Y2W28 Day 3

Nothing special today!

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

Dumbbell over head presses starting from floor
25-10
30-10
45-5
40-6
35-8

EZ-Bar curls
50-15
60-12,10
50-12

Leg extensions
110-12
130-12
150-12
170-10

One amazing thing did happen at the gym today. I saw a guy do some really heavy leg presses. His one set was at 1170 pounds! he then added 50 more pounds for 1220 lbs! that was amazing to see.

PM:
30 min elliptical machine

So tomorrow is a run day. It should be a normal and uneventful day as most are. I am looking forward to it. I might be more paranoid as I jog and will scan my field of vision more and it will all be for nothing since it will be a normal run day. I will be prepared just as I was last time for the just in case situations though.

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Y2W28 Day 2

What an EF’N exciting day…

AM:

42 min jog/walk   see below for more details.

PM:

18 min bike ride

 

A quick picture of dinner: Steak, mashed cauliflower and mushrooms!

 

Here is what happened.  I am just going to cut and paste the body of what I wrote elsewhere, it is too much to re-write.  I was carrying my .32 ACP at the time but never needed to draw it.   Remember we are OK!

I and my wife Miriam are your neighbors living on 14th street.  We are currently training for the Army Ten Miler and jog a couple of times a week through the Douglas Park neighborhood and surrounding areas.   We are out there jogging between 4:15 am  and 5:15 am. This morning as we were on George Mason drive between 4 mile run and Columbia pike we had a scary incident occur.
There was a Hispanic man standing in the median of George Mason Drive leaning against a tree.  As we approached Doctor’s Run park he yelled out, “here come two joggers, get them! get them!”    a voice in the darkness of the park responded with “How many?”  and the other guy acting as a spotter replied again “two joggers”  I tensed up knowing there was at least on threat on our right hand side within the park as well as the guy acting as the spotter.  We picked up the pace some and I scanned the darkness of the park looking for movement near the playground equipment and trees.  we cleared the park and headed straight to the 7-11 that is a few hundred feet away.
We encouraged the clerk to call the police but he wanted to go out side and look around. Once the three of us were outside I pointed out the spotter in the white t-shirt leaning against the tree in the median. He saw us looking at him and he walked in to the park and disappeared. Since the clerk did not call the police we headed home and I called the non-emergency number and reported the incident.  The Police said they would send someone over to check it out.
I don’t know what prevented us from being jumped.  We would not be likely mugging targets as we were jogging and had nothing valuable on us.  Also I am a big guy at 6 foot tall and 265lbs, not an easy target.  The spotter did not appear to move towards us as he directed the other guy(s) to “get us”.  I don’t know if this was gang activity and the guy or guys in the park were supposed to attack us to become a member or something to that effect.
I thought about this all day today and some things were interesting.  The spotter never directly threatened me or my wife.  He directed the other guy(s) to attack us.   I only heard one voice in the park but that does not mean there was only one person there.  That person in the park never directly threatened us verbally or came at us that I was able to see.   I don’t know legally what  the police could have done even if they caught up with the guys since nothing actually happened.  It was all indirect threats of action.   I also don’t know what would have happened if instead of us jogging past the park a lone woman or smaller in stature man walked by there to go to the bus stop with a wallet/purse/briefcase etc.   That park area is a bad place at night.  there is no lighting within the park and there are multiple escape routes for bad guys to use to get away.  They could hop the fence to go to the apartments right there, they could follow the trail up to the school or they could take the trail to south Randolf street and get to 16th street.
We had a good scare and nothing more.  We will be changing our jogging routes now but will still be out there.
Everyone please be careful since Arlington has been seeing a lot of violent actions lately.  Pay extra attention to your surroundings, look for people that are out of place like the guy acting as a spotter in the center median on George Mason drive.  There was no traffic coming so he could have and should have been crossing the street, not hanging out.  I missed that initially and did not think anything of it.  Please don’t make the same mistake.  Also don’t think because you are out mid-day you can let your guard down.  Things are happening all times of the day in busy traffic areas.  It only take a few seconds for your life to be turned upside down.

 

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Y2W28 Day 1

A new week!

Since my toe is still not right I decided to take it easier with the leg exercises and I am hoping this will help with the jogging tomorrow as well. I am hoping for some faster times. I did well with the rest of the workout. I did 3 sets of assissted chin-ups and assisted dips as super sets. I figured I needed to add something different in this day since I did less than half my normal leg routine.

AM:
Hack squats
90-12
180-12
270-12
360-12
270-12

Bench press
135-12
185-5
205-5
225-3,4,3

Assisted chin-ups/assisted dips
8/8
8/8
8/8

ez-bar curls
60-12/12/12/12

PM:
30 min elliptical machine

For the mose part my toe felt great all day. I put some germ cream on it to help keep it from getting infected. I figure a shoe can be a pretty funky place. I did not have it hurting at all and that was good. Tomorrow will be the real test though, running 5 miles on it. I might have one heck of a story for tomorrow.
 

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Y2W27 Day 7

No workouts today!

I chose not to exercise today to give my toe a chance to heal.  I noticed walking around in the house that it would bleed a little bit so I decided to be bad and skip the workouts.  My goal was to stay off it and to let it heal.  I did stay off it as much as possible but it still managed to bleed ever so slightly just from walking around in the kitchen.  The real test is going to be one the run on Tuesday.  I am expecting the toe will not be happy!

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Y2W27 Day 6

AM:

30 min elliptical machine

So today I had the house to myself to study for an online class and to relax. I did really well with the relaxing. I did some coursework but looks like I will be doing a little every day instead of cramming in an all day.

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Y2W27 Day 5

Short one today:

 

AM:
leg press
180-15
270-15
360-15
450-12
540-10
630-10
450-10

Dumbell over head press (starting from the ground)
25-10
30-10
35-8
45-5
40-5
35-7
30-8

EZ-Bar curls
60-12,12,12,12

Today was an OK day all around. Work was OK, and I was able to pick up my dirtbike from the shop.  I am beat and calling it a night!

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Y2W27 D4

Let’s go for a run!

AM:
5.2 miles 58.5 minutes

PM:
25 min elliptical machine

Nothing special about today other than the Arlington County fair and the pig races!

 

On a totally different topic I have jammed up my toe on both feet!

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Y2W27 Day 3

Weight lifting day!

AM:
Squats
bar-8
95-8
135-6
185-5
225-5 (I did not very deep on these)
135-7

bench press
135-12
185-5
205-5
210-5
215-5
220-3

leg press
180-12
360-12
540-10
630-8

EZ-Bar curls
60-15
80-8,8
60-12

This was a good workout. I felt fairly strong and felt like I worked my muscles.

Today I rode my mountain bike to and from work. It felt great to ride it again. The bike is geared lower than my hybrid bike and it was easy to pedal it. I did not go to the gym in the afternoon. I had the hopes of my wife getting home early for us to pedal to the Arlington County fair but that did not happen. Tomorrow is a run day so I don’t feel bad about taking it easy this afternoon.

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Y2W27 Day 2

5.2 miles this morning!

So today was supposed to be an easy run, it is our regular distance and I hoped to breeze through it.  Not so.  I was coughing and hacking phlegm.  The run was not horrible but we were 3 minutes longer than we usually are so it was not a great run.

Through out the day I still had some lingering effects of the cold/flu.  My coworker was absolutely miserable today.  He missed work yesterday since he caught what I had and today he wished he could have stayed home too.  I made it through the day and got to the gym for some elliptical machine time.  I did 35 minutes and it was enough.  On the way home I picked up my mountain bike and after dinner my wife and I took a little neighborhood ride.  I forgot how nice the gearing is on the mountain bike.  I was flying up hills.  I also forgot how much forward I lean on the bike.  I will need to wear my padded gloves when riding it.   I am happy with it and plan to ride it into work one day soon.  Today was a good day!

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Y2W27 Day 1

AM:
5 sets assisted pull-ups
5 sets hack squats
6 sets shoulder presses (from shoulder)
3 sets of dumbbell dead lifts with 50 lb dumbbells

PM:
25 min bike

Today I was still not 100% so I took it a little bit easy in the gym with my leg exercises. I did less than half of what I have come to do as normal. Since I did the really long run yesterday I wanted to go easy on my muscles today. Things felt pretty good.

I cooked a great dinner tonight to share with family that is staying with us this week. My Sis-in-law was so thrilled with the meal she did not want to put her plate down! When she did go to set it down she missed the island end and well you can see what happened.

Poor Sis, and we don’t have a dog to help with clean up, so it had to be done the old fashion way.  Fortunately I cooked plenty of food so she had another plate prepped for her before she knew it.

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