AM:
2 rounds or 5 reps
push-ups
dumbbell overhead presses
dead lifts
alternate arm curls
body weight squats
sit-ups
15 min walking at incline on treadmill
30 min elliptical machine
PM:
30 min bike
Today was an OK day, a little bit busy at times and relaxed at other times. I had a chance to catch up on some TV while pedaling the bike. I am looking forward to tomorrow as another great day in the making.
AM:
60 min elliptical machine
PM:
20 min bike
Today was an OK day. My sleep was interrupted with thunder and lightning around 2 am so I missed out on some sleep. I am hoping tonight’s storms are not bad.
AM:
40 min bike ride
PM:
60 min walk through Foxstone Park.
Bonus:
40 minutes of weight lifting in the garage
5 sets bench press
4 sets overhead press
5 sets body weight squats
We found out about Foxstone Park from the movie Breach. It was a thriller about an FBI spy that sold secrets to Russia. The Park was nothing special. It was like a bike trail along a creek. We did see 3 Doe and a Buck in the park and that made it special.
This last one is from our dinner tonight. I made steak, collared greens, mushrooms and green onions. It was yummy!
AM:
45 min elliptical machine
AM Bonus:
40 min bike ride while my wife jogged
PM:
3 mile hike at Donaldson run up to Potomac Overlook park.
Today was a full day. It is amazing since it rain for a few hours, but we still got in our good time. We had an amazing, somewhat scary and potentially dangerous event occur on our hike. As we were walking on the trail through the trees I thought I heard an animal. Not a little squirrel or deer. Something bigger making some crunching noises. We paused and scanned the woods. Then we both heard it. and before we knew it there was a loud crack of wood and a tree fell in the woods. It fell in our general direction but was far enough away that we did not get hit with it. It was something to experience. the tree that fell smashed into a tree that was already down and shattered into many pieces. This was amazing!
Earlier in the hike I spotted the star of the wildlife, a baby copperhead snake. The young ones are more deadly when it comes to young snakes, they don’t know how to regulate their venom and dump it all in the bite.
There were also some cool mushrooms and fungi out.
A great day shared with my amazing wife!
AM:
30 min treadmill walking at incline
30 min elliptical machine
PM:
30 min bike
Last night I was so tired I was in bed at 7:30. I got a great night of sleep, work up 10 minutes before the alarm and was in the gym early. I had a great workout and a good day at work. This week I have lost 9 pounds so far. Historically I have gained a couple on the weekends then did well again the following week. I am hoping not to gain this weekend but will not be crazed if it happens. I have greatly increased my intake of raw veggies and cut out most of the crap. A few more weeks of this and I will be feeling even better.
AM:
50 min lower body elliptical machine
PM:
elliptical bike
10 min of 20 sec arms only /40 sec legs and arms
10 min of 20 second sprints / 40 seconds slow recovery
Today was another good day. I am 7 pounds down since Monday morning. I have been doing OK eating better and getting in more intense exercise in the evenings. I am back on the path!
AM:
20 min walking @ incline on treadmill
Leg Press
180-12
270-12
360-12
450-12
540-12
450-12
360-12
bench press
135-15
185-5
205-4
225-1
185-4
assisted pull-ups
4,4
lat pull downs
140-6
120-7
PM:
25 min bike
Today was a good day. Work flew by and I was able to catch up on some TV while pedaling at home. I spoke with one of my Bro-in-laws, and felt good all around.
AM:
30 min walking @ incline on treadmill
20 min elliptical machine
18 min bike ride into work
PM:
18 min bike ride home
5 sets of dumbbell shoulder presses
4 sets of concentration curls
Today was a decent day. I worked hard for some of it and was able to ride the desk for the rest. My legs were so overworked that the pedaling in was a real chore. I have been doing intervals on the elliptical bike that really works me and then I had a good gym session so my legs just did not want to cooperate.
I have tightened up my eating and I have lost 5 pounds in about 24 hours. For dinner last night I had raw carrots, broccoli and cherry tomatoes to go with the pan cooked salmon. I ate well all yesterday and the scale rewarded me this AM. I guess the veggies helped clear my digestive system.
AM:
50 min elliptical machine
PM:
20 min elliptical bike 20 second sprints/40 second recovery
Today was a good day. I was busy with paperwork and made an effort to eat better. I made some progress with both. My one Bro-in-law is going to be making a big effort and decided I will too. I need to to keep up with my crazy wife. She really kicked my butt this weekend hiking. It will take me a few weeks but I will get better as I eat better and push myself with cardio.
AM:
38 min bike ride while my wife jogged.
PM:
1 hour 15 min hike
The Hike was good. We covered new terrain and learned there is even more to see in the future!
