Y3W6 Day 3

Posted on March 13, 2013 by admin

AM:
12 min jog

leg presses
180-15
270-15
360-15
450-15
540-12
630-12
720-10
540-10
450-10
360-10

Incline bench press
135-10,10,10,10

leg extensions
110-12
130-12
150-12

Lat pull downs
120-10,10,10

Today was another busy day at work and tomorrow I will be offsite which is always interesting.

In the afternoon I pedaled my bike while my wife jogged as bonus exercise for me.

Tomorrow is her birthday and I have a small surprise for her. It will be delivered to her work. I also have the punk’d gifts that we share with each other for birthdays. I bought her a cake mix in the box for both a yellow cake and a devil’s food cake and some gum.

Posted in fitness, weight lifting, weight loss | Tagged | Comments Off on Y3W6 Day 3

Y3W6 Day 2

Posted on March 12, 2013 by admin

I forgot to add a picture from last night’s dinner! Ground lamb with mashed chick peas, potatoes with onions, peppers and mushrooms, and a side of asparagus. Oh so tasty, but boy did it work my digestive system!

IMAG1255

AM:
16 min of walk 1 min jog 1 min
(Bathroom break! I did bad things in there, I feel sorry for anyone using the locker room after I did my business)

20 min walk a min jog a min
15 min elliptical machine

Today was an active day with ups and downs but most of all I was busy. I did not make it to the gym for an afternoon workout but I did catch up on the Walking Dead. I got to fit my shows in where I can!

Posted in fitness, weight lifting, weight loss | Tagged , , , | Comments Off on Y3W6 Day 2

Y3W6 Day 1

Posted on March 11, 2013 by admin

AM:
25 min elliptical machine

squats:
bar-10
95-10
135-5
155-3
175-1

leg presses
180-12
360-12
450-12
540-12

dumbbell overhead press
40-7,7,7,7

hack squats
180-10,10,10,10

ez-bar curls
60-12,12,12,12

PM:
20 min lower body elliptical machine

Posted in fitness, weight lifting, weight loss | Tagged , , , , , | Comments Off on Y3W6 Day 1

Y3W5 Day 7

Posted on March 10, 2013 by admin

AM:
6.5 bike ride with my wife jogging

PM:

60 min hike near Turkey Run Park and the CIA in Langley.

The hike was cool. We started at a place where we have hiked for years a took a trail we walked past many times and never tried. Today we tried it. It was cool. We will be back. There were water crossings and enough people hiking through it that it is a well known trail, just not known to us.

IMAG1250

IMAG1251

IMAG1252

IMAG1253

IMAG1254

Posted in fitness, weight lifting, weight loss | Tagged , , , | Comments Off on Y3W5 Day 7

Y3W5 Day 6

Posted on March 9, 2013 by admin

What an active day!

Today I decided to go for a jog by myself. I did 3 miles at a really slow pace. And it kicked my butt! I was feeling really done before the 3 miles were up and would have quit if I had been on a treadmill and had an easy way out. Once I got home I did 20 minutes on the exercise bike to give me about 1 hour of cardio. From there we needed to drop off my wife’s vehicle for state inspection. It was a good thing too my had expired last month and I did not realize it. I could have gotten a ticket parking on the street by work all last week! So that meant we needed to walk home about 1.5 miles. We had decided to go to the local community center for a home and garden show. With both vehicles in the shop we needed to pedal our bikes there and back. Once we were done and rested at home a bit we needed to ride our bikes back to the service center and pick up our trucks. We also went to the mall and walked around some. most active Saturday in a very long time.

Posted in fitness, weight lifting, weight loss | Tagged , , , , | Comments Off on Y3W5 Day 6

Y3W5 Day 5

Posted on March 8, 2013 by admin

AM:
20 min walking at 10% incline
30 min elliptical machine
10 min bike

PM:
1 hour bike ride as my wife jogged.

Today was another good day. It flurried as I walked into work. I half expected it to stick and accumulate just to add insult to injury for the weather reports of snow for us this week. This weekend is supposed to be warming up so I am expecting good things to come.

Posted in fitness, weight lifting, weight loss | Tagged , , | Comments Off on Y3W5 Day 5

Y3W5 Day 4

Posted on March 7, 2013 by admin

AM:
25 min elliptical machine

squats
bar-10
95-10
135-5
155-1
175-1
135-3

Bench press
135-15
185-5
205-3
185-4

Lat pull downs
120-10,10
140-5,5

Today was a desk bound day. I was going out of my mind with all the typing and documenting I needed to do. It needed to be done so I don’t feel bad, but it was tough sitting there typing. I hope tomorrow may bring some active work. It also looks like this weekend is going to have some warmer weather coming in.Hopefully all the snow we got will melt. Yep all that snow that did not stick. On the way into work I did see something cool. There is one house on my walk where the family has 2 young kids. They were able to scrape together enough snow to make a small snowman. I thought that was cool. I pictured in my mind all the neighbors coming together to bring small handfulls of snow over just to make it happen. Sure it did not happen that way, the yard is very shaded, but in my mind’s eye it was a cool scene.
IMAG1245

And I have not done a dinner picture recently so here is a super salad from tonight. My wife went with eggs and I went with chicken, this is a picture of hers.

IMAG1247

Posted in fitness, weight lifting, weight loss | Tagged , , , , | Comments Off on Y3W5 Day 4

Y3W5 Day 3

Posted on March 6, 2013 by admin

Snowpacolypse! Snowmeggadon! Snowquester! Snow storm of the year! Yep we got punked again. All the hype, all the news stations going on and on about the snow. We got puddles in our yard from THE RAIN!

IMAG1243

That was at 4:30 AM. Here is what my front yard looked like at 3:30 pm.

IMAG1244

Great job weather team. How could each station be so wrong? Like dummies in high school copying off each other for a test no one studied for. I told my coworker yesterday that the air temps were too high at near 40 degrees and that the snow would not be sticking. We did get off work today since the Federal Government shut down, schools were closed and the fear was there of terrible things to come. Thanks again news channel 5, 9, 4, and every other station selling the hype.

AM:
11:50 min mile

leg presses
180-15
270-15
360-15
450-15
540-15
630-10
540-10
450-15

super sets of hack squats and dumbbell overhead presses
DB presses
30-10,10
40-7,7,7

Hack squats
180-10,10,10,10,10

EZ-bar curls
70-10,10,8,8

What a day. There were many TV shows watched and a nap also. It is always nice to work a nap into a restful day.

Posted in fitness, weight lifting, weight loss | Tagged , , , | Comments Off on Y3W5 Day 3

Y3W5 Day 2

Posted on March 5, 2013 by admin

AM:
11:45 min mile
50 min elliptical machine

Something did not agree with me at lunch today. My stomach started acting up at work and by the time I was home I needed to spend some time in the oval office.

Tomorrow is going to be an interesting day. We are expecting a winter apocalypse with a mix of rain, snow and wind. It might be a lot of hype, it might be a bad storm. Seems the weather folks get us all wound up and then nothing happens. In the “fear of the storm” local communities and towns had their resources deployed more than 24 hours before the storm spreading salt and sand. Kind of dumb since it is supposed to rain first anyway and wash the treatments away. Thanks and the fact the traffic from 2 rush hours will have worked most of the salt and sand over to the shoulder of the roadways. Government waste at its best.

Posted in fitness, weight lifting, weight loss | Tagged , , , , | Comments Off on Y3W5 Day 2

Y3W5 Day 1

Posted on March 4, 2013 by admin

AM:
20 min of jog a min walk a min

Squats
bar-10
95-8
135-6
155-3
135-5

Bench press
135-15
185-6
205-5
225-3
185-5

Super sets of curls and hack squats
EZ-Bar curls
60-10,10,10,10
Hack Squats
180-10,10,10,10

Today was another busy day. Work, work, work! That is a good thing though. On the down side we are almost caught up which means days of documenting what we have done. I am looking at ways of getting to bed earlier to help me feel better during the day. I am averaging 6 to 6.5 hours of sleep a night during the week and that is not enough for me. A few years back I was getting to bed much earlier and having between 7 to 8 hours of sleep and feeling better in general. My wife is also looking to get more sleep. Rest is a good thing and an import part of exercising.

Posted in fitness, weight lifting, weight loss | Comments Off on Y3W5 Day 1