AM:
45 min elliptical machine
PM:
bike ride to barber shop for a haircut.
Today was a good day, I am tired and could have used more sleep but the work day was good and so was after work. I have not been consistent with my afternoon exercise, but I have been able to get myself out on my bike for a ride the last 2 days.I hope tomorrow can be something similar.
AM:
34 min bike ride while my wife jogged
PM:
neighborhood ride to the bank then the bike shop to drop it off for some work. Walked home after picking up some dinner near the bike shop.
Today felt good but it was cold! this AM was the first morning I needed long pants and a sweatshirt to ride as my wife jogged. Winter is on the way!
AM:
30 min lower body elliptical machine
30 min elliptical machine
Today was a good day at work, I was busy and the time flew by. It was also a stressful day because Me and a buddy were still trying to get a hold of our friend that worked at the Navy Yard and we have been unsuccessful in reaching him. Today they released the full list of people killed and he was not on the list. He still could be on of the 8 wounded and not named or he could have lost his phone. Who knows, we sure don’t yet.
There are many folks looking to put more restrictions of guns and passing more laws to prevent crimes like this. Truth is, it was already against the law to have a gun in Washington,DC. It was against federal law to bring the firearms onto the military facility. It was against the law to discharge the weapons in buildings, and it is against the law to murder people. Another law passed would just be another law broken. What needs to be fixed is the mental health issue and treatment, and criminals committing crimes with firearms not being punished under the LAWS we already have. He should not have been eligible to work there, his clearance should have been pulled with the gun charges that were not brought to court, and he should have been under better mental health care. This guy was a problem and destined to go off at some point. These are the things we need to work on to make us safer, not just passing news laws that will not stop a madman.
So far in my lifetime I have worked for 2 companies that could have had me working at the Pentagon on 9/11 and I worked at Walter Reed Army Medical center where the wacko Major Hassan had worked and could have gone on a rampage at. You don’t know when bad things are going to happen. Be like a boyscout and have a plan, and practice safety every day, everywhere you go. Pay attention to your surroundings and if something does not look right or feel right, alter you behavior accordingly. Be safe and be happy.
AM:
Dumbbell shoulder presses
40lb-5,5,5
30lb-10,10,10
leg presses
180-12
270-12
360-12
450-12
540-12
360-12
45 min elliptical machine
Bummer of a day. Mass shooting at the Navy yard in DC. I have a friend there and still don’t know if he is alright. Enjoy every day that you get, you never know when your time is up.
AM:
We hiked at Great Falls VA for 2.5 hours!
We had fun. We took it easier than our normal pace and enjoyed the sites more. It was good!
AM:
lots of walking around to different points on the race path to see my Wife running!
She did it! She did the 13.1 miles! She is amazing! She was fast too. She did it in 2 hours and 15 minutes.
AM:
incline Bench press
135-8,8,8,8
Leg presses
180-12
270-12
360-12
450-12
Hack squats
180-10,10,10
E-Z Bar curls
50-12,12,12
30 min elliptical machine
Tomorrow is my wife’s half Marathon! WoHoo! All the hard work will paid off.
AM:
30 min elliptical machine
15 min bike
Today was an interesting day. I was reminded about how you can have too much of a good thing. At breakfast I had egg whites with 3 different hot peppers mixed it. I also had a large bowl of grapes. They were super sweet! At work today I brought in some more grapes as a snack. I at the whole large bowl before lunch. I had a nice salad for lunch and 10 to 15 minutes later I started sweating while working on a trouble ticket.the time it took me to walk to the bathroom I felt a disturbance in the force ( for anyone that does not know, that is a Star Wars reference tied to the fact I had some gas build and a need to let it out.) I got to the bathroom just in time. Turns out I needed to do more that just fart. Wow those grapes put a hurting on me. The Force was strong in that one…
AM:
34 min bike ride while my wife jogged.
This weekend is the big event for my wife. She trained all year and is going to go out there and run a half marathon. I am so proud of her. She did not let a major injury stop her from chasing her dream. She is going to excel.
AM:
Dumbbell routine 2 rounds of 10
15 min Stair stepper machine
25 min elliptical machine
Today was mostly a great day. I missed my mark eating today and came in heavy at 1808 calories. I chose to go veggie-rific with dinner. A big platter of broccoli, pepper, carrots, tomatoes, and olives served with white bean hummus. The problem I had was I did not eat carbs all day and I was fiending for some carbs. I cooked some pasta and had a small bowl with some sauce and that pushed me over my calorie count. I should have made a pasta salad with all the veggies and ate less hummus. That would have been as satisfying and I could have saved 100 to 200 calories that way.
