1523
Thursday: 2370
Friday: 1389
Saturday: 2212
Sunday: 2611

Average calories/day: 1916.3

I love Coffee

I'm such a nerd. I'm all happy about getting the T-disc carousel for my Tassimo coffee maker. I also got a little container for the Splenda and a new metallic trash can.

2 monitors, guise!

SLUTTIER = + points

Check out this 131 point word I made on Scrabble using both triple word score spots! It's good to have the right letters.

Exercise Log: April 2008

So my goal so far is to consistently exercise 3x a week for 1 hour each session. I've given myself 3 passes (VC points) from now until the end of June in cases of vacation, like trips to Reno or whatever. Starting in May I plan on paying more attention to what I eat using Fitday.com. Here's my progress so far:

4/30/08: 1 hour @ treadmill; then push-ups
5/1/08: 1 hour, 7 minutes @tennis
5/3/08: 1+ hour @ gym

________________________ 3/3, week 5
2 VC points left

4/23/08: 1 hour @ gym; half ellipticals, half weight training

4/26/08: 1 hour @ gym; all upper body; 10 mins treadmill
4/27/08: 1 hour @ gym; 2.6 miles on the treadmill
________________________ 3/3, week 4
2 VC points left

4/15/08: 1 hour @ Treadmill; got some good sprints in
4/16/08: 1+ hour @ Treadmill, push-ups, sit-ups

Weekend: Modesto, used 1 VC point
________________________ 3/3, week 3
2 VC points left

4/8/08: 1 hour tennis
4/10/08: 1 hour treadmill, sit-ups and push-ups

4/13/08: 1 hour gym
________________________ 3/3 for week 2

4/1/08: 1 hour treadmill

4/3/08: 1+ hour tennis

4/5/08: 50 minutes @ gym (upper body)
4/6/08: 1 hour @ gym (lower body + cardio + biceps)
________________________ 3/3 for week 1

Isaiah 40:31

“But those who wait on the Lord, shall renew their strength, they shall mount up with wings like eagles, they shall run and not be weary, they shall walk and not faint” (Isaiah 40:31).

Diet and Exercise

Okay, that does it. Seeing those family pictures of me at the BBQ weekend sealed the deal. My belly was sticking out like there's no tomorrow.

So it's time to get back to diet and exercise. I think the problem I've had in the past is that I did too much too soon; like I would hit the weights and cardio really hard and then get on a really strict diet all at the same time, then after a couple weeks, I'd fall off.

This time, I'm going to set up a plan that's more manageable and more realistic. So far, I've been working out 2-3 times a week for the last 4 weeks. Here's how the next few months are gonna go:

Last week of April: continue strength training and cardio, including tennis. Restrict diet to about 2000 calories for now. Avoid simple sugars.

May: Increase weights and # of sets when strength training; do longer periods of running; restrict calories to 1800. Still avoid simple sugars.

June: More emphasis on cardio, but maintain strength training. Restrict calories to 1600.

July: More emphasis on strength training, but continue cardio. Restrict calories to 1600.

I think by the time August hits, I'll be in pretty decent shape.,

Does anyone still read this?

This is my general blog. Anybody even read this anymore? I'm sure anyone who subscribed to this feed has already unsubscribed.