My Journal

AM:
I am sore, my back is more than just sore, I might have injured myself. I tried to do 55lb dumbbells as a warmup (remember I had worked all the way up to 100lb dumbbells?) and was not able to do 1 rep and I dropped the dumbbells. SUX! so I switched to some lats and bench press going light hoping to stretch out some and alternated in some light hack squats.

25 min elliptical machine

PM:
NONE

I was busy offsite today and was struggling a bit with being so sore. I needed to do a lot of kneeling and working on a ladder and neither are great for me on a normal day. Oh well I got through the day and all is well. I skipped the PM workout to relax at home. Funny though even sitting is not completely comfortable.

AM:
45 min elliptical machine

PM:
working on the house.

With the home invasions/break-ins 10 houses down from us yesterday at 4 AM I have been house safety conscious. I decided to skip the gym in the afternoon so I could work on reinforcing our basement door. The door is wood with recessed detailing making to smaller panels and 2 larger panels. The perimeter of the door is solid and thick. My concern was where the detailing is for the panels as the door seemed like it might only be 3/8 or 1/2 inch thick. I figure it would not take much to kick through it. I had some old plywood laying around so I cut a piece 1/4 or 3/8 inch plywood notching out where the deadbolt and handle would be and screwed the plywood on the inside of the door. This will give the door considerable added strength. I then cut a 2×4 to go across the back of the door and cut on other piece of 2×4 to wedge as a brace against the ceiling joists. This thing is solid now!

AM:
Dumbbell routine
10,9,8

My back was bothering me so I switched to

hack squats
90-12,12
180-12,12

Bench press
135-12
185-5
205-4
225-1

10 min elliptical machine

PM:
none, I went shopping.

Bob Loblaw engineers, Bob loblaw, work, Bob Loblaw, the rest of the stuff.

So there was 2 home invasions/break ins on my street this AM at 4am while the families were home. A dog woke the one family buy the criminals got away. Unfortunately they left with house and car keys, wallets, purses, and some laptops. Since they have the keys they are free to come back when ever they want and steal the cars. I was up at 3:30 AM and did not hear anything, and my neighbor mike left for work at 4:30 and saw a cop car but did not think anything of it. now we know what happened! Sucks for the families AND our neighborhood. We are all on red alert and some of us are already keeping an eye out for stranger danger.

Sugarloaf mountain!

3 hours and 47 minutes!

It was a trip and a half! We walked too much. We came across a hiker in distress and gave him half our water since he was in a bad way. Once we made it to the bottom of a road we crossed paths again. On the climb up it was obvious he was not doing well and we were still traveling into warmer temperatures and needing to climb 300 feet in elevation. My wife did a quick assessment of him and convinced him to go back to the road and flag a car down for a ride back. We both arrived back at the same parking lot at the same time and the guy was looking normal, like he should. We talked with him and his wife for a minute and we both thought he was in his late 50’s, NOPE he was 71! he and his wife were both in incredible shape, and at that age. They we out with friends the night before and he was enjoying a few too many beers, so he body was off from what he would normally be doing.

AM:
90 min hike!

PM:
walked to and from a local Mexican Restaurant.

We had fun today, there were turtles, people, dogs and a stop at the gun show! It is amazing how many things you find you would buy if you had the money, Lol. It was a very good day.

AM:
squats
bar-6,5
95-5
135-4

lats
120-15
140-12
160-8
120-10

hack squats
90-12
180-12
270-12
360-10,10
270-12,12

Overhead press
95-7,7
105-5
95-7

Deadlifts
135-8
185-5
205-1

lat raises
95-12
115-9
95-12

squats
10,10,10

PM:
30 min bike in garage

Today I was on cruise control. Work was slow and my coworker needed to go home early. The time passed fine even with him not being there. Funny how that works sometimes.

AM:
4 sets of EZ-Bar curls
50-12
60-10,10
70-10

30 min elliptical trainer intervals
15 min elliptical machine

PM:
30 min walking in lace watching TV

Today we wired the one new piece of equipment. It went well. I gave a detailed explanation of what we did, was was up to the engineer to do, and why. I can’t wait to hear tomorrow about how they need us to check something because it is not working. First question will be, was it one of the things I detailed in the email for the engineer to complete? If the answer is no, then the follow up question- did someone verify the configurations? We were blamed twice in the past by this company for 1. not having installed the cable, so they could not cutover the equipment. (proven false by an onsite GOV guy), and 2. the cabling was bad when it turned out the 4 ports were not configured properly. You would think one engineer would as another coworker to check his work before spouting off accusations trying to blame someone else. Oh Well, we do what we do very well, so tomorrow will be fun to see what pops up.

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

DBBP
55-10
65-10
75-10
85-6
90-5
85-5
80-5
75-10

Incline bench press
135-8,8,8

PM:
49 min elliptical machine

Oh boy, where to start? Work was the same as ever. Dude is on the 25th revision of trying to put this request together, and still has not completed it. I would have quit out of embarrassment. I would have given it to a coworker to fill out. I would have given it to the project manager to fill out, by GOD I would have just put the darn information in the darn lines and finished it after the second time! SO we received 2 new work requests today by another new person. Half the equipment is listed. So we know where the cables start at, but not which equipment to connect it to. So we send it back. It gets resubmitted to us and has the other side equipment names, but not the racks the equipment is located in or any slot or port information to connect to. So we send it back. Slot and port information gets added. but not rack information. Slot and port information is wrong. One one side we have 3 different ports all being called for attaching to on port on the other piece of equipment. Just not possible. so we send it back. we never received the updated form prior to us leaving for the day. These guys are something else.

AM:
18 min treadmill walk/jog intervals 1/10 mile
20 min elliptical machine

PM:
30 min bike in hot garage

It was not as hot today as it was yesterday in the garage but I still started sweating before I did any pedaling. I will try to do the garage pedaling any time it gets over 90 degrees out. There is something extra rewarding about needing to take a shower after working out.

AM:
dumbbell routine with 35 LB dumbbells.
Pushups, overhead press, squats, dead lifts,curls and situps.
Reps per round 10,9,8,7,6,5,4,3,2,1

PM:
30 min bike in hot garage. I sweated like I have not for a very long time, this was good!