June 5 Workout and Focus Writing

Pretty good day with eating. Forgot to take a lunch but survived on 2 cliff bars and a v8. Tonight had whole wheat pasta with shrimp and yogurt and oatmeal around 3pm. Trying to eat dinner by 7pm.

Going to try and cut out sweet and low. I really believe those artificial sweetners for increase the cravings for sweet items. I also think my initial sweating at the beginning of my diet as being attributed to reducing my sodium intake.

Tonight workout at the gym was really good. Spending a concentrated 20 minutes on the treadmill for maximum distance in a minimum time is working good. Starting to feel more fit. Tonight I ran 2.48 miles in 20 minutes. This was my best so far. I started by warming up for 3  minutes at 6.8 mph then progressed up to 7.0 and then added a mph for each minute.

I also was able to do the 5 minutes on the spin bike at level 14 with 3 30 second intervals at 100rpms. I ended up going an extra minute because I did not feel as though I got the intensity I needed. This got me thinking. It really is about getting a  high level of intensity. Developing a focus for 5-10-15 minute periods really builds your conditioning and focus. I noticed it made a big difference when I was hitting some hills on my 19 mile bike ride on Sunday. I was able to lock down and focus for the time I needed and I was able to bang out the hills.

When focus is developed it is also meditative and builds itself. It allows you to do more in a shorter time and improves other things you do by tuning you in.

I also did some weights tonight.
I used the free-motion machine to do some chest presses. I was able to do 3 sets of 5 reps at 100lbs but it was much more intense than the incline bench which I usually do. I think i ripped up a little and will be sore.

I used the curl machine for my arm curls and I did them at 40lbs each arm for 3 sets of 5 reps.
I used the tower for my 3 sets of 6 reps of lateral tricep presses at 70lbs.
I used the ab crunch bench for 3 sets of 20 reps with legs up.

The big difference for me tonight was just a focus on completing what I needed to do. I think the will power I am showing in my diet is paying off with my working out. I think most of the result of what we get in life is based on our ability to focus on a daily goal and apply will power. I think we all know when we are not being strong willed enough in areas we care about. You get what you put in and understanding what you put in and why makes what you get out a much more clear picture.