Well today I took a little run before I head off to eat a forrest of Turkey. I headed out of my parents neighborhood today, and ran (for Scott) up Cardinal, down Hospital, up Nunn, down Cunningham, up Anna that wrapped back around and I had to come back down Cunningham Avenue again. I just went out in my Tahoe and got the mileage and it was 4.4 miles.

This was a great run for me today, because of 2 reasons. It was cold and made it difficult breathing and secondly there are tons of hills. For the guys that remember the triathlon course, there are probably like 6 hills in this 4.4 that are similiar to that first hill we had to run on the triathlon course. I was very pleased today to have been able to complete this distance including these 6 massive hills.

I feel pretty good right now except for the knees hurting a little.

Well it’s time to shower and get ready to put on all the calories I just burnt plus another 3,000 or more.

Have a good Turkey Day!
LJ

Well I hit my second goal tonight. I hit the 7 minute mile mark. It was killer, but I’m glad to get that out of the way. I have no idea how that one dude ran a sub-4 minute mile. I was really spent after this one, but the treadmill said it burnt 175 calories. That would be great if I could do that for 30 minutes, definitely would shorten the cardio workouts.

The way I did to make sure it was legit was I started with a 2 minute walking 3.5 mph warmup, then did 1 minute at 7 mph to get to running, then I cranked it to 9 mph, because I knew that was a sub-7 minutes mile. So I ran at 9 mph for 7 minutes, which is actually over a mile, because 9mph is a 6:40 mile pace. I just wanted to make this legit, and not let anyone think I was slacking and was just going for 6:59 mile.

I’m going for the pullups in the morning, and then my last goal will be determined when I get tested again for BF.

happy turkey day.
LJ

Well I have hit the 13 mile goal, the one I thought would be the hardest to hit. I figured it’s time to try and hit 2 more of my goals if I can make it. I am going to try for my 7 minute mile tomorrow evening if everything goes alright and I’m not too sore after lifting tonight. Then Wed. morning, I’m going to go lift before going home for Thanksgiving. I figured I should try and pull myself up as many times as possible that morning before putting on 5 lbs. I’ll keep you all posted from Cadiz if I made the goals or not or even attempted.

Guys goodluck with the holiday pounds, but do what I’m doing. I’m going to try and be the best I can during this break, but at the same time it is the holidays so I plan to enjoy them, and use this as a refuel. I just hope it’s not too cold that I can’t run/bike a little on Thursday and Friday.

Happy Turkey Day World!

LJ

Man I had an old man’s Friday night. I went and lifted after work as usual, and then was going to do a HIIT session on the treadmill, but I was so tired. I came home pissed at myself, ate dinner, and layed down on the couch. Well I guess I was tired. I fell asleep on the couch at like 9pm, moved to the bed at 2:30, and then woke up at like 8 am. That’s like 11 hours of sleep for me, and it was great. Heck I even slept another 2 hours today after lunch on the couch. I guess the body was telling me it needed rest.

When I woke up this morning, I sat around for a while and then I wanted to go to the gym to kick my butt for not running Friday night. I hit the treadmill planning on running for 25-30 minutes. The first 1.5 miles was rough…the legs just weren’t there. I guess after 1.5 I broke through the pain and boredom of running again, and then felt that I could go the whole distance. I ended up running for 45 minutes (when the treadmill shuts off), then I got on the stationary bike and rode for 30 minutes=little over 11 miles, and then I did the stair stepper for 15 minutes. I had a good cardio workout today, and haven’t even cheated on the meals so far this weekend. Gotta get that BF% that I set out to get.

I need to look gay and put a picture of Ryan Reynolds on my fridge, and let that remind me of my ultimate goal! haha

Now it’s about time to watch MSU play Cincy on TV. Go Racers!

LJ

Well I’m still at it and more strict with the food again now that travel is over. I’m going to cut out most of my drinking and partying again so that I can be at my 14% bf before Christmas, plus I feel better when I’m on a strict food regimen. I continue to workout and do things like in the past. I have cut back on some of the cardio, well I pretty much do 20-30 minutes of cardio after my hour long workouts 3 days a week and on the other 3 days when it’s just cardio I go for an hour on different things. I have cut back on just strictly running, cause the feet were getting raw and I was getting burnt out. I do all types of cardio now from stair climbers, running, ellipticals, rowers, bikes/cycling class, and b-ball. I get bored with one thing and have to mix it up. I make sure to at least run 20 minutes everytime that I do cardio though, just so that I can keep up with that part of the triathlon training. Cycling class on Monday was a real good workout…this new teacher is a Jane Fonda at it.

I’m really enjoying the results I am seeing since getting off the road. I’m back at 160 and starting to be more defined. I can actually see that crease in the abs that goes down the middle, haha. I also have a really good 4 pack in the mornings.

I have also upped my caloric intake by a few 100 calories from some Men’s Health advice. I still can’t get to my supposedly required 2500 or more calories. Something about eating 5-6 small healthy meals makes it difficult to get that many calories for me. I’m normally in the 2100-2300 range, but once I get some whey it will go up some. Plus I figured I will get several extra calories next week. Look out Turkey here comes LJ!

Oh Scott if you are in Cadiz next week holla at me. I plan on going running around town Thursday morning and a big bike ride Friday morning, then come back to Murray Saturday so I can lift since I will not be able to on Friday.

Happy Thanksgiving if I don’t post again!

LJ

Well folks - I promise I’m still alive - just haven’t been posting much lately. Since I’ve committed to doing this Katy Trail Ride, almost all of my working out has come on the indoor bike trainer - which I’m spending about 5-6 hours a week on now. I’m feeling really good biking, except for the “taint” area, which gets a bit raw at times, and the intense boredom of sitting in one place for 60+ minutes at a time.

I’m going to try to get back outside for a ride soon enough, but it’s getting colder, and gets dark early, so I may be indoors for a few months.

I just got done watching the Ironman World Championships, and I’m feeling the fire to get back into a race. I’m definately in for the Old Hickory Mini-Tri next September, but I’m thinking I want to shoot for a full distance race as well. I also want to get Timmah and Starkie to do a race with us next summer.

Well folks, I’m going race shopping

Well kiddies, I’m back from Miami. I had a blast down there, and the hotel had a great workout facility that we got to use for free. It was just like a small Ballys or something. Plenty of cardio stuff, free weights, and machine weights. Heck it even overlooked Biscaney Bay, so the view was great as well. Antoine Walker lives in a condo in this hotel too. I met tons of people, and the hotel staff didn’t want me to leave. I told them not to worry, because I would be back. You all know how I get and want to meet everyone. I wish Sofia would stumble upon our page and call me, haha.

While there I lived it up. I didn’t too bad, but didn’t do the best either. I did keep up with all my workouts and stuff, even outside the partying. I got to see Shaq, Diddy, Al Capone, Liz Taylor, an Usher rental, and several other cribs. It was so awesome. The most expensive house we saw was some pharmaceutical guy, who owned a $50,000,000 home. Also some German guy there owned a house that has the largest a/c and heating unit…it heats and cools his yard/outside of his house. Also tons of cool yachts. I will have to email Randy some of my pictures to put up so you could see my pimping Usher attire that I wore out.

Highlights of the trip:

-I could have hooked up with a 41 year old Asian lady.
-I got kicked out of a gay club…I’m still straight guys. It was a place that the conference had evening entertainment at since most of the guys at this conference seemed gay.
-I lost/dropped my pants in the hotel lobby at 2 in the morning.
-I came back alive and not too badly out of shape.

I am ready to move to Miami though!

Anyhow I need to wrap up and get off here so I can finish my travels in STL tomorrow. Yes, I am finished with travel by this time tomorrow night!

Oh yeah, I ate a whole thin crust medium dominos pizza last night. So I splurged bad last night, but today I haven’t eaten anything but really cottage cheese, oatmeal, fruit, and almonds. I also did 2 workouts. This morning I did 25 minutes of stairs, 25 minutes of running, and 25 minutes of elliptical. Went back to Ballys tonight and did my full body workout, and then did 20 minutes of interval running. I think I could have burnt off that pizza by now.

Welcome to Miami,
LJ

Well for some reason, and I don’t know why, motivation has been getting low. I have tried to fake it the last couple of weeks, but it just isn’t there. Don’t know why. My eating has been bad here also, with Los and August Moon becoming a common eating place, and we know that isn’t good. Anyway, my only real encouragement has been that I haven’t really put on any weight. I have been right at 221 for the past 2 weeks. Haven’t really lost any, haven’t gained any. I think my body is trying to make me quit. But I will not, and will push through this time of mediocrity. This will not win, and I will continue to strive toward my goals.

Well, since the triathlon, I have been working out minimum style. I’ve been running here and there, but lifting at least 3 days a week. The good news is that since the race, I’ve been able to keep the weight about the same. The only thing I’ve kept the same is that I’m still eating very well. Tonight, I’m about to kick into gear again. I just wanted to let everyone else know that I’m still alive and looking at what you’re saying, just had nothing really notable to write. I’ll post next week to let you know what I’ve done. Other than that, I hope everyone is doing well and your life is enjoyable. Talk to you all soon……………….

That’s been my goal all along. From the upper abs upward I’m getting close. I finally have that “V” shape, but I have lose skin to rid of and that may take a year or more…hell I don’t know.

I do know one thing, my goals are getting closer. I have 3 left to hit, 14% BF, 3 pullups, and 7 minute mile. I’m pretty sure I will hit all 100%, and the reason I say that is because I think I could do 3 right now, because I look like a monkey on those bars now. I can actually do some crazy shit as far as pullin my own weight up. I just haven’t really tried for 3 yet, because I use the assist machine right now, but I know I can do 2 without the assist because I did that today after lifting and then quit because I want to hit 10 by Christmas now. Curl pullups are easy for me now, and I never thought I would say…the same way with dips. Hell I may try out for the Olympics next on the ring and the horse. The Bally’s BF tester today said I was 14.2%, but that was after a few minutes of working out and they say that it would be lower as a result of working out. I’m assuming I’m around 15%, and that’s good for me since I haven’t been too strict on myself lately. 7 minute mile will be in the bag unless I get injured.

Well I’ll be in Miami this time tomorrow, but I plan on continuing my working out. I’m addicted, and I love the results you can see and the way my clothes fit. I’m having second thoughts on a full marathon, because I’m getting bored running. I’m going to stick with it, because I would love to say I did that in my life…but I may wait until a later time in my life to complete the full thing after the Ryan Reynold’s body..haha.

LJ