AM:
1 mile jog
30 minutes stair stepper
1 mile jog
30 minutes elliptical machine
PM:
31 minutes of dumbbell aerobics
push-ups
body weight squats
over head presses
dead lifts
curls and sit-ups
Not a bad day but I was dragging come the afternoon. I was going to go to the gym to do the dumbbell routine but then thought, “hey I can do this at the house”, so I did. It saved me a good 20 minutes of travel, parking and futzing around.
Something different for the AM workout!
So the wife and I went hiking on the weekend to Great Falls area and did the Billy Goat trail “A” and were fairly quick about it. We did it in 2 hours and 24 minutes. That is faster than we normally would do it. Today my goal was to be even faster. There were only 2 individuals on the trail with me today, no delays trying to get around anyone. That was great. Also I did not need to worry about stopping to enjoy the nature as this was all about getting through the trail quickly. Once I made it back to the C&O canal I jogged the 1.?? miles back to the truck. When I finally made it back I was shocked to see I did it in 1 hour and 34 minutes. That is incredible! I even had time to stop and take two pictures.
There is a bird chilling out on the concrete structure. He blends in very well with the background and was hard to see at first.
Hard to believe this is 10 minutes from Georgetown in DC.
PM:
45 minutes on the elliptical stepper machine.
Dinner was great tonight! London Broil with wild rice and peas. We hardly ever eat peas. I don’t know why. We like them but never seem to buy them and make them. Oh well it was a great dinner and I am looking forward to another great day tomorrow!
AM:
60 minute jog at 5.4 MPH (5.38 miles)
20 minutes bike
PM:
60 minutes of weight lifting
4 sets of over head press (bar starting on the ground)
3 sets of squats
5 sets of leg presses
6 sets of assisted pull ups
3 sets of leg extensions
3 sets of incline bench press
4 sets of ez-bar curls
Today was a great day both sessions at the gym. I felt like I really needed to push it this morning since I did binge eat last night before bed. I sure did push it time wise on the treadmill. I was considering going back to the Billy Goat trail to see how fast I could make the loop doing it for time (instead of enjoying all the nature) but decided on the gym instead. I am glad I did. I had considered trying for a second 60 minutes but my knees and anckles were feeling a bit sore so stopped there. I did get on the bike for 20 minutes to work my leg muscles just a little bit more and I am glad I did.
Today was a good day!
Today was set to be a fun day activity based exercise program. We hiked the Billygoat trail “A” off the C&O canal. It is a blast to get out in nature. I was feeling really good and was able to scramble up different sections that I would have avoided or slowly walked up the easiest way possible last year. This was a much better hike than just walking around a lake. We were near the Potomac river or Canal for most of the hiking. We were out for 2 hours ad 24 minutes. That is the fasted we ever did the hike. Usually it took 3 hours or slightly more.
Oh what fun it was. My wife even heard a snake. I teased her since she did not see a snake, only something scurrying. I told her it was a lizard or chipmunk. She insists it was a snake.
In the afternoon I still felt like I needed to go into the gym so I did and spent 30 minutes watching Ghostbusters working out on the elliptical machine.
We went shopping today and picked up some Salmon and we had baby spinach and cauliflower already. So I made some mashed cauliflower, cooked the Salmon and baby spinach and voila! Dinner is served.
That is hot sauce on the cauliflower. I have been on a heat kick lately and have been using more hot peppers, chili powder and hot sauce every chance I get. Nothing wrong with that. Time for bed. Good night.
I weighed myself and I was 259lbs. Not horrible but not great. I really need to crank it up a notch but have not quite found the right way. I have been pushing it more in the mornings only to later have a weaker PM workout. I am still searching for my balance.
AM:
29 minutes jogged 3 miles
30 minutes walked at upto 15% incline upto 4.0 mph
PM:
Weights
5 sets of bench press
4 sets of squats
4 sets of incline dumbbell presses
3 sets of incline dumbbell flies
4 sets of ez-bar curls
Today’s lunch was a “off diet meal”. We went to the Capital City Brewery and had a soft pretzel appetizer, burger, fries, and 2 root beers. That meal cost me 1,347 calories on my day. Way too much for lunch, but we wanted to go out and enjoy a meal and burgers were on our minds. The Pretzels were free like bread is given at meals so we ate them but would not have ordered them ourselves. Dinner was a sacrifice to try to bring some balance back. We had tuna salad over lettuce. We enjoyed it but it was lacking some of the flair our other dinners have been having. Here’s to tomorrow being better than today!
It all seems like a blur now! I have lost my sense of time. It did not feel like Friday at all!
AM:
8:50 min 1 mile
30 min bike
45 min stair stepper
PM:
11:00 min mile
20 min elliptical machine
I was feeling really tired this afternoon and I took a nap. I was off my game for the PM workout. I was tired and had limited my workout time to 30 minutes in order to give me enough time to get home, shower and work on dinner. You don’t hit a home run every time at bat and I did hit one this morning so all is good in the world.
A day of surprises.
Today I decided to do something different. I brought a change of clothes with me to shower at the gym and be fresh for when I get to my truck. My poor truck has really taken a beating in the smell department. It smells like gym class since I am hopping in there while still actively sweating. Things were going great too. I had an exceptional workout, I was in the zone! 3 miles in under 30 minutes on the treadmill, 20 minutes on the elliptical machine and then 1 more mile on the treadmill just because I could! So from there I showered, and headed out to the truck feeling fresh. I hop in the truck turn the key and BAM! it starts ticking and making horrible electronic noises and the dashboard lights start flickering. I turn it off and pull the key but the truck is still clicking away with the lights flashing. I get out and look under the hood, and all looks OK. No chewed up wires, the battery terminals look free of corrosion, all looks good. I get back into the truck and try again, and clicks and lights flashing but that is it. So I walk home. I am wondering if my electronic key is the cause of this and I wanted to get my other key to try out. On the walk I managed to drop my sweatshirt and not realize it. Oh what a day this is turning into. So I get my other key and ride my scooter back to the truck. I find my sweatshirt along the way so yea for me. I try the other key and it is the same thing, no worky. I call the local Honda dealer to see about getting it in and they tell me bring it in but I need to get a tow company to do it. That was not the service I was looking for. I went to my local garage (where we get our vehicles regularly serviced) and they took care of everything. It was only the battery. I had never in my life seen a car act that way, it was like it was demonically possessed! Now I know to add the nugget of knowledge into my mental rolodex of near useless information.
For my afternoon workout I jogged a mile then did 30 minutes on the elliptical stepper. It was enough.
I made a cool dinner tonight. I cooked chicken breast and chick peas. I put them into a food processor and blended them into a paste. I added raw spinach leaves and blended it some more. That was spread onto a tortilla with lettuce and some Greek yogurt sauce. WOW was it good.
The site is working fine today. WordPress must have been doing upgrades or were changing settings yesterday because I could not keep a good connection to their systems. All seems to be well now.
Site access issues today- short post.
AM: 60 minutes cardio
PM: 70 minutes of weights
7 sets assisted pull-ups
5 sets leg press
5 sets incline bench press
4 sets EZ-Bar curls
4 sets dumbbell dead lifts
Go fast!
AM: Today I wanted to do a fast mile again so I started at 6.5 and worked my way up to 7.2 mph.
I was breathing hard! From there I did the elliptical machine for 30 minutes then I tried the new rowing machine. I lasted 3 minutes. It was tough, from there I did 20 minutes on the bike and enjoyed the sweating.
PM:
30 minutes on the elliptical stepper machine.
Today was a good day but not great for my eating. I did have some leftover chocolate and dinner was delicious but calorie packed middle eastern food. I will not be stepping on a scale tomorrow! I wi
Push it!
AM:
I jogged 2 miles starting at 6.4 MPH and cranking it up to 6.8 mph. I was breathing hard and know I did a good thing. Time to push it. I then did the bike on random setting for 30 minutes. It kept me sweating. Random makes me work harder even if the manual setting is set higher. Something about the changing resistance working me more.
PM:
40 minutes of weights. I started with 5 sets of assisted pull-ups, 4 sets of leg presses, smith machine with adjustable bench- pressing. I start upright and do a set then move the bench sown one incline then do a set until the bench is flat. I did 2 sets at the 6 different positions. Then I did 4 sets of curls with the EZ_Bar. It was a good workout.
Halloween! My favorite holiday of the year. Parents bring their children to our house so I can scare them! (or at least try to scare them). Some of the Parents get scared more than their kids. We had some good screamers this year, a few crying kids and some too afraid to go in the yard. The parents were laughing as the kids cried refusing to go into the yard. One kid finally got into the yard, got his candy and then was afraid to leave the yard. I already scared him from the tree branch and my neighbor was set up at the other gate to scare him if he went that way. He was my favorite of the night.
what a fun night.
