Category Archives: Uncategorized

AM: 5 rounds of 8 reps with 25 lb dumbbells Push-ups overhead press body weight squats dead lifts alt arm curls sit-ups leg press 180-15 270-15 360-15 450-15 540-15 360-15 Bench press 135-16 185-5,5,5 135-15 PM: 20 min bike Today … Continue reading →

AM: 52 min elliptical machine PM: 40 min elliptical machine I have received some constructive criticism from a family member and want them to know I thought about what they said and will make every effort possible to limit my … Continue reading →

AM: 5 rounds of 7 reps 25 lb dumbbell routine (26 min) Hack squats 90-12 180-12 270-12 Assisted pull-ups 4,4,3 hack squats 270-12 180-12,12 seated shoulder press machine 3 sets of 12 Hack squats 180-12,12,12,12 EZ-Bar curls 70-8,8,8,8 hack squats … Continue reading →

AM: leg press 180-15 270-15 360-14 450-15 Bench press 135-16 185-6,5,5 (BATHROOM BREAK!) 30 min elliptical machine PM: none. Last night we had chili with black beans for dinner. I had 2 bowls. That was a mistake. I was farting … Continue reading →

AM: 1 hour 54 min hike at Donaldson Run. Today was a lazy kind of day. It was in the 40’s and I was having a hard time getting going. We decided on a local hike and I decided on … Continue reading →

AM: 30 min elliptical machine PM: 2 hour 44 min hike at Seneca Park along the Potomac river Today was amazing! We took a long hike and had a great time. We saw Cardinals, horses, and otter! and heard frogs … Continue reading →

AM: 5 sets of 7 reps 25 lb dumbbell routine Push-ups overhead press body weight squats dead lifts Alt arm curls sit-ups leg press 180-15 270-15 360-15 450-15 540-15 Bench press 135-12 185-5,5,5,5 leg press 540-10,10,10 assisted pull-ups 3,3,3 Leg … Continue reading →

AM: 55 min elliptical machine PM: 40 min elliptical machine Today was a good day. I needed to tighten my belt another notch. This is the second time I had to do that. Good things are happening even though the … Continue reading →

AM: 4 rounds of 7 reps Dumbbell routine with 25 lb dumbbells (24 minutes) hack squats 90-12 180-12 270-12 360-10 270-10 180-10 Bench press 135-16 185-5 205-4 185-5,5 135-15 seated shoulder press machine 3 sets of 12 PM: 30 min … Continue reading →

AM: 50 min elliptical machine PM: 30 min elliptical machine Today was an off site day. It went well though the equipment I was connecting was not there. I did what I could and someone else will need to take … Continue reading →