I am going to start recording my workouts here on Monday. I bought a Bowflex 2 years ago when I started my LC dieting. I do a total body workout ... 40 mins three times a week. I also run 3 days a week using the Galloway method of training ... that is running 30 -40 mins twice a week and one day a week doing a long run of 60 mins + ... My longterm goal is to be in shape to run a marathon eventually. My short term goal is to run the local 10k race.

Morning Pulse 53 BPM. Weight 228. BP 116/68. 5 mile run 55 minutes. Cool down 1 1/2 mile walk. Ran nature trail Vero Beach.

Morning Pulse 44 BPM. Weight 227.5.
Decline BP 260/12 260/8
BP 280/8
Chest Fly 170/12
Reverse Grip PD 260/10 260/8
Cross Wide PD 200/12
Squat 310/14 310/14
Cross Bent RDR 200/12
Cross Seat Lat Row 280/12
Trunk Rot 30/18 30/18 30/18
Leg Ext 160/15 160/15 160/15
Crunches 50

Morning Pulse 44 BPM. Weight 226.5. Today I ran the sidewallk in LWP. Did 5 mins of stretching cranked up the Ipod and began ... Qtr mile 1:50, then it started to pour ... so much for running for time, so I just cruised at an easy pace 9:43 1st mile. On way to 2nd mile marker Ipod stopped working, It sucks running with out tunes anyways made it to 2 mile marker 19:35. Turned around, came back to start point 40:08. Cool down 1 1/2 mile walk. I am a bit surprised that I didn't get any blisters from running with wet socks/ shoes. The bodyglide seems to work even after stepping in puddles, no blisters or red marks along my heel where I put it on ... def worth the price.

Morning Pulse 44 BPM. Weight 225.
Decline BP 260/12 260/8
BP 280/8
Chest Fly 170/13
Reverse Grip PD 260/12 260/10
Cross Wide PD 200/13
Squat 310/15 310/15
Cross Bent RDR 200/12
Cross Seat Lat Row 280/12
Trunk Rot 30/18 30/18 30/18
Leg Ext 160/15 160/15 160/15
Crunches 60

Morning Pulse 44 BPM. Weight 224. Did 5 mins of warm up/ stretching . I ran the sidewallk in LWP going north I didn't watch time until I got to the 2 mile marker 19:10 ... turned around was heading back then it started to rain it wasn't too bad though not a huge down poor like on Tuesday just kinda sprinkling. I think I must have a short in the head set on my Ipod it started crapping out on me again so I think I need to buy a weather proof one if they make them. I got back to start point at 38:22 , I have gotten alot more consistant in my pace so seems like on the cooler days about 9 min pace and on the hot days closer to 10 min pace on my daily runs. Humidity must be a factor ... might need to do some research on that. Sept 29th Stomp out child abuse 5k run 6pm and Nov 3rd Dolphin dash 5k run Vero not sure of time yet.

Morning Pulse 44 BPM. Weight 223.5
Decline BP 260/12 260/12
BP 280/10
Chest Fly 170/13
Reverse Grip PD 260/12 260/10
Cross Wide PD 200/13
Squat 310/15 310/15
Cross Bent RDR 200/12
Cross Seat Lat Row 280/12
Trunk Rot 30/18 30/18 30/18
Leg Ext 160/15 160/15 160/15
Crunches 70

Tonight was just one of those days ... I just didn't feel like working out. Iv'e had a headache since I got home from work, I was going to work out after dinner then put it off ... started watching some tv ... so now its 10:30 pm, I know I shouldn't skip a work out. Anyways once I got going it wasn't too bad at least my headache is gone.

Morning Pulse 44 BPM. Weight 223. BP 116/66. Did 5 mins stretching. I decided to do my long run in the evening instead of the usual time thinking it'd be cooler and less humid. I just got done lacing up my shoes, opened the door to head out and it started to pour. It was raining so hard I was like no way ... so I went back in and started to fix up some dinner figuring I'd go out in a few hours when it stopped ... just as I got done making dinner, I looked and it had stopped raining. So I put my dinner in the fridge, out the door I went. I got 1/2 mile down the road and it started raining again ... by the time I got to about the mile point the new so called water proof headset I just bought Saturday started messing up so I disconnected it and stuck it in my pocket. ( Need to carry ziplock bag from now on. ) Rain started to slack up about 4 mile point and became a light drizzle. I did 4 X 30 second sprints on the way back, slowing down for 30 seconds in between. Distance 5.8 miles Time 01:02:15. Cool down 1 mile walk.

Morning Pulse 44 BPM. Weight 223.5 Body Fat 23.2
Decline BP 260/12 260/12
BP 280/11
Chest Fly 180/11
Reverse Grip PD 260/12 260/11
Cross Wide PD 220/12
Squat 310/15 310/15 310/15
Cross Bent RDR 200/14
Cross Seat Lat Row 280/12
Trunk Rot 30/20 30/20 30/20
Leg Ext 180/15 180/15 180/15
Crunches 75
Leg lifts 15

Today I began taking a creatine supplement. It tasted pretty good sorta like alka selter cold medicine, much better than I expected. I increased the weight in a few exercises, reps in others and added a set of squats. I pushed for muscle failure in all exercises trying not to sacrifice form.

Morning Pulse 44 BPM. Weight 222.5 This is the first day after taking the creatine, I am a bit surprised ... Not sore at all. The real test will be on Monday morning after doing my long run on Sunday. Usaully I am pretty tight and limp around most of the day.
I ran north on the sidewalk in LWP qtr mile 1:50, 1 mile 8:14, 2 mile 17:13, thats about 2 mins faster than my previous time. I was pushing to make it in 34 mins, but I was just outta gas couldn't keep that pace finished 35:46. I am still pretty pleased with that, I think thats my best time for that distance. The thing that really brought a smile to my face tonight was, just as I got to my driveway it started to rain cats and dogs :P) Good old south Florida weather.

Morning Pulse 44 BPM. Weight 221
Decline BP 260/12 260/12
BP 280/11
Chest Fly 180/12
Reverse Grip PD 260/12 260/11
Cross Wide PD 220/11
Squat 310/15 310/15
Cross Bent RDR 200/14
Cross Seat Lat Row 280/12
Trunk Rot 30/20 30/20 30/20
Leg Ext 180/12 180/12 180/12

Morning Pulse 46 BPM. Weight 223. This is the 4th day of taking the creatine, My weight went up a bit this morning, I am thinking its prob just some water weight ... but I kinda expected that. I am a bit surprised ... still not sore at all. I am thinking of increasing my current workout from 40 to 50 mins. I took body measurements so I can see how things progress.

Today I ran North sidewalk 4 miles. This time I left the watch at home and didn't keep track of time or pace. I noticed that I wore out the bottom of my running shoes on the heel so I'll be buying a new pair this weekend. Its just a little bit over 6 months ago I bought them and used them only when I went running. It seems to me they should have lasted longer.

Morning Pulse 48 BPM. Weight 223 Body Fat 23.1
Decline BP 260/12 260/12
BP 280/12
Chest Fly 180/12
Reverse Grip PD 260/12 260/12
Cross Wide PD 220/12
Squat 310/15 310/15 310/15
Cross Bent RDR 200/14
Cross Seat Lat Row 280/12
Trunk Rot 30/20 30/20 30/20
Leg Ext 180/15 180/15 180/15
Crunches 75
Leg lifts 15

Morning Pulse 44 BPM. Weight 223 Body Fat 22.7%. I took my body fat measurement 3 different times today, at 10:00 am, 1:00 pm and at 6:00 pm. All of the readings came with in .2 ... the lowest was 22.6% and the highest 22.8%. I use an Omron body fat analyzer, I am not sure how accurate it is compared to calipers but it beats going to the gym and having it done.

I broke my new "sleds" in Saturday after I bought them just walked around in them all day. I took the dog for a walk this morning and wore them, they felt good so I decided to wear them on my run today. Last time I wore a new pair of shoes on a run after not breaking them in properly I paid dearly with blisters. I ran the nature trail in Vero Beach tonight, its 1 mile to the turn around point and one back with 1/4 mile markers along the way so its easy to keep track of your pace. Last time I did this was 2 weeks ago 5 miles ~ 55 mins and I was hurting when I finished. I have been raising my mileage by 1 mile per week, so I was planning on doing 7 miles tonight at an 11 min pace. I stretched for 5 mins before I began running. I got to 1/4 mile marker 2:40 so I was good with the pace as I got to each marker I just checked on I was on time ... 1st mile 11:08, 2nd mile 22:26, 4th mile 45:15, 6th mile 1:08:11. I felt real good, plenty of energy left so I picked up pace 7th mile 1:18:20 , still felt good so I went for another ... 8th mile 1:28:23. 1 mile cool down followed by 5 mins of light stretching. I got that "after glow " feeling after tonights run. I am hoping I don't regret it tomorrow morning when I get up for work

Morning Pulse 45 BPM. Weight 219.5 Body Fat 22.8
Decline BP 270/8 270/8
BP 290/8
Seated Shoulder Press 160/10 160/8
Chest Fly 190/10 190/8
Reverse Grip PD 260/12 260/12
Cross Wide PD 240/8 240/8
Squat 310/15 310/15 310/15
Cross Bent RDR 220/8 220/8
Cross Seat Lat Row 280/12 280/12
Trunk Rot 30/20 30/20 30/20
Leg Ext 180/15 180/15 180/15
Crunches 75
Leg lifts 15