My Journal

AM:
30 min stair climb machine
20 min elliptical machine

I had to go to work today! All the hype of icy covered death trap roads did not happen. The news was talking up the “storm” but it was a disappointment. I made it through work on cruise control today. I finished a project, worked on documentation then prepped my off site tasks for tomorrow. Tomorrow is going to be great not hearing my co-worker talking about cars. This will be the first workday in weeks that I will not have to hear it. The hour drive will be worth it.

AM:

leg press
180-15
270-15
360-15
450-15
540-15
630-15
540-15
450-15

bench press
135-20
185-6
205-3
185-5
135-12

shoulder press machine
3 sets

20 minutes walking on treadmill at incline

PM:
20 min bike

Today was a busy day. I spent most of my time on my feet working and it felt good. I did not feel sore so that was a plus. Tomorrow is filled with more adventure and we may even get an ice storm! and Ice storm! work might be canceled.

I am into my 4th year of the website!

AM:
30 min stair climb machine
30 min elliptical machine

Today was a busy day at work with lots of bending, squatting, twisting and turning. After work it was grocery shopping and then laundry. Finally it was time to make dinner. I never made it to a second workout today. Tomorrow is another day with opportunities.

AM:
bike ride along the C&O canal

Today was not a spectacular day for me. I stayed up late with a neighbor watching UFC fights until 1AM. I had 2 beers and some chips watching the fights. I woke up with a hangover! I had a headache and did not want to go to the gym so I did not. The spousal unit wanted to bike ride on the C&O Canal to see the frozen canal. I thought she was crazy since we have been having weather above freezing. I thought all we would see was mud. She was right the canal was frozen. There were even people playing on the ice! Crazy, I was worried we were going to have to do a cold water rescue but they were OK.

We took some other pix of the Potomac river and the Chain Bridge just because we could!

For dinner tonight I made a quinoa dish with mushrooms, onions, peppers, chick peas, spinach and carrots. It was vegitarian, but still high in protein from the chick peas and quinoa.

And finally the other day we took a walk in a distant (near by) neighborhood and saw the most hideous colored painted house ever. We needed to take some pictures. It was crazy in person!

AM:
hack squats
90-15
180-15,15

incline bench press
135-8,8,8

35lb dumbbell dead lifts
10,10,10

30 min elliptical machine

PM:
36 min bike ride through the neighborhoods

Tonight Nicky Catone is fighting in the UFC! my neighbor is coming over and to watch the fights. Only the free TV ones.

AM:
25 min stair climb machine
25 min elliptical machine

PM:
25 min bike

TGIF! I am ready for the weekend. I need sleep! Work today was OK. I was busy for some of it and slacking for some of it. The weather is supposed to be slightly warmer than it has been so some outdoor time is in my future.

I almost forgot! while driving to the gym I thought I saw someone lurking around the bushes of a neighbor’s house. I stopped and stared while getting out my phone. I took 2 pictures that did not come out since it was too dark out and my flash could not reach that distance. I was in total amazement as he saw me, stopped what he was doing and then slowly crossed the street towards me but headed into the park instead. It was a deer! Not a person. My split second visual recognition was in disbelief. I thought it was a guy wearing a tan jacket, nope it was a buck. He did not see to concerned I was watching him. That made my day. The funniest of it all, we had snow recently and I was enjoying seeing the bunny, fox, raccoon, and bird tracks in the snow. I also saw deer tracks but thought for sure it was a much smaller animal making a complete step with all its feet, but now I know it was indeed deer tracks. In Arlington.

AM:
Hack squats
90-15
180-15,15

60 lb EZ-Bar curls
10,10,10

Chest fly machine
3 sets of 10

40 min walking on treadmill at 5% incline

PM:
20 min walk at lunch time

Today was an OK day. We were busy and engineering screwed us with not correcting the wrong information prior to us starting a job, so time to redo stuff tomorrow. Oh well. I just noticed and I am days away from breaking into year 4! WOW a milestone of sorts.

AM:
25 min stair climb machine
20 min elliptical machine

PM
20 min
knee raises, jogging in place, sideways shuffle, squats

Today was a better day at work. My coworker was back so things flowed better. I was able to work a more even pace and we got things done. It is only mid week and I am already ready for the weekend.

AM:
leg press
180-15
270-15
360-15
450-15
540-15
360-15

Bench press
135-20
185-7,6
135-12

Leg extensions
3 sets

Tri curls
3 sets

25 min walking at incline on treadmill

PM: 25 min bike

I was solo again today. My buddy is still having some tough times with his girlfriend’s child in the hospital. I got the work done just fine today. I am looking forward to tomorrow being a normal day with him back.

AM:
25 min stair climb machine
20 min elliptical machine

PM:
20 min bike

I worked solo today since my buddy had a family emergency. It was OK and I was able to handle all I needed to.

Lately I have been on a “roast veggies in the oven” kick for dinner. Today I made cheese steaks for dinner and roasted red peppers, squash, and mushrooms. I have been eating more squash this month than I have the entire year previously. Nothing wrong with eating veggies.