Thanks John! I have some shorter term goals too in mind with regards to consistency for workouts and times but ya.. I agree. I think something to work towards that is extremely reasonable makes good sense. I am so very excited to see how my body will respond to training at a lower weight. No more injuries!!! As I get further into the program I'll try to work on the diet to support it too. Right now I'm at 1200 - 1500 calories and 100 - 120 grams of protein and consistently losing 2lbs a week. Going to need to be careful I don't put myself into starvation mode. I think those values should be good the first few weeks though. I'm guessing that I am going to need to get back up to around 1800 - 2k in a few months though and add in some more protein and carbs. We will see. I'll work with my surgeon on it once I make the changes.

I call today day 1 because this is the first day I finally got my ass out the door running in a while. Did 30 min sprint/run/walks plus 10 on the eliptical. Decided in October next year I will be doing a Sprint Tri. Will help keep me focused. I have a structured training plan in mind but these first few weeks I'm just going to get back into a routine then start that. I did end up with an exercise induced asthma attack but nothing a few puffs of albuterol couldn't fix. It's such a beautiful fall day out and it was fun to run through all the leaves. Glad I went. Tommorow I need to start out a bit earlier. 9:15am and I have not left for work yet and still need to shower. Its ok though.. no meetings today and I needed to do this so bad.

Dancing is so fun.... and it is a great exercise.

Shoulders exercises: Arnold press Front dumbbell raise supersetted with seated rear Delt machine Prone bench Lateral raises (straight, diagonal, out) Rotator cuff exercises Bicep exercises: Incline bench dumbbell curl Seated Concentration curl Seated hammer curl Triceps exercises: Two arm overhead dumbbell extension supersetted with triceps pressdown Dips Finished up with 30 min. of high intensity Cardio. Went home and pounded the protein!! I was a real Weekend Warrior. Friday I ran about 3 miles with my son.(about a 9:30mile pace). Saturday, I took a bike ride....got to make up for all the beer and wings I ate watching the Buckeye game

Hi John, It was nice meeting you with Val on Wednesday. Looks like you had a great workout. I did a 1 hour Pilates class yesterday. Enjoy your weekend. Julie