AM:
3 rounds of 10 reps dumbbell routine with 30lb dumbbells
21 min of walk a minute jog 2 minutes.
PM:
45 min elliptical machine
Today we learned our roommate at work is being let go. His last day is Friday. Sux to be him. he was a cool dude and is an advanced skill set guy so he will be fine but it is a shame just the same.
Hack squats
90-12
180-12
270-12,12
Bench press
135-14
185-10
225-1
185-6,8
21 min of walking 1 min jogging 2 minutes
PM:
45 min elliptical machine
I was able to run a little more today and my knee is doing good, no issues. I might be back!
AM:
36 min elliptical machine
PM:
A 2 1/4 hour hike!
It was nice, we traveled quickly where we could and went slow where we had to. Climbing up Dead Run was a slow process but it was fun to do it. This weekend rocked!
AM:
leg press
180-15
270-15
360-15
Assisted pull-ups
+104-5,5,5
Hack squat
180-10,10,10
Assisted dips
+104-6,6,6
20 min of Walk a min jog a min
PM:
3 hour 6.34 mile hike!
This rocked! We got out there and did the Arcbold-Glover trail and it was great. It is mostly level but with some steps to climb at road intersections. We were both sore from the expedition and tired when we got home. My wife headed for bed before 7:30 PM! I can’t remember the last time that happened. The trail is not exactly picturesque, so only a few pix. We did see a snake but he hid in the weeds before we could get a picture. There were lots of people out jogging, walking and getting there dogs some exercise. It was a happy day!
AM:
45 min elliptical machine
PM:
40 min elliptical machine
Today was a good day, I felt energized and ready to conquer the day. I did not have much to conquer today but that was OK. Tomorrow promises to be filled with adventure? Craziness? a cat sitting on my lap while I am on the couch? Anything is possible.
AM:
leg press
180-15
270-15
360-15
450-15
Barbell overhead press
95-6,6,6
dead lifts
135-6
155-4
10 min of walk 1 min jog 1 min
10 min elliptical machine
PM:
20 min bike
Today was an OK day of work and OK all around. I tried to do some short jogging today and it went well. I did 10 minutes on the treadmill of walking a minute then jogging a minute. I was curious to see if I would have any pain in my knee and I was OK all day. In a few days I will try again and add some time. I hope my knee injury has fully healed and that I can get back into some jogging. That would be amazing!
AM:
50 min elliptical machine
PM:
45 min elliptical machine
Today was a day of “the crazy”. My coworker got pulled over doing 90 in a 55 passing an old ford explorer that was going slow but then sped up as he tried to pass. So he went faster than the ford went faster. He finally punched it and blew around the explorer and that is when the unmarked ford turned on the police lights and pulled him over. Yep a nice 290 dollar ticket. And my wonderful wife does the crazy too. She has been having a tough time these last few weeks. He car accident, she slipped on the trail and landed hard on her ass cheek and hip and now she broke her toe kickboxing the shower lip. CRAZY! I got both eyes open and looking around, I plan to avoid the crazy if I can.
AM:
hack squat
90-12
180-12
270-12,12
assisted pull-ups
+114-5,5,5,5
Hack Squats
180-12,12,12,12
Assisted dips
+114-5,5,5,5
dumbbell overhead shoulder press
40-5,5,5
30-10
20 min elliptical machine
PM:
46 min elliptical machine
Today was crazy day. I did not need to go to the Offsite location since we worked on checking the duplicate issue here locally. Well all I can say is it was a crazy day.
AM:
45 min elliptical machine
PM:
25 min bike at home
So today work was interesting. We had a problem come up at 2:45 PM. One was in our building and the other was in Manassas. We think we solved the problem locally seeing the pathways did not go where expected. We are hoping this is the cause so I will not need to go to Offsite tomorrow.
AM:
15 min for 5 rounds of 10 reps of push-ups, sit-ups and squats
15 min
leg press
180-15
270-15
360-15
450-15
seated shoulder press
45lb each side 12,12,12,12
PM:
A 2 hour hike!
