Category Archives: Uncategorized

AM: hack squat 90-12 180-12 270-12,12,12 180-12 bench press 135-15 185-8,8,8,6,5 leg press 250-12,12,12 butterfly machine 100-12,12,12 15 min elliptical machine PM: 42 min elliptical machine My gym workout this AM was a good one. I was strong with my … Continue reading →

AM: 1 mile job in 12:02! 18 min total jogged 4 min walked for warm up and cool down 30 min elliptical machine PM: 40 min elliptical machine It felt great to get a mill in about 12 minutes. I … Continue reading →

AM: leg press 180-15 270-15 360-15 450-12 540-12,12 450-12 assisted pull ups +78-2,2 +120-8 Assisted dips +72-4,4 +120-12,12 25 min elliptical machine PM: more decorating for Halloween. It was fun I got some screams and the kids got terrified. I … Continue reading →

AM: assisted pullups +102-5,3 +120-5,5 Assisted dips +102-5,5 +120-8,8 1 mile jog 12:26 10 min elliptical machine PM: 48 min elliptical machine Today was a trip to Manassas. The work went OK so that was good. I am hoping for … Continue reading →

AM: hack squats 90-12 180-12 270-12,12 Dumbbell overhead presses 40-7,7,7,7 hack squats 180-12,12,12,12 EZ-bar curls 60-12,12,12,12 10 min bike 15 min elliptical machine PM: 48 min elliptical machine Nothing special today. My ankles were still sore from the hike yesterday … Continue reading →

Epic hike day! 4.5 hours starting in Bull Run regional park, taking the Bluebell trail to the Bull Run Occoquan trail for a few miles then back on the remainder of the Bluebell trail. My gps tracker in my phone … Continue reading →

AM: 12:40 1 mile jog 30 min elliptical machine PM: Walked for 40 to 50 minutes at the Dulles expo center. Today was a bit of a rest day after a rough Friday night with work. I enjoyed myself though. … Continue reading →

AM: hack squat 90-12,12 180-12,12 Bench press 135-15 185-5 205-3,3 30 min elliptical machine PM????? Today was one of the worst days at work. Two days ago an important project was identified. The project leader and all involved bullshitted for … Continue reading →

AM: 24 min of walk 1 minute jog 2 minutes 20 min elliptical machine PM: 13 min jog 1 mile straight Walked 2 minutes 30 min elliptical machine Today was a milestone for me. I was able to jog a … Continue reading →

AM: leg press 270-12,12 360-12,12 450-12,12 540-12,12 Assisted pull-ups +108-6,5,5 Assisted dips +108-6,6,6 24 min elliptical machine And so the rain comes. we were on rain watch all day and now in the evening it is here. With the temperature … Continue reading →