It is great to hear from you! I completed my 12 weeks with great progress. I desire more ... but I think that is a good thing! I have let everything slide the last couple of weeks ... but I decided today that I'm going to have to set new goals, new dates, and go back into a 'Body For Life' routine.

I am so glad to hear about the 3 of my 'Dream Team' buddies! I always kept up with everyone but Sue ... and I'm about to read a message that I just received from her!

I think one of the 'Blogs' that Sanieh really helped me to keep my head up over the last couple of days! The way she seems to pull 'Inspiration' into the difficulties of life really helps me alot!

I hope that I don't become a burdon to you guys as I struggle with life at this time. If I'm not really a hindrance I plan to begin using the Body Blog as a way to keep my life in order ... until I can have a 'day by day' idea of what is happening in my life!

Work is going to be a challenge until the union negotiations are settled. I expect management to keep confusion a way of life until then. I plan to hang on until it all falls into place. I have to look at my long term goals to see why it is worth the difficult times to stay with the company.

'Home' is a challenge right now. I have to focus on keeping things in order here over the next few weeks. That will make it hard to make 'Body For Life' a #1 priority. We decided not to buy a new home & sell this one ... so that means immediate renovation has to be done to the roof. We are still trying to complete a workout room downstairs to keep exercise a part of our daily routine.

I just got a call from my travel agent about our Alaska adventure! That is another priority! I have to get with her to put all of the final pieces of this adventure together. I hope that I can plan another unbelievable trip for Melissa this year!

This will be our last 'big adventure' for a while. We have made a decision for Melissa to quit her job & create her own business! If you don't mind ... pray for us through this new challenge! You might even be able to advise us on a few things about having a business of your own!

I have to take a moment to thank each of you! Zach, Sanieh, & Sue ... THANK YOU !! !!
I am so glad that I had the 3 of you to help me keep my head above water, and my eyes fixed on that 12 week goal!

If we are all still wanting to stick together through this ... I would love to stay with the 'Dream Team'! However, I feel like I might not be beneficial to you guys as you achieve your goals.

I plan on putting together a plan tonight ... and I have to pray about it. I have lost my 'Spiritual' motivation ... and that is the most important part.

I will post this to my 'Body Blog' tonight ... it is odd how this helped me get more 'focused' on life than I have been in the last few weeks!

I have to get you the results & pictures of my 12 week victory ... I haven't even looked at the myself!

Pray with me! Your friend: Joe
posted by Joe Tesney at 5:52 PM

Just got home from work & read the 'Dream Team's' Blog's to get me motivated! I have had another good (but tough) day at UPS. I plan to forget the cramps, pains, & whatever might happen in the next 1/2 hour ... my goal is to beat previous times & finish jogging & running 2.2 miles in less than 19 mns .... here goes ...

The Lord must be with me! I left with the 'Blog' determination ... and returned with a 'Blogger' success!

I had to start 3 times because I wanted to start the watch right as I crossed the starting line. I started in a full run & jogged up each hill. I tried to make my strides longer & run down each hill. Like last time at about 1 mile my side starts hurting terribly & it gets harder to breathe. As I crossed the 1.1 mile turn around I glanced at my watch & noticed it was 8 minutes 30 seconds. Going down the hill after I turned around I caught a flash of hair & teeth coming at my ankles. I swirled around and screamed 'No! Go away' ... and continued running. About 50 yards further I heard loud barking approaching me & looked back to see 3 dogs, that looked like german shephard mixed mutts, attacking me. I stopped & turned toward them & yelled until they all backed off. I was frustrated ... but I continued the steady hard jog up hill & long strides down hill. It amazes me how it is about 45 degrees & I'm sweating so bad! At about 2 miles the pains in my legs comes, as usual, and I hurt ... but I'm not really limping like I did Monday. All I did was keep my mind focused on the finish line. When I topped the last steep incline at about 2.1 miles I put it in full speed. I still visualize my legs, like you see on cartoons, spinning faster than your eyes can see. When I cross the finish line I hit the stop-watch and walk to the end of the road. Pains make it almost unbearable to walk back to the house ... but the time was 18 minutes 30 seconds !!!!! I still can't believe it !!!! It has to be 'Mind over Muscle' !! The only bad thing is ... now I know that I can do it in less than 18 minutes if the dogs aren't there !!!! I now have another goal to conquer!

posted by Joe Tesney at 4:01 PM

I reached another goal! I keep reminding myself of how I felt like 10 was impossible when I started doing pushups! Tonight I got 30 pushups completed! (Mind over Muscle) I have to set my mind on 31 next time!

CHEST
Bench press (100/105/110/115/110) (Intensity 8/8/7/8/9/10)
Dumbell Flys (35) (Intensity 10)

SHOULDERS
Seated Dumbell Press (20/30/35/30) (Intensity 8/7/9/9/10)
Side Raises (15) (Intensity 10)

BACK
One Arm Dumbell Rows (35/40/45/50/45) (Intensity 7/8/9/9/9)
Dumbell pullovers (35) (Intensity 10)

TRICEPS
Close Grip Pushdowns (20/30/40/50/40) (Intensity 7/8/9/9/10)
Bench Dips (Goal: 25) Completed 10 (Intensity 10 ++) * Triceps Cramp

BICEPS
Preacher Bar (70/70/70/75/70) (Intensity 10/10/10/10+)
Pushups (Goal: 30) Completed 30 (Intensity 10 )

I have to admit that after I got home from a full day and started researching buying & selling a home ... I wasn't mentally prepared. I know that I was inspired when Melissa came down & started working on the room I was in about 1/2 way through my workout! It is almost the end of 12 weeks ... My weight is around 190 & my Muscles are starting to show!

I have to get 'Mentally' prepared for tomorrow .... I'm still hurting from my last run. I still have a desire to reach the finish line in less than 19 minutes.

posted by Joe Tesney at 5:18 AM

Today was a tough work day. I have a set work schedule this week! I know that (as of today ... it might change) I will be working every day from 8-6 pm. It is so good on the body & mind to know this! So a tough work day is a good work day!

I kept it on mind all day ... 2.2 miles in 20 minutes or less. I was ready when I got home!

The 1st mile I jogged harder than usual. I started feeling pains in my side when I reached the 1 mile mark. It hurt so bad that I thought I should stop but I remembered ... this is the final week.

When I got to the 1.1 mile turn around the pains were hurting so bad that I was having trouble taking deep breaths ... but I glanced at the watch and it was less than 9 minutes. I thought that I could break the record if I keep pushing it.

At about 2 miles the front of my legs, from the knee to the ankle, started to hurt very bad ... so I limped while I continued to jog. I thought that if I could make it this far ... I will push myself 'Mind over Muscle' to the finish line!

I don't know how I made it through the final hills ... but I had a feeling that I was going to finish in record time! I looked at the watch when I crossed the final point ... I didn't break any records but it was less than 20 minutes. (19 minutes 11 seconds)

I know that I sound like a crybaby ... but the pains that I've been experiencing are terrible. All I know is that I have gotten better than I previously thought I ever could ... and I'm not going to stop here! I have learned that 'Pains are the weaknesses coming out' and I can overcome them with 'Mind over Muscle' ... but I will be searching for ways to make this a more enjoyable experience ... because I feel like I am creating a 'Body For Life' ... Not a Body for 12 weeks' !
posted by Joe Tesney at 6:40 PM

I think that I found one thing that can help me next week. I was so stressed Wednesday through Friday that I didn't take any suppliments. The workouts were the same ... but the cramps & the soreness was unbearable. I had unusual pain in my joints (fingers) & back. What I will do is make Betagen & Durathon a priority.

Last Wednesday ... I thought that it couldn't get worse ... but it did. I think that if I can make it through the events of last week at UPS I can make it through anything. The incident with the truck driver (that could have cost me my job with hit & run) turned out to be a hoax. My supervisor contacted his and found out that his truck mirror was not damaged as reported. It seems that he said that I 'cut him off' ... but it was simply he was trying to flag me down to talk to him but I didn't stop ... then he was trying to run me off of the road in the city. I assume that he must do this regularly or something for his boss to tell my boss 'don't worry about it' ... but isn't this sort of stupid?! I guess I need to forget about it and go on ... but it is hard to understand these situations knowing how UPS will let you go if you are in an accident whether it is your fault or not.

I am having to complete my route (which is difficult) and do extra work each day. I don't know if it is the stress or the physical labor that is making me struggle through my workouts. It could be a combination of both ... but I keep telling myself that 'every time I have been knocked down .. I seem to be a little stronger when I get back up'. With the 'contract' or 'strike' coming up soon ... it just adds to the pressure. It looks like management & teamsters could work together ... not try to destroy each other. I know that things will get better soon ... but how 'soon' is soon?! I have to remember that I love my job ... so I'm in it until the end.

Mental pressure seems to be rising at home too. We are trying to decide if we want to buy a new home & sell ours. It seems like a time to buy & sell ... but this is big set of decisions to make.

We have had difficulty with our spiritual practices. We have visited other churches .. but lately we have not went at all. We only have Saturday & Sunday to do anything ... or should I say to do EVERYTHING.

Tonight we got more work done in our basement! I am starting to see it come together. That will make the sale of our home easier ... if we decide to buy another. It will make the workouts better too! Just seeing something come together will inspire me more!

It was sad to hear that Sanieh is having difficult times too ...
What is happening to Sue ... her Blog has been disabled ??
Zach has stayed on top of things ... even with an injury !!

Having you guys here has been my inspiration ... even if all of my own has been stripped away. I hope that we will stay together and take on another 'challenge' together. I look forward to taking pictures Saturday to see the improvements ... but the challenge is far from over. It seems like the more that I can see that I have accomplished ... the higher I want to set my goals.

The 'burdons' seem to be dragging me down ... but I have a team that I cannot fall down in self pity with. You guys keep it all together!
posted by Joe Tesney at 7:59 PM

* A day in the life of Joe ...

* The usual routine: (Not scheduled to work ... come in to work ...)

*On the way to work my 'crown' falls off of my tooth.

* I am given another zip code of packages to deliver today ( My route is already too much.)

* early in the morning an unknown (18 wheeler) truck driver (who was aggresively trying to run me off the road) tried to get me to stop. He followed me until I took a path he couldn't follow?

* spending the day trying to figure out what was going on ... it rains continuously as I try to deliver packages.

* I get a message from UPS that a truck driver called in to report I had 'hit & run' and damaged his mirror?

* I realize that I left my map book at home ... I have to return to the building before I can deliver packages to an entire zip code that I'm clueless about where the streets are.

* I can't make all deliveries in this area before I have to return to my route for pick ups.

* I have to go back to the new area to make deliveries after dark in the rain.

* I go down a one-way street and have to turn around. The rear wheels get in someones yard and I can't turn around. The ground is saturated with water. I get the big UPS truck stuck ... I still have packages to deliver.

* I return to the building very late ... another thing that I will have to deal with tomorrow.

Through all of this ... I keep thinking: 'I have to get home & I will finish my workout ... no matter what' ... I have carried this 'thought' throughout the day ... I went to bed last night praying about it ...

I'm now wondering: 'Is it good if I worry about 'BFL' more than these 'UPS' situations that could cost me my job?'

My workout went O.K. I will share it now:

QUADS:
Squats 175/185/190/200/190 (Intensity was: 8/9/9/9/10)
Leg Extensions 100 (Intensity was: 8)

HAMSTRINGS:
Lunges 25/30/35/40/35 (Intensity was:8/9/9/10/10+)
* 5 of 12 on last set ... cramp
Lying leg curls 70 (Intensity was:10+)
* 7 of 12 ... severe cramp

CALVES:
1 leg calf raises 35/40/45/50/50 (Intensity was:8/9/8/8/9)
Calf Raises 50 (Intensity was a 9)

ABS:
Crunches (25/25/25/25) (Intensity was: 7/8/8/9)
* raise these to 4 sets of 30 !
Twist Crunches (7 Right 20 Left) (Intensity was: 10/10)
posted by Joe Tesney at 7:28 PM

3/19/2002 Aerobic Exercise Day 73 of 84

Had a 20 minute Run/Jog ... that turned out to be a 25 minute walk/run/jog. I had one of our dogs with me tonight. It was a beautiful night. I jogged & ran until it got to be too hard to go on running at about 8 1/2 minutes. I then walked & jogged up to a 10 intensity until I got home. It had a 'Doggy Doo' distraction, kids playing distractions, & loose dogs distractions. Paxton is the 'dominant personality' type dog ... so this is good for him to learn self control. It is new to me & paxton ... so we have to learn to work together. (to avoid him bumping into poles while running!). I will wait until I complete my 12 weeks before I take dogs along again. I have 5 more chances to exceed the goal I set by more than 1 minute! I dreamed of completing the 2.2. miles in 20 minutes ... so now I want to make it in 19 minutes or less!

3/18/2002 Upper body workout

CHEST
Bench press (Weights: 100/105/110/115/110) (Intensity: 7/8/9/9/10)
Machine Flys(Weights: 70) (Intensity: 9)

SHOULDERS
Seated Dumbell Press (20/25/30/35/30) (Intensity Was: 8/8/9/9/10)
Side Raises (15) (Intensity Was: 10)

BACK
One arm Dumbell Rows (Weights: 35/40/45/50/45) (Intensity: 7/8/8/9/10)
Dumbell Pullovers (Weights: 35) (Intensity: 8)

TRICEPS
Lying Dumbell Extensions (15/20/25/30/25) (Intensity Was: 7/8/9/10+/10)
* Left elbow started 'popping' and hurting again.
Dumbell Extensions (25) (Intensity Was: 9)

BICEPS
Curls (Weights: 15/20/25/30/25) (Intensity: 7/8/9/10/9)
Pushups (22)

* next time I plan to work the 'preacher bar' into the biceps.
* next time I want to get a new exercise for triceps.
* next time I plan to keep weights the same until intensity falls below 10.

posted by Joe Tesney at 5:07 PM

My life was spinning, out of control (last year), and I was losing one dream at a time. I stayed up one night with ‘A Dream & A Prayer’ … and was miraculously led to Zach who had a ‘Dream Team’ idea. I planned to go into this with 3 individuals and commit to ‘Body Blog’ to pursue all of our goals together.

I realized today that I was experiencing something that will probably happen to me for the rest of my life …

It was happening in my personal life, my spiritual life, & it is now happening in my physical life ...

I think that it happens to every individual … and determines how successful their life will be …

I want to share that realization with you … and pray for an understanding that I can grasp. I heard a song that a few words stuck in my mind:

I FALL DOWN, I GET UP.
I FALL DOWN, I GET UP.
I FALL DOWN, I GET UP.

I have been trying to keep with my workout, my eating, and my ‘Body for Life’ commitment … but with 100% effort I feel like I have been 75% successful.

In the last 2 weeks I have had times when I have fallen and I picked myself up. I fell again and my wife picked me up. I would be falling and Zach & Sue’s ‘Blog’ would keep me stumbling. I had times where I couldn’t be picked up by Melissa, Sue, Sanieh, Zach, and myself had no chance of bringing Joe to his feet. This morning Sanieh’s scriptures that she shared … helped push me out the door.

I spent the day in a courthouse …and received a bold new perspective on 3 things: 1) My Country & the American system. 2) My job. 3) My decisions in life.

I focused several hours on the 3rd perspective: ‘My decisions in Life’. I am very fortunate to be where I am at this time … so I want to take advantage of this and not let anything happen to the ‘Dreams’ that I have established in decision that I have made: ‘Dream Team’ Body for Life (Joe, Sue, Sanieh, & Zach)

This will be ‘High intensity training’ which is not just a style … but a ‘philosophy’ that teaches me perseverance & makes me who I am.

I plan to take my desires to grasp the understanding of ‘Body & Mind’ so that I can accomplish this ‘High Intensity’ philosophy & ‘Body for life’ styles to be ‘Joe Tesney’ who is proud of himself.

I don’t want to be selfish. I want to commit the rest of my life to helping others achieve their goals in life.

I want to be instrumental in being a part of the 'Dream Team’ who keeps Zach, Sanieh, Sue, & Joe working together ‘Like Iron Sharpening Iron’.

I want to 'Suffer' along with Sue & Sanieh at this moment … then I plan to ‘Get Up’ with them and march toward their goal. I then will enjoy success & 'Celebrate' with them when they achieve their goals in life!

I FELL DOWN, I GOT UP.

I’m going to bed tonight with ‘A Dream & A Prayer’: Dear Lord ... Please ...Keep the 'Dream Team' spirits burning! I want you to help the 4 of us as we use our 'Body Blog' communication to be the 'Anchor' that stabalizes us in this 'chaotic' universe that you have created. I want you to show us how we can be your 'Tools' and work in this universe in your hands.

I have really been struggling … (Please give me strength to go on. Give me knowledge to do this.)
I feel ‘Sue’ is struggling too … (Please give her strength & knowledge to go on. Please lift her up & motivate her to see how special she really is. Please bring her closer to you so that she can feel your strength, your care, & your comfort that will fill her with your spirits.)
I feel like Zach has prayed for us over this … (Please bless him and fill him with your happiness for bringing others closer to you.)
I feel like Sanieh is struggling … ( Please give her strength & knowledge to go on. Please lift her up & motivate her to see how special she really is. Please bring her closer to you so that she can feel your strength, your care, & your comfort that will fill her with your spirits. Please keep filling her with strength from your word that is ‘God breathed’ and bless her for helping others get closer to you.
Thank you for bringing all of us (Zach, Sanieh, Sue, & Joe) closer together … so that we all can grow closer to you.
Thank you for blessing me with Melissa ... who is my other half ... and I am so 'incomplete' without her by my side. (Amen)
posted by Joe Tesney at 9:37 PM

3/11/2001... My 'Lower Body workout' today was very much like last week only the intensity was a lot higher in some areas. I will compare today to last week and see what I should do:

QUADS:
Squats 175/185/190/200/190 (Intensity was: 8/9/9/10/10) * Ow!
Leg Extensions 100 (Intensity was: 8)
Squats 170/175/190/200/190 (Intensity was: 8/9/9/9/10) * Wow!
Leg Extensions 100 (Intensity was: 9)

HAMSTRINGS:
Lunges 25/30/35/40/35 (Intensity was:9/9/9/9/10) * Jelly Legs!
Lying leg curls 60 (Intensity was:10)
Lunges 25/30/35/40/35 (Intensity was:8/8/9/8/9) * Jelly Legs!
Lying leg curls 60 (Intensity was:9)

CALVES:>
1 leg calf raises 35/40/45/50/50 (Intensity was:8/8/8/8/10)
Angled Calf Raises 50 (Intensity was a 9)
1 leg calf raises 35/40/45/50/45 (Intensity was:9/9/10/10/10)
Angled Calf Raises 50 (Intensity was a 10)

ABS:
Crunches (25/25/25/25) (Intensity was: 7/8/8/8)
Twist Crunches (25 Right 25 Left) (Intensity was: 10/10)
crunches (25/25/25/25) (Intensity was: 7/8/9/10)
Twist Crunches (None)

* It looks like I need to raise crunches! If 4 sets of 25 is not a '10' intensity ... an increase is needed.
* I need to work on increasing squats ... if 200 lbs. was my goal I must go higher.
* Calf execises ... Is there a new one I could try ?!
posted by Joe Tesney at 8:26 AM

After a success last night I was determined to make up for all of the losses today ... but it's difficult. I have had a headache & my body has a 'drained' feeling that I have had the last 7 days.

I have to learn about my body at this point: when do I 'push harder' ... and when do I 'let it rest' .?!

I started the workout thinking that it was feeling difficult because I've missed ... but on bench press, when I couldn't raise the bar, (after 12, 10, 8 being a 9 or 10 intensity) on my 6th rep ... I started to wonder.

I rolled the bar off my chest, over my legs, to the bench & was determined to catch my breath & do the final set of 12 with 10 lbs. less. I started to see that after the count of 6 I wouldn't be able to even get 7.

I did o.k. with dumbell flys ... and started to do standing barbell press. But on 'Standing Barbell Press' I gave all of my effort but got only 10 of 12 (on the first set) then I could barely get the bar to the rack.

I just don't feel like I could do anymore 'upper body' today ... Is it Mental ? (I have it all planned out ... I proved to myself last night that I could break expectations wide open ...) Is it 'stress related' ? (I have handled much more than this before ... if so why now ?!) Is it Physical ? (Am I getting over worked & not allowing my body time to rest, Am I sick & refuse to accept that?) I really don't know what is happening to me right now ...

I've read my 'Dream Team' messages today realizing that Sue seems to be suffering too ... (could it be the point in our 12 week challenge?) I realize that we have totally different agendas ... but could 60 days of giving 110% (Sue seems to be giving 150% !) have a natural 'mental & physical' challenge?

I know that I am going to succeed. I refuse to let this slow me down. I plan to accept this challenge ... and deal with whatever it takes to complete my 12 week challenge.

I will go into my room to rest a for an hour until I go into UPS. I want to be my best for both jobs that they have planned for me today & tonight. I want to pray for the ability to grasp this challenge. I want to be the best employee ... and Dream Team member RIGHT NOW. I want to 'go back into this body' and make it work past the conceivable aspects ... I want to make my dreams come true. 'If your Mind can conceive it ... You can Achieve it" I also want to get my mind ready for the next challenge ... no rest time for this body ... it is worth a lot more than it is giving me now ...

posted by Joe Tesney at 9:25 AM

I have had a terrible week ... everything seems to be bringing me down ... I might share that in the journal later ... last week I missed Upper Body, lower body, & aerobic exersize (Tuesday, Thursday & Friday) and this week was looking the same ... I couldn't even talk to my wife when I got home Tuesday night because I was drained mentally, physically, & I felt worthless ... but I want to thank each 'Dream Team' member for your support ... because the support of my wife, Zach, Sue, & Sanieh is the only 'strength' that I have had. I think that all of this is behind me now ... I feel like all has come together & I am back on my feet again.

I want to share another 'personal victory' today ! I missed my 'lower body workout' yesterday & I was determined to get it back today. After work I planned to go through the motions ... but suprisingly on my squats I was able to reach the 200 lb. range! I made this a goal earlier 'to reach the 200 lb. mark by the end of the 12 week program' ... but at the time it didn't really seem possible. After doing this tonight I was inspired to finish the entire workout NO MATTER HOW HARD IT WAS !! I will share this now:

QUADS:
Squats 170/175/190/200/190 (Intensity was: 8/9/9/9/10) * Wow!
Leg Extensions 100 (Intensity was: 9)

HAMSTRINGS:
Lunges 25/30/35/40/35 (Intensity was:8/8/9/8/9) * Jelly Legs!
Lying leg curls 60 (Intensity was:9)

CALVES:
1 leg calf raises 35/40/45/50/45 (Intensity was:9/9/10/10/10)
Angled Calf Raises 50 (Intensity was a 10)

ABS:
crunches (25/25/25/25) (Intensity was: 7/8/9/10)

Eating For Life:

* I feel like this is really getting to be a great eating system! Even on bad days I have stuck to the BFL eating plan! It makes the weekend more exciting on FREE DAY !! I feel like I can see a change by following this program!

7:00: 1 myoplex with supplements
9:30: 101 energy bar
12:00: 6" turkey breast sub, 1/2 bag baked chips, Diet Soda
2:30: 1 luna bar + betagen + eas drink
5:00: 1 cliff bar
7:30: Wheat Pita with Tuna Salad

My goal for tomorrow is to make up for todays missed 'Aerobic Exercise' and complete the 'Upper Body Workout' too.

I want to try to keep the 3 things on my mind that 'tore me apart' this morning on the way into work: 1) My sweat has turned to tears 2) The Anchor Holds ... In spite of the Storm 3) I've found that I am stronger ... when I'm on my knees :o)

posted by Joe Tesney at 7:43 PM

I'm Proud of myself! I want to share the experience tonight while it is fresh in my mind!

Work was frustrating (as usual now) and it seems to get more challenging both mentally & physically. I ended up getting ready for work at 7am, getting a schedule change, trying to piece life together again, getting another schedule change, & working from 1:30 pm - 9:30 pm. By the time I got home I could barely make it inside to change & get ready to excersize. I wanted to talk to my wife so bad ... but I knew that the 'mental desire' I have been trying to establish was quickly fading away. at 10 pm I began the 2.2 mile jog/run with a desire to finish in 20 mns. or less:

I started out thinking to myself about life in general ... I was visualizing it like I was a child who has just had his 'bag of marbles' ... that I have been collecting all of my life knocked out of my hands. I have felt like I have been chasing every one of them today ... trying to put them all back in their place ... but the more that I was grasping ... the more I would spill.

The first 1/4 mile was painful ... very strong pains were coming from inside & I was thinking my body would never make it ... I'm going to fail like I did last week. I started thinking about my wife, our future, the Bloggers, our dreams ... I kept pushing forward with these thoughts.

When I reached the 1.1 mile mark, that I turn around on, I wanted to stop when I got to the top of the hill ... I looked up & realized that the sky was crystal clear ... something inside me said 'God must be with you tonight' ...

I made the turn & kep running until I faced the uphill road toward home. I could clearly see the dipper ... but couldn't tell if it was the 'big' one or the 'small' one. All I could think about was that it was turned upside down ... like it was pouring something out ... like it was pouring out new dreams for me ... just over the horizon! I started 'visualizing' that if I would just keep running ... If I just keep following the dreams that I've set for the future ... If I forget the 'marbles' that are all rolling around in my life ... I could keep chasing the 'New dreams that are being poured out' just over the hills that are ahead of me I will find more than my mind can conceive!

The pain got more dramatic ... but my mind kept saying 'Just let you're weaknesses keep oozing out!' My 'mind' was all that I had left toward the end ... the sweat was now covering my body ... and my face was dripping wet. My feet started feeling numb as I approached the last ... and the toughest incline. I couldn't see ahead of me when I exhaled, because the temperature was below freezing, and each breath was like a cloud of smoke. My mind was telling me 'you've made it this far ... push harder ...

I crossed the finish line in 19 minutes 52 seconds!

I limped to the end of the road, I returned to my home, my wife & dogs all were telling me how 'proud they were' ... and I limped out onto the deck outside because I was sweating so bad! Now I'm sitting here 'in awe' that I am able to say 'I did it!'.

I thank you guys for being there, I thank you for your support, & I hope you don't mind me saying: 'I'm proud of myself' ... I'm not used to this feeling!

posted by Joe Tesney at 9:39 PM

Well ... I think I need to do what a fellow Blogger (Thanks Zack!) Suggested: 'When those bad days come around it's time to step out of yourself and REALLY evaluate the situation.'. ....

I don't want it to sound like a 'Dear Abbey' ... but I really need to step back and put myself back into focus again.

I need to take advice shared by Sanieh 'Never bear more than one kind of trouble at a time. Some people bear three~all they have had, all they have now, and all they expect to have.'. ... but I do need to view these 3 perspectives of my life (from the outside)

I feel inspired to continue sharing everything ... because if I'm not honest with my friends ... I'm not honest with myself. I realize that I'm not the only one who struggles through situations ... and reading Sue's blogger made me realize that I'm not the only one who struggles through times with personal weaknesses. I used to think that all Zach, Sanieh, & Sue always look great ... they must always feel great too.

Looking back ... I focused this weekend on 'family time'. I have older parents who are difficult to work with ... but I focused on spending time with them this weekend. I didn't feel like I could 'pull myself' through the weekend ... but my heart led me to focus on getting them to the city & spending time with them. It was an 'impossible task' to do this ... but I've learned that I have to ignore this and do it anyway. We ended up having a wonderful time with them, my wife's parents, & even Melissa's Grandparents! We decided to go 'beyond reality' & take them all to 'Bahama Breeze' for a meal Saturday night! I will never forget this experience ... and I know that I'll never see it happen again. If you can imagine having these 6 older people in a 'Bahama Island' type bar-grill setting ... with a live band ... on Saturday night playing loud party music ... and visualize their faces as they make statements like: 'I think they need to sing Amazing Grace after that song' or 'what If the Lord comes back tonight while were in this place' or 'don't you have turnip greens or polk salad here' up to my Dad sitting in the bar area 'If I make it out of here alive I'm never coming back to the city again' you could only smile to see the waiters face as they asked for cornbread. It makes me happy to know that they have a wild story think about now and to share with their friends back home.

It helps me to remember life before ... as I was growing up in the projects being 'rejected' by anyone who wasn't as unfortunate enough to live there as I was. I was told repeatedly as a child by others in the city 'you're just not good enough' ... but I threw a tennis ball against the brick wall so many times that I made everyone wonder how I got to be such a good baseball player. I wasn't good enough ... but I made the 'All Star' team. Why am I here ... It brings back thoughts of when I tried to commit suicide ...but It just didn't finish like I planned it. Why didn't the later disaster I experienced in the car crash & the doctors saying I wouldn't make it ... end this agony I lived in. It makes me realize what it takes to get to the point in life that I am at this time ... 'A Dream & a Prayer' ... I can remember that at one time I thought that a house to live in was only for people with certain last names, with lots of money, ... not for people like me. I can remember when everyone laughed at the idea of Joe going to Birmingham ... and Joe in college ... yeah right ... But I now have a degree. I can remember the night I 'broke down' & realized I was worthless & useless ... but God sent 'poetry through a pen' to a piece of paper telling me that " Oh Joe do you remember your times in the past, they are memories to cling to, experiences that last" or the poem goes on to say: "each memory Joe is like a treasure indeed ... making you richer than money , for what you now need!" (I'm not a writer, a poet, a story-teller) why was I writing this garbage to myself ... I'm only a worthless teen. I have pulled that poem out and read it again while writing this Blog ... My life is an 'Impossible story' ... but I know that I wouldn't be here without my parents, their love, & Gods will. These are 'troubles of the past' ... but I don't need to carry them today.

Concentrating on Life Today: I'm frustrated with a company that's making me miserable, I'm trying to find ways to please my wife through these trying experiences, & I'm failing to stick with a simple 12 week workout routine.

(or wait ... thinking of my past I should say: I am happily married to a perfect wife, have a quality job at UPS, & working on a building myself a better 'Body for Life' with an experienced & successful group of individuals.)

Same day, same situation, with a different attitude ... I want to take time to review my Blogger entries up to today.

I found that I have several things that I need to get into focus:
* If You’re mind can conceive it, You can Achieve it. * (BFL)

1/6/ 2002 I Realized that I had to be 110% committed to the ‘BFL Dream Team’.

I had to develop & record progress in 4 areas of ‘The Balanced Life’:
God leads me to grow stronger 'Spiritually' to help me be able to develop my life Physically (BFL Dream Team, body & health), Mentally (Happiness, Peace, & comfort), and Socially (family, work, friends, & Church).

Mental * Ask god to help me grow & develop mental strength.
Physical * Ask God to inspire me for BFL health & fitness.
Spiritual * Ask God to help me have relationship with him.
Socially * Ask God to help me minister to all people at all times.

Goals:

1) Lose Weight & Gain Muscle.
2) Lose Inches & Stomach.
3) Relieve Tensions, Stress, & Struggles
4) Shape & Form Muscles.
5) Have more Family Time & Energy.

*Mental Preparation: “Pain is good … It is my weaknesses coming out!”

*Positive Thinking: “Same path, same exercise, same person .... different attitude!”

2/22 - 2/27 ‘Breaking Point’ …
“when I get knocked down … I’m a little stronger when I get back up”

3/4/2002 Facing today ... trying to prepare for tomorrow.

1) Preparing BFL Workouts for day 58 - day 84 of the 12 week BFL challenge.
2) Preparing BFL Eating for Life Methods to complete the 12 week challenge.
3) Getting a mindset for completing todays 20 minute Aerobic excersize in 20 mns or less. (2.2 miles)
4) realizing that: Never bear more than one kind of trouble at a time. Some people bear three~all they have had, all they have now, and all they expect to have."Never bear more than one kind of trouble at a time. Some people bear three~all they have had, all they have now, and all they expect to have.".

I don't need to worry about tomorrow: (Goto Scriptures for answers from God)

Matthew 6: 33 But seek first his kingdom and his righteousness, and all these things will be given to you as well.
34 Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.

posted by Joe Tesney at 10:38 AM

I guess today I've reached a 'breaking point' ... I will not stop though ... this means too much to me! I missed my 'Upper body Workout' yesterday & tried to make up for it this morning ... but when I got into it ... I just didn't have it in me. I decided to go straight out to get todays 'Aerobic Exercise' with a run (maybe I could run from all of this crap...) but it seemed to 'catch up' with me ... I couldn't run anymore after I reached the 1 mile point.

Yesterday was a lot to deal with in a 'professional' manner ... but I did. I have to remember that 'every time that I've been knocked down ... I have been a little stronger when I get back up' ....

Yesterday is behind me, today is under control, & tomorrow is all that I will focus on until it arrives ....

posted by Joe Tesney at 10:40 AM

Today started with a whirlwind ... and finished pretty calm. However; I'm feel like I'm dealing with the 'calm before the storm' at UPS ... but I kept 'Dream Team' priorities in order!

I just finished my Jog/Run in less than 20 minutes! ( 3rd time straight !!!!)

I have to say 'Thanks Zach' ... because your 'poetic memories' ... that you shared in your 'Blog' ... helped me get the 'Inspiration that I needed to face the hills after dark!

I thought that I had returned home in record time ... but It was 19 mns 59 secs. I guess the 'intensity' was higher ... so that is what really matters! I have to remind myself that a couple of weeks ago (impossible) was what I thought while considering this 2.2 miles in under 20 mns. !!

Yesterday was a 'Lower Body workout' that amazed me! I was going to increase my squats by 5 lbs ... but something made me try a 10 lb. increase! They were all merely an 8 intensity ... so I went up to 12 squats with 180lbs. !!

Also I started remembering the 3 'Fears' that I brought into this challenge: Ankles (hurting when I run), Elbows (hurting when I lift), and Legs (hurting when I do calf raises). I was realizing as I was doing my calf raises that they have gotten stronger. I was realizing that my elbow had stopped hurting ... I think it was just my left elbow wasn't used to the strain at first. I was thinking about the last 2 runs in under 20 mns. ... I'm not sure if my legs still hurt ... I never slowed to be able to feel pain! I was starting to see clearly: MIND OVER MUSCLE !!

Eating has been very consistant! The only thing that wasn't by the 'BFL game plan' was Melissa & I each had 1 slice of Ham & Pineapple (leftover) pizza for one of our meals on Sunday ... would that count as protein/carb./veggie ?!

Tomorrow (And the rest of the week ... as of now ... ) I will be working regular days (8am - 6pm) at UPS ! I have to keep the workouts in order ... and keep them as my highest priority! I've already planned my 'Upper Body Workout' and plan on focusing on my 'timing' being 46 mns. or less ... and I am considering throwing in the pushups as an 'extra' for Biceps. (I still amaze myself that I actually did 25 already!)

posted by Joe Tesney at 5:52 PM

Getting up is hard (uncertainty with work USED TO drive me nuts ... I think Durathon helps!) I'm considering the worth of contacting union vs. handling everything on my own ... at this point I'm choosing handling things on my own.

Getting started has been a tough thing this morning. I have been assisted with calling my wife (vocal support) & checking e-mail (Sanieh's message & song was 'Inspirational' support) going to Body Blog (Team support) .... so I think I can do it! No ... Melissa reminded me on the phone ... 'you CAN do it' ...

I've got a blurred 'personal' vision at this time ... but with all of the support (thanks guys!) I will face the challenge of 2.2 miles in 20 mns. I have to remember 'Body For Life' ... not 'Body until you do it once' Aerobic exercise today.
********************
After I got back from the jog/run (No more walk!) I have felt great ... MENTAL & PHYSICAL!

I cannot believe that I made the jog/run with 3 changes: 1) I didn't 'wheeze' and breathe quite as frantically, 2) I handled the last 2 hills with a slow pace & my eyes open, & 3) I finished in 19 mns 40 secs.!!!!!

I have to say that my body was saying, 'I don't think so ...' and my mind was saying, 'I think your right today, I don't think so either ...' so I give all of the credit for todays success to my Wife & my Team! I kept telling myself 2 things throughout the difficult (or should I say; VERY difficult) 20 minutes ... Melissa said 'you CAN do it' & the Bloggers are waiting for you to type it when you get home!
************************
Mental block ...UPS phone call upsetting ... contacting Union official for advice ... (Durathon hopefully controls frustration)
***********************
Back to reality .... Saturday is near, todays BFL completes the week ...

I'm desperately praying for God's direction through difficult scenarios I am encountering on this day: 'I need to be a shining example of Christ in any circumstances that I face. I need to focus on what I say, what I do, & how I respond (actions speak louder than words). I need to focus on long term goals along with short term victories with UPS. I have to realize that if I don't stand up for myself ... no one else will. I need to keep in mind: patience is a 'virtue' ... not a 'weakness'. But above all else that I am a disciple for Christ ... even in 'trying' situations ... I must look, act, speak & handle myself as Christ would. (WWJD : What would Jesus do.) He was not shy. He was not afraid of others. He did not let situations change his actions. He spoke what was right..

2/21/2002
Wake Up = Physical - 8 (Wake Up = Mental - 8)
Mid-Day = Physical - 8 (Mid-Day = Mental - 9)
Late night = Physical - 8 (Late night = Mental - 9)

Today I was working on taxes & Alaska trip planning. I get frustrated because everything seems 'incomplete' with my work schedule ...
'Mental' at UPS is getting demanding ... tomorrow is uncertain ... today was chaos ... (I'm handling everything in a 'peacefull way' with a 'no problem' attitude.

* Great 'Upper Body Workout

Next time focus on Time & 'smoothing' the difficult last sets. (I was 16 mns. over goal of 46 mns.) * still adjusting to new exersizes
posted by Joe Tesney at 7:40 AM

I got up at 7 am. Tried to start the day early ... but had to crawl back into bed. I got a phone call at 9 am and couldn't go back to sleep (My body is winning at this point!) I made plans for the day: meeting someone for lunch at 12, starting work at 5pm, and getting my 'Aerobic exercise' completed today. (notice what is last on the list!) I started getting things organized around the house & my mind kept going back to my thoughts 'Mind over Muscle' ....

I decided to exercise 1st, then eat, then go on about the day. The goal was simple: 2.2 miles in 20 minutes.

I started with a jog and tried to set a pace on level spots & inclines ... and make better time when descending the hills. At the 1/2 way point (1.1 miles) I looked at the watch & it showed 9 mns 50 seconds! As I was making the turn my MIND said 'you can do it ... just no walks before I finish'. However my BODY said, 'it is more uphill, you are already panting like a dog, and the 'BFL' Method has intensity levels that take a break, walking is necessary!'

I was doing OK until I reached the 17 minute 'mark' facing a steep hill: MIND 'you can do it ... just think of each hill as a 'hurdle' and you are closer to the finish line with each one' ... My BODY said 'Joe you're taking this to the extreme, your going into too much detail, 'use' your mind, don't punish your body, and this music your listening to is drowning out your wheeezing!' .

I had gotten closer to home ... what do I listen to my MIND or my BODY?

I decided to keep going ... this hill is just a 'hurdle' for me to cross. I decided that I had it on my heart to focus on: 'Mind over Muscle' ... I decided to follow my heart.

As I was getting closer to my Scenic Drive (our street we live on) ... A wind started blowing against me. My MIND said 'you're almost there, you've learned to work against nature, don't use it as an excuse' while my BODY was saying 'breathe, breathe, pain, you're killing yourself'. So I started thinking about the 'storm winds' of life and my heart that was pounding.

I started realizing that I made the turn toward home and glanced at the watch ... 19:00 was showing ... I had 2 'hurdles' one minute. MIND 'this is it ... I don't know if it could be done ... the hills are 'bigger' than I remembered' While my BODY was saying 'wheeze .. sputtter ... Ahhhhh .... idiot ....'

I kept going, I barely remember those last 2 hills. I remember I was thinking that 'something' must be helping me going down ... My legs were moving faster than I had ever seen legs move (like on a cartoon or something) and going up the hills was a blur. (I'm glad there were no cars coming!) I even had my eyes closed as I crossed the finish line.

I walked to the end of the road to 'cool down' before I glanced at my watch. I had hit the stop button as I passed my driveway. It showed: 19 minutes 52 seconds!!!

I had to crawl into a seat, out back,on the deck ... the house was too hot! I then was able to start breathing again before I made it back into the office so I could talk about it on 'Body Blog'. I want to take a moment to focus on this discovery!

I believe now in 'MIND OVER MUSCLE' being a very important part of succeeding in 'Body For Life'. However; since I've typed this experience today I realize that the 'HEART' is a necessity after I make the decision to use MIND over MUSCLE. It seemed like I had decided to use my MIND .... the BODY had to go along with the decision ... but the HEART had to share the desire with the MIND.

2/20/2002
Wake Up = Physical - 7 (Wake Up = Mental - 7)
Mid-Day = Physical - 8 (Mid-Day = Mental - 9)
Late night = Physical - 7 (Late night = Mental - 9)

posted by Joe Tesney at 8:50 AM

* I'm amazed that I keep going up in Squats! Going up again next time! (Goal is to squat in the 200 lbs range before 12 weeks are up!)

* Lunges is an amazing exercise! I can't hardly take the pain, I sweat like never before, My heart is pounding, & I was breathing heavy. I think that I need to focus more on Hamstrings ... because my Quadriceps are feeling it too.

* I went up to my new weights on Calf raises ... I reached a 10 intensity .. but if I outgrow the 45 lb & 50 lb barbell what will I do next?!

* I tried to do incline crunches ... but I couldn't make it work. I really want to focus on abs more in the future ... but Crunches still reach a 10 intensity after 4 sets of 25 ... then into 'Twist Crunches'

* I think I need to get advice on eating before workout?! Should I eat a meal or do the first workout with Supplements, vitamins, & water only? The reason that I ask this is my time was 15 minutes over the time I had planned.

2/19/2002
Wake Up = Physical - 7 (Wake Up = Mental - 7)
Mid-Day = Physical - 8 (Mid-Day = Mental - 9)
Late night = Physical - 7 (Late night = Mental - 8)

I started the day at 11:00 am. I worked out lower body alone. I tried to get 'life in order' (housework, cooking, cleaning, etc.). Went to work at 5 pm. Work went well. Handled 'pressure situation' with management with no problem! Didn't get stressed out as usual. Got off of work at 9pm. I think today was an '8' overall with sore body (a good sore) and a positive mental outlook.

I want to prepare for my 'Aerobic Exersice' tomorrow. I want to go into it with the desire to finish the tough 2.2 miles in 20 minutes. I want to focus on 'Mind over Muscle' ... and not allow leg pains to prevent me from reaching my goal! Rain or shine ... 2.2 miles in 20 minutes or less.
posted by Joe Tesney at 1:02 PM

I want to develop a way to track results of my workout, diet, & supplements. I will start trying to keep a daily record of my PHYSICAL and MENTAL 'feelings'.

I will try to use a simple 'scale of 1 to 10'.
(10= Couldn't 'feel' better) (1= Couldn't 'feel' any worse)

I will then end my Journal every evening 'reflecting' daily activities with a 'self evaluation'. I will always be trying to achieve a daily goal of 10 the following day! "Aim for perfection"

(2 cor 13:11-NIV) Finally, brothers, good-by. Aim for perfection, listen to my appeal, be of one mind, live in peace. And the God of love and peace will be with you.

I hope I'm not getting 'too' detail oriented ... but I'm realizing that I always need to learn from the past, drop it, & work hard for tomorrow. I think that if I keep up with how all of this 'ties' together on a daily basis (eating, workout, work, quiet time, family time, etc. .. ) I might have more of a control of my life!

2/18/2002
Wake Up = Physical - 9
Mid-Day = Physical - 7
Late night = Physical - 7

Wake Up = Mental - 10
Mid-Day = Mental - 10
Late night = Mental - 9

I started the day early. Do not report to UPS until 5pm, Had 'Aerobic Excersice' (walk/jog/run) with terrible leg pains, Keeping up with diet & supplements today, Met Luther for lunch, trying to 'get life together' all day (home, office, taxes, etc.), cooking for tomorrow, facing UPS with a positive attitude, handling stressful situations with a 'no-problem' attitude, excellent driving tonight, warehouse work was handled 'as good as could be' under circumstances, arriving home & evaluating at 3 am, 'Mental' was great! It would be hard to beat! 'Physical' was tough ... soreness (which is good!) and leg problems made it a '7' which needs improvement. Today was probably an '8' all things together. Tomorrow may consider 2 things for the future: 1) Try different pair of shoes when running. 2) massage possibly in the future for muscles & relaxation.

I want to get a good 'mind set' for my 'Lower Body Workout' tomorrow. I need to try to adjust my body to the 'work & sleep' schedule change by getting rest! I plan to go to bed at 3:30 am ... get up about 10:30 am ... and focus mainly on 'Body for Life'!

If the 'positive attitude' & the great 'mental awareness' that I've carried can relate to anything ... I would have to say 'Durathon'! (Thanks Sue!) ... Another day closer to 12 week 'Training for Life' completion! :o)
posted by Joe Tesney at 2:09 PM

* got a new Body Fat Caliper! If someone could please talk to me about how to use this to get the 'accurate reading' ... please let me know! * I purchased new dumbells (45 lb set & 50 lb set) to keep up with improving! * I purchased a new 'Preacher Bar' for a good addition to our weight set ! I hope that we can keep using the set in the basement!

Trying to get life in order ... CAN IT BE DONE ?! ... I shouldn't be complaining though, everything is going well! I had a great weekend with my wife! We usually stay so busy and don't have a lot of 'quality time' together ... but we made a commitment to spend this weekend with each other! Friday night was very special! We had a romantic dinner at home (Melissa added the candles, etc ... ) and used our nice dishes when we ate! I made steaks & she made veggies & potatos ... it was tough but we only ate our 'portion' sizes and stayed committed to our diet! Saturday was an all out mr & ms piggy day! I think that is good to release cravings ... but I do think we need to control ourselves a little! We worked out on 'Upper Body' together Sunday ... and then stayed busy all day! It was nice to get the workout finished early ... and then have the day & night to do other fun stuff !

I did my Aerobic Exercise this morning ... and I can't figure out what is 'hindering' it ?! I was determined to get in the 2.2 miles (walk/run/jog) in 20 mns ... It went well through the 1/2 way point 1.1 miles in 9 mns. 45 secs. and I still had energy. After turning back the hills got difficult so I had to slow to a walk on 11 mns. ... then pick up to a jog after 1 minute of walking. The pain was slight in my legs ( Front: between the knee & the ankle) but not unbearable. the hills got even steeper so I had to walk on 17 mns. ... as soon as I slowed from a run to a walk the pain 'really' increased!? I tried to jog more when a minute passed ... but the pain got to be 'unbearable'. Walking was even too hard to do!? I had to walk with 'unbearable' pain to complete my 20 minute Aerobic workout. I still hadn't reached my goal of 20 minutes ... today it was 23 minutes after the 'pain' set in.

I can't blame it on work (I don't go in until 5pm tonight). I can't blame it on lower body Workout (Last Thursday was the last Lower Body Workout). I can blame it on 'no pain ... no gain' (but is 'unbearable' too much)?! I really enjoy this part ... so I don't think it could be a 'mental' dilemma. It doesn't hurt afterward ... so I'm not worrying about a 'physical' disability. But it does give me a concern ... the pain is too much for a 20 minute (walk/jog/run).

I want to share my 'Upper Body Workout' That I completed Sunday:

Sunday 2/17/2002 UPPER BODY WORKOUT (Day 43 of 84)

CHEST
Incline Bench press (Weights: 90/95/100/105/100) (Intensity: 8/10/10/10/10+)
* only 9 of 12 on last set
Dumbell Flys Dumbell Bench press (Weights: 25) (Intensity: 8)
* increase to 35 lbs.

SHOULDERS
Standing Barbell Press (Weights: 40/45/50/55/55) (Intensity: 7/8/8/8/10)
* next time start with 35 & max with 60
Standing Barbell Press (Weights: 40/45/45/50/45) (Intensity: 8/10/9/9/10)
* Remember to bend knees
Bend Over Raises (Weights: 10) (Intensity: 7) * increase to 15 lbs.
* remember 'straight back' and focus on shoulders

BACK
One arm Dumbell Rows (Weights: 25/30/35/45/45) (Intensity: 6/7/8/8/9)
* next time start 35 lbs. and max 50 lbs.
One arm Dumbell Rows (Weights: 20/25/30/35/35) (Intensity: 7/8/8/8/9)
* start next with 25 lbs & max with 40 lbs
Dumbell Pullovers (Weights: 30) (Intensity: 8) * increase to 35lbs.
Dumbell Pullovers (Weights: 25) (Intensity: 8) * increase to 30 lbs.

TRICEPS
Close Grip Pulldowns (Weights: 20/30/40/50/40) (Intensity: 6/7/8/X/10)
* 20 lbs is too easy but 50 lbs is too hard ?! (consider 5 lb. addition?!)
Close Grip Pulldowns (Weights: 20/30/40/40/40) (Intensity: 5/7/8/10/10)
* try to get 50 lbs on max next time!
Bench Dips (Weights: -NA-) (Reps=15) (Intensity: 8) * increase to at least 20 reps next time!
Bench Dips (Weights: -NA-) (Reps=12) (Intensity: 9) * increase to at least 15 reps next time!

BICEPS
Hammer Curls (Weights: 20/25/30/35/30) (Intensity: 7/8/9/10/10)
Hammer Curls (Weights: 20/25/30/35/30) (Intensity: 7/8/9/9/10)
* torso moving ... must smooth this out!
Pushups (Weights: -NA-) (Reps=22) (Intensity: 10+)
Pushups (Weights: -NA-) (Reps=25) (Intensity: 10+) * I made 25! now goal is 30 !!!
* Next time work 'preacher bar' into BICEPS


posted by Joe Tesney at 12:52 PM

I did it in 21 minutes 20 seconds. My goal has been to do it in less than 20 mns ... but I'm not quite there yet :o( The good news is I was able to go the entire distance without 'unbearable' pain in my lower legs! I hope that I'm not talking about this too much ... but my Butt is so sore! I think that my wife taught me how to do the 'Lunges' properly! I feel really good about today! It was beautiful weather and my 'New Attitude' is a great way to approach the second half!

Review Time!

Diet: It is a completely different way of eating! It is starting to become better not only nutritionally ... but enjoyment too! I have started finding things such as Myoplex Shakes, EAS ready to drink shakes, and Cliff bars a necessary part of my crazy work situation. The Supplements are necessary when I can't have the daily things that I need (like several servings of vegetables) every day. Betagen & Whey Protein has been a part of my daily diet. (I've been 90% effective in having these every day) I plan to start trying ‘Durathon’ to my supplements Monday (thanks Sue!) and monitor the results!

I've been following the BFL method of eating every 2 1/2 hours. I started experimenting with every 3 hours last week ... but it seems like 6 meals are important so this makes it difficult to work 6 meals in with a 3-hour difference! The reason I want to change is to see more weight loss in the stomach area ... but I need to stick with the plan I started with since it is working ... even if it's not as fast as I want it to work!

Things to Improve my plan:
1) More Myoplex type meal replacements. We have only been using the blender mix in the morning ... maybe ready-made will help1

2) More vegetables. We try to work them in ... but I don't think we are getting enough. They might make us less 'hungry'.

3) More focus on protein after workout ... to help with muscle recovery,

Exercise:

1) I've missed 2 workouts of 42 ... this is good ... but not good enough. The 2 that I missed were on Friday, both Aerobic, & both are very important! I will try to commit to "every workout, every day". No putting it off until tomorrow, no work was too tough, no other friends are too important, other family members are important .... Melissa & I have started telling them: "Saturday Only" ... I think that this is important to help us become better friends & family members ... without it we are only getting worse.

2) I have been having problems that I don't understand ... I have an unbearable pain between my knees & ankles when I (walk/run/jog). It only starts hurting after I run ... and then slow to a walk ... and then start to jog again to increase intensity. It is either my aging, my muscles getting better (no pain no gain), or a supplement is needed. I have considered that maybe it is a combination of these 3 things ... and Sanieh is sending me something to help out! (Thanks Sanieh!)

3) Upper Body had gotten 'Too Easy' ... I changed exercises and feel pain again! I have to buy heavier barbells ASAP! 40 lbs is no longer heavy enough for some Upper body exercises (Hopefully this will continue to be a problem!)

4) Lower Body has gotten 'Too Easy' too. My wife pointed out things that I needed to do to start improving ... and get the most out of what we are doing. It seems harder to get new exercises in Lower body!? The only thing that I really could change is Hamstring exercise to be 'Lunges'. It seemed to affect more areas than just my hamstrings ... but that is good! I have to buy heavier barbells ASAP! 40 lbs is no longer heavy enough for some Lower body exercises (Hopefully this will continue to be a problem!)

Review:
'The balanced life' will be the approach that I want to use to pursue my goals. I have put 'Body For Life' first in my thoughts and studies the last few weeks ... but I want to think about the following things:

MENTAL ---- SOCIAL ---- SPIRITUAL ---- PHYSICAL

I feel like I have really taken this concept to heart! The only thing that I need to focus on right now is 'SPIRITUAL' ... I feel like I keep myself too busy with MENTAL, SOCIAL, PHYSICAL, and also finding out that rest is important. I feel like 'SPIRITUAL' for a 'balanced Life' ... and I have been slacking in this area. I have to say that I have made an improvement. I have started taking at least 30 mns per day reading something relating to God ... but it has only led me to the realization that God wants a 'relationship' with me more than he wants me to simply have 'knowledge' of him. I have that desire in my heart & mind ... but it has not been put into my daily activities. I want to stop now & review this, pray for this, & pursue this at this time:

I want my prayer at this time be that God leads me to grow stronger 'Spiritually' to help me be able to develop my life Physically (BFL Dream Team, body & health), Mentally (Happiness, Peace, & comfort), and Socially (family, work, friends, & Church). I have tried this approach several times on my own ... but I've found that I am not able. I ask you to help me. Please help me to pray for that strength (from God) to be able to do this. I need your strength & encouragement to accomplish this at this time.

If anyone can ... please pray with me for this ... I feel strength in numbers!

Same path, same exercise, same person .... different attitude! Was a great discovery February 4th! I want to keep this as a key to start every day with. I believe that planning, looking forward to, enjoying, & appreciating the task at hand is ‘mental preparation’ is VERY important! I thank you Ladies for teaching me .... 'pain is good! It is the weaknesses coming out of me'!

I want to create new goals ... A 'Dream Team' member reminded me that: 'This is Body for Life ... not Body For 12 weeks' ... So I will now keep working toward the future with this in my Heart & Mind ! By next week I want to chart out specific goals, prepare for a daily review, and document the last 6 weeks better than the first half!
posted by Joe Tesney at 9:24 AM

I'm very lucky to have my wife in this with me! With Her, Sanieh, Zach, & Sue behind me ... I don't have any fear of failure! It seems like what one of us is lacking in ... the other has to help! I have made it halfway through a '12 week Training for Life Schedule' ! I have to say that I am proud to have made it, I am thankful for your support, and I feel like I'm starting over again ! One thing that I realize on the end of the 6th week is ... this will be a lifetime of learning! It seems like when you think you have it all together you start learning more & more that can make it better!

I have started reading magazines ('Energy', 'Muscle Media', 'Etc'. ..), continually visiting web-sites, & daily reading the 'Dream Team' Body Blogs. This is necessary for me!! I don't know if it is just me, where I live, who I hang out with, or a combination of these things ... but it seems like the 'World' that I live in is 'clueless' to fitness! If you can imagine someone who is close to you saying, "I'm so proud of you for this, but you have to eat this banana pudding before you leave." or "Since you are on this diet we made an extra pecan pie JUST FOR YOU to take home." ... PLEASE, FRIENDS AND FAMILY !!! IT TOOK US 6 WEEKS TO CLEAN OUT OUR KITCHEN !! ... Why didn't you want to share this so much when we wanted more in the past ??? Why do they think we need EXTRA chocolate pies, chocolate cakes, pecan pies, etc. ... It is like we are: dying, having a baby, or trouble or something?! How do you nicely say 'No, Thank You' (repeatedly) and NOT fill our refrigerator with desserts anyway?! Like I'm planning to meet my family for dinner today ... and have about 1 1/2 hour discussing how I'm NOT punishing myself, I WILL be ok, and 'just a little bit' DOES count! When I work regularly at UPS I face FREE food all day! So ... I keep a magazine in my truck at all times. This helps me with every Birthday, Anniversary, Customer Appreciation, celebration, cookout, Holiday, etc. ... that my 100 businesses individually celebrate! I call my wife more throughout the day now because she faces the same thing at her office: (baby showers, transfers, birthdays, etc ...) She had a Birthday & Valentines Day since February 1st ... and they are STILL trying to feed her constantly! I'm so glad that we are in this together! We discuss how Americans do not know what 'Good Food' is. Good to most people is sugary, chocolate, cream puff, filled, glazed, ooey-gooy, and sticky ARTERY CLOGGERS! It has to be the reason I'm starting to notice that I have very few family, friends, or customers that you would call 'Fit' or 'In shape' ... and I am going against the 'NORM' ...

Oh well ... Saturday we will have plenty for our free day!

I want to take today to look back, evaluate where I've been over the last 6 weeks, & set more 'achievable' goals for the future!

and then go out into our 'World' ... to face the battle!
posted by Joe Tesney at 7:17 AM

2/14/2002 Lower Body Workout Day 40 of 84

Happy Valentines Day Team !!

I had Melissa here to watch over me tonight & she pointed out many things that I needed to work on! For example… she pointed out that I wasn’t raising my calves high enough. I thought I was doing fine but … ‘touch the ceiling’ was what she expected! (I found out it is NOT a good idea to tell her that the workouts are getting too easy … she fixes that!) She also pointed out that on crunches I didn’t need to ‘rest’ between raises. OW!

The only thing that was different about lower body tonight was ‘Lunges’ for my hamstring exercise. It really affected my workout though … my legs felt like ‘jelly’ after I made it through the Lunges! I don’t understand why it made all of the other exercises seem so difficult … even crunches. And my Butt was too sore to finish the twist crunches!? I remember when I started searching for exercises I couldn’t even do a set of lunges! I wasn’t really smooth tonight … but the pain tells me that Melissa showed me the right way to do this exercise!

I really increased my Squats! I think I need to set a goal for the end of my 12 week schedule! I just looked back to see that 130 lbs was my max. in the beginning … Tonight I was up to 12 sets of 165 … so my goal will be 12 sets of 200 lbs!
posted by Joe Tesney at 8:06 PM

Monday 2/12/2002 UPPER BODY WORKOUT (Day 38 of 84)

CHEST
Dumbell Bench press (Weights: 25/35/40/40/40) (Intensity: 5/7/7/7/8)
* must purchase more dumbells: 45 & 50 lb
Machine Flys (Weights: 70) (Intensity: 7) * next time try Dumbell Flys for change

SHOULDERS
Standing Barbell Press (Weights: 40/45/45/50/45) (Intensity: 8/10/9/9/10)
* Remember to bend knees
Bend Over Raises (Weights: 10) (Intensity: 7) * increase to 15 lbs.
* remember 'straight back' and focus on shoulders

BACK
One arm Dumbell Rows (Weights: 20/25/30/35/35) (Intensity: 7/8/8/8/9)
* start next with 25 lbs & max with 40 lbs
Dumbell Pullovers (Weights: 25) (Intensity: 8) * increase to 30 lbs.

TRICEPS
Close Grip Pulldowns (Weights: 20/30/40/40/40) (Intensity: 5/7/8/10/10)
* try to get 50 lbs on max next time!
Bench Dips (Weights: -NA-) (Reps=12) (Intensity: 9) * increase to at least 15 reps next time!

BICEPS
Hammer Curls (Weights: 20/25/30/35/30) (Intensity: 7/8/9/9/10)
* torso moving ... must smooth this out!
Pushups (Weights: -NA-) (Reps=25) (Intensity: 10+) * I made 25! now goal is 30 !!!

If you guys have any suggestions, ideas, or tips ... please let me know! This is my 1st 'change' !!
posted by Joe Tesney at 11:18 AM

QUADS:
Squats 135/140/145/150/150 (Intensity was: 7/7/8/8/8) * duh ...next start 150)
Squats 130/140/150/160/160 (Intensity was: 6/7/8/8/9)
* must increase again ! * held 160 on last set ... still 9 intensity !
Squats 130/140/150/160/150 (Intensity was: 8/8/8/8.5/10)

Leg Extensions 80 (Intensity was:9)
Leg Extensions 80 (Intensity was:8)
* still burns ... smooth before increase!
Leg Extensions 80 (Intensity was:9)

HAMSTRINGS:
Lying leg curls 40/45/50/55/55 (Intensity was:7/8/8/8/10) * hard to focus on hamstrings
Lying leg curls 40/45/50/55/55 (Intensity was:8/8/9/9/10+)
* focus on hamstrings ... not lower legs ... still not smooth on last set
Lying leg curls 40/45/50/55/50 (Intensity was:9/9/9/9/10+) * R Calf Cramp (only 8 of 12)
Dead lifts 40 (Intensity was: 8)
Dead lifts 40 (Intensity was: 7)
* must find new Hamstrings exercise ... still no strain with maximum weight?!
Dead lifts 40 (Intensity was: 8)

CALVES:
1 leg calf raises 25/30/35/40/40 (Intensity was:7/7/7/6/8) * Used to fear this?!
1 leg calf raises 25/30/35/40/40 (Intensity was:8/7/7/7/8)
1 leg calf raises 25/30/35/40/35 (Intensity was:9/9/8/8/8)
'Ballerina Style' 40 (Intensity was a 6) * what do I do now!?
'Ballerina Style' 40 (Intensity was a 8) *
'Ballerina Style' 35 (Intensity was a 8) * consider increase?

ABS:
crunches (25/25/25/25) (Intensity was: 6/7/8/8)
crunches (25/25/25/25) * good intensity! I can actually feel muscles there now !
crunches (25/25/25/25) * barely made it :o(
crunches (25/25/25/25) * really felt it!
crunches (15/15/15)
crunches (15/15/15)
crunches (30/30/30)

twist crunches (25/25) * still 'wobbly' ... but intense pain is there! (Intensity was: 10/10)
twist crunches (25/25) * still 'wobbly' ... but intense pain is there!
twist crunches (15/15)
twist crunches (5/5)
twist crunches (10/10)

OK guys ... I need some feedback from you professionals! I am entering my 6th week with some questions that I need answers to help me go forward ! I have started reading many magazines, web-sites, etc. ... looking for answers. Muscle Media & Muscle & Fitness seem to be my favorite magazines right now ... and every site that I go to seems inspiring! However there are more things to consider when I learn about different styles, methods, or diets. Everyone seems to offer 'the best solution' ...

I have chosen you guys as my 'knowledge center' ... so I have a focus ... rather than try everything, get confused, or frustrate myself trying! It is so much better to have this 'Dream Team' to help me and share their 'Strength & Knowledge & Inspiration' ... because it seems to be too easy for a 'beginner' to lose what little they might have achieved at times!

My questions today are:
1) Do I need to change my excersizes ... or stick with what I've been using.
* I realized today that what used to be difficult ... is now easy.
* I realized that I am not 'sore' after every excercise.
* I see a continuous increase in weights lifted ... but now my weight is going up again.
* I don't want to leave muscles out that need it ... do I need variety each time?
* have I 'outgrown' the weight sets that we purchased already ...
* or do I just need to learn new excercises utilizing the equipment we have?
* Is the 'BFL' routine something to start with ... and then find another ...
* or do I need to stay committed to it ... and change in 12 weeks?

2) Do I need to change my Diet ... or stick to the one I've been using.
* We are starting to question our diets ... magazines suggest differtent routines ...
* Is every 2 1/2 hours getting to be too much ... would 3 hours be sufficient?
* Should we reconsider 'palm sized portions' ... being too much every 2 1/2 hrs?

Please help me make a 'new path' to follow February 17th ... or keep the one I've got?!
If you can help me answer (any or all) of these questions by next week I will feel more like 'I've got it all together' ! I'm about to go to Body Blog to chart todays 'Lower Body' workout .... and compare to all of the ones before.

I feel like I'm becoming 'Too confident' ... I've lost several inches in the waist, I look & feel better than I could imagine, & I seem to have a clearer 'Mental' stability ... but I know this is not ALL that I dreamed of ... I want to focus on the original 'Specific Accomplishments:

#1 Lose weight ... (Goal is 178 pounds)
#2 Lose inches in waist ... (Goal is 34 inches or less)
#3 Release Tensions, Stress, & Struggles ... (Goal is to be a happier person)
#4 Shape & Form Muscles in Arms, Chest, & legs ... (Goal is to 'see'results)
#5 Have more Time & Energy ... (Goal is more 'family time')

Reviewing these things I feel like I'm closer to #1, I have achived lots of #2, I have 'hurdled' #3, I can almost see #4, & I can feel more happiness with #5! However, I still have a long way to go to achieve these 5 goals! I don't want to 'lose' confidence ... but I want to feel like I have improved enough and just be happy with that!

I want to create new goals ... A 'Dream Team' member reminded me that: 'This is Body fot Life ... not Body For 12 weeks' ... So I will now keep working toward the future with this in my Heart & Mind !

posted by Joe Tesney at 9:19 AM

We still cannot find a calipher to measure 'Body Fat' ! We have went to the fitness clubs ... who say they know one man that does health exams but they don't know where he is now?! We have went to health food stores who have no idea what we are talking about. So we found a 'Fitness minitor' at Bed, Bath, & Beyond. it looks like regular scales ... but you program in your Height, weight, and age ... then it uses 'BIA' (Bioelectric Impendance Analysis) that is a bioelectric current that is sent from the footpads through the body. The current travels at different speeds through lean & body fat masses. The 'resolve' fitness monitors microprocessor analyzes the degree of impendance, or transmission speed. Taking into consideration the users height, weight, age, gender, & weight the minotor calculates the composition of the body. the percentage of the body that is composed of body that is composed of fat is displayed on the monitor 'body fat percentage'. CAN YOU GUYS TELL ME IF THIS IS EFFECTIVE !? We tried to use the body fat using a calculator from 'Atlanta Sports & fitness magazine': http://www.atlantasportsmag.com/story.cfm?story_id=2741&departmentID=68&publicationID=13 ... but it had these results: Joe 26% Melissa: 36% (have you seen how it should be opposite?!) ... It didn't make my wife feel ... better so we are trying the new scales. They seem to be more accurate!

2/9/2002: Joe = 26% body fat.
The chart shows that ( EXCELLENT 19.0 GOOD -14.1 to 19.1 MODERATE- 19.1 - 24.0 OVERWEIGHT - 24.1 to 29 OBESE - >34.1)

I also purchase a pedometer. I don't know how accurate it will be ... but I plan to try it today and jog after I workout. If anyone has any experience with this ... please tell me if it's good to measure distance.

I am writing up my 'Lower Body Workout' today that was missed Sunday. I had an opportunity for someone to assist me in completing our downstairs room ... and I felt like I had better take the opportunity. We are dreaming of completing a room in the basement for our workout room, party room, etc. ... I plan to do the 'Lower Body Workout' this morning ... but my 'Mentality' needs a boost. It is 8:30am and UPS hasn't made a call ... so I feel like My schedule will be 5pm until ...?

I am looking forward to getting 'Durathon' soon ... from Sue to help in this area.

Pray for me guys! I'm about to go downstairs and take on yesterdays exercise ... then go out and catch up on todays! Joe :o)

posted by Joe Tesney at 6:44 AM

CHEST
Bench Press (95/100/105/110/105) (Intensity Was: 7/8/8/9/10+)
* I could only do 8 of 12
Bench Press (90/100/105/110/105) (Intensity Was: 7/8/8/9/10)
* last set still 10?!
Bench Press (90/100/105/110/105) (Intensity Was: 7/8/8/9/10)
Bench Press (90/100/105/110/105) (Intensity Was: 7/8/8/8/10)
Bench Press (95/100/105/110/105) (Intensity Was: 7/8/9/9.5/10+)
* I could only do 8 of the last 12
Bench Press (90/95/100/105/100) (Intensity Was: 7/8/8.5/9/10+)
Bench Press (90/95/100/105/100) (Intensity Was: 8/8/8.5/10/10+)
Bench Press (90/95/100/105/100) (Intensity Was: 7/8/9/9/10)
Machine Flys (70) (Intensity Was: 9) * still not smooth
Machine Flys (70) (Intensity Was: 10) * still not smooth
Machine Flys (70) (Intensity Was: 10) * still not smooth
Machine Flys (70) (Intensity Was: 10)
Machine Flys (60) (Intensity Was: 7) * must increase again!
Machine Flys (50) (Intensity Was: 9)
Machine Flys (50) (Intensity Was: 10)
Machine Flys (50) (Intensity Was: 10)

SHOULDERS
Seated dumbell press (20/25/30/35/30) (Intensity Was: 8/8/9/10/10+) * I could only do 7 of 12
Seated dumbell press (15/20/25/30/25) (Intensity Was: 8/7/7/8/10) * Smooth! but 10 on last set!
Seated dumbell press (15/20/25/30/25) (Intensity Was: 8/8/8/10/10) * still not smooth
Seated dumbell press (15/20/25/30/25) (Intensity Was: 8/8/8/10/10) * still not smooth
Seated dumbell press (15/20/25/30/25) (Intensity Was: 8/8.5/9/10/10) * could only do 8 on last set
Seated dumbell press (10/15/20/25/25) (Intensity Was: 7/7/7/7/8) * must increase again!
Seated dumbell press (10/15/20/25/20) (Intensity Was: 7/8/9/8/10+)
Seated dumbell press (10/10/15/20/15) (Intensity Was: 8/8/9/9/7)
Seated dumbell press (10/15/20/25/20) (Intensity Was: 8/8/8/9/10)
Side raises (15) (Intensity Was:10) * smooth!
Side raises (15) (Intensity Was:10)
Side raises (15) (Intensity Was:10)
Side raises (15) (Intensity Was:10) * still not smooth
Side raises (15) (Intensity Was:9)
Side raises (10) (Intensity Was:10)
Side raises (5) (Intensity Was:7)
Side raises (5) (Intensity Was:5)

BACK
Wide Grip Pulldowns (60/70/80/90/80) (Intensity Was: 8/8/10/10+/10+) *consider rows here?
Wide Grip Pulldowns (50/60/70/80/70) (Intensity Was: 7/7/8/9/9) * consider changing to rows?
Wide Grip Pulldowns (50/60/70/80/70) (Intensity Was: 7/8/8/10/10+) *still not smooth
Wide Grip Pulldowns (50/60/70/80/70) (Intensity Was: 7/8/9/10/10)
Wide Grip Pulldowns (40/50/60/70/70) (Intensity Was: 6/7/8/8/9.5)
Wide Grip Pulldowns (40/50/60/70/60) (Intensity Was: 7/8/8.5/10/10)
Wide Grip Pulldowns (30/40/50/60/50) (Intensity Was: 7/7/7/8/9)
Wide Grip Pulldowns (30/40/50/60/50) (Intensity Was: 5/6/7/9/9)
Reverse Grip Pulldowns (80) (Intensity Was:8)
Reverse Grip Pulldowns (70) (Intensity Was:8) * increase or new exersice?
Reverse Grip Pulldowns (70) (Intensity Was:9)
Reverse Grip Pulldowns (70) (Intensity Was:9)
Reverse Grip Pulldowns (60) (Intensity Was:7) * must increase!
Reverse Grip Pulldowns (60) (Intensity Was:9.5)
Reverse Grip Pulldowns (50) (Intensity Was:8)
Reverse Grip Pulldowns (50) (Intensity Was:9)

TRICEPS
Lying Dumbell Extensions (15/20/25/30/25) (Intensity Was:6/8/8/9/8/10)
Lying Dumbell Extensions (15/20/25/30/25) (Intensity Was:6/7/9/9/10+) * left elbow can't take last set?!
Lying Dumbell Extensions (10/15/20/25/20) (Intensity Was:5/6/7/8/9)
Lying Dumbell Extensions (10/15/20/25/20) (Intensity Was:5/6/8/9/10)
Lying Dumbell Extensions (10/15/20/25/20) (Intensity Was:5/6/7/8/9) * left elbow hurting/right getting nothing?!
Lying Dumbell Extensions (10/15/20/25/20) (Intensity Was:7/8/9/9.5/9)
Lying Dumbell Extensions (5/10/15/20/15) (Intensity Was:7/7/8/8.5/9.5/9)
Lying Dumbell Extensions (5/10/15/20/15) (Intensity Was:5/7/8/10/9)
Dumbell Extensions (25) (Intensity Was:9)
Dumbell Extensions (20) (Intensity Was:7) * must increase!
Dumbell Extensions (20) (Intensity Was:9) * smooth !
Dumbell Extensions (20) (Intensity Was:10) * still not smooth
Dumbell Extensions (15) (Intensity Was:8) * increase again !
Dumbell Extensions (10) (Intensity Was:7)
Dumbell Extensions (10) (Intensity Was:9)
Dumbell Extensions (10) (Intensity Was:9)

BICEPS
Curls (15/20/25/30/25) (Intensity Was: 6/7/8/10/10)
*still not smooth
Curls (15/20/25/30/25) (Intensity Was: 7/8/8/9/10) *smooth!
Curls (15/20/25/30/25) (Intensity Was: 7/8/8/10/10) *still not smooth
Curls (15/20/25/30/25) (Intensity Was: 6/8/8.5/10+/10++) * stilll not smooth
Curls (15/20/25/30/25) (Intensity Was: 7/8/8/10/10+) * could only do 10 of the last 12
Curls (10/15/20/25/20) (Intensity Was: 6/8/8.5/8.5/10/10+)
Curls (5/10/15/20/15) (Intensity Was: 6/7/7/8/9)
Curls (5/10/15/20/15) (Intensity Was: 5/7/8/9/9.5)
Pushups (20)
Pushups (22)
Pushups (17)
Pushups (21)
Pushups (19)
Pushups (15)
Pushups (12)
Pushups (9)
posted by Joe Tesney at 7:49 PM

I can’t believe it … I completed the ‘Walk/Run/Jog’ 2.2 miles today in 20 mns 11 sec.! I have to say it was my mind that had control … my body encouraged me to stop or at least slow down the entire time!

I have put a lot of time into ‘mental preparation’ for these days ahead (all of my days ahead!) that will have obstacles and detours … and with God’s strength I will create a better person!

I want to remember this day: Weather was a mixture of rain & ice … the temperature 34 degrees … The body was sore from previous workouts … the legs were saying ‘leg workout yesterday focus on recovery! … The work come in at 5pm … The diet was focusing on my studies of protein & carbohydrates & weight loss … The changes today was eating a ‘151 energy bar 30 mns before workout to get 46 grams of carbs (Please tell me if this is good ?!) The focus today has been on drinking lots of water.

My mind:
Goal when I was leaving was: stretch first, dress right, and during the run listen to the radio and focus on one thing … my GOAL for me to achieve in 20 mns.

During the run: 1) It was me against the weather … and today I will succeed!
Also 2) my mind focused on a new study I plan to focus on for a while (John 15:1) … I have been ‘pruned’ not ‘punished’ …
3) I have a new attitude … how do I keep it … how do I share it with others?!
4) 20 mns! 20mns … you can do it in 20 mns … push yourself, forget the pains, that is your weaknesses ‘oozing out’, you can do it …

My body: (20 mn Intensity level goal: 5/5/6/7/8/9/6/7/8/9/6/7/8/9/6/7/8/9/10/5) (Today was: 5/6/7/8/8/9/6/7/8/8/10/8/8/9/10/8/9/9/9/10) * I will use this intensity level to measure my performance (as it WILL increase!) in the future.

During the first part of the run is a very, very steep incline I use as my warm up … I jogged it today! On almost every 9 I pushed it to a 10! During the 1 minute after each 10 I would walk fast … never slow … just catching my breath. Heat inside the raincoat got too intense after the 1.1 mile point … I had to take off the hood & take the rain & ice in the face (which was good then!) … sweat has never came out of my body before like it was when I entered my house after a ‘cool down’ walk to the end of the street.

?? Question: Why does the pain start entering my lower legs Only when I slow down after the ‘9’ intensity and during the ‘6’ intensity … on the 14 minute mark until I finish ??

I appreciate all of your support (Zach, Sue, Sanieh, Melissa)! I feel like 4 individuals believe in me now … and I’m working on the 4th (Me).

I am learning that the ‘Mental’ part of this is very important … and your support & inspiration will always be given credit for Joe Tesney becoming a better individual!

Quote I came across today ... seemed to fit the situation that I'm facing in life: "Any fact facing us is not as important as our attitude toward it, for that determines our success or failure." - Norman Vincent Peale

Dream Team … Thanks again!
posted by Joe Tesney at 8:22 AM

1) What is 'Faith'? (NIV) HEBREWS 11:1-40
1 Now faith is being sure of what we hope for and certain of what we do not see.
2 This is what the ancients were commended for.
3 By faith we understand that the universe was formed at God's command, so that what is seen was not made out of what was visible.
4 By faith Abel offered God a better sacrifice than Cain did. By faith he was commended as a righteous man, when God spoke well of his offerings. And by faith he still speaks, even though he is dead.
5 By faith Enoch was taken from this life, so that he did not experience death; he could not be found, because God had taken him away. For before he was taken, he was commended as one who pleased God.
6 And without faith it is impossible to please God, because anyone who comes to him must believe that he exists and that he rewards those who earnestly seek him.
7 By faith Noah, when warned about things not yet seen, in holy fear built an ark to save his family. By his faith he condemned the world and became heir of the righteousness that comes by faith.
8 By faith Abraham, when called to go to a place he would later receive as his inheritance, obeyed and went, even though he did not know where he was going.
9 By faith he made his home in the promised land like a stranger in a foreign country; he lived in tents, as did Isaac and Jacob, who were heirs with him of the same promise.
10 For he was looking forward to the city with foundations, whose architect and builder is God.
11 By faith Abraham, even though he was past age--and Sarah herself was barren--was enabled to become a father because he considered him faithful who had made the promise.
12 And so from this one man, and he as good as dead, came descendants as numerous as the stars in the sky and as countless as the sand on the seashore.
13 All these people were still living by faith when they died. They did not receive the things promised; they only saw them and welcomed them from a distance. And they admitted that they were aliens and strangers on earth.
14 People who say such things show that they are looking for a country of their own.
15 If they had been thinking of the country they had left, they would have had opportunity to return.
16 Instead, they were longing for a better country--a heavenly one. Therefore God is not ashamed to be called their God, for he has prepared a city for them.
17 By faith Abraham, when God tested him, offered Isaac as a sacrifice. He who had received the promises was about to sacrifice his one and only son,
18 even though God had said to him, "It is through Isaac that your offspring will be reckoned."
19 Abraham reasoned that God could raise the dead, and figuratively speaking, he did receive Isaac back from death.
20 By faith Isaac blessed Jacob and Esau in regard to their future.
21 By faith Jacob, when he was dying, blessed each of Joseph's sons, and worshiped as he leaned on the top of his staff.
22 By faith Joseph, when his end was near, spoke about the exodus of the Israelites from Egypt and gave instructions about his bones.
23 By faith Moses' parents hid him for three months after he was born, because they saw he was no ordinary child, and they were not afraid of the king's edict.
24 By faith Moses, when he had grown up, refused to be known as the son of Pharaoh's daughter.
25 He chose to be mistreated along with the people of God rather than to enjoy the pleasures of sin for a short time.
26 He regarded disgrace for the sake of Christ as of greater value than the treasures of Egypt, because he was looking ahead to his reward.
27 By faith he left Egypt, not fearing the king's anger; he persevered because he saw him who is invisible.
28 By faith he kept the Passover and the sprinkling of blood, so that the destroyer of the firstborn would not touch the firstborn of Israel.
29 By faith the people passed through the Red Sea as on dry land; but when the Egyptians tried to do so, they were drowned.
30 By faith the walls of Jericho fell, after the people had marched around them for seven days.
31 By faith the prostitute Rahab, because she welcomed the spies, was not killed with those who were disobedient.
32 And what more shall I say? I do not have time to tell about Gideon, Barak, Samson, Jephthah, David, Samuel and the prophets,
33 who through faith conquered kingdoms, administered justice, and gained what was promised; who shut the mouths of lions,
34 quenched the fury of the flames, and escaped the edge of the sword; whose weakness was turned to strength; and who became powerful in battle and routed foreign armies.
35 Women received back their dead, raised to life again. Others were tortured and refused to be released, so that they might gain a better resurrection.
36 Some faced jeers and flogging, while still others were chained and put in prison.
37 They were stoned ; they were sawed in two; they were put to death by the sword. They went about in sheepskins and goatskins, destitute, persecuted and mistreated--
38 the world was not worthy of them. They wandered in deserts and mountains, and in caves and holes in the ground.
39 These were all commended for their faith, yet none of them received what had been promised.
40 God had planned something better for us so that only together with us would they be made perfect.

2) How do I know when my thoughts are right?

LET PEACE RULE:
Have you been praying that God will let you know whether a certain action you
want to take is agreeable to His will or not? Let this peace of Christ be your
guide. Let it help you settle the issue. If you start to take that action and
you realize you don't have peace about it, don't do it.

Remember though, that this inner leading of the Holy Spirit, this subtle sense
of uneasiness or peace He gives you, is something you have to watch and listen
for carefully. He generally won't just come up and knock you out of bed one
morning and tell you what you need to do. The primary way He speaks to you is by
what the Bible calls and inward witness.

So, you have to listen. You can't just stay busy about things of the world all
the time. You have to give Him the time and attention.

Also, watch out for your strife. If you're irritated and upset about things in
your life, it will be very hard to receive that quiet guidance from the Holy
Spirit. So take heed to the instructions at the end of this scripture and "be
thankful...appreciative, giving praise to God always." Maintain a grateful,
thankful heart. You will find it much easier to to hear the "umpire of peace"
when he makes the call.

Scripture Reading : Psalm 95: 1-7 (NIV)

95:1 Come, let us sing for joy to the LORD; let us shout aloud to the Rock of our salvation.
2 Let us come before him with thanksgiving and extol him with music and song.
3 For the LORD is the great God, the great King above all gods.
4 In his hand are the depths of the earth, and the mountain peaks belong to him.
5 The sea is his, for he made it, and his hands formed the dry land.
6 Come, let us bow down in worship, let us kneel before the LORD our Maker;
7 for he is our God and we are the people of his pasture, the flock under his care.

This is the best source of knowledge! Scripture is what I need to use as my guide as I'm creating my 'Body for Life'. I need to think now of what I will do with this 'Body for the rest of my Life' ... I am accepting the fact that I will succeed ... now I'm grasping for what God wants to do with me once I achieve my goal of becoming a better person! Tonight I am going to bed and Think about: God (how he's developing me for his work!) My Spouse (how can I be blessed with an 'Angel' ?! ... What can I be for her) My 'Dream Team' (how was I lucky enough to be a part of this special group of people ... how can I be better for them ?!) and 'My Future' ( God has kept me here for a reason ... he's developing my mind & body ... but why ... what reason?!)

posted by Joe Tesney at 8:09 PM

Previous ones were:1/23 - 28 mns. 1/28 - 25 mns 1/30 - 21mns ... Next Goal: 22 mns. or less

Tuesday 'Lower Body Workout' 2/5/2002
* I will only compare them to the previous workout ... I must get better each time! *

QUADS:
Squats 130/140/150/160/160 (Intensity was: 6/7/8/8/9)
* must increase again ! * held 160 on last set ... still 9 intensity !
Squats 130/140/150/160/150 (Intensity was: 8/8/8/8.5/10)

Leg Extensions 80 (Intensity was:8)
* still burns ... smooth before increase!
Leg Extensions 80 (Intensity was:9)

HAMSTRINGS:
Lying leg curls 40/45/50/55/55 (Intensity was:8/8/9/9/10+)
* focus on hamstrings ... not lower legs ... still not smooth on last set
Lying leg curls 40/45/50/55/50 (Intensity was:9/9/9/9/10+) * R Calf Cramp (only 8 of 12)

Dead lifts 40 (Intensity was: 7)
* must find new Hamstrings exercise ... still no strain with maximum weight?!
Dead lifts 40 (Intensity was: 8)

CALVES:
1 leg calf raises 25/30/35/40/40 (Intensity was:8/7/7/7/8)
1 leg calf raises 25/30/35/40/35 (Intensity was:9/9/8/8/8)

'Ballerina Style' 40 (Intensity was a 8) *
'Ballerina Style' 35 (Intensity was a 8) * consider increase?

ABS:
crunches (25/25/25/25) * good intensity! I can actually feel muscles there now !
crunches (25/25/25/25) * barely made it :o(
crunches (25/25/25/25) * really felt it!
crunches (15/15/15)
crunches (15/15/15)
crunches (30/30/30)

twist crunches (25/25) * still 'wobbly' ... but intense pain is there!
twist crunches (15/15)
twist crunches (5/5)
twist crunches (10/10)

I feel like today was a success! I plan to: 1) increase squats again 2) Increase lying leg curls 3) find a new hamstring exercise.

I don't want to lose the positive attitude ... it was harder to get up ... but the 'spirit' went throughout the workout! I can see a continuous change ... for the better! I am able to get life back in order today ... I will not report to work until 5PM.

I am already getting 'Mentally' ready for the 'Aerobic Workout tomorrow! I hope that my goal will be reached. I always seem to have a difficult time on the days following lower body workout ... but you guys have made me realize that pain is good! It is the weaknesess coming out of me!
posted by Joe Tesney at 9:46 AM

This morning I woke up early & had the 20 minute walk/run/jog Aerobic Workout on my mind ... very unusual because getting up early is not a natural trait! I started by 'drinking water & stretching' rather than just going outside & running like I did in the past. Yesterday my wife & I decided to get a 'portable CD player/radio' for jogging as our Valentines day present (We have to limit spending to afford our Alaska cruise Tour in June). I put the headset on and tuned it to 101.1 'The Spot' for 'Todays music'. This seemed to really help make changes to the difficult route that I take when I run! The path was the same ... but the feelings were so different. I would like to remember this experience forever & share it with you:

As I was leaving my home the flock of birds seemed to be an audience 'standing to cheer' for me as I started ... the dog's seemed to support me as I ran past the many houses in the neighborhood ahead ... the cars seemed to encourage me to follow them as they passed .... the steep hills seemed to welcome me as I approached them ... & the hills would then pat me on the back as I descended ... the songs on the radio seemed to make me think of 'myself' now and look to the future with assuring me that 'nothing' would stop me now ... My wife was still at home when returned and it felt like her arms around my neck was a 'gold medal' and an honor to receive it .... The dogs were jumping around with excitement like they knew that their 'soldier' had just came home after 'winning a war' ....

In the past it would be very discouraging when I would startle the birds ... they're going to poop all over me ... the dog's in each yard I would pass would sound just a little more annoying than the last ... barking 'get away from here, you don't belong' you loser ... the cars would worry me as I could hear them approaching from behind ... stumbling into the grass or twisting ankles as I would strain my neck to look back to watch for more ... the steep hills would laugh at me as I approached .... and slap me in the shins as I tried to catch my breath on the way down ... The only thing that I could hear was the annoying dogs & the intimidating cars .... the thoughts were of those people going to work ... was I? who knows? that sucks! I'm terrible, I can't make it, I'm in pain, my body's weak, I'm weak, It hurts to run, I hurt to exercise ... I need all of my strength when and if I do go to work ... should I go on?!

Same path, same exercise, same person .... different attitude!

It may sound like a 'childish imagination' to have these feelings ... but I don't care at this time! Last week I felt like I had fallen 'face first' in the mud ... and others were using me as a rug to walk on. I felt like I was trying to achieve the unrealistic goals ... I would never make it to completion. I stumbled through the end of the week, through the weekend, and into my 'Blog' on Sunday night.

I set my goals to: pick back up on Monday, visualize the impossible, and stand strong with my 'Dream Team' pals who had picked me up over the weekend! Each individual seemed to have the knowledge I needed, the encouragement I desired, and the strength to share with me ... until I got mine back! I WILL SUCCEED!

posted by Joe Tesney at 6:55 PM

I can't lose this feeling of excitement ... of discovery ... of positive thinking! I want to find what it was that brought me to this pinnacle?! was it 3 'Dream Team' members sharing a dream?! Was it a Love from my wife who is sharing a Dream?! Was it God who was smiling when I went to bed talking to him for a long time?! Was it me trying to continue life with a 'Dream & a Prayer'?! Was it a combination of these things?! Do I need to know?!

If I can give advice right now it would be 'Positive Thinking'. Going to bed with a determination to finish the task ahead. To see the 'Goal' ... which was simply: 'complete a 20 minute Aerobic Workout' ... simply that.

The task of completing my 'Body Blog' last night was such a challenge ... I don't know why ... I really enjoy this part of the day ... but it seemed like a difficult thing for me to do. I was bringing 'bad news' to a successful team. I thought that It was like UPS ... I can complete 1001 rules, methods, routines per hour ... but bringing 1 small detail that was missed (or never recieved) that I would be told what a problem I am to the company. I found out however that this team is different I was encouraged, advised, & strengthened ... I shared so much success from the other Team members that was willing to share their personal experiences ... I felt like I was succeeding too?! I am trying to ask myself these questions: 'Is it only me that feels this special connection'. 'Will these be a 12 week success or Failure'. 'Am I the only one who feels something extraordinary here????

I felt strange emotions as I began my walk/run/jog this morning! I don't have time to share them at this moment (I just got a call from UPS to come in 9 hours early today) but I want to highlight things at this time so I can remind myself this evening of what happened this morning: valentines gift, birds changing, dogs changing, cars changing, hills speaking, pains encouraging, 101.1, my wife, our dogs, my Blog.
posted by Joe Tesney at 5:36 AM

Today was a success! I have to thank My wife, My Dream Team, & God! I feel like everything is a blur ... the weekend continued to spin ... but life is looking better as I have 4 individuals keeping me pointed in the direction of A SUCCESSFUL 12 WEEKS! I will continue to march forward & pray that I can get my strength to continue on my own ... and then use that strength to lead others in the future! I am going to bed ... still 'blinded' ... life in a spin ... but I have the thoughts of success with todays 'Upper Body Workout' and I will conquer tomorrows 'Aerobic Workout' in 7 hours! I will face the freezing weather (rain or shine) ... I will forget UPS until I complete my daily challenge ... and I will find time in the next few days to communicate with Sanieh, Zach, & Sue. I will review my success:

CHEST
Bench Press (90/100/105/110/105) (Intensity Was: 7/8/8/9/10) * last set still 10?!
Bench Press (90/100/105/110/105) (Intensity Was: 7/8/8/9/10)
Bench Press (90/100/105/110/105) (Intensity Was: 7/8/8/8/10)
Bench Press (95/100/105/110/105) (Intensity Was: 7/8/9/9.5/10+) * I could only do 8 of the last 12
Bench Press (90/95/100/105/100) (Intensity Was: 7/8/8.5/9/10+)
Bench Press (90/95/100/105/100) (Intensity Was: 8/8/8.5/10/10+)
Bench Press (90/95/100/105/100) (Intensity Was: 7/8/9/9/10)
Machine Flys (70) (Intensity Was: 10) * still not smooth
Machine Flys (70) (Intensity Was: 10)
Machine Flys (60) (Intensity Was: 7) * must increase again!
Machine Flys (50) (Intensity Was: 9)
Machine Flys (50) (Intensity Was: 10)
Machine Flys (50) (Intensity Was: 10)

SHOULDERS
Seated dumbell press (15/20/25/30/25) (Intensity Was: 8/7/7/8/10) * Smooth! but 10 on last set!
Seated dumbell press (15/20/25/30/25) (Intensity Was: 8/8/8/10/10) * still not smooth
Seated dumbell press (15/20/25/30/25) (Intensity Was: 8/8.5/9/10/10) * could only do 8 on last set
Seated dumbell press (10/15/20/25/25) (Intensity Was: 7/7/7/7/8) * must increase again!
Seated dumbell press (10/15/20/25/20) (Intensity Was: 7/8/9/8/10+)
Seated dumbell press (10/10/15/20/15) (Intensity Was: 8/8/9/9/7)
Seated dumbell press (10/15/20/25/20) (Intensity Was: 8/8/8/9/10)
Side raises (15) (Intensity Was:10)
Side raises (15) (Intensity Was:10)
Side raises (15) (Intensity Was:10) * still not smooth
Side raises (15) (Intensity Was:9)
Side raises (10) (Intensity Was:10)
Side raises (5) (Intensity Was:7)
Side raises (5) (Intensity Was:5)

BACK
Wide Grip Pulldowns (50/60/70/80/70) (Intensity Was: 7/7/8/9/9) * consider changing to rows?
Wide Grip Pulldowns (50/60/70/80/70) (Intensity Was: 7/8/8/10/10+) *still not smooth
Wide Grip Pulldowns (50/60/70/80/70) (Intensity Was: 7/8/9/10/10)
Wide Grip Pulldowns (40/50/60/70/70) (Intensity Was: 6/7/8/8/9.5)
Wide Grip Pulldowns (40/50/60/70/60) (Intensity Was: 7/8/8.5/10/10)
Wide Grip Pulldowns (30/40/50/60/50) (Intensity Was: 7/7/7/8/9)
Wide Grip Pulldowns (30/40/50/60/50) (Intensity Was: 5/6/7/9/9)
Reverse Grip Pulldowns (70) (Intensity Was:8) * increase or new exersice?
Reverse Grip Pulldowns (70) (Intensity Was:9)
Reverse Grip Pulldowns (70) (Intensity Was:9)
Reverse Grip Pulldowns (60) (Intensity Was:7) * must increase!
Reverse Grip Pulldowns (60) (Intensity Was:9.5)
Reverse Grip Pulldowns (50) (Intensity Was:8)
Reverse Grip Pulldowns (50) (Intensity Was:9)

TRICEPS
Lying Dumbell Extensions (15/20/25/30/25) (Intensity Was:6/7/9/9/10+) * left elbow can't take last set?!
Lying Dumbell Extensions (10/15/20/25/20) (Intensity Was:5/6/7/8/9)
Lying Dumbell Extensions (10/15/20/25/20) (Intensity Was:5/6/8/9/10)
Lying Dumbell Extensions (10/15/20/25/20) (Intensity Was:5/6/7/8/9) * left elbow hurting/right getting nothing?!
Lying Dumbell Extensions (10/15/20/25/20) (Intensity Was:7/8/9/9.5/9)
Lying Dumbell Extensions (5/10/15/20/15) (Intensity Was:7/7/8/8.5/9.5/9)
Lying Dumbell Extensions (5/10/15/20/15) (Intensity Was:5/7/8/10/9)
Dumbell Extensions (20) (Intensity Was:7) * must increase!
Dumbell Extensions (20) (Intensity Was:9) * smooth !
Dumbell Extensions (20) (Intensity Was:10) * still not smooth
Dumbell Extensions (15) (Intensity Was:8) * increase again !
Dumbell Extensions (10) (Intensity Was:7)
Dumbell Extensions (10) (Intensity Was:9)
Dumbell Extensions (10) (Intensity Was:9)

BICEPS
Curls (15/20/25/30/25) (Intensity Was: 7/8/8/9/10) *smooth!
Curls (15/20/25/30/25) (Intensity Was: 7/8/8/10/10) *still not smooth
Curls (15/20/25/30/25) (Intensity Was: 6/8/8.5/10+/10++) * stilll not smooth
Curls (15/20/25/30/25) (Intensity Was: 7/8/8/10/10+) * could only do 10 of the last 12
Curls (10/15/20/25/20) (Intensity Was: 6/8/8.5/8.5/10/10+)
Curls (5/10/15/20/15) (Intensity Was: 6/7/7/8/9)
Curls (5/10/15/20/15) (Intensity Was: 5/7/8/9/9.5)
Pushups (22)
Pushups (17)
Pushups (21)
Pushups (19)
Pushups (15)
Pushups (12)
Pushups (9)
posted by Joe Tesney at 8:33 PM

Stress seems to tear you down piece by piece ... I had a call to come in 9 hours early to work ... and dealt with Stress as usual ... just a little frustration blended in to make it unbearable. I ended up working an hour over & it was tough mentally & pysically. My number one goal today was to eat right on schedule and have evrything in place ... but it didn't happen. The eating was good ... but not perfect. I got home from work and my wife was working out with Allison. I tried to 'piece' life together since it seems like a tornado went through our home (hard to do with a whirlwind work schedule) and as I was cleaning the kitchen I was drawn to the lasagna that I was able to turn down yesterday. I thought that it couldn't affect my workout if I had only one piece of buttered bread with it ... but I was wrong. I have to say thank you to my wife!! She got home at 9pm & rather than fuss at me for not being finished with my workout ... she encouraged me & kept me watered & working! I had the worst workout so far ... but I will remember how she danced for me, cheered me on, and did the crunches along with me when it looked like I could go no farther! ( after she had already finished her sets earlier in her tough workout with Allison) I will share the results:

QUADS:
Squats 130/140/150/160/150 (Intensity was: 8/8/8/8.5/10)
Squats 130/140/150/160/150 (Intensity was: 8/8/9/9.5/9)
Squats 115/120/125/130/125 (Intensity was: 7/8/8/8/8)
Squats 110/120/130/140/130 (Intensity was: 7/8/8/8/9)
Squats 100/110/120/130/120 (Intensity was: 7/8/9/9/9)
Leg Extensions *missed*
Leg Extensions 80 (Intensity was:9)
Leg Extensions 80 (Intensity was:9)
Leg Extensions 80 (Intensity was:9)
Leg Extensions 80 (Intensity was:9)

HAMSTRINGS:
Lying leg curls 40/45/50/55/50 (Intensity was:9/9/9/9/10+) * R Calf Cramp (only 8 of 12)
Lying leg curls 40/45/50/55/50 (Intensity was:8/8/9/10/10)
Lying leg curls 35/40/45/50/45 (Intensity was:7/8/8/8/10) * R Calf Cramp
Lying leg curls 35/40/45/50/45 (Intensity was:8/8/8/8/9)
Lying leg curls 30/35/40/45/40 (Intensity was:7/8/8/8/10)
Dead lifts 40 *missed*
Dead lifts 40 (Intensity was: 8)
Dead lifts 40 (Intensity was: 7) * need new exercise
Dead lifts 40 (Intensity was: 8)
Dead lifts 40 (Intensity was: 9)

CALVES: * Change to 1 leg for (12/10/8/6/12) sets:
1 leg calf raises 25/30/35/40/35 (Intensity was:9/9/8/8/8)
1 leg calf raises 25/30/35/40/35 (Intensity was:8/9/8/8/10)
Calf raises 30/35/40/40/40 (Intensity was:6/6/7/6/7)
Calf raises 30/35/40/40/40 (Intensity was:7/7/7/7/8)
Calf raises 25/30/40/35 (Intensity was:7/8/8/8/8.5)
'Ballerena Style' 35 (Intensity was a 8) * consider increase?
'Ballerena Style' 35 (Intensity was a 10)
1 leg calf raises 40 (Intensity was: 9 Right 10 left)
1 leg calf raises 40 (Intensity was: 9 Right 9 left)
1 leg calf raises 40 (Intensity was: 9 Right 10 left)

ABS:
crunches (25/25/25/25) * barely made it :o(
crunches (25/25/25/25) * really felt it!
crunches (15/15/15)
crunches (15/15/15)
crunches (30/30/30)
twist crunches *missed*
twist crunches (15/15)
twist crunches (5/5)
twist crunches (10/10)

I haven't had a 'peaceful' time to think lately ... the last several days have been tough mentally. I have this 'Dream Team' to reflect on & I have hopes for tomorrow throughout these difficult days. Right now the visions aren't quit as clear ... but they are still there. I plan to have pictures for Zach Saturday for the 4th week ... I can go to bed thinking of the 12 week results, my Dream Team Pals, and remember that no one said that this was going to be easy.
posted by Joe Tesney at 8:52 PM

Today was the usual ... unusual. I ended up working from 9am - 6pm ... so the Aerobic Exercise was a good stress reliever! I started out with the regular intensity levels ... but it felt so good that I ran through the 1st mile before I walked to a level 6 intensity. I then walked 3mns. and started jogging & running. I started feeling leg pains then. I can't figure out why this is when the pains in my leg start ?!? I didn't feel anything until I slowed to a walk & then started up jogging & running again ?!? I never actually reached the 'unbearable' pain ... but the front of my legs (knees to ankles) started hurting & I could feel a cramp 'trying' to come into my calves. My '20 minute' Intensity levels were: (5/6/6/7/8/9/8/8/8/8/9/5/5/6/7/8/9/9/9/10) and I finished the 2.2 miles in 21 mns. I will compare them to previous days that I've started to record finish times & set a goal for Friday:

1/23 - 28 mns.
1/28 - 25 mns
1/30 - 21mns
2/2 - *Goal* at least 20 mns.!

I don't know what my schedule will be tomorrow (schedule says 5pm-1am) ... but I will plan for diet & exersize before I go to bed.

I've been able to stick to diet plans well so far ... but I can see that I'm not hitting the times just right & foods aren't really planned as well as they should be. I want to make it my commitment to work harder on diet (Zach reminded me I've got to take 4th week pictures soon!) and make exersice the most important thing, no matter what my schedule may be! Another day ... finished! I can go to bed knowing I'm closer to being the man that I want to be!

posted by Joe Tesney at 6:38 PM

Another success ... not 100% ... but I made it! With my pushups I failed to exceed the previous number (21) and only completed (17).
I have to keep reminding myself that 24 days ago I thought I could never make 10 pushups! I don't know why it seemed tough today ... but I feel like I finally reached the maximum weights for upper body for now. It has slowly climbed ... but I don't want to go higher until all of the (12/10/8/6/12) reps are all 'smoothly' done. I will share the results (in bold) & compare to previous ones:

CHEST
Bench Press (90/100/105/110/105) (Intensity Was: 7/8/8/9/10)
Bench Press (90/100/105/110/105) (Intensity Was: 7/8/8/8/10)
Bench Press (95/100/105/110/105) (Intensity Was: 7/8/9/9.5/10+) * I could only do 8 of the last 12
Bench Press (90/95/100/105/100) (Intensity Was: 7/8/8.5/9/10+)
Bench Press (90/95/100/105/100) (Intensity Was: 8/8/8.5/10/10+)
Bench Press (90/95/100/105/100) (Intensity Was: 7/8/9/9/10)
Machine Flys (70) (Intensity Was: 10) * still not smooth
Machine Flys (70) (Intensity Was: 10)
Machine Flys (60) (Intensity Was: 7) * must increase again!
Machine Flys (50) (Intensity Was: 9)
Machine Flys (50) (Intensity Was: 10)
Machine Flys (50) (Intensity Was: 10)

SHOULDERS
Seated dumbell press (15/20/25/30/25) (Intensity Was: 8/8/8/10/10) * still not smooth
Seated dumbell press (15/20/25/30/25) (Intensity Was: 8/8.5/9/10/10) * could only do 8 on last set
Seated dumbell press (10/15/20/25/25) (Intensity Was: 7/7/7/7/8) * must increase again!
Seated dumbell press (10/15/20/25/20) (Intensity Was: 7/8/9/8/10+)
Seated dumbell press (10/10/15/20/15) (Intensity Was: 8/8/9/9/7)
Seated dumbell press (10/15/20/25/20) (Intensity Was: 8/8/8/9/10)
Side raises (15) (Intensity Was:10)
Side raises (15) (Intensity Was:10) * still not smooth
Side raises (15) (Intensity Was:9)
Side raises (10) (Intensity Was:10)
Side raises (5) (Intensity Was:7)
Side raises (5) (Intensity Was:5)

BACK
Wide Grip Pulldowns (50/60/70/80/70) (Intensity Was: 7/8/8/10/10+) *still not smooth
Wide Grip Pulldowns (50/60/70/80/70) (Intensity Was: 7/8/9/10/10)
Wide Grip Pulldowns (40/50/60/70/70) (Intensity Was: 6/7/8/8/9.5)
Wide Grip Pulldowns (40/50/60/70/60) (Intensity Was: 7/8/8.5/10/10)
Wide Grip Pulldowns (30/40/50/60/50) (Intensity Was: 7/7/7/8/9)
Wide Grip Pulldowns (30/40/50/60/50) (Intensity Was: 5/6/7/9/9)
Reverse Grip Pulldowns (70) (Intensity Was:9)
Reverse Grip Pulldowns (70) (Intensity Was:9)
Reverse Grip Pulldowns (60) (Intensity Was:7) * must increase!
Reverse Grip Pulldowns (60) (Intensity Was:9.5)
Reverse Grip Pulldowns (50) (Intensity Was:8)
Reverse Grip Pulldowns (50) (Intensity Was:9)

TRICEPS
Lying Dumbell Extensions (10/15/20/25/20) (Intensity Was:5/6/7/8/9)
Lying Dumbell Extensions (10/15/20/25/20) (Intensity Was:5/6/8/9/10)
Lying Dumbell Extensions (10/15/20/25/20) (Intensity Was:5/6/7/8/9) * left elbow hurting/right getting nothing?!
Lying Dumbell Extensions (10/15/20/25/20) (Intensity Was:7/8/9/9.5/9)
Lying Dumbell Extensions (5/10/15/20/15) (Intensity Was:7/7/8/8.5/9.5/9)
Lying Dumbell Extensions (5/10/15/20/15) (Intensity Was:5/7/8/10/9)
Dumbell Extensions (20) (Intensity Was:9) * smooth !
Dumbell Extensions (20) (Intensity Was:10) * still not smooth
Dumbell Extensions (15) (Intensity Was:8) * increase again !
Dumbell Extensions (10) (Intensity Was:7)
Dumbell Extensions (10) (Intensity Was:9)
Dumbell Extensions (10) (Intensity Was:9)

BICEPS
Curls (15/20/25/30/25) (Intensity Was: 7/8/8/10/10) *still not smooth
Curls (15/20/25/30/25) (Intensity Was: 6/8/8.5/10+/10++) * stilll not smooth
Curls (15/20/25/30/25) (Intensity Was: 7/8/8/10/10+) * could only do 10 of the last 12
Curls (10/15/20/25/20) (Intensity Was: 6/8/8.5/8.5/10/10+)
Curls (5/10/15/20/15) (Intensity Was: 6/7/7/8/9)
Curls (5/10/15/20/15) (Intensity Was: 5/7/8/9/9.5)
Pushups (17)
Pushups (21)
Pushups (19)
Pushups (15)
Pushups (12)
Pushups (9)

I do see some improvements! I see some things getting smoother! this is a good way to calm the frustrations at the end of a tough workout! Thanks Zach ... Body Blog & the 'Dream Team' ... It all works itself out for the best!

posted by Joe Tesney at 7:43 AM

I did it! I completed the 2.2 mile (walk/jog/run)
(Intensity Level: 5/5/6/7/8/9/6/7/8/9/6/7/8/9/6/7/8/9/10)

This is the first time to be able to follow all of the intensity levels! I focused on 'intensity level' ... not what I thought the 'intensity level' should be. In todays intensity levels, if it was more uphill, the intensity level was 9 on a steady jog. I used to try to push myself into a full-force run with EVERY 9 ... but I don't think that is necessary. (YET!)

The pains that I was afraid of in my legs showed signs of coming on ... but never really got intense like they did last time.It is odd it seems like the pains come after the 2nd or 3rd '6 intensity' when I pick up to a jog & run with increasing intensity?!

I want to start keeping a record of improvements ... it seems to help me when I see a goal & I see the improvements in upper boby & lower body workouts ... so I will start recording each weeks 'completion time' on the 2.2 mile walk/jog run:

1/23 - 28 mns.
1/28 - 25 mns
1/30 - *Goal* at least 23 mns.!

posted by Joe Tesney at 9:56 AM

I'm looking back over my notes to see the improvements that I have made! I also have focused on my friends journals ... it looks like everyone is fired up at this time! I needed that! I believe I can go get my 20 mns. of aerobic exersice with all of the good news to think about. That was a good idea about listening to music ... but I will save that until later ... I think I need the time to 'think' today!

I feel drained ... I hope that this 20 mns. will increase my mental strength today! I'm a little nervous after that last experience (severe right calf cramps & front of the leg pains last week). I've been drinking water & I plan to stretch before I 'take off' like I did last time. The back of my legs are very sore today behind the knees ... I'm surprised that there is no pain in the Quads after my huge increase (25 lbs. more on squats) yesterday?! More improvement! I can see it better now! This Body Blog site has really helped me keep it all together better! The papers are starting to pile up & organization, looking back, and keeping it together is starting to be a hassle. I think that day 23 of 84 is close to 1/3 of the way into the 12 week plan ... I have to remember how difficult it was getting throught the 1st week! It's not so bad now! I'm inspired! I'm about to get in my 20 mns. Aerobic exercise!
posted by Joe Tesney at 9:11 AM

I missed a couple of days at Body Blog ... and I missed my 1st day of 'Workout' in my 84 day challenge.

Thursday I had a crazy day at UPS ... and got a call from my wife that our basement was flooded. We worked on controlling & cleaning the giant mess until after midnight ... which led into another crazy UPS Friday that ended with babysitting for a friend until midnight Friday. I knew that I was missing my Aerobic exersize on Friday ... but I don't think that my body or mind could have handled more at the time. I made up for cardio Saturday with yard work, raking leaves & carrying the leaves up and down the steep yard & hiking Sunday.

The workout today was very good! I think the recovery day (Free Day) Saturday & not working Sunday made the Lower body workout Sunday morning very good! I improved more than I could imagine on several exersizes! I will share them in bold and compare them to previous ones under todays: (sets were 12/10/8/6/12)

QUADS:
Squats 130/140/150/160/150 (Intensity was: 8/8/9/9.5/9)
Squats 115/120/125/130/125 (Intensity was: 7/8/8/8/8)
Squats 110/120/130/140/130 (Intensity was: 7/8/8/8/9)
Squats 100/110/120/130/120 (Intensity was: 7/8/9/9/9)
Leg Extensions 80 (Intensity was:9)
Leg Extensions 80 (Intensity was:9)
Leg Extensions 80 (Intensity was:9)
Leg Extensions 80 (Intensity was:9)

HAMSTRINGS:
Lying leg curls 40/45/50/55/50 (Intensity was:8/8/9/10/10)
Lying leg curls 35/40/45/50/45 (Intensity was:7/8/8/8/10) * R Calf Cramp
Lying leg curls 35/40/45/50/45 (Intensity was:8/8/8/8/9)
Lying leg curls 30/35/40/45/40 (Intensity was:7/8/8/8/10)
Dead lifts 40 (Intensity was: 8)
Dead lifts 40 (Intensity was: 7) * need new exercise
Dead lifts 40 (Intensity was: 8)
Dead lifts 40 (Intensity was: 9)

CALVES: * Change to 1 leg for (12/10/8/6/12) sets:
1 leg calf raises 25/30/35/40/35 (Intensity was:8/9/8/8/10)
Calf raises 30/35/40/40/40 (Intensity was:6/6/7/6/7)
Calf raises 30/35/40/40/40 (Intensity was:7/7/7/7/8)
Calf raises 25/30/40/35 (Intensity was:7/8/8/8/8.5)
'Ballerena Style' 35 (Intensity was a 10)
1 leg calf raises 40 (Intensity was: 9 Right 10 left)
1 leg calf raises 40 (Intensity was: 9 Right 9 left)
1 leg calf raises 40 (Intensity was: 9 Right 10 left)

ABS:
crunches (25/25/25/25) * really felt it!
crunches (15/15/15)
crunches (15/15/15)
crunches (30/30/30)
twist crunches (15/15)
twist crunches (5/5)
twist crunches (10/10)

I think my wife being with me helps me very much! It inspires me to push harder than the days that I'm working out alone. I really appreciate the help from my dream team pals! The advice you have given me has helped me learn to workout much better! I found that my breathing really affects my workout ... I concentrate on that more now. My wife is teaching me to focus on the muscle that I'm working on more ... like if I'm doing lying leg curls and it is hurting my ankles I know that I'm doing it wrong ... I should focus on using my Hamstrings on this exersice. I also had 3 new experiences today: 1) I felt lightheaded after my intense squats! I could really feel the strain! 2) Melissa taught me to point my toes outward on calf raises (called 'ballerina style') which really strained after all of my one leg calf raises. 3) I tried putting my legs up on the crunches & focused on pushing my back into the floor & working the muscles in my stomach. It didn't seem to hurt my back as much!

I am anxious to see how my legs feel tomorrow after these big changes ... I can't feel anything now.

I have to remember the terrible pain that I went through on my last aerobics exersice. I will remember to: 1) drink alot of water 1st 2)stretch before I walk/run/jog . I tried to read everyones journals tonight ... but I plan to really focus more on them tomorrow. My mind has been overloaded lately ... and I need to rest to prepare for tomorrow ... it's 10:00pm. :o)
posted by Joe Tesney at 7:38 PM

No 'cry baby' today! I pushed my body to the limits! Upper body Workout ! Pushups do 2 things: 1) Make you see improvements 2) make your heart beat about 1000 times per minute (or so it seemed!) I keep reminding myself that I thought I could never exceed 10 with pushups ... now it's 21! I also feel like I am at a maximum intensity for some things ... I just need to push harder and increase more! I have to Show you guys WHAT I"M MADE OF!

CHEST
Bench Press (90/100/105/110/105) (Intensity Was: 7/8/8/8/10)
Bench Press (95/100/105/110/105) (Intensity Was: 7/8/9/9.5/10+) * I could only do 8 of the last 12
Bench Press (90/95/100/105/100) (Intensity Was: 7/8/8.5/9/10+)
Bench Press (90/95/100/105/100) (Intensity Was: 8/8/8.5/10/10+)
Bench Press (90/95/100/105/100) (Intensity Was: 7/8/9/9/10)
Machine Flys (70) (Intensity Was: 10)
Machine Flys (60) (Intensity Was: 7) * must increase again!
Machine Flys (50) (Intensity Was: 9)
Machine Flys (50) (Intensity Was: 10)
Machine Flys (50) (Intensity Was: 10)

SHOULDERS
Seated dumbell press (15/20/25/30/25) (Intensity Was: 8/8.5/9/10/10) * could only do 8 on last set
Seated dumbell press (10/15/20/25/25) (Intensity Was: 7/7/7/7/8) * must increase again!
Seated dumbell press (10/15/20/25/20) (Intensity Was: 7/8/9/8/10+)
Seated dumbell press (10/10/15/20/15) (Intensity Was: 8/8/9/9/7)
Seated dumbell press (10/15/20/25/20) (Intensity Was: 8/8/8/9/10)
Side raises (15) (Intensity Was:10) * still not smooth
Side raises (15) (Intensity Was:9)
Side raises (10) (Intensity Was:10)
Side raises (5) (Intensity Was:7)
Side raises (5) (Intensity Was:5)

BACK
Wide Grip Pulldowns (50/60/70/80/70) (Intensity Was: 7/8/9/10/10)
Wide Grip Pulldowns (40/50/60/70/70) (Intensity Was: 6/7/8/8/9.5)
Wide Grip Pulldowns (40/50/60/70/60) (Intensity Was: 7/8/8.5/10/10)
Wide Grip Pulldowns (30/40/50/60/50) (Intensity Was: 7/7/7/8/9)
Wide Grip Pulldowns (30/40/50/60/50) (Intensity Was: 5/6/7/9/9)
Reverse Grip Pulldowns (70) (Intensity Was:9)
Reverse Grip Pulldowns (60) (Intensity Was:7) * must increase!
Reverse Grip Pulldowns (60) (Intensity Was:9.5)
Reverse Grip Pulldowns (50) (Intensity Was:8)
Reverse Grip Pulldowns (50) (Intensity Was:9)

TRICEPS
Lying Dumbell Extensions (10/15/20/25/20) (Intensity Was:5/6/8/9/10)
Lying Dumbell Extensions (10/15/20/25/20) (Intensity Was:5/6/7/8/9) * left elbow hurting/right getting nothing?!
Lying Dumbell Extensions (10/15/20/25/20) (Intensity Was:7/8/9/9.5/9)
Lying Dumbell Extensions (5/10/15/20/15) (Intensity Was:7/7/8/8.5/9.5/9)
Lying Dumbell Extensions (5/10/15/20/15) (Intensity Was:5/7/8/10/9)
Dumbell Extensions (20) (Intensity Was:10) * still not smooth
Dumbell Extensions (15) (Intensity Was:8) * increase again !
Dumbell Extensions (10) (Intensity Was:7)
Dumbell Extensions (10) (Intensity Was:9)
Dumbell Extensions (10) (Intensity Was:9)

BICEPS
Curls (15/20/25/30/25) (Intensity Was: 6/8/8.5/10+/10++) * stilll not smooth
Curls (15/20/25/30/25) (Intensity Was: 7/8/8/10/10+) * could only do 10 of the last 12
Curls (10/15/20/25/20) (Intensity Was: 6/8/8.5/8.5/10/10+)
Curls (5/10/15/20/15) (Intensity Was: 6/7/7/8/9)
Curls (5/10/15/20/15) (Intensity Was: 5/7/8/9/9.5)
Pushups (21)
Pushups (19)
Pushups (15)
Pushups (12)
Pushups (9)
posted by Joe Tesney at 8:03 AM

I go into work at 5pm ... I got up at 6 am to walk/jog/run for my 20 minutes aerobic workout.

I finally had a chance to read over & think about my 3 Dream Team partners BodyBlogs. I hope I'm not repeating this too much when I say that 'you guys are an inspiration'! I even got personal e-mails from each one of you ... showing me that there is someone who cares about me! I have been getting advice from you guys that I need ... and that is all bringing my daily workouts together! It is day 18 and I haven't missed a day! It amazes me that I have almost completed 3 weeks and felt the need to stay with the program with my demanding (physical & Mental) work schedule!

My aerobic workout started great! I ran the Intensity right on the minute ... (5/5/6/7/8/9/6/7/8/9/6/7/8/9 ... and then a pain came to my Right Calf. I tried to push the rest of the intensity ... but I had unusual pains in front of my legs from the knees to the ankles).

I had to walk the rest of the way. It's unusual ... there is no pain at all right now. I still timed the entire 2.2 miles was 28 mins. I am not going to forget my goal ... 2.5 miles in 20 mins. I will not stop until I can do this!

What could have been the causes of these aches? 1) Lower body workout last night (8:30-9:15pm) not having a recovery time 2) not drinking enough water (1/2 cup is all that I had) before the run. 3) Not stretching before the run. 4) too much stress on steep hills.

If you guys can tell me what you think ... I think it might be a combination of these things (especially 1,2, & 3.)

I plan on going to bed & resting until 2:30 ... I can't let UPS or my failure to succeed today frustrate me too much. I've got tomorrow! I got my body pumped up this morning for 20 mns. ... that's Aerobic enough to say I did it ...
posted by Joe Tesney at 10:41 AM

Today was crazy (as usual) ... UPS: Don't come in until 5pm, then called at 8:15am "we need you to run a full day" (me thinking: 'by the way that starts at 8:15 you idiot ... ) and ending the day with "call us at 7am to see if you still come in tomorrow at 5pm (like I didn't need to rest anytime ...) Oh well ... It's a job! I have other things to think about: Lower Body Workout as soon as I get home! I have questions for my team to help me get better:

QUADS:
Squats 115/120/125/130/125 (Intensity was: 7/8/8/8/8) * Increase again !
Squats 110/120/130/140/130 (Intensity was: 7/8/8/8/9)
Squats 100/110/120/130/120 (Intensity was: 7/8/9/9/9)
Leg Extensions 80 (Intensity was:9) * Try to increase
Leg Extensions 80 (Intensity was:9)
Leg Extensions 80 (Intensity was:9)

HAMSTRINGS:
Lying leg curls 35/40/45/50/45 (Intensity was:7/8/8/8/10) * R Calf Cramp
Lying leg curls 35/40/45/50/45 (Intensity was:8/8/8/8/9)
Lying leg curls 30/35/40/45/40 (Intensity was:7/8/8/8/10)
Dead lifts 40 (Intensity was: 7) * need new exercise
Dead lifts 40 (Intensity was: 8)
Dead lifts 40 (Intensity was: 9)

CALVES:
Calf raises 30/35/40/40/40 (Intensity was:6/6/7/6/7)
Calf raises 30/35/40/40/40 (Intensity was:7/7/7/7/8)
Calf raises 25/30/40/35 (Intensity was:7/8/8/8/8.5)
1 leg calf raises 40 (Intensity was: 9 Right 10 left)
1 leg calf raises 40 (Intensity was: 9 Right 9 left)
1 leg calf raises 40 (Intensity was: 9 Right 10 left)

ABS:
crunches (15/15/15)
crunches (15/15/15)
crunches (30/30/30)
twist crunches (15/15)
twist crunches (5/5)
twist crunches (10/10)

It looks like I need a different Calves exercise ... any suggestions?
I want to know more about ABS ... I got 'the exercise ball' but it seems to hurt lower back while doing crunches. However it seems to hurt on a bench & on the floor too. Do you think it is just too much after handling heavy boxes all day? Is it my stomach is still too fat for this?

It is good that I'm increasing in Quads! I can't understand how these exersizes are getting easier as I increase?!

Thanks for the inspiration Team! Another Day closer ... I feel like I've won a battle after each workout!
posted by Joe Tesney at 7:53 PM

I just got in from a big day! I got called in early and had a big work day! Afterwards we went to my in-laws for supper. We've really been telling her Mom about our diet ... so everything was Low Fat, Lean meat, No fat, etc. ... but it was still good. I went for an aerobic walk, run, jog around her parents neighborhood with Melissa & our dogs. It was a beautiful evening! I plan on reading the journals in the morning & getting a mindset on the rest of the week. I want to thank you 3 friends for the inspiration that we seem to generate with our communication!
posted by Joe Tesney at 7:22 PM

Workout tonight was very unusual ... I was doing upper body workout, increasing some weights, & everything seemed too easy!!

I was considering the reasons why: No work Saturday or today, 'Breathing' was discussed in 'BFL' in my reading & I focused on that, my wife was with me & that might inspire me, or the music was Aerosmith.

Maybe a combination of these things ... or maybe I'm starting to slowly improve with my 'BFL Dream Team' I'm in touch with.

That has been on my mind lately ... Accountability ... I think it is a very strong incentive for me! I have noticed that each of us seems to be searching for our goals and desires. Maybe if we take the next few days and set our goals, share them with each other, and accept accountability for these goals ... we might have a stronger drive to achieve them!

'I will share my Upper Body Workout' with you: *Using the 'BFL Method' (Each 'Upper body muscle group' Sets are always: (12/10/8/6/12)+(1 set of 12)
Below I will list the weights that I used with the sets being (12/10/8/6/12)+(1 set of 12)
I will also list previous days under them so I can track my improvements each week.

CHEST
Bench Press (95/100/105/110/105) (Intensity Was: 7/8/9/9.5/10+) * I could only do 8 of the last 12
Bench Press (90/95/100/105/100) (Intensity Was: 7/8/8.5/9/10+)
Bench Press (90/95/100/105/100) (Intensity Was: 8/8/8.5/10/10+)
Bench Press (90/95/100/105/100) (Intensity Was: 7/8/9/9/10)
Machine Flys (60) (Intensity Was: 7) * must increase again!
Machine Flys (50) (Intensity Was: 9)
Machine Flys (50) (Intensity Was: 10)
Machine Flys (50) (Intensity Was: 10)

SHOULDERS
Seated dumbell press (10/15/20/25/25) (Intensity Was: 7/7/7/7/8) * must increase again!
Seated dumbell press (10/15/20/25/20) (Intensity Was: 7/8/9/8/10+)
Seated dumbell press (10/10/15/20/15) (Intensity Was: 8/8/9/9/7)
Seated dumbell press (10/15/20/25/20) (Intensity Was: 8/8/8/9/10)
Side raises (15) (Intensity Was:9)
Side raises (10) (Intensity Was:10)
Side raises (5) (Intensity Was:7)
Side raises (5) (Intensity Was:5)

BACK
Wide Grip Pulldowns (40/50/60/70/70) (Intensity Was: 6/7/8/8/9.5)
Wide Grip Pulldowns (40/50/60/70/60) (Intensity Was: 7/8/8.5/10/10)
Wide Grip Pulldowns (30/40/50/60/50) (Intensity Was: 7/7/7/8/9)
Wide Grip Pulldowns (30/40/50/60/50) (Intensity Was: 5/6/7/9/9)
Reverse Grip Pulldowns (60) (Intensity Was:7) * must increase!
Reverse Grip Pulldowns (60) (Intensity Was:9.5)
Reverse Grip Pulldowns (50) (Intensity Was:8)
Reverse Grip Pulldowns (50) (Intensity Was:9)

TRICEPS
Lying Dumbell Extensions (10/15/20/25/20) (Intensity Was:5/6/7/8/9) * left elbow hurting/right getting nothing?!
Lying Dumbell Extensions (10/15/20/25/20) (Intensity Was:7/8/9/9.5/9)
Lying Dumbell Extensions (5/10/15/20/15) (Intensity Was:7/7/8/8.5/9.5/9)
Lying Dumbell Extensions (5/10/15/20/15) (Intensity Was:5/7/8/10/9)
Dumbell Extensions (15) (Intensity Was:8) * increase again !
Dumbell Extensions (10) (Intensity Was:7)
Dumbell Extensions (10) (Intensity Was:9)
Dumbell Extensions (10) (Intensity Was:9)

BICEPS
Curls (15/20/25/30/25) (Intensity Was: 7/8/8/10/10+) * could only do 10 of the last 12
Curls (10/15/20/25/20) (Intensity Was: 6/8/8.5/8.5/10/10+)
Curls (5/10/15/20/15) (Intensity Was: 6/7/7/8/9)
Curls (5/10/15/20/15) (Intensity Was: 5/7/8/9/9.5)
Pushups (19)
Pushups (15)
Pushups (12)
Pushups (9)
posted by Joe Tesney at 7:19 PM

I am so glad the week is about to end! I have been craving sweets! I feel like my body is going through withdrawals! I plan to resist the midnight urge (last week running to the chocolate right after midnight) that was my problem last week!
posted by Joe Tesney at 4:56 PM

I realized that our bench is not good for leg exersizes such as Leg extensions & lying leg curls. Now that I am really into exersizing I will have to get a new bench. 'Body Solid' looked like a terrific weight machine ... but using others & finding the poor job that it does makes me want to find a better one. I tried the 'exersize ball' tonight for crunches but it seemed to hurt my back. Either I'm using it wrong, I'm still too fat, or I'm just overloaded from all of the lifting that I did at work today?

I'm proud of the increase in Quads, Hamstrings, & I need to find new exersizes for calves. 40lbs is the heavies weight that I have for calf raises ... so I feel like I could handle more.

I really need to get better with the crunches ....

I will list the comparison of this workout & the previous lower body workout:
posted by Joe Tesney at 7:27 PM

HAMSTRINGS:
Lying leg curls 35/40/45/50/45 (Intensity was:8/8/8/8/9)
Dead lifts 40 (Intensity was: 8)
Lying leg curls 30/35/40/45/40 (Intensity was:7/8/8/8/10)
Dead lifts 40 (Intensity was: 9)

CALVES:
Calf raises 30/35/40/40/40 (Intensity was:7/7/7/7/8)
1 leg calf raises 40 (Intensity was: 9 Right 9 left)
Calf raises 25/30/40/35 (Intensity was:7/8/8/8/8.5)
1 leg calf raises 40 (Intensity was: 9 Right 10 left)

ABS:
crunches (15/15/15)
twist crunches (5/5)
crunches (30/30/30)
twist crunches (10/10)
posted by Joe Tesney at 7:18 PM

Just got in from a 9-hour day! I want to cool off a minute and then get to my lower body workout ... before I pass out from exhaustion!

Eating is getting better. Our kitchen is slowly changing from 'dessert heaven' to 'healthy highway' ! We are slowly getting more chicken, turkey, vegetables, fruits, & healthy shakes. It used to be cabinets full of candy bars, snack cakes, and cookies to live off of! My wife is starting to make healthy dishes like chicken salad, baked or grilled chicken, & salads! She has really been studying about proteins & carbs. too! I want to say that eating has gone 'great' today ... but I made one error. At subway I got sweet tea & 3 refills. I guess I'm addicted to it after drinking it continuously before I committed to this challenge. (Is it ok to break down once a week ... or should I learn to resist completely??) It look like that I would be able to do without it since I've lived off of water & milk so far this week.
7:am 1 myoplex
9:30am 1 serving of chicken salad
12:00am 6" subway club / wow chips / sweet tea
2:30pm salad (w/ egg whites & celery!) / 1 serving (7) 'whole wheat' triscits
5:15 2 chicken strips / 2 mini-carrots / 1 serving (7) ' whole wheat' triscits

I got some inspiration from the book today. 'HONORING SELF PROMISE' & 'HARNESSING THE POWER OF POSITIVE PRESSURE'
It amazes me how he seems to say the words that I need to hear right now!

I believe that my 'BFL Dream Team' is helping me to achieve my goals! My goals seem impossible right now ... but I think that this daily journal, concerned friends, and goals to pursue might make it possible to achieve my dreams!! I have started visualizing myself with a different body in June! I also want to make it a target to run 2 1/2 miles in 20 minutes. IT CAN BE DONE !
posted by Joe Tesney at 5:44 PM

Worked at UPS Tuesday 5pm until 1am Wednesday morning. I had a dentist appointment at 10:00am ... so I planned to rest until 8am and then do my 20 minute aerobic exersize. My caring employer :o) woke me up about 6:45am telling that they had to have me come in and work the 8-5! (Yeah right ....) I commited to be there by 12 noon ... so I had to immediately do my aerobic exersize. I hadn't gone to bed until 3am ... so I got less than 4 hours sleep.

I was so glad that last night I read 'BFL' and found his idea on Transform 'Adversity into Energy'. These highlights of 'charachter', 'value', and asking myself these 2 questions really helped today! 1) What can I do to turn this negative into a positive? 2) How can I make this work for me rather than against me?

I didn't realize that I would be able to understand the dynamics of the human mind by following this 'Body For Life' Routine! I feel like everything is easier to deal with & I have less pressure from the stress of the work environment since I have been working out! It seems like my body is aching (for good reasons) and my mind is working (pursuing better life) and all of the other issues seem so small now! I pushed myself through the day realizing 3 things: 1) I am starting to feel better physically, mentally, & emotionally. 2) I have a vision that is starting to seem clearer now. 3) I CAN and WILL succeed in making 'Joe' a better man!

My 20 mns of walking/running/jogging was not the best .... YET ... but I was better than the previous days. I can't wait until I can say it is the best! Rather than return to my home and think of how I felt like I was about to die ... I got home, sat on the deck, & thought about the book saying 'scientific studies indicate that fat is burned much faster - up to 300% faster - when you exersize in the morning as opposed to doing the same exersize in the afternoon' (why didn't I absorb this earlier in life?!?) I plan to do this early morning every day possible from now on!

I have gone one more day! I feel like my team would be proud! I am closer to getting rid of this unwanted fat! I can achieve a body (great like my teamates) if I keep trudging forward! I am starting to visualize me in shape like never before!

I have set another goal today. I read over Zach's plans to go 2 1/2 miles in 20 mns. .... I want to make it my goal to be able to do that too! I realize that It will be tough (I'm barely able to 'walk/jog/run/' 2.2 miles without passing out right now) but I want to work at it too!

I also have set a goal for the future. I want to have a body that I am proud of by June 1st. That's beyond the 12 weeks but I feel like my teamates will be with me after I complete my 12 week BFL! We are taking our big trip this year to Alaska! I plan to be fit & in shape ... and the abs will look like my 'Dream Team' Pals!

I just purchased a 'Body Ball' for sit-ups & crunches. (thanks for the advice!) Now I need to know if I only do sit-ups on 'lower body' days, everyday, or something else?! Tomorrow should be 8am -6pm at work. Lower body after (hopefully with my wife helping out!)

11 days are behind me now! The hardest part is done !!!!!!
posted by Joe Tesney at 7:51 PM

I will go to work at UPS today at 5PM and work until 1AM ... I have a dentist appointment at 10AM tomorrow .. so I will need to plan the diet & exersize accordingly.

I would love to hear more about 'ab' workout exersizes. When you guys was in your starting stages ... how did you grow to develop the great 'ab' muscles that you have now ?! Is crunches & side crunches all that I need to do with every lower body workout ... or is their a better way to see results? I've tried holding a weight on my chest ... but someone told me that this was a bad way to achieve the results that I'm looking for. Please e-mail me if you can advise more on abs. If crunches & side crunches every few days is enough ... I just need to know!
'BFL Dream Team'
posted by Joe Tesney at 10:16 AM

Using the 'BFL Method' (Each 'Upper body muscle group' Sets are always: (12/10/8/6/12)+(1 set of 12)
Below I will list the weights that I used with the sets being (12/10/8/6/12)+(1 set of 12)
I will also list previous days under them so I can track my improvements each week.

CHEST
Bench Press (90/95/100/105/100) (Intensity Was: 7/8/8.5/9/10+)
Bench Press (90/95/100/105/100) (Intensity Was: 8/8/8.5/10/10+)
Bench Press (90/95/100/105/100) (Intensity Was: 7/8/9/9/10)
Machine Flys (50) (Intensity Was: 9)
Machine Flys (50) (Intensity Was: 10)
Machine Flys (50) (Intensity Was: 10)

SHOULDERS
Seated dumbell press (10/15/20/25/20) (Intensity Was: 7/8/9/8/10+)
Seated dumbell press (10/10/15/20/15) (Intensity Was: 8/8/9/9/7)
Seated dumbell press (10/15/20/25/20) (Intensity Was: 8/8/8/9/10)
Side raises (10) (Intensity Was:10)
Side raises (5) (Intensity Was:7)
Side raises (5) (Intensity Was:5)

BACK
Wide Grip Pulldowns (40/50/60/70/60) (Intensity Was: 7/8/8.5/10/10)
Wide Grip Pulldowns (30/40/50/60/50) (Intensity Was: 7/7/7/8/9)
Wide Grip Pulldowns (30/40/50/60/50) (Intensity Was: 5/6/7/9/9)
Reverse Grip Pulldowns (60) (Intensity Was:9.5)
Reverse Grip Pulldowns (50) (Intensity Was:8)
Reverse Grip Pulldowns (50) (Intensity Was:9)

TRICEPS
Lying Dumbell Extensions (10/15/20/25/20) (Intensity Was:7/8/9/9.5/9)
Lying Dumbell Extensions (5/10/15/20/15) (Intensity Was:7/7/8/8.5/9.5/9)
Lying Dumbell Extensions (5/10/15/20/15) (Intensity Was:5/7/8/10/9)
Dumbell Extensions (10) (Intensity Was:7)
Dumbell Extensions (10) (Intensity Was:9)
Dumbell Extensions (10) (Intensity Was:9)

BICEPS
Curls (10/15/20/25/20) (Intensity Was: 6/8/8.5/8.5/10/10+)
Curls (5/10/15/20/15) (Intensity Was: 6/7/7/8/9)
Curls (5/10/15/20/15) (Intensity Was: 5/7/8/9/9.5)
Pushups (15)
Pushups (12)
Pushups (9)

· I will consider increase on 1) Machine Flys 2) Dumbell Extensions 3) Curls.
· I will continue to increase pushups! I thought I could never go beyond 10!
· I will continue to have a good time! Straight workout 45 mns or less!

One thing that I can be proud of is the timing! When I work out in the basement everything is right there … so I try to move smoothly through the workout with little breaks between sets! Upper Body Workouts: 1) 46mns. 2) 37 mns. 3) 42 mns.
* I had my wife pushing me through the second workout with weights in hand!
I feel like I can ‘Move that mountain … with the faith of a mustard seed’ !! I love having you guys to share the good times with !! Have a great Tuesday !! Joe :o)

posted by Joe Tesney at 9:01 AM

My workout: (reps is always 12/10/8/6/12 with each 'muscle group')(then 12 of the next exercise) *except crunches

QUADS:
Squats 100/110/120/130/120 (Intensity was: 7/8/9/9/9)
Leg Extensions 80 (Intensity was:9)

HAMSTRINGS:
Lying leg curls 30/35/40/45/40 (Intensity was:7/8/8/8/10)
Dead lifts 40 (Intensity was: 9)

CALVES:
Calf raises 25/30/40/35 (Intensity was:7/8/8/8/8.5)
1 leg calf raises 40 (Intensity was: 9 Right 10 left)

ABS:
crunches (30/30/30) * starting to feel ab muscles DO exist!
twist crunches (10/10) * still feel very awkward ... but Melissa says, "it looks like your doing what the book says"

I am all ears if you PROS can advise me! At this moment I feel no pain! I plan to increase intensity if it’s not a 10 in the future.

Questions: Do I need to keep doing the same exercises? Are there better ones? Should I switch the exercises (example: more leg extensions & 1 set of squats) next time?

I need to know these things before I go on Wednesday if possible. I will take that advice before I plan my upper body Tuesday if you guys are able to Advise me ! Thanks Team ! Joe :o)
posted by Joe Tesney at 6:41 PM

Thanks for your e-mail! I read it last night and it really inspired me! If you read my Blog last night you can see that I am struggling with some major life issues too! Maybe it will help us if we stick together through these trying times! Let's pray for each other and ourselves today ... and every day for the next few weeks and keep in touch through e-mail about our struggles. I think I will be able to stay better focused if I have a 'Pal' to share the burdens with! I think that there will be times when I am down ... that I need your strength to pick me up! Then at times when you are weak I will be there to support you! I've had this idea in my heart for years and maybe my prayers were finally answered! I didn't visualize it to be 'Body-Blog' ... but the Lord seems to work in mysterious ways! If you don't mind I will share my weakness in life with you right now: I have visualized a way that I can stabilize my life & grow in all areas. I will use the 'equilateral triangle' illustration that I wrote in my journal last night to guide me ... but I've never been able to do this on my own. My wife & I have tried to work at this together ... but it seems that we end up working hard for others and we slowly crumble ourselves.

I want my prayer at this time be that God leads me to grow stronger 'Spiritually' to help me be able to develop my life Physically (BFL Dream Team, body & health), Mentally (Happiness, Peace, & comfort), and Socially (family, work, friends, & Church). I have tried this approach several times on my own ... but I've found that I am not able. I ask you to help me. Please help me to pray for that strength (from God) to be able to do this. I need your strength & encouragement to accomplish this at this time. I have been attending a Church that .... isn't able to see this. I'm growing spiritually (the Church is stagnant & 'lukewarm' refusing to change) and I have a desire to grow spiritually and to help others. I stayed home today and my wife went alone. I know that I need this more than anything ... but going to this particular Church was hindering me more than helping me grow stronger (in any aspect of life).

I want to take this time to pray for me, for you, and for Zach, & Sue. I want to let the Lord be the guiding light. I want the 4 of us to achieve the 'unrealistic' goals that we pursue ... and find a way to use these 'gifts' in our lives in a way that is pleasing to God. I want to be a part of the team that helps others in the future ... like I am seeking help at this time.

I went back to read over each journal.

I pray for Sanieh that she suddenly finds peace with her struggles she has carried since Christmas Eve. I pray that that Lord reaches down & touches her right now with his sense of peace, comfort, & desire to be a person that is pleasing to him. I pray that he shows her that he hears every word that she shares when she has cried out to him. I pray that God shows her that HIS desire is this ... to have a relationship with her ... to hear her every hope, fear & need. I pray that God will give her a vision to follow & his strength to achieve more than she ever imagined! I pray that I pray that God helps me be a strength when Sanieh is weak over the next 8 months to achieve the #1 spot in the 'Ms Figure Competition 2002' El Paso TX. I pray that She will rebuild a strong relationship with her Church family, her prayer group, and her 'Body For Life - Dream Team' as you would like her to be. I want you to help her see the ways to handle her finances & succeed in paying for her truck & using her money in a way that is pleasing to you. I want to pray for inspiration on the music that she is working on ... and let her visualize how she can touch millions of people with the beauty of her voice. I especially pray that you will make her believe in herself & strengthen her both Mentally & Physically pleasing to you.

I want to pray for Sue who is in Tasmania. I hope that she gets the inspiration that she needs to have the best with her training & dieting. I want to Thank God for bringing her into my life with this program & inspiring me through the first week of the training that had every reason to make me put it off, refuse to go on, or think that I wasn't able. I pray that I can be the power that she needs as she pursues her goals over the next 12 weeks!

I want to pray for Zach who has brought us together. I pray that you help him visualize a way that is more than pleasing to you! I pray that you help him have the strength, the courage, and wisdom to accomplish the goals that you have allowed him to dream. I hope that you show him how his blessings will be more than he can imagine when he lives his life so it's pleasing to you. I pray that you will help him to find a peace in his life that is only allowed by you, that is more than a human could achieve, and that is filled with your spirit! I pray that each of his friends that he has brought together will work together like 'iron sharpening iron' and use you as our 'lubrication' to develop stronger and better 'tools' to be used by your hands in this world that is yours!

I want to look back and thank God that Sue, Zach, and Sanieh have picked me up in 7 days. They have helped carry me through the trying time to start a workout routine! Thank you for friends that were there to advise me when I needed advice on planning (Zach) and dieting (Sue) and spiritually (Sanieh) which are the essential elements to pick myself up and start living for a better day ... and a better tomorrow. I pray that you help me find a place of worship to be a 'beacon' that shines for you. I want to be able to hang on to UPS through this trying time .... help me keep myself in a Christian attitude when I am faced with the trying issues in this 'worldly' job you have given me to work. I want to pray for my friends in town, through e-mail, and back home that you have blessed me with. Help me see ways in which I can be inspirational to each of them individually! I pray Lord that you will give the 4 of us 'BFL DREAM TEAM' new visions ... through your eyes ... on ways that we can be a group of four individuals ... filled with your power ... living a life that is pleasing to you! Amen

Matthew 18:20 For where two or three are gathered together in my name, there am I in the midst of them.

posted by Joe Tesney at 10:09 AM

I celebrated by going for a 5-mile hike with my wife & some friends. We got to take our babies (all of our dogs) and we played around with the digital camera. We had a long hike ... but it was fun too! My wife (I'll start calling her Melissa!) helped me today with buying healthy foods. We also tried to eat better on our free day so that we will not blow our whole 'healthy' routine!

I have really enjoyed getting to know you guys this week! I think that the Lord must have brought us together ... because 4 people who seem to really need each other for inspiration (at the same time) coming together VIA internet just doesn't seem possible! I want to use my free day to take all of your writings, review my week, and pray for our goals next week!

Before I go to bed I want to prioritize my personal life. I feel like 'The balanced life' will be the approach that I want to use to pursue my goals. I have put 'Body For Life' first in my thoughts and studies the last few weeks ... but I want to think about the following things:

MENTAL ---- SOCIAL ---- SPIRITUAL ---- PHYSICAL

I think that all 4 of these things are important. If I focus for the next 12 weeks on Physical I might have a better body ... but my life will be weaker. I've tried before to just focus on SOCIAL (I didn't need God, Church, or prayer) and my life ended up in a mess. I have tried to focus on MENTAL (If I just learn more, get smarter, get a degree) and my life didn't improve. I've tried just going to church SPIRITUAL and put God 1st (Who needs friends, God can cure all) but my 'bubble' soon burst! 12 weeks of Body for Life (I can push myself, break myself, forget work & friends, they'll come when I'm strong) PHYSICAL ... but that just wore me down and drug me into a stage where I had reasons and excuses not to go on. I think that all 4 of the areas of my life are important ... so what would be a way to make it work? I find myself feeling like a failure after I can accomplish success ... but then it all seems to fall apart.

It's always good when I visualize things ... so I draw a box. I write the word 'physical, mental, spiritual & social' on all 4 sides. I carry it around to remind me ... but I still can't seem to hold it all in place. I focus on one, start achieving, then it falls apart at the seams. When I was weakened one time it came clearly to me that I was taking the wrong approach ... these things are all important ... but I need to draw a triangle for an illustration:

I do need to focus on all 3 things: Physical, Mental, And Social! These things are all a necessary part of my life! The thing that I was trying to do was focus my strength on one or the other (sometimes 2 or more at a time) but my strength is not enough. I need to take the most important part SPIRITUAL and use it as my strength in all areas of my life! It's that simple!

An equilateral triangle has 3 sides ... and any pressure from the outside only makes it stronger. If the sides are not equal ... the triangle is weak and pressure will quickly destroy it! What a good example to use! I can think of my ‘Life’ as an equilateral triangle … and on each side write Physical, Mental, Social … and in the middle of the triangle write Christ!

Anything will be made stronger … with Christ in the center! I can start with a small triangle and allow it to grow equally with my ‘SPIRITUAL’ being the strength of everything! My Mental will be spiritual rather than worldly, My Social will be based on friends that will only strengthen my life … not ones who will slowly destroy me, my Physical will be developing a body that is for Christ … that represents who I have taken into my heart & HE ‘shines’ through ME for others to see!

I hope I am not going in too deep! But this is a realization that I have needed all of my life! I have given 120% to UPS … but they will throw me out if they aren’t growing from my efforts or I can’t give 120% because I’m older & out of shape. I have given my life for others … but what good am I for them if I keep letting my body slowly deteriorate? I can try to be ‘Too’ Churchy … but what good am I if I turn others away from Church … or ignore them as I get ‘More Churchy’?!

I’m proud that I have gotten what I had prayed for! It’s not what I had visualized (God is really Amazing sometimes!) … but it is Friends that will help me become a better person! It is friends that I hope that I can be an inspiration to when they need it! I feel like we are all in for a challenge that is not ‘Humanly’ possible … But if we all work together … and we all put God first … there is no telling what WE might do !?

I want to take tonight and realize that I am weakest in Spiritual, Physical, & Mental strength. I want to face the challenge of putting my mind where it needs to be. I want to be able to achieve the goals that I pursue (right now I’m not clearly focused) with God’s help! I want to be a better person by developing a body & mind that can be that!

I hope that we can all work together and achieve our desires together! I want to say a special prayer for each of you tonight & thank him for bringing us together to enjoy it! Joe :o)
posted by Joe Tesney at 10:47 PM

Out of a large bottle of Whey Protein already! My wife & I have both started using it … so we have learned from experience to buy that in large quantities. The good advice & research has made me realize that it is something that I must have with the workout. The ‘Body for life’ book makes it clear too! I can’t believe that I overlooked it before! I have ordered the Betagen last night (Thanks Sue! … it’s $40 cheaper at the site you shared: www.vitaglo.com)

Today was high stress at work ... but that doesn't occupy my mind all of the time anymore! I don't care what the situation is ... I have 'Body For Life' to think about! I'm proud of my eating today:

7:00 1 Myoplex (w/ Glutamine & Creatine)
9:30 Turkey Breast & Banana
12:00 6" turkey breast sandwich (w/ Fat Free Wow chips)
2:30 1/4 chicken breast & peas & carrots
5:00 small amount of turkey breast & grapes
6:45 1 myoplex shake (w/ creatine)

I'm amazed at how my body was not 'aching' today! I do believe that these supplements have an affect on this! I looked forward to the exercise this evening all day 1 I ran with my wife & dogs ... that was so much better! We went to a park and found an area that we can run & jog in the grass. this is much better than the roads with steep hills that I am used to. I have to start realizing that I'm not punishing my body ... this is what I did on the 1st 12 week diet that I tried to improve myself ... I ran too hard and hurt my knees & ankles. I pushed the weight lifting too hard and hurt my elbow. My wife was great at pointing these things out when she was watching me lift weights last night. She reminded me that “you don’t listen …. Don’t hurt yourself … remember to start lower & work your way up”. I’m so proud that I finally listened! I think I will be able to enjoy this … and continue for the rest of my life! Last time I quit as soon as the 12 weeks were up … and had several reasons (or should I say excuses!): knees, ankles, work, etc. … to stop working out & eating right. I am proud to say that all of that is behind me now! I’m starting to see my vision of a better me!

I’m so glad that my wife is going into this with me! We are working together to find out about supplements, she is reading magazines & searching the internet for health ideas, & she is working out with her friend every day! I have my TEAM to work with me on this! Thank you guys for being there!! I think that our team just got stronger when I met Sanieh last night (I listened to her interview!) I’m so proud of Sue for starting her work with her trainer! I also thank Zach for all of his effort to bring us together! But more than anything I thank God for bringing you guys into my life!

I would ask you guys to pray for me … that I will catch up to you in fitness in 12 weeks! I’m getting ready to send the before pictures … and this will be the hardest thing after I’ve seen how great you all look!

I’m getting ready to relax, think about another victory today, and look forward to a FREE DAY tomorrow! Joe :o)
posted by Joe Tesney at 7:48 PM

Today had peaks and valleys … I had to work until 1AM last night and didn’t get into bed until 3 AM. The schedule said I would do this until February (what a schedule!) so I decided to accept it and just be happy that I’ve got a job! I was woken up at about 11:am to come in and finish the job (that should start at 8AM) … when I got out of bed I was SO SORE in the legs! I guess that’s good after doing my first lower body workout! Being in a whirlwind I went straight to the refrigerator to put together a shake & supplements & cram a few things in a bag to take with me. It used to be just go … work … eat when it’s there … but with this program I have a plan! I handled the job that was twice as hard today … but I kept thinking about Body for Life ! Is that odd or what ?! When I’m handling the demands, the chaos, the UPS stress times 2, the 8hrs work in 5 hrs, 1001 rules to follow anyway … I was calmly thinking “how can I get my 20 minute aerobics in today?!”

It couldn’t get any worse … until they sent me out on a second ‘night job’ (1 hour behind) with the stress of having to be back to the airplane by 8:30 pm … NO later. I took a minute to heat up a chicken breast … eat it with peas and carrots (while workers are freaking out about me running late) before I started this second job. This is not unusual … what’s unusual is that I was thinking about: My body, My health, & my Team!

By the time I got home my wife could tell that I had taken too much pressure and that I was physically exhausted. She assured me that I had definitely done my aerobics workout today … but I had to explain to her that I had to get my 20 minutes aerobics in! My legs had tightened up on my 20-minute drive home … but I had to do it! I went the entire 20 minutes … it wasn’t perfect like I wanted it to be … but strange things happened. I noticed how beautiful the sky was, I thought about reading the journal Zach has started, I thought about how my body will change, I thought about how lucky my wife & I are to be handling the ‘stressful jobs’ that we have, I thought as I was pushing myself those 20 minutes … I AM PART OF A TEAM !! LIFE IS GREAT !!

What happened to the stress? Where did the frustrations go? Why do I not worry if I will make it through the day ? Is this unusual? Am I the only one that feels these positive thoughts?

I’m aching … but I just won another battle! I am not in a week long … open ended … ‘I can’t wait till the weekend gets here’ attitude. I feel like I NEED TO TAKE CARE OF MYSELF! I’ve never felt this way before … but it’s a good feeling!

I had times that I thought I couldn’t take another step with my body aching. UPS makes us do enough work for 2 individuals … today I had 2 jobs like this to do. I had times that I felt so inspired about being a part of the ‘Dream Team’. Then I would face another hill I had to complete … but then I would think about Zach having a sinus infection! Maybe I’m not the only one who is facing mountains … but then again maybe I’m not the only one who is dreaming of a better tomorrow! I have 2 people tonight that I am working with … to help each other, to help others, & to help ourselves! I will not go to work tomorrow until 5PM … but I’ve got all day to get it all together!
posted by zach m at 8:39 PM

Drink water in sips … stop trying to gulp it!
Learn to eat right … admit I don’t know and learn what I need to know!
Read the book again … I need to have a method & stick with it !
Don’t get frustrated by work … realize that health is important too.

I started reading the book again today and it was like I’ve never seen it before! I had a few minutes occasionally on my night route … and I focused on these thoughts until I got off work at 3AM. I need to remember these things:

A strong, healthy mind resides in a strong healthy body.
Your body is the epicenter of your universe
We give up our values and dreams one at a time.
One of the 1st steps to overcoming adversity is to honestly admit how you feel about it, to acknowledge that there is a problem.
“each day I get more confident because I was finally moving forward again.”
“at least one thing in my life is going right. That was all I needed to keep going.”
“Each day is a gift to me, and I do my best to enjoy it”
“Why am I happy? Because I decided to be happy. That’s how simple it is.”
“… surrendering the negative emotions that hold so many of us back”
“complaining makes you more miserable & just makes problems worse.”
“when you complain, you attract other people who complain.”
“when you decide to be happy, adventurous & open minded, you find other people who have made this same decision.”
“… as painful as looking at those pictures was, it definitely lit a spark & motivated us to get started –now.”
“their solution was to fashion their own ‘transformation Studio’”
‘ how many great people there are in this world who don’t even know they’re great. They’ve been convinced they don’t deserve to look and feel better. So they’ve given up.”

These things really brought this hope a little higher! I don’t want to lose them! I want to make them my driving force through the next 12 weeks! I need more advice on eating … so if anyone can help me please send me advice!
posted by zach m at 8:38 PM

Eating today started out great! I tried a myoplex shake & mixed the supplements with it. The supplements I used were: Whey Protein, Creatine, and Glutamine. Meal 2 was difficult. I had gone to the dentist & my mouth was numb ... so I could only eat yogurt (6 oz). This caused me to miss my protein for meal 2. Meal 3 was turkey breast & 2 cups of skim milk to mix supplements with. The supplements were Whey protein & Creatine. I also had a fat free yogurt (6 0z.) and Triscuit crackers. (they are whole wheat & 1 serving = 7 crackers. Meal 4 was chicken breast that I cooked on the indoor grill. With 1 yogurt & 1 serving triscuits. My last meals (5 & 6) were protein bars. I need to research to see if a protein bar is good for Protein & carbs. Is it good to have a protein bar for an entire meal? I guess for me starting out it will be ok because I need to lose weight!

I will make it a goal for tomorrow to find out more about healthy eating! I also want to find out if there is a protein supplement ... for times like after the dentist when I can't eat my protein portion of the meal.

My workout today went great! My first 'The 20-minute Aerobics Solution' of walking, jogging, & running went well. I am really out of shape! I carried the 'Minute by Minute Intensity Level' plan (p. 187 'BFL') on a post-it-note folded in half. I wrapped it in tape so the writing wouldn't smear when I sweated. I would look at it to see which minute to increase intensity ... and when to lower intensity on the minute. I purchased a watch for a few dollars at Wal-mart that has a stopwatch that makes it easy to keep up with time through this 20-minute workout. I said before that I'm really out of shape ... it seemed like the 20 minutes lasted forever this morning! I was exhausted when I got home ... and I felt pepped up when I had my Myoplex shake with supplements! I felt great all day! I guess the aerobics will get easier as I progress ... but I hope that I never lose the feeling I have right now! I can do it! I focused more on the stress I put on my ankles, knees, and legs as I was running down the steep hills ... I think I would put the stress on them when I did this before. I also noticed that it is easier to breathe in the cold weather (30 degrees) ... than it is in the summer. One thing that I couldn't believe was that I sweated a lot before I returned to my home! I wore a t-shirt, a regular long sleeve shirt & 2 sweat pants. It seemed too cold when I started ... but I was completely wet with sweat when I got back!

The days are not perfect yet ... I've got another dentist appointment in the morning. I also came to a realization today that I must learn more about eating. My wife and I have always eaten out ... it seems like the best thing to do when we are the only 2 here ... on different schedules. If I stay committed to my 'BFL DreamTeam' ... I will have to be able to PREPLAN my daily meals. I must learn more! That is my number 1 goal tomorrow. The thing that I learned today cooking chicken (indoor grill) was a great learning experience!
posted by Joe Tesney at 10:42 AM

I want to use the daily 'Body For Life" methods: 'The Training for Life Experience' and also 'The Eating for Life Method' as my daily resource for my 12 week goal. I got these from the Body for Life website: http://www.bodyforlife.com/ (under 'BFL Method') I think that I wouldn't be able to stick to the methods of exercise & eating right without these daily journals. I plan to have them ready a day in advance so I won't find myself looking through the cabinets or stopping at a fast food place for something to eat.

I've talked with others who have achieved great results by following the Body for life (I'll start referring to as: 'BFL') method. The 2 questions that I had was 1) Did you have a personal trainer? 2) Did you take any supplements? I've decided that having a personal trainer is not necessary ... since I've got knowledgeable friends that will advise me as I work through the next 12 weeks! I also decided that supplements were a good idea. I will write what my advisor shared:

The Betagen is combination of creatine, glutamine and HMB. For you it may also be useful, but it depends on what your budget allows - it is pretty expensive. You would need to take it 3 times day. The creatine will help you recover between workouts and also give you energy and increase your strength (you'll also feel a really good pump in your muscles!). The glutamine is excellent for recovery too and is good for muscle preservation. Both these supps will make you less sore after your workouts. HMB...well they say it is for fat loss but the studies aren't conclusive. What you can do, if you aren't fussed about using EAS products, is use a creatine supplement and a glutamine supplement. It would be cheaper and just as effective. Just throw them into your Myoplex Shakes. Also Whey protein is invaluable. Apart from using it in shakes, I mix it into oatmeal once cooked for my protein portion.

I couldn't find the Betagen which is an EAS product. I went to Wal-mart and found Whey Protein, Creatine, and Glutamine. These things don't cost very much and the research that I have done suggests that it will be great in helping my muscles recover as I work out.

I will share the results of my first day with you:

Day 1: January 6th 2002

I chose Sunday as a starting point so that I could have my 'Free Day' on Saturday. Saturday is the only day of the week that my wife & I don't have other things scheduled, working, or busy. The workout was upper body. My wife was able to workout with me today! I enjoy this much better that working out alone! The only problem was that we had to clean the area, organize, & make the 'work area' a gym. After we got started we had a great workout together. I feel like the next 'upper body workout' will be easy because I've developed a routine using 'The Training for Life Experience' from 'BFL'. I had one experience that I need to work on before the next 'upper body' workout: A new triceps exercise. I need this because I have a pain in my left elbow when I use the 'Lying Dumbbell Extension'. I will see if I can copy and show the progress report that I'm talking about in my journal each day.

I started 'The Eating for Life Method' today. One thing that I didn't think about in my planning was what to do if Grandparents have a big family meal planned for the day. I also didn't think about us sleeping late because we usually go to Church on Sunday. I wasn't able to write out a plan for today because we had no idea what we would be eating Sunday at the grandparents home! It's usually a 10-course meal with lots of desserts! Staying up late trying to get everything together caused us to sleep late ... so our diet began at 1PM. After we got up we had to workout ... so we missed the 8am and the 10:30am meals. then when we went to have our 'Family day we had a lot of foods to choose from! I did a good thing by getting small portions & skipping any desserts ... but I always 'aim for perfection' and this was not a 'perfect day for eating!

Bad things today was starting late & eating 4 things on meal 4 & meal 5 ...
Good things today was Starting Vitamins & drinking water, eating in small portions, and starting the 'The Eating for Life Method' .

I probably would say that for a first day .. the 'getting started' part is not easy. I'm dealing with: getting the paperwork together, getting the computer profile working, researching 'supplements' the new concept to me, and purchasing a new 'Body for Life' book to read again!

I was able to set goals for tomorrow: Read 'BFL' again, drink more water, PREPLAN daily meals, and have 110% commitment!!

I feel like the new 'BFL Dream Team' buddies I have is a very important part of this. With the frustration that I'm going through in getting started I would have postponed it, given up, or just waited before I get into the program. I feel more 'accountable' to them ... and I feel like they are going to be with me through the next 12 weeks even if I'm not 'perfect' every day.
posted by Joe Tesney at 12:44 PM