Y3W2 Day 1

Posted on February 11, 2013 by admin

AM:
25 min elliptical machine on level 20 (MAX level)

squats
bar-10
95-8,8
135-5,5,5

Triceps cable curls
50-15
60-15
70-10
85-10

leg extensions
110-12,12
130-12,12,12

Barbell overhead presses
95-5,5,5

I woke up early to pee and stayed up since it was 3:15am and close to the time I would be getting up. Would an extra 22 minutes actually give me the rest I need? Not a chance. I would be lucky to fall back asleep for 10 minutes. So that got me to the gym early and that allowed me to work out longer than normal. I was really feeling it to. Today was a very busy day at work and I was on the go the whole time. When I got home I did not exercise. I was sore from my morning workout and from work. I might even take some Advil before I head to bed. Today was a good day no matter what. AND I watched the Walking Dead once I got home. That show rocks. Even slow episodes give glimpses into possibilities that make you wonder where are they heading?

I almost forgot, Steak, mushrooms and spinach for dinner, YUM!

IMAG1220

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Y3W1 Day 7

Posted on February 10, 2013 by admin

AM:
25 min lower body elliptical machine

Bench press
135-15
185-8
205-5,4
185-8,7,5

EZ-Bar curls
50-15
60-12
70-6
60-8
50-12

I did a bonus workout with my wife. She is training for another 10 miler race that is in 10 weeks. She jogged and I rode my mountain bike in the extremely low gears and pedaled as she jogged. I did not get a great cardio workout like this but my leg muscles burned from the effort so that was OK with me.

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Y3W1 Day 6

Posted on February 9, 2013 by admin

AM:
25 min elliptical machine level 19!

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

Today was a rest day too. I had some plans to go to a “trade show” but decided not too. I have enough consumables in stock and was worried I might see a new product or product line that would inspire me to make a purchase. I did however use some of my free time to clean a couple of my guns. They were slightly dusty, but since I have not been to the range lately they needed very little attention. I even found time to take a nap this afternoon. It is always great to fit a nap into a day when you are tired.

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Y3W1 Day 5

Posted on February 8, 2013 by admin

AM:
25 min elliptical machine level 18

Barbell overhead presses super sets with hack squats
95-7,7,7,7,7
180-10,10,10,10,10

EZ-bar curls super sets with dead lifts
50-15,15,15
135-8,8,8

PM:
30 min bike

Today was a very busy day at work. Plenty of running around. It was good to be so active but at the same time I was really tired too.

Diner tonight was a creative one. I bought some ground lamb and made a middle eastern inspired meal. I sautéed some minced onion, garlic and spinach with ground cumin, onion powder, ground garlic, salt, pepper, cayenne pepper, and tandoori spice. I let it cool the added it to the ground lamb and 2 egg whites. I molded the mix into long kabob-like patties and cooked them in the frying pan. I also boiled come chick peas with garlic and onion and mashed them as they cooked. I added a little bit of instant mashed potatoes to thicken it up and give it the slight potato flavor. I also made some couscous. I really enjoyed it! I should have cooked some veggies too but forgot to do it. next time…

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Y3W1 Day 4

Posted on February 7, 2013 by admin

AM:
10 min jog
15 min walk at incline

squats
bar-10
95-8
135-6
155-5
135-5

Triceps pull downs
50-15
60-12
70-10
85-8
100-4
85-5
70-8

PM:
dumbbell over head presses
25-10,10,10

body weight squats
10,10,10

I got up extra early so I could still get my gym time in. I was up at 3:15am. I was working off site today and needed to travel 1 hour away. Today was an interesting day. On the plus side I got to see two of my Bro-in-laws and 2 nephews. Way cool. They enjoyed the auto show today. I am jealous.

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Y3W1 Day 3

Posted on February 6, 2013 by admin

AM:
25 min elliptical machine level 18

leg presses
180-12
270-12
360-12
450-12
540-12
630-12
540-12
450-12
360-12

Bench press
135-15
185-6,6,5

PM:
30 min bike

Tomorrow is set to be an interesting day. I will be working off site and will need to either get up extra early or cut my workout short. I have not decided yet, but must before I go to bed. Oh Well!

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Y3W1 Day 2

Posted on February 5, 2013 by admin

AM:
25 min elliptical machine level 18

Assisted pull-ups +20 plates
5,5,5,5,5

Leg extensions
90-15
110-15
130-15
150-15
170-10
150-15
130-15

EZ-Bar curls
60-10,10,10,10,10

Legs and curls were done as super sets.

Today I was really tired. I got home sat on the couch and before I knew it I was laying on my side watching tv. I skipped the PM workout and am now heading to bed at 8:15. A good night of sleep will go a long way.

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Y3W1 Day 1

Posted on February 4, 2013 by admin

Happy New Year website!

AM:
25 min elliptical machine level 18

barbell over head press
95-6,6,6,6,6

hack squats
90-10
180-10
270-10
180-10
90-10

the weights were super sets.

PM:
supersets of push-ups and body weight squats
push-ups 10,10,10,10,10
squats 10,10,10,10,10

My muscles feel worked!

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Y2W52 Day 7

Posted on February 3, 2013 by admin

WOW! today marks the completion of two years with the site. This has been an exciting ride so far. I am hoping for better things to come in the following year.

AM:
30 min bike

Today was a grocery shopping day and couch day. Both of us took advantage of laying around today. Tomorrow it is back to the gym!

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Y2W52 Day 6

Posted on February 2, 2013 by admin

AM:
25 min elliptical machine level 17

hack squats
90-10
180-10
270-10
360-10
270-10
180-10
90-10

Bench press
135-15
185-8
225-2,1
185-7,7,6,4

PM:
25 min bike

Today was a really cold day. My wife joined me at the gym to jog on a treadmill. She plans to run in a 10 mile race in a few months and needs to get some training in. She does not want to join a gym, but I don’t see any other way for her to work up to the 10 miles again otherwise.

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