AM:
hack squat
90-12
180-12
270-12,12,12
180-12
bench press
135-15
185-8,8,8,6,5
leg press
250-12,12,12
butterfly machine
100-12,12,12
15 min elliptical machine
PM:
42 min elliptical machine
My gym workout this AM was a good one. I was strong with my bench presses and felt good overall. Work was crazy as usual. We received work to do without information. So we sent it back. I hope eventually this will get better.
AM:
1 mile job in 12:02!
18 min total jogged
4 min walked for warm up and cool down
30 min elliptical machine
PM:
40 min elliptical machine
It felt great to get a mill in about 12 minutes. I will now work on getting my distance build. On days like this I feel amazing and like superman!
AM:
leg press
180-15
270-15
360-15
450-12
540-12,12
450-12
assisted pull ups
+78-2,2
+120-8
Assisted dips
+72-4,4
+120-12,12
25 min elliptical machine
PM:
more decorating for Halloween. It was fun I got some screams and the kids got terrified. I was a creepy clown this year. My wife had to work on the late shift tonight! Bad Honey Bunny! so my neighbor Allen had to be the candy baiter this year. It went well and I scared some of the parents as much or more than some of the kids. This is one of my favorite holidays.
AM:
assisted pullups
+102-5,3
+120-5,5
Assisted dips
+102-5,5
+120-8,8
1 mile jog 12:26
10 min elliptical machine
PM:
48 min elliptical machine
Today was a trip to Manassas. The work went OK so that was good. I am hoping for a good night of sleep and a great run in the morning.
AM:
hack squats
90-12
180-12
270-12,12
Dumbbell overhead presses
40-7,7,7,7
hack squats
180-12,12,12,12
EZ-bar curls
60-12,12,12,12
10 min bike
15 min elliptical machine
PM:
48 min elliptical machine
Nothing special today. My ankles were still sore from the hike yesterday so no jobbing today. That is OK I will give it a go tomorrow. Work was OK. We made it through the day drama free. While driving home from the gym I got to see my wife jogging on her way home. That was really cool to see!
Epic hike day!
4.5 hours starting in Bull Run regional park, taking the Bluebell trail to the Bull Run Occoquan trail for a few miles then back on the remainder of the Bluebell trail. My gps tracker in my phone recorded 9 miles and my wife’s tracker said 10 miles. Either way it was a LONG HIKE!
So let’s see, there were egrets, fish, ducks, turkey buzzards, a blue tailed lizard, a tiny toad, us, dogs, evidence of horses, bridges, mud puddles, water crossing, hills, flat lands, and great company! My wife rocks!
AM:
12:40 1 mile jog
30 min elliptical machine
PM:
Walked for 40 to 50 minutes at the Dulles expo center.
Today was a bit of a rest day after a rough Friday night with work. I enjoyed myself though. I found a few new possible future purchases.
AM:
hack squat
90-12,12
180-12,12
Bench press
135-15
185-5
205-3,3
30 min elliptical machine
PM?????
Today was one of the worst days at work. Two days ago an important project was identified. The project leader and all involved bullshitted for two days with submitting the paperwork to get it wired. Today at 2:30 PM it was identified as emergency work requiring myself and coworker to stay until 8:15 PM to wire the fucking thing while the folks that bullshitted all their time getting the information together got to go home on time on Friday and enjoy the start of the weekend. At least I am getting overtime. I missed out on my gym time in the afternoon, time with my wife and dinner at a normal time because of others not getting their act together. I will be amazed if the new company gets to fulfill the entire original contract time.
AM:
24 min of walk 1 minute jog 2 minutes
20 min elliptical machine
PM:
13 min jog 1 mile straight
Walked 2 minutes
30 min elliptical machine
Today was a milestone for me. I was able to jog a mile straight in 12:56, and that was straight jogging. I have not jogged a mile in over 2 years since hurting my knee. I am feeling on top of the world now that I did a mile straight.
AM:
leg press
270-12,12
360-12,12
450-12,12
540-12,12
Assisted pull-ups
+108-6,5,5
Assisted dips
+108-6,6,6
24 min elliptical machine
And so the rain comes. we were on rain watch all day and now in the evening it is here. With the temperature drop the rain feels so much worse. I hope we don’t get any flooding from it. There have been flash flood warnings issues. Good thing we don’t live down by the river!
