Monthly Archives: March 2014

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 →

AM: 55 min elliptical machine Bonus: I shoveled the snow on our walkway and 3 sets of stairs into the house. Today was lazy day. The Fed GOV was closed today so I did not need to go into work. … Continue reading →

AM: 4 rounds of 6 reps dumbbell routine leg press 180-15 270-15 360-15 450-15 540-12 630-12 Bench press 135-15 185-5,6,5,5,5 Leg press 540-10 450-10 360-10 270-15,15 180-25 EZ-bar curl 60-8,8,8,8,8 PM: 78 min hike at great falls area in VA. … Continue reading →

AM: 45 min elliptical machine PM: 45 min elliptical machine Today I had an amazing day planned. We were going to go hiking because the weather was so warm. But the plans fell apart. We needed to drop off my … Continue reading →

AM: 4 rounds of Dumbbell routine 25 lbs 6 reps each assisted pull ups 3 sets of 3 hack squats 90-12 180-12,12 EZ-bar curls 70-5,5,5 Hack squats 180-12,12,12 EZ-bar curls 50-12,12,12 Hack squats 180-10,10,10 seated shoulder press +90-12,10,10,10 Tri’s 47.5-15 … Continue reading →

AM: 20 min walking on treadmill at incline 40 min elliptical machine PM: 30 min elliptical machine Crazy work day! Some days just are. We had someone turn in a task request and expect it to be done in 2 … Continue reading →

AM: 3 rounds of 5 reps 25lb dumbbell routine leg press 180-12 270-12 360-12 450-12 bench press 135-15 185-5,5,5 leg press 360-12,12,12 Lat raises on smith machine +50-10,10,10 Hack squats 90-10 180-10,10,10 EZ-bar curls 60-10,10,10,10 PM: 30 min elliptical machine … Continue reading →