AM:
leg press
180-12
270-12
360-12
450-12
540-12
540-10,10,10
450-10,10,10
DB bench press
50-10
60-10
70-10
80-10
90-5
85-6
75-10
65-10
Incline Bench press
135-8,8,8
PM:
20 min bike
Today was another grueling day at work. Questions about time lines that I can not answer. Work requests have not even been submitted yet so how can I guess when it will be done?
AM:
deadlifts
135-5,6,8,10
40 min intervals on the treadmill including some 1 minute jogging.
PM:
30 min elliptical machine
Work was crazy again. we have been getting partial requests in for work that are requiring major updates before we can even work on them. Some of the inability to provide the basic information borders on criminal incompetence!
AM:
30 lb dumbbell routine
Pushups 10,9,8,7,6,5,4,3,2,1
Overhead press 10,9,8,7,6,5,4,3,2,1
squats 10,9,8,7,6,5,4,3,2,1
deadlifts 10,9,8,7,6,5,4,3,2,1
curls 10,9,8,7,6,5,4,3,2,1
situps 10,9,8,7,6,5,4,3,2,1
55 reps total in 47 minutes
PM:
30 min elliptical machine
Back to work and I was busy as usual. I tried to work out some things for some projects and that went nowhere! Of course it did.
Day 6:
AM:
30 min weight lifting in the gym
20 min elliptical machine
PM:
53 min hike at Gulf Branch.
Everything was still soaked from all the rains we have been getting. We did an easy trail and kept out of the mud.
We had wanted to pedal down the the Air Force Memorial to see the DC fireworks but we were too tired. We then decided to watch it on TV but the video feed was terrible (it was supposed to be HD!) so we watched the Macy’s fireworks instead.
Day 7
55 min Kayaking at Pohick Bay on the Potomac river.
90 min hiking at Mason Neck near Pohick Bay.
Today was fun. It was nice getting out on the water. It is so nice to have my wife back!
AM:
squats
bar-6,8
95-5,5
135-1
Assisted pullups
120-5,5,5
Lats
160-5
120-10
hack squats
90-12
180-12
270-12
360-12,10,10,10,10,10
Overhead press
95-5,5,5,5
deadlifts
135-8,8
EZ-bar curls
70-10,10,10,10,10
Hack squats
360-10,10,10
PM:
30 min elliptical machine
My wife is coming home today! Yes! Me and the kitties have been missing her. And we will get to enjoy the whole weekend together! WooHoo!
AM:
15 min intervals
25 min elliptical machine
PM:
30 min elliptical machine
A 3 day weekend is here! WooHoo, now we just have to hope for good weather and no knuckleheads doing stupid things.
AM:
leg press
180-12
270-12
360-12
450-12
540-12
540-10,10,10,10,10
DB bench press
55-10
65-10
75-8
85-5
Bench press
135-5 185-5
225-5
Incline press
135-10
155-8
175-6
PM:
30 min elliptical machine
Today I worked offsite. It was an easy day but a busy one. Tomorrow I will be rolling solo since my coworker is off. I hope the day does not have any surprises.
I benched 225 for 5 reps! That was really good. I did go crazy with the dumbbells so I wanted to see how I could do benching. I bet if I keep this up I will be pressing 250 before I know it.
AM:
53 min weights
squats
bar-6,10
95-5
135-2
Assisted pull ups
5,5
lats
140-6,6
Hack squats
90-12
180-12
270-12,12,12,12,12,12
Overhead press
95-7,7,7,7
EZ-bar curls
70-10,10,10,10
lat raises
95-10,10,10
squats
10,10,10
PM:
35 min elliptical machine
Feeling pretty good today, not world class but not my worst either. Work was OK and so was hanging with the kitties after work. Life is good!
AM:
push ups 13,12,11,10,9
DB OHP 13,12,11,10,9
squats 13,12,11,10,9
DL 13,12,11,10,9
DB curls 13,12,11,10,9
sit ups 13,12,11,10,9
PM:
25 min bike
I was feeling OK during my morning dumbbell routine except that I had gas and they were stinky. I stopped sooner than I would have but still got in 55 reps each. My back was a little sore today at work so depending on how I feel in the morning I might not do anything that might hurt it.
AM:
45 min elliptical machine
5 mile bike ride
PM:
30 min elliptical machine
Today was a restful day with activities so there was balance. If my better half was not on vacation in Florida I would have been much busier today for sure.
