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Published on: 18-March 2011

This morning started off with a treat.  Woke up at 4:00 and met some friends at 4:30 to put some much need miles in. Check out our little rout.  Almost 5 miles, and If I had known it was that close I would have kept going ….. oh well.


ahhhh

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Published on: 17-March 2011

Thursday, a much needed day of rest.  Today we were scheduled to have a big meeting, so I made sure that I was 100% prepared and what happened?  You guessed it !  They moved the meeting…..oh well atleast I am prepared for it when it happens. so since we did not have the meeting it[…]


Wed PM Workout

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Published on: 16-March 2011

Seated machine preacher curls 45# – 3 x 10 Standing straight bar curls 25#’s 3 x 10 25#’s 1 x 15 Lat machine 45#’s 3 x 10 Bentover dumbell rows 1 set 70# x 10 Dumbell single arm curls 25#’s 3 x 15 Standing curls (ez bar) Note: weight is per side 40# x 10[…]


Wed Lunch workout

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Published on: 16-March 2011

  Pull-up x 7 Chin-up x 7 Pull-up x 7 Wide Grip Lat pull downs 10 x 120# 10 x 150# 6 x 180#   Standing Shoulder Presses 10 x 95# 10 x 95# 10 x 95#       Machine Seated Shoulder Presses 3 x 10 80# 3 x 10 80#


Monday – Lunch Workout

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Published on: 14-March 2011

Today’s lunch workout started out as normal but got kinda competitive. On the last sets of bicep cable curls we ended jumping weight until we had the whole stack. Could not do one however Terry did 10. Was feeling pretty strong today, the flat bench is still giving me some trouble but my Incline bench[…]


Workout log

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Published on: 11-March 2011

Warm-up 25 x10 hammer curls 3 sets x 10 reps standing easy curl bar with 25 2 sets x 10 reps tri push downs SUPER SET 3 sets x 10 reps each Bicep cable curls (80,90,100) Triceps overhead pullover (70,80,90) An Ripper X Cable biceps curls 10 x 110


Evening Work Out

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Published on: 13-January 2011

Well Since I was behind in my Pull-Up and Push-Up program I figured I would Catch up. I started with pull-ups (these were done at home on my doorway pull-up bar.) Level 4: Week2: Day2 08 Pull-Ups (Check) – 90 Sec Rest 09 Chin-Ups (Check) – 90 Sec Rest 08 Pull-Ups (FAIL) – 3Min Rest[…]


Run-Run-Run

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Published on: 13-January 2011

Ran the same rout as I did the other day, out and back.  Better time today & got to wear my new shoes again1m 07:30 D:02s2m 14:46 (7:14) D:18s3m 22:17 (7:31) U:115K 22:59 D:12Pace: 7:23.85 12 sec faster then the last time running this routeRunKeeper


Daily Report (Evening)

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Published on: 12-January 2011

Evening work-out with Ninja – JRPull-Ups (90 Sec rest between sets)For some reason I do not like the feel of the pullup bar that is provided in the gym plus there is no spot to “regular” width pulls so I end up using the frame of the cable cross-over machine.  I like it a lot[…]


Daily Report (LUNCH)

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Published on: 12-January 2011

Today was apparently a catch-up day.  I had forgot my wind breaker and It was cold and windy out side so that took care of my run.  Since I did not get the oppertunity to work out Monday Evening due to snow / ice I figured that a lunch time POWER work out, pun implied,[…]


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