Hmm...

Days like this--chilly, rainy, cloudy--make me want to sleep in. I love being able to snuggle down in the blankets and be cozy. Unfortunately, there's this little thing called "life" that doesn't want to give me the satisfaction. So I drag myself out of bed and get ready for the new day.

It's a good thing I get up, however. If I didn't, I wouldn't have the satisfaction of spending half an hour throwing around some weights and working up a sweat. Yes, today was a strength training day, and even though I'm still a little tired and would gladly crawl back into bed, I've done a good bit of work this morning and should be able to survive my shift tonight.

Some days the best start you can hope for is a forced entry into your schedule. It's not always pleasant at first, and tackling it with the right attitude is important. Usually after the first few minutes of moving around on a day like today I'm ready to finish what I've started and even end up enjoying myself.

So, one item is off my list for today. Now I will feel free to pursue those other things that probably shouldn't be at the top of my list. Yay me! If you're having a "blah" day, I encourage you to get a little active and see how that turns things around.

See you tomorrow!

Midweek movement...

Ah, it's Wednesday, the halfway point of the week. What better way to get the day started than lifting a few weights after completing a daily Bible reading? None that I can think of!

I've gotten to the point that I can go through the entire circuit without taking extra breaks to rest, something that seemed almost unattainable when I first got started. I'm also ready to add more weight to some of the exercises again. I'm not sure when I will get to the next session because of this weekend's bike ride, but it will probably be sometime Saturday afternoon/evening. That'll make Saturday quite the calorie burner!

I'll be running after work tonight, and again Friday morning (outside, as the temp is supposed to be less than 80). Next week I hope to run outside on all of my running days, but we'll see what happens.

I hope you're having a good day wherever you are and whatever you are doing. If you're stressed over things that have happened, take time to sweat a little...it'll help considerably!

Welcome to a new week!

Hey there! It's Monday, the start of a new week of fitness. Did you enjoy your weekend? We did here. Abi was still recovering from her cold, and none of us got much sleep Saturday night, so I made a solo trip to church Sunday morning, even making it to Sunday school before the service. Unfortunately, I was a lot more tired than I realized and found it extremely difficult to stay awake during the sermon (this had nothing to do with the presentation style as I really enjoy the pastor). When I got home, I found out that Abi and Lukas had gotten some more sleep while I was gone, and then Lukas and I both had naps during the afternoon. Lukas and Abi both had naps during the evening, and we all got a more sleep last night, so this week is off to a good start.

One little side-note, I discovered my church pants fit even better yesterday than last week, so even though the image in the mirror doesn't look drastically different, I know things are going in the right direction.

This morning I hit the weights for another half-hour with Tony Horton. I had a couple of spots where I wanted to stop short of my rep goal, but I pushed through and successfully completed the entire workout.

I'm taking the family on a trip to Cincinnati in 3 1/2 weeks, and I will have finished the C25K program in 2 1/2 weeks. I'm planning to push as hard as I can that last week before we leave and use the week we are gone as a bit of a recovery week (though I will continue to run at the very least). When we get back, I think I will bump up to the Power 90 Level 3-4 strength training circuit. This will carry me through for a couple of months in preparation for the P90X strength training workouts once I get onto the day shift at work (I will figure out a way to incorporate these workouts even if I don't get on days, but working days will make everything a little simpler since I can do all of my workouts at the same time every day).

Of course, "The best-laid plans of mice and men..." as they say, so I know I have to remain flexible no matter what my goals.

Have a great day, and be sure to do something active!

A Friday and Saturday post all rolled into one...

I got going a bit later than normal yesterday and ran out of time to put up a post before going to work. Then, while I was at work, I had time and forgot to do it. Oh well. Here I am, making up for what I'm sure was a depressing no-post day for you.

As I mentioned on Wednesday, I increased the weight for some of my exercises yesterday. I was able to go through the routine much more smoothly than I expected with this change, so I'm guessing after using the same weights next week it will be time to make some further increases. I'm really enjoying the feeling of already being stronger and able to do more.

Because today's high was predicted to be almost 100 degrees, I chose to run at work after my shift last night. Right now, at 11 AM, it's only 85, so I could have run at the park. However, I had no way of knowing what the temp would be at a specific time, so I'm glad I got my run in at all. The highs are supposed to be in the upper 90s for the first half of next week, so I think I will run at work Monday and Wednesday nights and try to hit the park Friday morning (currently with a high of 77!).

I ran 2.77 miles in 32 minutes last night, which is a pace of 11:33. Coupled with my half-mile pre-stretch warm-up walk, I logged a total of 3.27 miles in 40 minutes, 8 seconds.

Next week is Week 7 of the C25K program. Every week from now on will consist of three identical workouts with the overall running time increased each week. Week 7 is a 25-minute run with 5-minute walks on both ends. The extra three minutes of running should get me very close to 3.1 miles, and if I'm not hitting that distance in a single workout next week, the weeks after I should be surpassing it. It's hard to believe that I only have three weeks left of the program, even with having skipped the first two weeks. And that November race keeps getting closer!

A friend of mine wants to run at least a 10K and maybe a half-marathon with me next year, and I've been wondering what I will do in preparation. Increasing muscle mass and decreasing fat mass is a goal of mine, and I think I've come up with a plan for the winter months. There is a promotion opportunity coming up at work that would put me on the day shift. I think this would be extremely beneficial for working out as I could do something right after work every day, then have supper and at least a couple of hours of pure family time. I'll want to keep running during the winter, so the treadmill is going to be important when it's too cold and/or snowy to be outdoors. I think I will expand my strength training routine on my non-running days and use the strength training workouts from P90X. Doubling my weight lifting time should be of significant aid in burning body fat and dropping my overall weight, which should make it easier to run for longer distances. Things could always change as the need arises, but it feels good to have a plan in mind.

The weekend is upon us, and Abi and I are looking forward to having a quiet day at home. We've both dealt with colds this past week, though hers hit a lot harder and has lasted longer than mine. In any case, it feels good to not have anything we need to rush around and do (August was a very busy month in this respect). Enjoy your own weekend, and I'll see you back here on Monday.

Can't keep me down!

I woke up yesterday with a drippy nose that has now become what appears to be a full-blown cold. Lovely! This morning I woke up after a reasonable night of rest wanting nothing more than to go back to bed. Unfortunately, life doesn't always give us such options (I considered calling in sick, but with low staffing levels at work, I figured I could tough it out).

Abi and Lukas both had an appointment with the chiropractor today, so I drove them there. By the time we got back, I still wasn't sure I wanted to do my exercises, but with a little nudging from Abi and a little psyching up from me, I got in and got it done.

I managed much better than I thought I would, and I'm glad I didn't skip the workout now. A post I saw yesterday from Nerd Fitness spoke to this same kind of issue, basically saying that some days you have to dig in and just do what you need to do. Sure, you might need to adapt a bit to your situation (like running on a treadmill indoors when it's 105), but with each day you skip a workout, it's easier to skip the next until you're not doing anything at all.

Based on how I felt during my workout today, I've already planned an increase in weight for a few of the exercises. Not much, only 2.5 pounds, but it should be enough to make a difference in how the workout goes.

Have fun doing whatever it is that you're doing today!

Starting another week!

Happy Labor Day to you all! Many of you likely have the day off today, and especially if you've been good all week, I encourage you to splurge a little and have a treat. We did that yesterday in my family. The first Sunday of the month our church has a potluck after the morning service, followed by an afternoon service (rather than one in the evening). It would have been difficult to track calories there, so I limited myself to one plateful and a cupcake for dessert. Then, because I drive by Hardee's every day for work and I've been seeing their latest special advertised on the sign (a Buffalo Blue Cheese Thickburger), we ended up having supper from there. I know the burger was around 800 calories and loaded with fat, and the half of a small order of fries was over 150 calories, but it was very tasty. Once in a while isn't a huge thing, and I definitely haven't lost my taste for less-than-healthy food yet!

Surprisingly, I weighed myself this morning and I was down 1.2 pounds from Friday, putting me at a total of 6 pounds lost since August 22nd. I'm not sure how much longer the rapid weight loss will last. Last summer I lost a good deal of weight over about four months, but all I was doing was running and counting calories. With strength training thrown into the mix, I could possibly sustain this quick loss for a few more weeks. I'm going to be careful to not starve myself for the sake of seeing the numbers drop, though it is exciting to see some good initial progress. My wife even told me this morning that I looked a bit trimmer already, and I noticed my dress pants fit better yesterday than they did even last week.

As I write this (at 1 PM), it is 75 degrees here in Des Moines, with a predicted high of 80. We turned off the A/C yesterday afternoon and it was a wonderful temperature in the spare room with a fan in the window blowing in as I exercised. Tomorrow is supposed to be 85, then the prediction is for low- to mid-90s through next Monday. I was kinda hoping the highs would stay around 85, but oh well. The plan is to get to one of the local parks and do my running outside this week, which I have permission to leave my family behind if I need to get going before they can in the mornings.

I opted to stay with the 15-pound dumbbells today, and I think I'll do the same on Wednesday, saving any weight increases for Friday so I have the weekend to recover. I've found that on a three-times-a-week schedule for whatever routine I'm doing, using the third day as my "Push-it" day is usually the best option.

Tomorrow's running workout looks incredibly easy after my run from Saturday, and I'm excited to see what a difference running outside will make. This coming Saturday will be the real comparison, so stay tuned!

Have a blessed day, and I'll see you again tomorrow!

Ten little monkeys jumping on the bed...

Happy Friday! (Insert Rebecca Black song) By the time most of you see this you will be done or close to done with work for the week. I have to say I'm jealous. Due to one of my coworkers being on vacation, I will be working the overnight shift tonight. It's 2:30 PM now, and after a bit of lunch and a little grocery shopping I will have to try and get a nap so I can at least survive the night. Since I'm trying to avoid caffeine, particularly because of its dehydrating properties, I'm not wanting to have any coffee while I'm at work, but we'll see how the night goes.

Today was my day for strength training, and it went remarkably well. I didn't sweat nearly as much as last time, probably because I've had the A/C set cooler, but it has to also be due in part because I'm adapting to the weight I'm using. It looks like sometime next week I will have to increase the weight for at least some of the exercises to continue my growth. That's exciting, though, because it means I'm making progress.

I'm looking forward to tomorrow with my long run coming up. I've also figured out that after my runs would be a great time to go through a short ab routine. The Power 90 program has a set of 10 ab exercises and it only takes about 10 minutes to go through them all. Obviously I'm not going to put forth a six-pack simply by doing crunches and stuff, but my core muscles could use some specific targeting to get them stronger.

There's lots of time left today for you to get something exercisey done, and with a long weekend ahead for most, ample opportunities abound. Good luck, and I'll see you tomorrow!

Two for one special...

I ran out of time to put up a post yesterday, so you're going to get two days at once now.

I did my strength training routine via Power 90 yesterday and felt great throughout and afterward. Push-ups, squats, lunges, and chair dips are getting a bit easier to perform. Lack of flexibility and/or strength in my upper back and shoulders are preventing me from doing very deep push-ups and chair dips, but there is improvement. I'm only using the Level 1-2 workout right now and have been debating going up to Level 3-4 as it would add an extra circuit to the mix.

I went running after work last night. That went remarkably well. My routine this time was a 5-minute walk, 8-minute jog, 5-minute walk, 8-minute jog, with a 3-minute cooldown at the end. I added a little extra speed for the last 1 1/2 minutes, resulting in a total distance of 2.29 miles, which is a 12:39 pace. Saturday morning will be my first major test of endurance with a solid 20-minute jog. I might have to drop from 5.5 mph to 5.0 mph to get through the whole thing, but that decision will rest on how I feel that morning.

I also weighed myself today and came in at 227.4 pounds. That's 4.2 pounds lost in the last 2 1/2 weeks. I've definitely been helped along by keeping a food diary. I don't look all that different just yet, though I noticed on Sunday that my dress pants fit a tiny bit better than the previous week and my work shirts feel a little tighter in the shoulders and chest, so it seems something is happening. I'd be glad to be closer to 210 or 215 by the race in November just so I'm not trying to carry as much weight on the course, but at the same time, as I've said previously, the actual number on the scale isn't as important to me as the composition of the pounds. If I ultimately weighed over 200 and was below 18% body fat, that would be far better than weighing 180 and being closer to 30% body fat. In any case, hopefully in a few weeks I'll have picture updates that are worth posting.

I trust you're doing what you can to improve your own fitness. Remember, don't be discouraged by setbacks, but focus on how to improve tomorrow. 

Heat wave!

We're supposed to be hitting temps near 100 degrees most of this week. Even inside with the A/C running, I feel a little warm. That is partly because I just finished my strength training workout for the day.

Today's routine went quite well. I could probably increase the weight for a few of the exercises, but I'm going to hold off to make sure I don't injure myself.

Short post today as I need to eat and get ready for work. Look for another one tomorrow!

Exercise isn't pretty...

After a 3-month hiatus I went through the Power 90 Level 1-2 strength training DVD. I only needed a couple of longer breaks throughout the session, which was great, but I can also feel I did quite a bit of work. I did my best to focus on proper form and I think I was rather successful. As for not being pretty, I'm sweaty, red-faced, and could probably use a nap. Oh well.

The rest of this week is going to be...interesting. I'm working my usual evening shift tonight, and when I get off at midnight I'll have 24 hours before I have to return. Friday and Saturday I will be working the midnight-8 AM shift, not very exciting for me. I know I'm going to have to push hard to get my workouts in Friday and Saturday mornings before I get to bed.

I was reminded by a friend today that it's not a good idea to weigh yourself every day, especially if you are trying to lose weight. I think most, if not all, people experience the same thing when they embark on a fitness regimen: the weight initially increases before it starts going down, even if you're doing everything right. At least some of this is due to increasing muscle mass without an equal decrease in body fat. I have weighed myself a couple of times this week, but I'm going to wait until at least next week to share the numbers so I can be sure to account for water weight discrepancies.

It's getting to be lunch time, and then I have to get ready for work, so that's all for today. Have fun out there, whatever you're doing...just get out and do something!

A great way to get Wednesday (or Thursday, depending on your POV), going...

Up and at 'em this evening with a little strength training, and do I feel great! Feeling the tension in my arms right now, but it's a wonderful feeling because it means I was doing some work. I'm pretty sure I'm starting to adapt to the weights I'm using, but still I don't want to push my luck and up them too soon; it's a downfall my dad has succumbed to in the past, resulting in shoulder injuries, and with my history of back trouble, I'd rather play it safe. Anyway, there's no rush for me to pop out six-pack abs or 20" biceps.

My routine was made a little easier by having had the air conditioner on all day so I could sleep. I still sweat a lot, but I don't feel like I could ignite the couch just by sitting on it, either. Whenever we are in a position to buy a house, I'm definitely going to look for a nice, cool basement for exercise purposes.

Where have you struggled when it comes to exercising? What have you done to overcome those issues? What things have you found to be detrimental to getting a good workout?

Time for a twofer...

Welcome to the new week, everyone! I didn't get a chance to put up a post last night, so I'm taking care of that now.

Yesterday I completed my strength training workout and had to sit for a while before I could get going again, mostly because my stomach felt a little weird. I think I was a little dehydrated, because after getting down some food and water, I was doing just fine. I kept the weights at the level from last Friday, and while it was a challenge, it felt great. I don't think I'll be increasing the weight for anything this week, but might add a bit by next Friday. We'll just see how things go.

Tonight I finished my cardio/ab routine and am feeling fantastic.  The ab portion went very well, with only a few short breaks in the middle of some of the sets. I'm guessing this is due partly to increased abdominal strength and partly to well-rested abs from having missed the workout on both Thursday and Saturday last week.

I've still got a little tweakiness in my left knee, but it primarily bothers me when I'm sleeping and not during my exercises. Stretching is still a priority to see if I can get that worked out.

My wife has been making supper for a while, and I smelled it cooking during most of my workout. With that in mind, I leave you to your own devices as I prepare to consume some calories.

One more down!

Due to a messed up sleep schedule and other things, I didn't get a cardio/ab workout in yesterday. Rather than beat myself up for that, I got busy tonight and did my strength training routine. As I mentioned on Wednesday, I upped the weight for all of the exercises (except Lawnmower, which I had increased on Wednesday). The Bicep 21 exercise was quite difficult, especially the third portion where I had to do 7 full curls. But I made it through and feel great as a result.

I can tell I have a bit of increased flexibility in my hamstrings as I was able to do the bent over stretches with straighter legs and overall better results today. That's amazing to me, and I look forward to continued progress. I did a bit of foam rolling to work on my IT bands, too, and I think that has helped me feel better tonight.

We're grilling out tonight, and as that is my department, I have to get downstairs and get to it. Good luck with your own endeavors today.

For fitness!

One more day...

Hey there, sports fans! It's another great day for working out, and I feel fantastic after completing my session. I added 2.5 pounds to the Lawnmower exercise but kept everything else the same. I've already planned for Friday by adding 2.5 pounds to everything else, shooting for a minimum of 8 reps (I've been doing 10 per set so far) and building up from there.

I also had my wife take measurements for me today. Here's how they came out:

Neck: 16 3/4"
Right bicep: 14"
Left bicep: 14"
Chest: 46 3/4"
Waist: 44 1/2"
Hips: 43 1/2"
Right thigh: 24 1/4"
Left thigh: 24 1/4"
Right calf: 16 1/4"
Left calf: 16"

I also weighed myself today out of curiosity. That came to 226.8 pounds with 34.6% body fat. The body fat percentage probably isn't the most accurate being from one of those digital scales that uses electrical impulses, but that number also isn't far off from my last more accurate measurement using the BodPod in Rochester. Building muscle and cutting body fat are my priorities, not necessarily seeing the number on the scale go down, though I still would like to have a total weight of 190-200 pounds with 14-17% body fat. Definitely have a ways to go for that!

It's been exciting to share my updates thus far, and I look forward to many more. Happy trails!

Oh what a wonderful feeling...

Well, another day of cardio/abs under my belt, another day of feeling pretty good. I was especially excited tonight by my ability to kick a little higher during that portion of the routine. Some of that is due to increasing flexibility, some likely from this being the first cardio workout of the week. In any case, it was a lot of fun and quite encouraging.

The ab routine is getting just a little bit easier with each session. Fitness bloggers, writers, and/or experts seem to be split on the value of doing ab exercises. I know, of course, that no amount of crunches or whatever is going to give me a visible six-pack--the only way for that to happen is to lose enough body fat for the underlying muscle to show through. However, I think there is good reason to do ab exercises in order to strengthen the core muscles, since so many other movements rely on the core to be executed properly. Oh well, I'll leave the debate to the experts and go more on how I feel as a result.

I hope you've managed to find some time for activity today. I'm getting to the point now that skipping workouts makes me feel worse. Whodathunkit?

The weather can't stop you when you exercise indoors...

It's raining at a good clip outside, and there's a fair amount of lightning and thunder. However, I am nice and dry--relatively speaking--here in my apartment. One more strength training workout under my belt, one more day of getting a bit stronger.

It's fun to look back over the last few weeks and see my numbers increasing. On May 1st, I could only do 8 chair dips with a good deal of struggling. Today I did 10 with little trouble. Today, too, I was able to do the narrow push-ups without widening my foot stance. And my squats seemed to get a little deeper with my back a little straighter.

I'm enjoying this evening, especially since I was able to get to sleep almost immediately after getting home this morning and thus could wake at 6:30 PM without feeling too tired. I could almost take a nap now, but that's mostly post-exercise tiredness and it should pass as soon as I get a little something to eat.

Isn't it fun to improve your overall health? Remember, though, not to neglect the most important things in life: God first, family second. No goal, no matter how admirable, is worth jeopardizing the priorities of God and family.

First full week completed...

Finally, with this being my 5th week working through Power 90, I have completed an entire six-day workout schedule. I'm glad I was able to stick with it, although tonight I was definitely thinking of skipping.

It's great to see a little improvement in my endurance and flexibility. I'm making progress, that's for sure, even if it's just a little bit at a time.

I'm especially pleased with how I was able to do the ab routine tonight. Because I can't put my legs up in the air and keep them anywhere close to straight, I've been assisting myself by putting my heels on the wall when doing the Superman Crunch. Tonight I was able to get up a little more and didn't experience the twinging in my leg, which is of great encouragement. I need to keep working on my hamstring flexibility and my ankle strengthening, but I'm glad to see that already changes are being made for the better.

And now, I have to get supper and get ready for work. See you all on Monday!

A great way to get Friday going...

Whew! What a workout! Tonight, as promised, I upped the weight on just about every exercise. I kept Back Flys, Two-Arm Kickbacks, and Shoulder Flys at 12.5 pounds, and my regular Bicep Curls at 20. Everything else was up to 15, and I could really feel it by the end. It's an amazing feeling, and I'm looking forward to see it carry through next week.

Short post tonight because I got supper going on the grill just before I started exercising and it's time to tend to that. Beef ribs and a whole mess of grilled veggies (the veggies have a lot of butter on them to assist in the steaming and flavoring process, so don't get too excited about that portion). Even though it's after 10, it's such a nice evening that we're planning to eat on the deck.

If you've been pushing hard this week, you deserve a treat. Do something special for yourself. See you tomorrow!

Drum roll please...

...and, TA-DA!

Welcome to the 100th post of this blog! I didn't realize I was getting so close to 100 until just a few days ago, and the thought was exciting. Now, granted, I started this blog over a year ago, so 100 posts might not seem like a big deal to you. What is a bigger deal to me is that I have been trying to stay consistent with my workouts for a little over a month, and it's been a blast doing so.

Cardio/abs routine tonight, and I have to say it was my best showing yet. The power yoga segment right after the initial stretch is getting easier, and tonight I blasted through the ab exercises with good form all the way. I've been progressing with baby steps all along the way, but each time I improve, which makes me think there isn't anything I couldn't eventually accomplish. Don't you love that feeling?

My chiropractic adjustment this morning was likely at least a portion of help for what I was able to do tonight. My chiropractor had me do a couple of exercises when I explained a bit about some knee and hip pain I've been experiencing in my left leg (generally when I'm sleeping). One of the exercises showed that my left ankle is quite constricted compared to the right. Since the ankle is supposed to be a flexible joint and mine is impeded, my knee is compensating, which in turn is throwing my hamstrings for a loop and keeping them tight. To help correct this problem, he wants me doing 12 squats a day, making sure to keep my feet shoulder-width apart with toes pointing forward and my weight distributed to the outside of my feet rather than the inside. With my arms raised straight up, I need to squat while keeping my back as straight as possible. Keeping those arms up adds an element of difficulty, but I can see how it's helping me go slow and maintain proper form throughout the exercise.

All in all, it's been a great day, and now I'm looking forward to some time with my family. G'night!

It's important to set goals...

I've been reading lately from the website NerdFitness.com. They have some interesting information over there. One thing they push for is to eat according to the Paleo Diet. Now, I don't agree with the premise of this diet in that it is evolutionary in nature, and I have not personally experimented with the prescribed meal plans, but it sounds interesting and I am going to give it at least somewhat of a try. The key point they make with which I am in absolute agreement is that you shouldn't be eating processed foods. It's hard not to, as they are everywhere, but with some diligent searching and planning, even growing some of your own foods, it can be done.

Another thing that is stressed at NerdFitness is not coming to exercise or fitness with vague goals like, "I want to be healthy" or "I want to increase my level of fitness." Instead, set specific goals like, "I want to bench press 200 pounds" or "I want to maintain my body fat at less than 15%." Being accountable to at least one other person will help keep you on track with your goals, and making things interesting can be a huge inspiration (one success story tells of the person making a $500 bet that he could reach his goal).

I don't necessarily agree with the NerdFitness stance that programs like Power 90, P90X, Insanity, etc., are necessarily junk. I recognize that there is a bunch of marketing involved with these and other programs, especially when it comes to pushing various supplements. Frankly, I don't see a huge difference between the BeachBody company (which produces the programs mentioned above) and NerdFitness. BB endorses supplements, NF doesn't, but both encourage regular workouts and a drastic change in diet for most of America. There is more free information at NF (the BB site is, as far as I've seen, mostly an advertisement for their various DVDs, equipment, and supplements), but if you want the "full program" from NF, you're still going to shell out at least $40.

Okay, enough of my rambling. Feel free to check out the sites I've mentioned and come to your own conclusions.

I feel incredible after completing my workout for tonight. Some of the exercises seemed especially easy, so it looks like I'll for sure be upping the weight on Friday. I even got started today. I increased the weight for Open Arm Curls and Bicep 21's from 12.5 to 15 pounds. I should be able to do the same for the Military Press, Swimmer's Press, and Lawnmower exercises for sure. It's definitely encouraging to see that change coming!

On another note, I will be finishing my stint on the overnight shift in 4 weeks, and I am very much looking forward to that. The last couple of days have been fairly warm, especially considering that it snowed on May 4th. I've been doing my exercises in the evening after I wake up, and my room is pretty stuffy by then, even with the A/C running all day. Once I get back to working the evening shift, I'll be working out in the morning after I get up, and if I've been able to leave the window open all night, it should be a nice temperature for exercising.

And now, I need some food. Happy Wednesday to you all!