My Journal

Today was not the day I hoped for or planned.

AM:
push ups 15,14,13,12
sit ups 15,14,13,12
squats 15,14,13,12

I was up at 5 am with hopes of making it to the gym early, so I could then load my bike in the truck and head out to west Virginia to pedal my bike and later hit the casino. The hard rains stopped that thought. I fed the cats and went back to bed. I woke later and saw it was still raining out so I did a body weight workout at home so I could enjoy some TV. I followed that with breakfast and then a nap! So I ended up sleeping the day away. Tomorrow is supposed to be nice so I will try again tomorrow to do some pedaling. I might even make it to the Casino also. Time will tell, and so will the weather.

AM:
Squats
bar-6,8
95-5
135-2

Assisted pullups
120-6,5,5,5

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

Overhead press
95-6,6,5,5

EZ_bar overhead press
60-10,10

EZ-bar curls
60-12,12,12,12

Lat raises
95-8,8

Deadlifts
135-8,8

The weekend is here, time to catch up on some rest. I am tired and think I can sleep in late and still get in all the exercise I want. I feel good!

AM:
52 min elliptical machine

PM:
82 min walk with my wife

Woohoo the weekend is almost here. Tomorrow is a lifting day and I hope to have a good routine going again. I am feeling like i am making some good gains in building muscle. This rocks.

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

DB BP
60-10
70-10
80-6
90-4
85-4
75-6
65-8

Incline BP
135-9,9,9

Dead lifts
135-8

PM:
15 min elliptical sprints

I had a follow up dental appointment today after work so my PM gym time was cut short. I still did get it a great 15 minutes of high speed sprinting intervals. Work was a slower pace today so I enjoyed the fact I pushed this AM on the weights. I did some reps with 90lb dumbbells today, that might be the first time I have ever done that.

AM:
bar squats-8,10,10
assisted pullups
120-6,7,5

squats
95-6,6,6

Overhead press
95-6,6,5

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

EZ-bar overhead press
70-8,8,8

ez-bar curls
70-8,8,8

lats (chin-up grip)
100-10
120-10
140-8

body weight squats
10,10,10

PM:
30 min elliptical machine

I am feeling good! The needle on the scale has not been moving but I am feeling great and clothing is fitting different! So all is good. I am really enjoying the new routine and I believe the next 5 or 6 weeks will continue to make positive changes.

AM:
30 lb dumbbell routine

Pushups 12,11,10,9,8,7,6
DB overhead press 12,11,10,9,8,7,6
squats 12,11,10,9,8,7,6
DB deadlifts 12,11,10,9,8,7,6
DB curls 12,11,10,9,8,7,6
situps 12,11,10,9,8,7,6

50 minutes 63 reps for each exercise

PM:
45 min elliptical machine

I was feeling good from today’s morning workout. I was energized and excited all day. Not that I am home and ready for bed I needed to take some advil since my back got sore. I hope to get a good rest and be ready to hit it again in the AM.

AM:

We had a fun day biking to the Botanical gardens in DC and then we pedaled around in DC for a while. It was hot, really hot but we did not mind. We did have a great time.

AM:
push ups 10,10,10,10,9,8,7,6,5,4,3,2,1
situps 10,10,10,10,9,8,7,6,5,4,3,2,1
squats 10,10,10,10,9,8,7,6,5,4,3,2,1
85 reps each exercise. 53 minutes

Today was a lazy day. I did go shopping for some new shorts and shirts for the gym. My wife had garden cleanup and a get together with some of her coworkers so I relaxed today. I did get is a 2 hour nap! That was crazy, but I must have needed it. I did not do a PM workout, so that sucked, but there is tomorrow.

AM: 55 min

Bar squat-10,10,10

Assisted pullups-6,6,5 (120)

squats
95-5,5,5

overhead press
95-6,6,5

shoulder press
95-6,6

Hack squats
90-12
180-12
270-12
360-12
450-10 (tied for most weight ever done)
450-2
360-2
270-10
180-12

EZ Bar curls
80-6,6,6

Dumbbell rows
25-10 each
35-10 each

PM:
1 hour neighborhood walk with my wife

I felt like a beast today. I squatted with weight today (I kept it light) and matched a personal best with the 450lbs on the hack squat. I even added dumbbell rows to the routine to work my back some. I think I have found a good mix of exercises to keep me going for the next 7 or 8 weeks.

AM:
20 min intervals elliptical trainer
25 min elliptical machine

PM:
30 min elliptical machine

I feel good about today’s exercising. I gave my muscles a rest and will be hitting the weights again tomorrow. I was having a headache for the early morning at work. It was bad enough I went to 7-11 to get some Excedrin. About 20 minutes after taking a single Excedrin I was headache free! That was great.