Man... It's sure dusty in here. This place needs some cleaning up!
For the 2014 US Open Racquetball Championships this October, I'm going to train for it. This will be my third year competing at the US Open.
Its been 2 years since September 8, 2009, the date of my last 1RM session. Since that contest, my workouts grew stale, infrequent, or not at all. However, I was always able to maintain my weight at 185 lbs. Then I started adding 5-10 pounds in the winter, but again, able to shave it off for summer...until this summer. I started the summer of 2011 at 195 lbs and was never able to get back to 185. So I recently started hitting my workouts more frequently and decided to challenge myself (and the Big Boys) to see where we are at individually. I decided to find my 1RM again, and continue my goal from 2009 of lifting a combined 1000 pounds in the Bench, Deadlift, and Squat. I will continue on that goal this winter, but my focus is on a long-term weight goal of 185 lbs. But we all need a starting point, so here is mine.
I went to the gym at 4:45a, my normal routine. Here are the results and any comments:
9/13/11
Bench 250 Just couldn't extend at 270
Dead 330 New personal record
Squat 360 Couldn't get low enough at 380
Total 940 lbs. Previous September 2009 combined weight of 990 lbs. So I'm not that far behind my all-time highs or my 1000 pound goal. Good luck to all!
My journey has brought me to this. This Thursday I received the word that I have Type 2 Diabetes. Not this was a shock. The odds were that I was were I was going to get something, high blood pressure, heart disease or diabetes. I have been suspicious for a while. I have been monitoring my blood pressure from my regular blood donation visits and so far normal. High cholesterol runs in my family and I have a grandfather and several uncles who had died of heart attacks and my Dad had a quadruple bypass. Diabetes has always on the fringe. My grandmother and great grandmother had it and my Dad was being "watched" for it. Running +60 lbs overweight doesn't help either. So the doctor put me on Metformin and has some new goals for me.
Blood Pressure: Keep my BP at 129/79 or lower. Luckily this is average BP.
BMI of 30. Currently I am at a BMI of 39. A BMI of 30 translates to a weight of 215 lbs for me. The last time I weighed 215 was 1985 and I was 24 and working at UPS. I was so skinny you could see my ribs. But a BMI of 30 is still considered obese. Which is why I do not believe in BMI. I have been trying to lose 60lbs for the past 3 years (unsuccessfully I might add). So I would still like to lose the 60lbs and get to 225lbs. See goals for 2008 :(
A1C: Keep an A1C of 6.5 or lower. Mine is currently at 7.9. Which translates to a blood sugar measurement of 174. This is not good. This is what the Metformin is for.
Cholesterol: An LDL of 100 (or less). Currently I am at 139. My total cholesterol is 209. I have an HDL of 44. Given my family history, I think this is pretty good. The Doc also wanted to put me on cholesterol meds, but I balked. But he said he wants to see progress.
For the exercise part, I've been playing racquetball 3 days a week since 2007. I have also been working out in various forms. Weight lifting, Kettlebells - Thanks Scoundrel! and riding a stationary bike (boring, but I get a good sweat).
My diet will have to change a lot. I guess Mountain Dew and Nesquik will be an occasional treat instead of an everyday thing...
I will give updates on my progress on attaining these goals along with my journey into the Diabetes world.
You know what they say where the road of good intentions leads too.. But since I laid down the gauntlet about resolutions and Scoundrel jumped right on it (and now Galan with his!), it's high time I get to mine. most New Year's resolutions can be summed up as "Just Do It" or "I'm going to stop procrastinating", "I will be a better person". Goals without specifics are doomed so I have read and experienced.
Swami's 2008 list of Good Intentions: (Other than the first one, in no particular order.)
1. Lose some weight. No seriously. For the first half 2006 and most of 2007 I have been the most physically active I have been in over 20 years. But I have only managed to lose 8-10 pounds. My ultimate goal is 225lbs. (currently at 278) I need to stop fooling myself and eat less! My biggest problem being eating out for lunch.
2. Continue being physically active. I've been playing racquetball 3 times a week for 10 months. I have made fits and starts with some sort of workout routine. My knees being the biggest limiting factor.
3. Still along the lines of being active.... Take up swimming as an exercise. To me swimming is like running. And I hate running! But.. I think it's something that will be good for me in the long run. Also, I need to help and encourage Brawler with his swimming. I'll be looking to Shortcake and Turtle Girl for some coaching.
4. Set up a regular date night with my Wife. With work, kids, activities, etc. It's easy to get into the blah routine. (see #8). a movie, a walk, dinner, shopping, showering!
5. Family.. (see #8 & #10) Nothing very specific here. Just try to recognize time is moving along and spend and enjoy time with them.
6. Get together with Scoundrel more than once every 6 months. I would like to check out a movie or hang out with Sventlana, Medusa, Bertha and the gang. Good company, good food, good beer!
7. Speaking of beer. I would like to get back into brewing beer and relive some of the glory days of Big Boys Brewery. Brew a batch every quarter. With a season ending batch of the award winning Big Boys Pumpkin Ale.
8. Attitude, Attitude, Attitude... It's been troubling me for many years. I need to shit or get off the pot. I'm plagued by laziness, procrastination and the blahs. About 6 years ago I was seeing a coach. Didn't help much at the time, but maybe I need to revisit the problem. This blog was something that I was hoping would help get me out of my slump. So how's it working for me so far Scoundrel? 3 weeks ago I put up the challenge to Scoundrel and Galan for 2008 resolutions and I'm just getting to mine. (with lots of push)
9. Reading. My Wife and Scoundrel have been on me for years to read a book. How about this: 4 fiction books this year.
10. Get off the couch! Break the routine of coming home and sitting on the couch until it's time for bed.
11. Work attitude. enough said (see #8)
12. Radio Control cars and helicopters. About 5 years ago, Dgeyi, got me involved in Nitro Monster trucks. I loved it! But there were changes at work, and things just drifted away.
*** Before this list gets too long and seemingly insurmountable, the real key is #8. I thought that the new job in 2000/2001 was going to fix my problem. Then RC cars in 2003, then Workingout in 2006, Racquetball in 2007. But it is much deeper than that. And this is what I truly need to work on. ***
Ok.. Back to the list
13. House items. New Bathroom and Laundry room. Landscaping, clean out the crawl space/garage. General repair.
14. This blog. Keep up with weekly activities and tidbits. don't put off until tomorrow.....
15. Wow! It looks like I'm trying to fix all my problems in one year. That is most certainly doomed to failure. I could go one with this list, but I wanted to hit the big ticket items and a couple of "that would be nice" things. We'll see how this all plays out. It's almost the end of January and I'm way behind already! Here is too a great 2008! As my coach said.. "You have the Power to Change". Well do ya punk?
This is my attempt at my 2008 resolutions. I've given it a lot of thought off and on and didn't really think I had specific goals for 2008. But I know I do, so I'm just going to start writing and see what comes of it.
1. I want to weigh no more than 190 lbs at the end of 2008. Started about 185 lbs.
2. I want to go skiing in Colorado in February. I want to have a great time and ski from the tops of the mountains. I do not want to fatigue to the point where I need a day off.
3. I want to do a lot of waterskiing this year.
4. I want to steadily increase my bowling average in league this year, no plateaus.
5. I want to improve at chess through playing.
6. I want to improve at racquetball through playing.
7. I want to ride 5000 miles on my motorcycle this season.
8. I want to make Amy happy all year.
9. I want to help Isabel make new break throughs.
10. I want to finally get a Will and Trust setup.
11. I want to have another child.
12. I want to see Ski lose some weight.
13. I want to start 2009 in better shape than 2008.
I PREDICT that if you can reach into your pocket on any day in 2008 and pull out a card or piece of paper with all your body and fitness goals written on it in vivid detail, the odds are 95 to 1 in favor of you achieving every one of those goals before the year is out.
I PREDICT that if you focus your thoughts on your goals and how you are going to achieve them, all day long, you will reach your goals so fast this year, it will make your head spin.
I PREDICT that if you focus your thoughts on health woes and body fat problems and if you think about what you don't want, all day long, your problems will get worse than ever this year.
I PREDICT that if you made a new year's resolution, but you didn't turn it into a specific, written goal with a deadline and a strong reason why you must achieve it, you will freely abandon it the moment the going gets tough.
I PREDICT that if you can tell me all the reasons why achieving your health and fitness goals are important to you, you will be motivated from within to stick with it when the going gets tough.
I PREDICT that at times, the going is going to get tough.
I PREDICT that if you can tell me today what is your life purpose and what is your lifelong vision for your body and your health, you will still be as motivated and driven at the end of the year as you were at the beginning.
I PREDICT that if you don't have long term goals and a "big picture" vision for your life that you will lose your New Year's enthusiasm and motivation in a matter of months or even weeks.
I PREDICT that the way you see yourself in your mind's eye today will be an exact reflection of what you see in the mirror at the end of the year.
I PREDICT that if you have a setback that seems to get in the way of you reaching your health and fitness goals and you tell yourself "this just is temporary; this too shall pass," then it won't set you back and it will pass.
I PREDICT that if you believe the way your body looks today is out of your control and you feel helpless or powerless to change, you won't even make much of an effort this year.
I PREDICT that if you accept complete responsibility for the way your body looks today and you believe that you have the power to change, that you will take action and keep taking action, even through the tough times.
I PREDICT that if you're unhappy with your physical condition and you say, "it's not my fault" or you blame it on genetics, hormones or age, then your body will look pretty much the same at the end of 2008 as it did on New Year's day.
I PREDICT that the more you have patience, a long term perspective and the ability to postpone immediate gratification, the more likely you are to be a success one year from now.
I PREDICT that the more you seek "miracle pills" or "quick fixes," the more likely you are to be a failure one year from now.
I PREDICT that you will be tempted by many quick fixes in 2008.
I PREDICT that if you hang out with losers and negative people this year, you will become just like them.
I PREDICT that if you hang out with winners and positive people this year, you will become just like them.
I PREDICT that you will run into more negative people and losers this year than positive people and winners.
I PREDICT that if you recruit just one friend or support partner that stands behind you and the lifestyle changes you want to make in 2008, you will double your chances for success. If you surround yourself with numerous support partners, you will become virtually unstoppable.
A wise friend sent me that advise.... ...And I had several take aways:
1. You need to have written specific goals.
2. Be positive.
3. Take obstacles in stride.
4. Keep your (mind's) eye on the prize.
5. Avoid the quick fix / immediate gratification.
6. Make yourself accountable.
7. Surround yourself with support.
....And I did my resolutions and I have my goals.
BUT, I've been waiting for yours.
Apparently, it's time for a little intervention.
I’ve actually been thinking a lot about resolutions this year. They’re not usually something I do, but this year I actually have several. (Swami – you asked for it, you got it)
1. Parent intentionally – I feel like I could do a better job of being Kt’s dad. I could be more contentious. Sometimes I rely on the electronic babysitter. Several of her toys are educational, however I could do a better job of aligning our activities with her IEP goals, focus more on functional skills, planning fun rather then just being spontaneous.
2. I endeavor to spend less time in front of the TV or Computer and more time in my vast library.
3. I have kept journal in the past on and off for short periods of time. I’ve never made a habit of it. I would like to journal on a regular basis. The purpose of this is for emotional release, creativity, and prayer.
4. Workout related: I would like to expand my KB workouts to include more exercises; expand my active recoveries to include other options like: karate forms, shadow boxing, heavy bag, ski machine, and jumping rope.
5. I need to de-clutter the house and paint at least one more room in 2008.
6. Cooking: I am going to cut down on the salt, sugar, and refined foods that I now consume; preplan my meals; and add one new recipe to my limited repertoire per month focusing on simple, fast, and fresh ingredients.