Thanking

Climbed yesterday. Fun times, even if i wasn't climbing too well after tuesday's back work. Today i got in a frigid run. Did 40mins with intervals: 8 x 30secs hard on a one min rest. Good run. Snowed last night. Have a good thanksgiving all.

Moondane

Yesterday is the programmed off-day for the tri training. i wuz gun' do back at the irongym. But it was that special oppressive sort of day where the real short-term goal was to not drive my auto into a bridge pylon. It was sunny, but really cold and windy. i think i instinctively associate that kind of day with every bad thing that's ever happened to me. It sucked the life-force outta my nostrils. And i was kinda dizzy, and just generally felt like poo. So i didn't irongym me. i climbed. Turned out to be a poor choice, i think. Didn't feel especially weak; only my head didn't show up for the session. It's one of those sports where being off-balance and sluggish doesn't pay out very well. Ah well...live and learn. (Or at least, some people seem to.)

The truly poorly thought-out bit is that today i'm s'posed to do a hard bike and a hard swim--so once again i'm faced with the decision of which workout's gonna suffer/get 86'd. On the other hand, i've got this week to get my "capstone" proposal done. The capstone is our version of a thesis for school. The proposal is supposed to be 12ish pages long. The problem is that i don't have a wispy idea of what i want to spend the next year of my life researching. (If you've any epiphanies, i'm in the market for epiphanies). i'm kinda playing with the thought of fatty acids and inflammatory cytokine modulation, but you wanna talk about swimming in biochem Duckspeak...yeesh. Anyhow, the upshot of having no inspiration and being up to my eyeballs in work that i have no desire to do is that i might just get all three workouts in after all. :-)

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Well, there's the bike ride in. 70min ride with 7 x 20sec power intervals on a 2min timer. Twenty secs doesn't feel like any time even during the interval, but by the end of the last couple of 'em i was screaming like a little girl. Put the bike in the biggest gear i could get to, and turn as much wattage as possible for 20secs. Nice, toasty quad burn. i'm gunna try to get in a quick back workout, then some research.

...And there's the back work. That was definitely not a skeletal (or quick) workout. i 'spect i'll be feeling that for the next couple o' days. i think the climb workout yesterday didn't add anything to today's workout, but it would have been worse if i'd actually been able to climb hard. Worked back up to a couple of sets with 100 on pullups. On both sets i did the first one clean (although that was questionable on the second set), then cheated up for three more negatives. On straight leg deads i worked up to a set of 4 with 295. First time i've gotten to that weight in a while-e-o. Felt especially good 'bout it after the hard ride this afternoon. Also did cable rows, abs, wide grip pulldowns, and bent-over BB rows. Biceps were cooked after that last bit.

Took Annie swimming after i got home. Didn't get the workout in, but that was more fun. i'm really wanting to get her into a kids' tri sometime this spring or summer--see if she'll catch that virus. i think she's gonna be a killer runner, but i also think she could be a fantastic swimmer if she'll train for it a bit.

Didn't get the research worked on. Tomorrow's gunna be a long 'un. Might squeeze that swim in before i hit the books though...

Weekend

Let's just see here: Um, friday i did chest/triceps. This workout gets bumped a lot for other workouts, so it seems like every time i get in to do it, it's like starting over again. Kept it pretty skeletal (again).

Incline DB bench:
10 x 60s
3 x 8 x 70s

Dips:
3 x 10 x bw

Some shaping and sculpting of my manly thorax on the pec-deck.

Saturday (yesterday) i did a hard hour ride with power intervals in. Warmed up for 20mins, then did 6 x 20sec intervals as hard as i could go in the biggest gear i could push on a two min interval. Got my HR into the high 170s for 'em, which is pretty hard to do in 20secs. i hadn't done a bike interval in probably...yeah, probably before i got married. Felt pretty darn good, and 20secs is a tiny amount of time, even fairly out of shape. They're very, extremely hard to do in this town--very few spots where one can ride in a line for 2+mins without hitting a stop light, and absolutely no flat bits. So i fudged a bit on some of my rest periods, but i got it all in. Good workout.

Then last night i got in a 30min run. Pretty day for it; pretty night for it.

Today calls for a swim and an hour run. i traditionally have been doing back/abs on sundays, but these workouts do not gel well. The swim drains me for the lat workout, and i swim like a grandma if i do lats first. we'll see which wins out today. i've got this week off from school, so i should have time to get it all in. Guess i'll log back in when i've done something physical.

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All righty. Got the swim in. 300wu/ 1000straight/ 300cd. Ok swim. Chest was definitely a bit tight from the workout friday.

And there's the run. Felt a bit sluggish for the first 15mins, but then i got me runnin' legs under me, and it went well enough. Couldn't seem to get my HR much above 150, but i still carved a couple o' minutes off time. i guess that's the benefit of running in the dark when it's chilly.

Thursday

Went for a climb session yesterday with a friend from school. He got--i think--5 v1s, which was a huge PR for him. i got that v5 dyno project i'd been working on, and another 5 i'd done before. That was pretty much it. Got some other stuff i'd done before, but it was a very calm session. The gym was packed, so most of the time we spent slouching around waiting for wall space. Made for lots of rest time and a very low-density workout. Kinda nice for a change. i got a couple of 5s and my hands don't feel arthritic today. i can actually imagine climbing again within the week.

Today calls for an hour ride and some swimming. we'll see.

tuesday swim/ wednesday run

Got in for a swim yesterday at lunch. Had to cut it a couple hundred short (most of the cool down) 'cuz class went over again, but i got most of it in. 300wu, 200 drill sets, 5 x 100 moderately hard on a 10sec interval, 200 kick sets, and 100 cd. Had to study for a pharm test for this morning, so i didn't get the bike ride in. But something's better than nothing. i'm hoping to sleep tonight. i'm sickeningly sleepy.

Today i got in my first "speed" workout on the run. Book called for 6 x 30sec "fartleks" which--if you're unfamiliar with the term--are kind'a' informal bursts of speed within an easier workout. i, however, formalized 'em (for to try out the shiny new Timex Race Trainer, which worked like a dream) and put 'em on a 1' interval. Did a 10' warmup, then started the intervals, then ran home for a cooldown, for 38' overall. But because there is no semi-flat place to run within 10 mins of our casa, they were all uphill. Which added some spiciness in my opinion. That was fun. i haven't let the horses loose in a ...well, nigh on a decade. And i made a mockery of the time it usually takes me to run to the bridge (which is my first checkpoint). Gave me hope that even in my rotund, bloated, elderly condition, i might one day be fast again. i needs ta find me a track up round in this hood.

Anfaengerfehler

Yesterday was a good workout day. i didn't get my 30min run in on saturday, 'cuz i was so wiped out after that weird ride, so i did an hour yesterday 'stead of the 50mins. Thing is it was pretty cold, and i blew past all my checkpoints. Made a point to keep my HR at or above 150 just to see how it felt, and i shaved about 3mins off the run. Way nice to get a bit faster, but i think it was a harder run than it was supposed to be. Then i swam. 300w/u, 1,000 straight through, 300c/d. i've got a lot of work to do on the swim. It was way mo' tiring than it should'a' been. Funny how swimming goes: some days it seems effortless, and some days you wonder if it might be easier to go backwards. Then Steph and the kids came, and we all swam. That was more fun. i'm wanting to enter Annie in a kids' tri this year. She's kind'a amped about it.


Seeing as swimming and heavy lat workouts mix like orange and purple, i opted out of the iron workout. Hopefully, i'll find a slot for it today. i'm slated to do an interval workout on the bike, but this studying-one-day-a-week thang for school is not working out so well. i'm beginning to remember just why i got so fat and toxic last quarter. i've gone from "needing to clean up my act if i'm gonna get As" to "needing to clean up my act if i'm gonna scratch out Bs". That's demotivating.

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Today

And there's the lat workout in. Worked up to a couple sets with 100 on pullups. Actually felt pretty good after yesterday's tiredness. Lessee...
6 x 45
6 x 55
4 x 65
4 x 75 (last rep i didn't lock out)
3 x 90 (again, didn't fully lock the last one)
2 x 1ish x 100 (got out the milk crates and cheated up for a couple o' negatives after a clean first rep)

On straight leg deads, i had the interesting epiphany of accidentally picking a bent bar. If you've never tried to keep a seriously heavy bar from rolling itself out of your hands, then i highly recommend it. As a result, i didn't go quite as heavy as i wanted to, 'cuz i had to get to class and didn't have time to change out bars. i'm planning on going back this evening and finishing out the workout. Had to cut it short to get to school.

On the health front, i've pretty much cut out the candy from the diet. Weighed in at 193 this morning.


How's rural texas behaving these days?

Friday

Today was pretty cold. Swam earlier today. Good workout. Actually got to stick to the book workout: 300m w/u, 8 x 25 of drill sets, 4 x 100 of fartleks, 8 x 25 of kick sets, 300 c/d. The fartleks were hard. 25m of "build-up" to 50 hard to 25 of "build-down"; on a 10 sec. interval. i was mighty glad to have 'em done with. Amusingly, i think the kick sets were actually harder for me. i have a very weak kick, and i move like a snail. Ver' frustrating. Then, when i got a chance, i did an hour of "comfortable but not easy" on the bike. Gonna hafta wear some gloves with fingers next time, i'm afraid. But a nice day of workouts.

Yesterday i swam over lunch. Had very little time, 'cuz once again class obtruded into lunch; but i got in 1000 straight with a sad li'l c/d. Then we got out of class way early 'cuz a prof cancelled, so i (stupidly) went climbing. Not a good session, and i shouldn't have gone, but it was a workout. A bad day of climbing is better than a good day of ...pretty much anything else.

Got m' new Timex Race Trainer HR monitor in. Perty sexy li'l machine. And it's got interval (countdown) timers in. i'm looking forward to putting some mileage on that thing soon. Well, have a good weekend, lads.

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sat.

Did an hour and a half on ye olde Bisickle. The HR monitor worketh like a peach. The H it was monitoring the R on performed substantially less satisfactorily. Odd ride. It's really cold out there (for which i was thankful i'd worn the fleece and fingers), but i was hammering up the long climb, and i couldn't get my heart rate even into the high 140s. i don't know if i was slightly hypothermic, or if i just had some bad shrooms, but i felt weird and couldn't keep my HR up. Plus it wasn't that hard of a ride, but it just drained me to the bones. The plan calls for a 30min run sometime today, but i'm not sure it's going to happen. Just felt like i bonked hard, so we'll see if things improve once the food and more coffee kick in. Haven't felt this squished after a stock workout in a while. Gotta get this cold weather thing dialed in.

Trudgin'

Cetchin' up here. Mundy i done went fer an hour run. Got suited out for a bike ride, but daylight "savings" rolled me like a mark, and sunset came earlier than i was prepared for. So i ran in the dark. Good run though; pretty night.
Toosdy i swam. Nearly got through a full prescribed workout--and would'a' if we didn't for the one hundredth time run about 15mins over class time into lunch. Still a good workout though.
Winsdy i clumb. Nothing spectacular, but a good workout notwithstanding. Did all the moves on a cool li'l v5, but i couldn't manage to link. It involves this huge sideways throw to a one-hand snag, and i just couldn't latch it after the start moves. Hope to maybe get it today. Also am planning to swim again today.
On a happier note, my Biotest protein came in yesterday, and apparently someone stole it off the porch in the 30mins between when it was delivered and when Steph got home. This confirms for me why i loathe people. Some sonnuvabitch probl'y thought it was christmas presents, stole it, found cartons of protein, and threw away 60$ worth. i can't seem to help hoping they have a huge brain aneurysm. i guess i don't really hope that. Or at least i wouldn't actually wish that on the asshole if i were faced with the choice. Oh well. almost the weekend.

}oD

went in for some casual climbling with some mates from school. Thought to take 'er easy after monday's evisceration. Warmed up on a couple of the v4s i'd done mon. (Confirmed my suspicion that one of 'em was definitely not a 4). Then i got a "v6" on about the fourth try. don't think it was really a 6, but that's what the tape said. Then i got that 3 i was too tired to get on monday, re-did another 4 i'd done, then i went into the cave and polished off that v5 that vexed me on mon. Sweet climb. Then i repeated another 4 from mon. Bizarre session, 'cuz i never felt like i was working that hard. So there's the answer to yer question: i'm guessing the weight loss/workouts are doing something happy for me. That, or the steak and eggs for breakfast. weighed in at around 195 after breakfast. Been eating like doo-doo the last week or two, but i can't help but wonder what i'd climb like if i could shave another 10lbs.

On that note, i started wistfully perusing the [Triathlete] Essential Week-By-Week Training Guide. got a serious plan in the crosshairs if i can keep the ol' marriage sewn together through it.

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Sat.

Ye olde Guide prescribed an hour-and-a-half ride at "moderate aerobic intensity." (Actually, it called for a swim, but it's 70-something degrees out there in Nov. so i flipped workouts.) Moderate aerobic intensity, it goes on to explain, would be around a 7 of 10 on the RPE scale, or "comfortable, but not easy". i did an hour-and-a-half, but it was neither easy nor comfortable. i hammered with a big grin the whole time. Coming back down the last hill to home i was riding into the wind and i checked my lane to move over. This guy on a Harley was on my wheel, and he pulls up beside me and says, "37 miles per hour". Gave me a warm fuzzy feeling inside. Gave me hope that even if i'm not presently particularly fit, i could perhaps get that way in the foreseeable future.

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Sun.

Did back and abs in the irongym. Real hard to find the motivation for that one. It was an ok workout, but i was tired. Same kind of ennui sets in every time i've tried to mix several sports at the same time: i start seeing the workout slope leveling off--my weights start to come down 'cuz i'm so tired from another workout, for example--and i get frustrated and let something (usually the iron workouts) fall to the wayside. But the reality is that i'm climbing as well as i am at least partially because of the iron workouts. Trick is to quit caring about the numbers and see it for what it is. The trend is upward even if a workout or two is flat or just plain bad. Today my back was already not-so-fresh, and a tendon's bugging me in my hand and i had trouble holding on to the bar. But it was a workout; and mayhaps i'll be a huger, stronger, (and most importantly) more intimidating climber this next session because of it.

And i've heard it from a reasonably reliable source that you(G)'re on the road again tomorrow. And how's the baby cooking, B? i'm be praying for you people.

Swim

Swam today. Didn't have a ton of time, so i threw together a fun 'un. 500 of wu, then did 3 x 200s on about a 10sec interval. But with a twist: did the 200s in 50s, with 50 hard sprint/50 easy/50 hard sprint/50 easy. That sucked like a workout is supposed to suck. Yesterday i did nothing. At all. Except i made a powerpoint preso on scabies. Which is like doing nothing, except less enjoyable.

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Later that evening...

Did a stripped down chest workout at the irongym. Supposed to climb today so i didn't want to be too sore.

Sine through a lightless tunnel

Ma and Pa and Meme visited for the weekend--ergo i got nearly nothing done workout-wise for the duration. Plus--for some reason--i slept horribly. i think i may have been somewhat sick. Did go climb on saturday, quite against the voice of wisdom and the body language of Steph. It was pretty much a complete waste of time though. No energy, and i felt guilty for being there to boot. So i went back home a bit early to get on with doing nothing at all for the remainder of the day. Didn't get any enduro workouts in, and didn't get the irongym workouts in.

Yesterday was different. i went climbing. Still a little tired, but a different kind of tired. It was that kind of tired where you just feel like your head's in a cloud, and you just have to shake it harder. So i ended up climbing seven v4s. Four of 'em i got in under an hour, all of 'em new to me. went back after class and got three more. That would be a pretty huge PR for me, since just a few weeks ago i got six v3s in a workout, which was also a PR. i feel like if i could get my left hand to heal, and i could crimp again, i'd be starting to climb hard stuff again. i also worked all the moves out on a v5, and i think it'll go if i can get in fresh. Anyhow, that was definitely the highlight of the weekend's workouts. Oh, and my new bike tires came in yesterday, so i'm amped to break 'em in.

Got in a swim today. 500 straight, then 5 x 100s on a 5sec interval. 100 of cd. 

Done R-U-N-N-O-F-T

Got an hour and a half run in yesterday. Didn't take the HR monitor with me, but i tried to keep it to what felt like high 140s/low 150s. However, it was a tit nipply out, and i still ran a reasonable time. Man i dig autumn.

Got a radiology test this afternoon, so i won't get m' lunchtime swim in. Hopefully i can pull it off after school tonight.

Speaking of posing in a banana hammock

Ran an hour yesterday. Good run.

Swam o'er lunch today. Good swim. Think i did 1400yds total. 300 wu. Then did 5 hard 100s on a 5sec interval. Those sucked, and i wanted very much to vomit. Rested a sec, and did 2 x 250 "fartleks" with about 20 secs between. These were 100 easy/50 sprint/100 easy. These, too, sucked, but were character-building. 100 of cd.

The Muse

Inspired by Tiny "I-think-I'll-just-slope-off-and-disencumber-the-earth-of-1,000lbs-for-a-spell" G, i put in a righteous back workout yesterday. Worked up to 3 sets of 2 with 90 on pullups. Worked up to a set of 4 with 295 on straight leg deads. Admittedly, i didn't lock my shoulders back on the very last rep, but that was a durn good, disc compressing workout at any rate. Did rows with both arms, narrow grip this time. The bilateral biceps tendonitis reared it's vile head, and i didn't want to do more damage, so i went both arms. Been a long time since i've done that. Different feel. i kinda liked 'em. Also did bent o'er BB rows with a warmup and 2 x 6 at 170, 3 sets of 10 with 100lb DBs, and 3 sets of wide-grip high rows and worked up to 6 at 210. Good workout after about a month of lay-off.

The plan is to go run here in a few minutes. It's a nice, cool day, and i'm hoping for a good one. Still holding at 191lbs as of this morning.

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Many minutes later:

Did get that hour run in. The west wind was brisk, brought a smile to my face, and fairly flattened the hills. m' walking round the house getting ready heart rate has again been haunting the low 50s, so i believe i'm getting in better shape even if i ain't a whit faster. At least it's getting fun again. And the weather's getting crisp and perfect.

Schnellkritzelei

Yesterday--for reasons as yet unclear to me--i went climbing again. i was sure i could finish a project. i was in the bouldering cave watching some guys working it (badly), and one of their girlfriends decided to stealth climb over my head, bail, and fall on my head from somewhere near the ceiling without apprising me of her plan beforehand. She didn't (by the grace of God) break my neck, but she addled me pretty good, and i had a crazy headache and a numb arm for a while. Ah well; at least she apologized. i finished the climb in smooth style, only my numb arm wouldn't clutch the finishing giganto-jug. i was mildly irritated as this represented a breed of mechanical error i thought i'd engineered out of the system. i'm totally willing to blame that chick. Anyhow, the climb'll definitely go--i think at stiff v4. But i didn't get it. i should not have clumb, but i got roped in by a friend who ended up bugging out on me.

Today i got in an hour-and-a-half ride. Very nice ride. Actually had to pull out the sleeves. Definitely getting a bit stronger on the bike. So i've graduated from "miserable" to "mildly embarrassing". But one does not go out clad in lycra seriously worried about how one comes off to the public. Been holding at 191lbs the last couple o' days. i do think i'm working out better with the re-intro of cereal and more carbs into the diet. Gonna try to get some chest/triceps in this evening. Vamos a ver.

Corpusitis

 i think maybe when you get biceps tendonitis from swimming, it's perhaps time to take a rest day. Got in a 12-1300yd swim with a 300ish yd cd over lunch. Yesterday i climbed. This did not go well. i'm done broke down. And i stayed up 'til 2 this morning studying. methinks i shall tuck it in earlyish tonight.

G, gimme a shout and let me know if you made it home safe, eh.

...Yada yada yada...

Did indeedy get a swim in, at the home pool. So i did a pretty snappy 1200meters for a continuous set, with 600m of wu/cd. Pretty good swim. There is hope that i might one day be fast again.

...moreover...

Sunday i did a strange, half-fast hodge-podge of an irongym workout. Wanted to get a workout in, but i was still torn down from the comp. Started out doing back. That looked to be the road to tendonitis, so i switched to chest. Did 20 sluggish pullups, then did a set of 5 differential pullups on each arm (where i used a strap and lowered one arm to start at about shoulder height). That was no fun, so i did incline DB press. Did maybe three sets, and i felt like poo. Didn't feel weak, just supremely unmotivated--low pain tolerance or something. Finished out with 3 sets of 8 on dips, and some flys. Then i went home and concentrated on getting a better night o' sleep than the previous night.

Yesterday (mon.) i did an hour run. Actually got an ok time on it. That is to say, i'm getting back to where i was before The Poisoning, and i can imagine getting much faster. It didn't hurt to do the run. i wanted to ride, but the bike was flat. That's the price you pay to ride in this place: i had at least ten goatheads all the way through my tires. 'Fact, i just dropped a c-note on a couple 'o new tires yesterday. Finally starting to get back into shape i think. Prognosis is kinda' bleak for a workout tonight, but i might squish a swim in tonight. we'll see. Hope things are going well in Allen. Sounds like a really good time.

Wednesday onward

In fact, i did get a workout in on wed. Got in a 1.5hr bike ride. It cost me on my pharm test, i expect; but i don't care. It was a pretty good ride. Thursday, i didn't get a workout in. Zero time. Yesterday (Fri.) against the very voice of Wisdom, i did my first bike/run brick in several years. Did an hour bike and a half-hour run. As always, i got this weird asthma-like thing when i transitioned to the run. It's like my heart and lungs don't much appreciate going from working hard at a 45deg angle, and then being asked to work hard at a 90. But it sure is a good workout. Today was the Yank-n-Yard at the climbgym. i guess i climbed ok. Fun times at any rate. i missed some problems i should have gotten, but i flashed some problems that strong guys fell off'n. And i got a t-shirt. But if i'm gonna climb v10, i need to keep up the power gains and weight loss.

Ooo, and i'm reading a book i want you to read. i'll send it to you. Peace.

One Week Wedge

Today is the one month mark for the green faces thang. i've felt pretty good all in all. i've eaten more greens and fruits than (possibly) i've eaten collectively o'er the antecedent bit of my life. Good times. i've definitely felt better, and i think i've been healing faster. i'm gonna try to stick with basically the same thing henceforth, 'cept maybe i'm going to add in a few more breeds of food. Like the occasional beer. Mostly, i'm going to try to stay off the cheese, corn, white bread (tortillas, etc.) and hfcs. i think the main takeaway is to keep up the 6-7 days/week workouts, and mo' green veggies. On the other hand, Stone's Vertical Epic 10/10/10 is out tomorrow, and i think that is pretty important for my health.

i did do that chest workout on Fri. It was a good 'un. In deference to my beleaguered shoulders, i did no form of straight bench. Instead, i did inclined DBs, and dips. Before that, i did pushups, dips, and some walkouts on the rings. Them thangs're torture. Highly recommended.  Also did some triceps pressouts. Saturday, i did something exercisy, but i don't remember what. Sunday i did an hour bike ride. Went well enough. me diggy the cooler weather. Yesterday (mon.) i climbed for what i plan to be the last time before the comp (assuming i stay and do the comp...ain't decided yet). Went in mostly to tick that v5, but they'd already pulled it for the comp. Half the gym was closed for construction, so i did some easier bouldering (which was not necessarily in line with "light, curative, forearm-perfusing climbing). Then i got with a friend and did a bunch of toproping. Did a bunch of 5.10s and an 11 or two. Anyhow, i don't think i did more damage to the pingers, so i've now got 4 or 5 days of finger tendon healin'.

Today i sped to the pool for the lunch break (in spite of the prof running 20mins into the hour) and got in a quick 1,000 with no wu/cd. Felt pretty durn good. i'm hoping tomorrow to get in a longish endurance workout of some form--hopefully with a bike involved. i'd reeeeeeally like to edge my weight below 190 before sat. i was at 192 yesterday. If that means going bulimic 'til saturday, well, small price. Otherwise, i'm planning on laying off the strength workouts for the week. i want the strength tank to be as full as possible.

i do hope all's going well out there on the backroads and backwaters of Tejas. i'm praying for yas.

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Wednesday edit:

Just for the record, i had a mini Reese's PB cup last night. Then some friends and i went to a pub whereat i partook of a couple o' beers and nachos. Then i went home and had a glass of Scotch. i slept like crap, but woke up to have a waffle with berries on. The waffles i'm considering doing again. The rest wasn't worth the bad karma. The Scotch especially wasn't worth the trouble. Amazing how filling a little cheese can be. i've gotten used to eating until i'm bored of it, and still not being terribly full, but i eat a saucer-full o' cheddar, and i felt bloated. Can't imagine finding a slot to get a workout in today, but i'm gonna try anyhow. Weighed in at 190-191 this morning. Sub-190 is possible by Sat.