Category Archives: Uncategorized

AM: leg press 180-15 270-15 360-15 450-15 540-15 630-15 540-15 450-15 bench press 135-20 185-6 205-3 185-5 135-12 shoulder press machine 3 sets 20 minutes walking on treadmill at incline PM: 20 min bike Today was a busy day. I … Continue reading →

I am into my 4th year of the website! AM: 30 min stair climb machine 30 min elliptical machine Today was a busy day at work with lots of bending, squatting, twisting and turning. After work it was grocery shopping … Continue reading →

AM: bike ride along the C&O canal Today was not a spectacular day for me. I stayed up late with a neighbor watching UFC fights until 1AM. I had 2 beers and some chips watching the fights. I woke up … Continue reading →

AM: hack squats 90-15 180-15,15 incline bench press 135-8,8,8 35lb dumbbell dead lifts 10,10,10 30 min elliptical machine PM: 36 min bike ride through the neighborhoods Tonight Nicky Catone is fighting in the UFC! my neighbor is coming over and … Continue reading →

AM: 25 min stair climb machine 25 min elliptical machine PM: 25 min bike TGIF! I am ready for the weekend. I need sleep! Work today was OK. I was busy for some of it and slacking for some of … Continue reading →

AM: Hack squats 90-15 180-15,15 60 lb EZ-Bar curls 10,10,10 Chest fly machine 3 sets of 10 40 min walking on treadmill at 5% incline PM: 20 min walk at lunch time Today was an OK day. We were busy … Continue reading →

AM: 25 min stair climb machine 20 min elliptical machine PM 20 min knee raises, jogging in place, sideways shuffle, squats Today was a better day at work. My coworker was back so things flowed better. I was able to … Continue reading →

AM: leg press 180-15 270-15 360-15 450-15 540-15 360-15 Bench press 135-20 185-7,6 135-12 Leg extensions 3 sets Tri curls 3 sets 25 min walking at incline on treadmill PM: 25 min bike I was solo again today. My buddy … Continue reading →

AM: 25 min stair climb machine 20 min elliptical machine PM: 20 min bike I worked solo today since my buddy had a family emergency. It was OK and I was able to handle all I needed to. Lately I … Continue reading →

AM: 25 min stair climb machine 20 min elliptical machine PM: 37 min walk through the neighborhood. Today was a crazy day. I woke up at 4:30am and needed to poop. So I got up. after doing my business the … Continue reading →