Wednesday

Well another good day in the books yesterday. Ate on plan and made it to the gym for cardio and back. I left the house at 7:30 am yesterday and didn’t get home til 10 pm after working til 8:15pm and then going to gym. But I am going to have to deal with the long hours and still get to the gym and get in clean eats regardless.

Monday I did not lift but I did get in lots of walking and some exercise bike. I am also working on the little stuff, like taking the stairs to my 5th floor office instead of the elevator, getting back to eating at my desk so I can walk around outside on my two 15 minute breaks as well as my 30 minute lunch. I am encouraged by my actions over the past week, and I have to keep going. One on plan day at a time, which will lead to an on plan week, which will lead to an on plan month, until its no longer WORK, and its how I live.

Tuesdays weights

15 min treadmill warm up 2.0-3.0 incline at 4.0 mph
fixed pulldowns 10*70/12*90/12*115/10*115
hammerstrength f pulldown 10*50/5*70-5*60
cable rows 10*110/10*110/10*110
prone row 10*75/9*75

Get it Done

Hey guys….yesterday was a new start for me. You’ve watched me struggle for what 5 or so years now? I have been a part of this site since Dec 2000 I think now. 2000 or 2001 not sure. I have had a few successes but alot of false starts, alot of talk I didn’t back up, some injuries, some tragedies, and everything in between. All I can promise, is for the next 12 weeks, I am going to bust my butt to put some habits in place that I can follow to make healthy living the norm for me.

I am looking to have my best challenge since I have been on this site. I am looking to have 12 weeks of hard, focused effort. 12 weeks of no excuses just getting it done. Working 20 hours of Overtime a week? Get it done. Come down with a cold ? Get it done. Back sore ? Work around it, but get it done. In vegas for a week during week 8 ? Have fun…eat and drink and do whatever, but get it done.

I want you guys to hold me to this. ( shane @ shaneleighton dot net) I know you have sat back and watched me basically sleepwalk thru the past 6 years. I was at the gym last night for Chest, bis, abs and calves, and quite frankly was disgusted at how weak I am. I was strong 16 years ago then I am right now. But I will get all my strength back and then some. I will finally shed this extra 40 pounds I have been carrying around and I will be able to live the more active life I led for the first 25-28 years of my life. It may take me a year, but I am going to get my active life (hockey, golf, hiking, weights, biking with my kids etc) back.

12 week Goals

1. Sub 200 lbs (currently 229)
2. sub 18 percent body fat (currently 30)
3. Drop 8 inches from waist (currently 45).
4. 84000 measured pedometer steps (10000 avg a day)
5. be able to jog 2 km without stopping. (2 min without stopping right now)

Sunday’s workout
Incl machine 10*45/10*45/10*45
hammer incl 10*50/10*5/10*5
pek dek 10*75/10*90/9*90

seat alt d curl 10*25/10*25/8*25-7*25
preachers 10*55/9*70/9*70

recumb bike 20 min

ab bench 10*10/10*10/10*10
ab ball crunch 10/10/10

No Excuses