Windy Windy Night...

i went out last night on the bike and the wind wasn't too kind. i am still trying to get the hr down. just call it a hunch but the weight over 3bills isnt helping. so i'm trying to stay committed on the diet. not much on the ttnw this week. so far i'm doing what i can on the vids or going for a ride. i have been avoiding sugar with a lot of success but trying to force feed myself breakfast i decided to try and tackle that later. i have a plan next week to help with that.

-dominator


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Pee Niney Ex...

WOW... i am still outta shape but i am doing better. i made it through the first of 2 circuts yesterday for a little over 30 mins worth of chest/back. today was plyo so i only could manage 12 mins. with my weight and lack of using jumping muscles in almost a year, it was cramp city. the good news is i'm not going to let anything stop me. i'm going to keep going. the rule now for the vids is go as long as you can without risking injury and things will get easier.

as motivation i decided to get some new trailrunners. anyone who knows me knows i have have a thing for gray trailrunners. they are very comfy but i will stick to my old ones to workout in until i break these in. new balance makes athletic shoes for feet of all sizes/widths and they are my favorite.

the weight has dropped 3lbs in one day but i know it has to do with all the sweat loss. it looks better than a higher # for sure so i'm happy.

-dominator


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Taking a Couple of Days Off...

death of a thousand cuts. it was getting harder and harder to get out of bed. from all the neck/back/leg/arm fatigue. so i decided to take a couple of days off. i also decided to start tomorrow with the pee 90 ex vids. that gives me the whole day to recover from workouts. this weekend is supposed to be a little chilly so i decided not to go riding.

i am excited to start the dvds i just hope i can make it through and stick with it. more to come later.

-dominator


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Starting New Plan...

well i put 35 mins on the road after work yesterday. felt better but legs still aren't strong enough to get my fat a55 up acension hill so i decided to go a different route with smaller hills. i am shifting my morning workouts to afterwork. the reason is to get myself used to doing longer workouts after work. this is to prepare myself for the pee 90 ex videos. why the weird spelling? cuz i don't want it to show up in a search or advertising. you see, my job teaches me that half of the blogs out there are just there to promote products. the daily d doesn't do that to keep things pure. so anyways i will be starting those dvds from the infomercial pee 90 ex.

i'll be starting that monday afterwork. and the rules will go something like this: do the dvd workout OR go for a ride outside. this is will accomplish 2 things: first i will be forced to workout everyday. lastly if it's nice outside i have double motivation to ride both to avoid the punishing dvd workout and to enjoy the weather.

so my status:
10am breakfast is now oatmeal w/soy milk and a slice of bacon
noon snack is now finishing the oatmeal (its alot) and another slice of bacon
2pm lunch i am looking for healthier options staying away from fried food
afterwork 30 crunches and pushups, 3 sets 18sec wall sits, 10 on trainer OR ride

dinner is still eat whatever but i will address that in the coming weeks. after i get used to my new breakfast and lunch, dinner is just a matter of time. i tried to do the dvd's before but they were just too hard. so now i think i'm in shape enough to attempt them all. after 15 mins my heartrate was 190. day two it went to 191 after 13 mins. after those 2 days i said forget it until i'm in better shape.

on a different note: i'm using a lot of colons today: i bought another iPod. sorry clarence it wasn't your beloved Touch or iPhone (cuz i have the gPhone already) i just needed something for my workouts. so that brings my iPod list to 3!!! one 80gig for all pics and music that lives in my car with iPod control. 1 4gb nano with 1.5 hour battery life that used to be my workout iPod but 1.5 hours isn't enough batt to last for my avg ride of 2 hours. now i have a 16 gig nano that has most of my music and my videos. add that to my gPhone (tmobile g1 or google phone) with gps and i'm good to go. the gPhone with built in gps and google maps was the selling point for me. when i start mtn biking and get lost or i'm looking for a short cut back to the car bust out the gPhone and google map my way back home (assuming you have coverage of course)

alright, thats enough for now. PS. notice how i avoided product placement talk of the dvds but was shameless on iPod, gPhone etc...

-dominator


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Day One Down...

I did what i said i would. i did everything but the noon snack. i just wasn't hungry for it all. but i think as i start cutting the junk out of my diet i will be apt to eat on a schedule. no sugar except for coffee yesterday wasn't as easy i thought. mostly due to me not noticing how much i was eating/drinking everyday. i think i was up to 4 sodas 2 juices and 2 desserts a day. so i took all those away.

i am losing enthusiasm for waking up and getting to it. this is expected. the great thing about ttnw is there is no room for feelings. you wake up and start checking things off of a list and go to bed. feelings is what got me here in the first place.

more tomorrow.

-dominator


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Happy Presidents Day...

i have to work today and don't feel like it. I just have to wake my a55 up and get going. i have a full day ahead.

pushups
crunches
wall sits
trainer

i really just want to mail it in. but i know i won't. talk is cheap so i'll let you know what i do tomorrow. for all yall that have the day off, please enjoy for me. ugh, Must Wake UPPP!!!

-dominator


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Everybody Loves the Double D...

-dominator


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VDay is OVER...

thank goodness. i am so sick of hearing about how people are having so much fun with the one they love... (puking a lil in my mouth) this is what got me here in the first place. just keep in mind how you felt when you were ALONE on valentines and had to hear all the nonsense others talked about. i've been there several times. i've been the happy lovefool and single so that's why i keep the gushing to a minimum. i am not a gusher anyways.

next topic. friday: i took the whole day off. i got back on it on saturday. and i am sure i'll be on it today. this week the new things are, no sugary drinks and wall sits. i am picking wall sits because i have to build up my lower body again. my knees have become unstable over the past few months. when your knees become unstable you have to remember the post-op rehab exercises that helped regain stability. wall sits and lunges were key. i don't see me adding lunges in there cuz i abhore them so much but who knows where i will be a month from now. on that note the calendar will show UPDATED when i post the workout data for the week so look for it.

i am picking no sugary drinks (except coffee for now) cuz that habit has gotten totally outta hand. 2 route 44 of slushes or fruit punch or coke classic can't be good for you. i'm figuring about 650 cals each of pure sugar. i'm still eating like crap and fried food galore. it's grilled fish... it's just breaded on the outside dipped in tarter sauce, with a side of skinny baked potatoes that just happened to be deep fried. it's grilled chicken... it just has a crispy crust dipped in gravy. (my mental messages) anyways, i will tackle those habits a bit later. but for now here is the list:

30 pushups
30 crunches
10am breakfast
12pm pear/cheese stick/crackers (300 calories)
_________after work____________
3 sets of 10secs wall sits increase by 2 secs a day
10 mins on trainer

ok y'all mr. griffy griff keeps hopping on the laptop so i guess he's telling me to get off. fyi- if you're thinking of owning a long haired kitty you are in for massive amounts of daily brushing!!! my wrist is starting to hurt :-)


-dominator


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Friday the 13th... #1...

#2 will be next month. #3 will be in nov.

yesterday i found an old dvd labled "my mp3s" so i popped it in and there was music that i had downloaded or ripped BEFORE iTunes existed if you can believe it. i found my old workout playlist on there. man there were some good songs i forgot about. the post yesterday had one of them.

i remember listening to those songs back when i was 287, my previous heaviest i had ever been before the whole fiancee debockle. now i'm 321? geez. well the difference now is that i'm older and its harder to loose weight. also, i have a better plan of now than i did before. following my ttnw plan i have been able to do things with a consistancy i have never had before. granted it's only been 3 weeks but still i am doing things everyday.



this weekend is supposed to be chilly (to me) so i might just stick to the plan with no extra credit. i haven't been prepared to start making breakfast at home so i will be doing the mcmuffin sans cheese. that will cut about 95 calories and 7 grams of fat off.

i will be posting my workout calendar updates on sunday.

current events statement: a-roid, bonds, clemens let'm eat hgh for breakfast people don't care about baseball like they used to and at least they are getting pub for the MLB.
Watched lance at the tour down under and he looks a step behind. but i still can't wait to see him in france this july.
i want the gov't to bail me out.
i think TO needs to go because of the distraction. but if you listen to TO he tells the truth 98% of the time, his delivery sux.
the MAVS should have never traded devin harris for jason kidd.

-dominator


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Breathing is Important...

this is one of my theme songs.

"but i'm so fast when I blow past n***as can't BREATHE..."




-dominator


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Fatigue Setting In...

dominator is down. i mean emotionally and physically. fatigued more than anything. i think it's because i let myself look beyond next week and things just got overwhelming. let that be a lesson to me. NEVER do that. just keep your head down and think about the next thing you have to do.

i'm trying to muster the energy to do my crunches and pushups in the morning. this is not easy. but one thing that is NOT allowed is MOVING around a workout because you're too lazy to do it right then and there. the only way to be a success is to do what you're supposed to when you're supposed to. you guessed it (this is me psyching myself up)

Today: 28 crunches/30 pushups/10am breakfast/noon snack/10 on the trainer

-dominator


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Scared Kitty...

well it appears Griffen does not like thunderstorms. he crawled underneath the bed when the wind and hail started to hit the windows and he hasn't emerged yet. the best he can muster is a paw reaching out when i drop a pillow and go to pick it up.

well i did eat breakfast yesterday as well as everything else on the schedule. i can't believe it's wednesday already. i've been going to bed at 9pm and waking up at 4:30am cuz my body is all wacked out. the scale wont start reliably moving downward until i commit to more diet changes. but what i'm prooving with the ttnw list is that all things eventually change if you consistantly make small changes.

i can't wait for the weekend. i just want to sleep all weekend. its supposed to be sunny and cooler with highs in the 50's and not the 70's we've been spoiled with the last 2 weekends. one thing about me: i can't stand riding in the cold. not that 50 is cold but there something about my upper body getting a chill that is so unpleasant that i would do anything to avoid the slightest chill. this is from a guy who wears shorts in the winter. but if you notice my upper body is usually layered up.

flashback time: it all started one day in 1991. the basketball team was in springfield, mo for the bass pro shops high school tourney. when we go there there was 5in of snow everywhere. now, coming from TX this might as well been moondust to us. well when we get to the hotel it turns out the heater in my room was stuck. and of course being the sophomore forced to stay with the seniors guess who got stuck sleeping on the floor? now, sleeping on the floor wasn't too bad until the other guys decided that because the heater was stuck they would raise the windows to get under the nice covers in bed when it got cold. i didn't know this until to my horror at 3am my hands and feet were literally frozen on the verge of frost bite and my chest was so cold i felt like i was dying. i jumped up closed the window and went to the bathtub/shower and stayed in there until i used all the hot water. i mean like 2 hours and i was still cold. the guys still didn't offer me a bed but they did give me their sweats and an extra blanket to go back to sleep on the floor. this time i slept by the door to the hallway and got warm from underneath the door as the guys still didn't close the window. but to this day that is the coldest my chest has ever been and if it gets close to feeling like that i start to freak out a little.

anyways, duke/unc will be on tonight so i can't wait. slamma jamma baabyy!!!

-dominator


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All But..

well, i skipped the breakfast cuz i got to work about the time i was supposed to eat. but i did the snack and the workouts. the 10 mins on the trainer EVERYDAY has turned out to be a good thing. i mean my butt can't sit on the pot for too long without pain but... my workouts are getting more intense. hopefully i will make it up ascension hill next time i hit it.

i just have to keep it up. but waking up sore and tired every morning isn't easy but waking up sore and tired FOR NO REASON was worse. (this is psyching myself up) 30 pushups, 24 crunches, 10 mins on trainer, breakfast and snack. simple enough.

cutting the blog short today.

-dominator


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Starting to Feel Like an Athelete Again...

you guys know what i mean. you wake up all sore (in a good way), and tired and drag yourself to do some pushups or crunches to start your day off. well i was going to go for a ride outside yesterday but the weather and my gloots had something else in mind. it started to rain as soon as i rode out and besides my butt was hurting pretty bad from the day before. i am getting better albeit very slowly. so today is:
22 crunches
30 G-pushups
10am mc muffin
12pm cheese stick and crackers
10 mins on the trainer

dang that seems like a lot. the dreaded diet is the thing now. but like i said the ttnw will eventually address everything. just one small change a day and a week and before you know it everything will be as i want it.

couple of notes:
i am proud owner of a tmobile g1 or gPhone so i can be online ALL the time. i just can't update the blog from the phone yet. but i am sure it's just a matter of time before i can.
the rss feed of the blog is:

http://revnique.blogspot.com/feeds/posts/default?alt=rss

this is for those that want/need it.

well that's about it for now.

-dominator


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Mr. Moots You Look Mahhvelous...

there is just something super sexy about a naked titanium frame and razor thin welds. it makes me feel all... tingley. well i got out there yestday and rode. the high points:
when i dropped down acsension hill i reached 47 mph!!! this is the fastest ever. due to 2 things. first there was a huge tail wind and second i'm 322lbs. the extra gravity and tailwind = fastest ever!!!
my average was better and my hr was lower but not by much. either way it's an improvement.
i couldn't make it up ascension hill on my bike so i walked it )-: sad day for me. my legs are just not strong enough right now to push 322lbs up the hill.

my sorry performance will just motivate me even more to change.
today its: 30 pushups and ride outside or trainer and crunches. seasonal fruit and cheese sticks for my healthy snack at noon everyday so i have to get 2 d sto'

i'll let you know more tomorrow if i do ride today also check the calendar because sunday is the day i upload my workouts for the week


-ascension hill (dominated) dominator


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Coeur D'Alene, ID Ironman 2010...

I swear word travels fast. i told exactly 1 person, clarence from mad duck that i was pretty sure i'd sign up this summer for next years im cda. i walk into mad duck and someone was like "i hear you signed up for a race" i'm like whaaah??? anyways, i decided that its time to put it down and look forward to it. also the 7th of every month is hereby declared picture day. i will post a link to the photos on facebook and only give certain people access so you're not on facebook no gut and tighty bike shorts for you.

my diet is even worst now than before. i mean i gorged myself on chocolate last night. i guess i saw one too many commercials for valentines day and before you know it was 20 heath bar mini's down. lets just say i'm zantac'ing the problem this morning. ugggg.

well my weight as steadily increased this week probably because i'm forcing down breakfast i wasn't eating before and i'm continuing to eat crap at night. so the plan for next week is:
10 on the trainer
10 am breakfast/friday eating home made
30 pushups in morning

adding in:
healthy snack at noon (i'll figure out what by tomorrow)
10 crunches increase by 2 after trainer.

from now on it's one diet and 1 exercise change a week. this doubling up will help me get this dang weight off. i did go ride but i'll share tomorrow. as i tell griffen before i lock him out of my room every night. "dad go night night"

-dominator


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What Can I Add...

lets see tuesday was 22 granny pushups, then 24, 26, now 28. next week it will be 30 pushups every morning, breakfast at 10 with 1 day being a home cooked one, 10 mins on the trainer and what??? i am thinking 20 crunches increase by 2 and a healthy snack at noon.

i will let you know my final answer on that sunday. again, sunday is the day i plan the "next week" portion of ttnw. i might decide to change something i just don't know what at this point.

good news is the sun looks like it's a go for this weekend which means Moots potentional. I love Moots like carrie bradshaw likes manolo blahnik. so much i can't stand it. that sexy titanium does it for me. anyways the point is i will get some outside riding time. i'm thinking i will take the ybb (mtn bike) out for a spin to work on my quads a bit more. whether i hit the dirt or not the high road resistance sounds like a good workout. alright, my tummy is starting to bother me so i'll cut it short.


-dominator


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Righteous Anger...

what has dominator used as fuel his entire life? RIGHTEOUS ANGER... how do i define it? when someone tells you can't, when you are fed up with your life as is, when you're tired of someone talking smack. you know, that feeling deep inside that says enough is enough. to quote popeye the sailor man "that's all i can stands and i can't stands no more!!!"

well that happened to me a couple of weeks ago. i was looking at my life and where i am and if you told me 4 years ago that this is where i'd be i would've said you're crazy. my job is the only thing that's not that big of a surprise to me. i mean 321 lbs, can barely ride 10mins on a trainer and only 2 pushups??? what?

"that's all i can stands and i can't stands no more"

i keep watching the scale go up and i keep waiting for my appetite to level off and i know it will. the scale is creeping up because i am starting to get more tone and drinking twice as much water than normal. my pants are a little looser but until i make more diet changes the gut will still be out there.

i can't make more changes this week without jeopardizing the ttnw philosophy but this weekend give me the opportunity for "extra credit" if you will. like riding outside or going to the gym or cooking all my meals.
but for now:
granny pushups increase 2 every morning
10am egg mcmuffin
10mins on trainer

this is all that's on it this week. which is amazing considering where i was 2 weeks ago. i will be taking pics this weekend so i can photo document my progress each month. i expect when we hit the other side of daylight savings this thing will be in full swing. but i have GOT to stick with it. let's see.

-dominator


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Free Dennys Grand Slam N E 1...

i have to admit, i couldn't pass up the free breakfast. the wait wasn't that long and denny's is literally .75 miles from work. in this economy passing up a free meal is slapping a gift horse in the mouth. i forgot how good a grand slam was too.

anyways, i didn't do the pushups after work. but i did do them yesterday morning. they weren't the real kind they were of the "granny" variety!!! i could only do 2 real pushups without my lower back feeling like it was going to give out. so i dropped to my knees and gave myself 20. i will increase this by 2 every morning this week and next. the goal is that this will turn into my resistance workout and the afternoon will turn into my cardio... EVENTUALLY...

like i said. putting these things on the ttnw (today, tomorrow, next week schedule) will force me gradually improve. i turned up the resistance on the trainer again and i think 10 mins everyday is fine for now. i will wait and add more time when it gets unoticeably easy. again, the goal here is to keep my gloots in riding shape so it doesn't hurt to ride when the weather is nice outside. the other part of the goal is the discipline to do a workout EVERYDAY.

so far so good. the only thing really stopping is the sleepyness and lack of energy i have. i am hoping this changes as i get more in shape and my diet improves.

-grand slam dominator


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Strength in a Struggle...

"if you want it bad enough you'll achieve it no matter how many trys it takes"

let that soak in...

-dominator


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Thinking of Something New...

well it did what i said yesterday. ate breakfast and rode the trainer. the only real note of significance is that i turned up the resistance on the trainer.

i am thinking i will start adding in some resistance training every day starting today. i will start out at 6 normal pushups and increase by 1 everyday after i get off of the trainer. lets see how this goes. i'll let you know tomorrow.

-dominator


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Happy Groundhog's Day...

hey you guys. i woke up to find out i was wrong on the super bowl prediction. i straight up passed out 8pm. and didn't really care enough at that point to make myself stay up. so wtg steelers for winning a close one. they maybe the first to 6 but my cowboys can be the first to 7 or 8. just get rid of the distractions... just 86 TO.

well i did do 10 mins on the trainer during the start of the game. it was a very uncomfortable 10 and my heart rate was still kinda high. so this week it's all about the breakfast. egg mcmuffin at 10am every day and 10 mins on the trainer when i get home. this is to force myself into the disipline of eating breakfast. this is so important that this will be my focus for the month. i will try to substitute something homemade for breakfast each week leading up to no fast food. i will stick with the 10 min on the trainer EVERY day to keep up the discipline of working out everyday. i will increase and substitute when i feel like i have to. anyways that's the plan. lets see how i do. btw the scale said 319.2 today. i know its not real weight but still that is the official new high!!! this is just more fuel!!!

6 more weeks of winter in TX never means squat so whatever mr. groundhog sees today it won't affect us much.

-punxsutawney dominator


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Super Bowl XLIII...

well, i did make it outside yesterday. buy my a55 was so sore afterwards i basically came home showered and went to bed. it was a lot of fun and i know why i like riding, it's that free feeling.

my heartrate stats:
min: 152!!!
avg: 175
max: 192
avg speed: 10.7 mph!!!

ok so now you all know i wasn't just pulling your leg. all the info is on the workout site link labeled calendar below. crazy outta shape!!! i think i told myself since this week i'm starting the 10 min everyday after work thing that i will allow myself only 10 mins on the trainer today instead of the 19 on the ttnw. basically because i both did 18 & 19 (37 mins) yesterday outside and i'm still recovering.

remember the key to ttnw is DOABLE goals. so i have to be realistic. i already pushed it yesterday so i don't have to keep doing it. by keeping yourself on the edge you will burn out or make excuses to miss. by keeping it doable but challenging you can motivate yourself to keep going (again this me psyching myself up)

no matter if it's 10 or 19 on the trainer it will happen while watching the super bowl. i think the cardinals will win 28 to 21. lets see.

this is just fuel to keep charging ahead.

-dominator


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