Memorial Day

I hope everyone had a fantastic memorial day

Mine was very very busy...

So busy that I forgot to eat

While I ate, but it was not enough to power my body.

After I got off of work I went to the gym

After doing some stretches Duane and I did are mandatory 100s which made me feel horrible. I felt dizzy and sick to my stomach which is weird since I have done m100s before and although i felt tires and was pouring out sweat I did not feel sick. On my way home I realized I was starving and through working and working out I had forgotten to eat a decent anything.

After I was done at the gym by Duane's house I stopped off at the gym by my house to pick up the personal workout plan that the physical trainer created for me. It looks like it could help but the majority of the items that I need to work on are not on the priority days.

Here is what the plan looks like

Day 1

• Warm-up
• 5 - 10 minute - cardio

• Strength (2 - 3 sets)
• 10 reps - leg press
• 10 reps - rear delt/row machine
• 10 reps - overhead press machine
• 10 reps - chest press machine
• 10 reps - tricep extension machine

• Abs (3 sets)
• 30 - 60 seconds - front plank
• 20 reps - B2) dbell side bend

• Cardio
• 10 - 20 minutes - interval cardio

Extra Day 1 - Push-up/Crunch specialization

• Warm-up
• 10 - 20 minutes - steady cardio

• Strength
• 2 minutes - push-ups
• 2 minutes - Sit-ups
• 2 sets of 10 reps - overhead press
• 3 sets 30 - 60 secs - side plank

Day 2

• Warm-up
• 5 - 10 minutes - cardio

• Strength (2 - 3 sets)
• 10 reps - leg curl
• 10 reps - leg extension
• 10 reps - lat pull down
• 10 reps - rear delt/row machine
• 10 reps - bicep curl

• Abs (3 sets)
• 30 - 60 seconds - front plank
• 20 reps - B2) ab crunch
• Cardio
• 10 - 20 minutes - interval cardio

Extra Day 2 - Pull-up specialization

• Warm-up
• 5 - 10 minutes - steady cardio

• Strength (2 - 3 sets)
• 10 reps - wide grip pull-up
• 10 reps - medium grip pull-up
• 10 reps - chin-up

Day 3 (body weight)

• Warm-up
• 5 - 10 minutes - steady cardio

• Strength
• 10 reps - pull-ups
• 2 minutes - push-ups
• 2 minutes - sit-ups
• 15 reps - lunges
• 30 - 60 seconds - front plank

• Cardio
• 85% 1.5 mile run

I will try this out for a couple of weeks and see how it works out and if I do not feel like I am improving I will have to work on a new routine for my self or find a military style training I can work with.

Have a fantastic and healthy week

Thomas Gould

Personal Training & Re-motivation

I work in food service and I have been at my current job just over two and a half years. For most of the time I have been there I have been trying to move up to a store manager but I realized this week I do not want to work in food service and I do not want the stress that comes with being a manager.

This week has brought to my attention how much going into the military really means for my life.

This goal means I get a second chance, I get to do something with my life that means something to not just me and my family but to the whole country and the whole world. I need to work hard at my life to get the discipline that I have to have to move through life with a purpose.

I still have a hard time pushing myself to do the push-ups and sit-ups that I need to build the endurance to be able to meet my goal of getting into bud/s. I get so tired, distracted, and sore that I just want to sit in my crappy broken desk chair, then I get stiff from sitting in the chair.

Monday will be a start of a new era in my training, swimming every day, running and Mandatory 100s interchangeably everyday. In addition I had a appointment today at planet fitness with a personal trainer and he is helping me work up to where I need to be in august.

PERSONAL TRAINING

I arrived at my appointment at 9:29 (not quite as early as I would have liked)

When I got there I checked in at the front desk and told the lady I had an appointment and she points at this skinny guy in a yellow shirt behind her.

I do not know what I was expecting, I knew from Planet Fitness' reputation that I was not going to get some huge muscly guy in a tank top acting like a drill instructor.

I was not really expecting a skinny soccer coach either though

The first thing he said to me is that we were waiting for one more person.

I went and sat down and thought how is a personal training session personal if there is more then one person. Luckily the other person never showed.

We talked through out the entire workout about my goals and when and how I get sore and ways to resolve some of those problems I am having. We did the 30 minute circuit which is a full body workout and the only part I had a hard time with the shoulder and chess press. At some points I was considering increasing the weight because it seemed to easy to me.

He asked me why I wanted to be a seal and up to this point I had not really given this question any consideration. I answered him the best I could with several different reasons.

• I have always wanted to be in the military.
• I love to scuba dive.
• I want to do more with my life and be awesome.
• I like to travel and adventure.

On Monday I will be able to pick up my personalized workout from the front desk.

NUTRITION

I have been having a hard to sticking to my diet, just like everyone does.

When I am at work and I get hungry or stressed out I have to choose to eat nothing, pizza, or fried chicken wings. The best choice of course is nothing; but when you work in food service and you are constantly inhaling all the fumes from food it is hard to not eat.

I plan on making sure I eat before work everyday and then bringing something to nibble on..

• Carrots
• Celery
• Cucumber Spears

Something...

Once I get all my bills caught up I am going to learn to cook some healthy chicken recipes that I can make in advance and take with me to work and for lunches and other times I do not have time or the energy to cook.

A day late and a dollar short

Well actually a week and three days late and no money short but...

Life can be frustrating sometimes, you crash your new mustang that you have not even had for a year and total it, then you drop your replacement Samsung Galaxy S4 that you have only had for two months in the parking lot of work and crack the screen, to top it all your weight loss has plateaued.

How do you deal with it all?

don't GIVE UP!

I bet most of you did not see the don't.

For the last two weeks or so I have been hoovering between 212 and 215 lbs depending on the time of day and food and water consumption. This has been aggravating because up to this point I had been losing pretty consistently.

FRIDAY MORNING!

I woke up and sprung a leak just like I do everyday then blindly pulled the scale away from the wall and stepped on...

211.8 lbs

Hooah!

Bell hop... down please!

As the day progressed even with eating and drinking regularly I dropped off another 2 lbs ending the day at 209.8.

WHAT?

The next day I weighed in between 210 and 209.9 so my month old scale is working just fine.

However

I would like this scale or one similar to it

Working hard or hardly working

Both - I work hard I push my weight lifting, my run my diet while staying in a safe zone.

leg day used to kill me I would not be able to get in and out of my car; yes my 2008 Ford Mustang sat a lot lower to the ground the my moms Avalon does but still... with out my legs completely killing me. No matter what workout I do, no matter how much weight I lift my legs do not hurt. Same with my arms and chest in the upper body portion. I have only felt one day of core and repeating that exercise routine did not make me feel it again.

I have tried changing my routine to make it so my body does not get bored or complacent or what ever it is that people say happens when your routine does not change. I even tried using some recommendations from the Director of Fitness at the Naval Special Warfare Center and I did not feel that either.

I am not exactly sure what I should do to remedy this:

• Move up to more sets
• Push heavier weights
• Just keep working and build resistance

One thing I know I want to do is buy a weight vest, ankle weights, a medicine ball, and elevation training mask... But I can not afford them.

To add some comedy to an already annoying situation - We maxed out the weight on three machines and almost maxed out two more... I asked my friend what to do next and hes said "Go to another gym" - Stupid year contract.

Final Note:

I am trying to make these posts more interesting and more interactive but I am not exactly sure how. I wanted to make it a video post instead of just a diary entry but I do not have the time to edit the video or equipment that can record good quality HD Video.