3100

100 a day for 31 days, which is also the month of December. One for one getting done at Blast! This morning.

Ouch

Twice in the last four days is pretty good considering I haven't been there since early October.  Considering doing the 100 pushups a day for the month of December.  Should be interesting to see and feel the results, that's if I keep up with it.  Plus, since things are starting to settle down, possibly hit up Rays MTB Park up on the north side once a week as well.

11/24
six laps - decent stretch
bench press...farmer's walk...incline press...db fly...single arm row...lat pulldown...chest press...seated row
walk two laps - stretch

Busy morning, so wife dragged my lazy ass to Blast!  Not gonna lie, I felt some aches and pains later in the day.

11/27
hammer curl...db shoulder...overhead db...farmer's walk...ez bar curl...upright row...front raise...squat...arm ext...arm curl...leg extension...leg curl...calf raise...leg sled
walk two laps - decent stretch

Back at the firehouse tomorrow with hopes of getting something done.  A little jog in the am too?  We shall see.

Byrge

Stuffed Turkey

Yep, that's exactly how I've felt the last six weeks or so. Bally's...what's that? The 3.2 miles of torment around the house, haven't seen that much either. But now with a new 29er in hand, the excitement of the next riding season looms overhead. Wish I didn't wait so long, but I'm happy with the outcome.

 

 

Looking to the 2013 WORS season, I really would like to purchase an actually race bike.  Something made of that carbon fiber shit would be pretty sweet.  But for now, I think the 29er trail bike is looking pretty good.

 

Byrge

Round Two-Two

Was undecided if going to the gym was a good idea, but glad I did. 

10/6/12
six laps - stretch
hammer curl...db shoulder...upright row...farmer's walk...front raise...overhead db ext...ez bar curl...shrug...leg ext...leg curl...arm ext...shoulder press...Ron's calf raise...leg sled...squat
six laps - stretch again

Round 22

10/7/12
3.2 miles
29.45 minutes, 32.51 total time with cooldown to mailbox

On the Road Again...

Round Twenty

Home from Luke's and laced them up.  Not really pleased with the time.

10/3/12
3.2 miles
16.02 first lap
31.15 minutes, 34.37 total time with cooldown to mailbox

Round Twentyone

Cool morning with pants and hoodie on.  First lap at 16.44 pissed me off.  How could I be that slow?  Picked up the pace on the second lap.  Need to start doing intervals at Blast! to better my time.

10/5/12
3.2 miles
31.02 minutes, 34.37 overall including short walk to mailbox

On Foot

Round Eighteen

Was a little surprised at how well I was feeling.  Been a few weeks since I've done any running.  Perhaps it was the decent weather.  Or maybe I knew I was working at 31's.  Or the fact that I was having my blood drawn shortly after my run and had to get to 8th and Hayes before 0800.  Yeah, I was cutting it close.  Walked into the firehouse at 0755.

9/25/12
3.2 miles
30.56 minutes, 33.40 total time with short walk to the box

Round Nineteen

Night before, took Gabi for a stroll that lasted a little longer than I was expecting.  But as noted in previous post, change.  And no I'm not trying to steal that line from Obama.  But felt a little rough, some tightness, like the feeling of a chest cold during the run.  Felt worse almost three years ago in the academy so I wasn't going to let it stop me.  Did a little more work on the feet on the track at Pulaski.

10/2/12
3.2 miles
32.41 minutes, total time of 36.02 with cool down to mailbox

10+ laps 4 walking...4 interval...2 walking...1/2 approach

Change

With a new bicycle ordered, the need to change some things has come.  Day one went alright.  Was able to "finish" some business. 

Mini Marathon

Did nothing Saturday...wife had her half-marathon.  Then on Sunday, ran around a little bit, then watched football the rest of the day.  Back at it this morning at Blast!  Was a decent day.  Time restraints didn't allow me to do any plyometrics.  Otherwise, got quite a bit done.

9/24/12
six laps - stretch
hammer curl...front raise...farmer's walk...upright row...ez bar curl...overhead db extension...db kickback...squat...shoulder press...arm extension...lat raise...arm curl...leg ext...leg curl...Ron's calf raise...
three laps - stretch

Where U Been?

Back at Blast!

Felt like shit the other day at work.  Lethargic with little desire.  Busy day all around at 5's, but quieted down eventually.  Was able to watch Extremely Loud and Incredibly Close without interruptions.  Was a good reminder.

9/21/12
six laps - stretch
db bench...single arm row...db fly...farmer's walk...incline db bench...decline bench...bench press...incline row...incline bench...lat pulldown...pectoral fly...Ron's calf raise...seated row
one mile timed - 8'46"
cooldown - stretch

Nailed by Hail

Round Seventeen

Went well.  More than halfway done with my second lap is when someone up above turned the faucet on.  Arrived home looking and feeling energized for some reason.  Was fun to run in the rain again, reminded me of days ago.

8/16/12
3.2 miles
27.18 minutes, total time of 30.28 after cooldown to mailbox

Judgment

I really didn't want to go, but better judgment made me got off my ass and got pound out a little weight training session once again at Blast! fitness.  Wasn't there as long as I usually was though.  Even though, I was still feeling a little sore the next day.

8/10/12
five laps - stretch...

Sammy's

Met up with the boys for lunch at Sammy's.  Been a while since we've eaten there.  Prior to, hit up a good session of weight training at Blast!

8/8/12
five laps - stretch
db bench
db single arm row
incline bench
farmer's walk
incline bench
incline row
bench press
decline press
seated row
lat pulldown
Ron's calf raise
Plyometrics (all 30 sec reps)
- box march
- planks
- box jump

Round Sixteen

8/9/12
3.2 miles
30.09 minutes, 33.32 total time with cooldown to mailbox

Not really surprised that lap time was a little slower than past due to evening at the State Fair the night before.  Didn't eat too well.  Saz's, cream puff and some fudge done me in.  Also, felt some pain in lower left leg, near shins.  Second lap felt better, first lap done in 16.14 so I knew that getting under 30 minutes was going to be tough.  Close though. 

Another weight training session at 23's as well.

8/9/12
five minute box step...

Migraines

Was at home a couple weeks back and came down with an intense headache.  Went to bed around 8pm only to wake up and find myself pucking in the bathroom a couple hours later.  Took a shower and still ended up working the next day at Luke's.  Discussed my previous nights' fun with others and one suggested that it may have been a migraine.  Off to the internet I went.

Low and behold, for a few years I've been having symptoms of migraines but always thought that since I was pucking, it was something that I ate.  Now I'm starting to realize that I've been dealing with migraines for quite a few years.  Blurry vision, pounding headache, nausea and vomiting all have been present.

Happened again today.  Started to get the blurry vision and was quick on the draw to get some Excedrin in my system, thanks to Deena.  Couldn't finish the day though.  That sucked.  Need to start monitoring my food intake better along with continuing to get some recommended sleep.

Round One Five

Weight training at Blast! early sunday morning.  Quite pleased with the lack of people there.  Unfortunately, weights and other crap just laying around.

8/5/12
five laps - stretch

Pulled the kids around in the Burley for a little while.  Of course, not both at the same time.  Plenty of wind gusts yesterday though.

8/5/12
7.2 miles, 0.41 minutes, 10.5 avg
285.6 logged miles for the year so far

Woke up earlier than normal today.  Layed in bed then remembered that Kona's website updated at midnight to showcase next years bikes.  Checked those out.  Not too bad.  Out of the rack, then decided to get a couple laps in.

8/6/12
3.2 miles
28.05 minutes, 31.14 total time with cooldown to mailbox

Decided to jump on the road bike for a short ride after work.  Had some time to kill so why not.  Strong headwind from the southwest made part of the ride somewhat tiring.

8/6/12
15.5 miles, 0.58 minutes, 15.8 avg
301.1 miles for the year

Round Four...Teen

With last run under 0.28 minutes, was wondering if I would be able to repeat the performance.  Not quite, but consistently keeping it under 0.30 minutes which is good.

8/3/12
28.48 minutes, total of 32.23 minutes with cool down to mailbox

Weight Training @ 23's
five minute box step
decline press
db single arm row
bench press
db fly
seated incline row
incline bench
lat pull
shoulder shrug
Ron's calf raise

Spin Class (shh, it was at work)
7.9 miles, 0.33 minutes, 14.3 avg
278.4 miles for the year

Round 13

Felt pretty good getting up this morning. Packed the kids into the XK and off they went. Got to turn one and wanted to be done. Upset stomach. Wanted to shorten up the run but did not.

8/1/12 3.2 miles
27.32 minutes, total time of 30.43 with cooldown to mailbox

Weight Training @ 28's
five minute box step
db shoulder press
hammer curl
upright row
overhead db ext
ez bar curl
shoulder shrug
squat
Ron's calf raise

Spin Class??? Not really
7.6 miles, 0.31 minutes, 14.5 avg
270.5 miles logged

Summer Blues

Last day of the month.  How sad.  Only because of how little I've done this year.  Here's to a better rest of the fall.

Blast! weight training yesterday.  Pushed myself a little harder and went back to doing some plyometrics.  Those suck, but damn I miss doing them. 

7/30/12 - 1.58 minutes
five laps - stretch
incline bench
incline row
bench press
farmer's walk
decline bench
db fly
db single arm row
db bench
incline db bench
horizontal row
lat pulldown
seated row
Ron's calf raise
Plyometrics (all 30 sec reps)
- box march
- plank
- box jump

7/31/12
17.6 miles, 1.06 minutes, 15.9 avg
262.9 miles for the year

Plan was to run, but legs sore from plyometrics day before.  Set out for an easy spin, but decided to push a little harder.  Pleased I kept average up.  Strong headwind from the north while on Loomis.  Checked into 23's for 'fuel' too.

Lethargic

Haven't done much in almost two weeks.  No excuse.  Weight training at Blast! on the 18th was the last time I did anything.  Got out on the road this morning.  Wake up call at work the other day.  Need to step it up.  Period.

7/18/12
five laps - stretch
db shoulder press
hammer curl
ex bar curl
upright row
overhead db ext
farmer's walk
squats
front raise
shrug
arm ext
arm curl
shoulder press
leg curl
leg ext
Ron's calf raise
lateral raise
five laps - stretch

7/29/12
21.6 miles, 1.22 minutes, 15.8 avg
245.3 miles for the year

Was good to get out, especially after incident.  Loop around house is 1.6 miles, not 1.7 like I thought.  Also, the lap around the block is 3.2 miles.  Good to know.  As for the ride, did a few intermediate sprints along the route.  Need to continue to do those for sure.

Dead Legs

Threw the kid in the Burley and took off for a short jaunt to the firehouse.  Followed up with a crappy road ride.  Just had no legs.  Average mph took a dump.  Struggled.  Another day in the 90's.

7/15/12 (with trailer)
6.2 miles, 0.36 minutes, 10.3 avg
213.3 miles logged for the year

7/15/12 (without)
10.4 miles, 0.46 minutes, 13.4 avg
223.7 for the year

Monday morning blues at Blast!  Wanted to finish workout on three different machines and everytime I tried, they were occupied.  Damnit.  Possible poop?

five laps - stretch
db bench
db single arm
db fly
farmer's walk
incline bench
incline row
shoulder shrug
decline bench
bench press
incline bench
horizontal row
lat pulldown
Ron's calf raise
pectoral fly

Rough night at Miller Park.  Lots and lots of beer...yum yum.  Feeling it today.

Crystal Ridge

The closet mountain bike race I've gotten to so far this year was just peeking in at the race site during a decent road ride.  Took Forest Home to 68th and made my way around to the ski hill.  Picked up the Oak Leaf then headed to 31's to visit an old friend. 

7/14/12
25.7 miles, 1.40 minutes, 15.3 avg
207.1 miles for the year

Damn Bridge

A little different at Blast! at 8pm.  Not much of a crowd downstairs but the weight area was busy.

7/9/12
five laps - stretch
ez bar curl
hammer curl
db shoulder press
farmers walk
shoulder shrugs
front raise
leg extension
leg curl
leg sled
overhead db press
Ron's calf raise
shoulder press
arm extension
arm curl

7/10/12
5.4 miles, 0.31 minutes, 10.6 avg
173.4 miles for the year

Pulled the Burley to 23's with the elder inside.  That makes some difference when towing some 40 pounds, I'm guessing.  Looking forward to next "trailer time" with the kid(s).

7/10/12
8.0 miles, 0.41 minutes, 11.4 avg
181.4 miles for the year

Out for an evening ride spoiled to a flat near the Horny Goat.  Damn bridge.  Limped to 1st and Lincoln to call home.  With a little luck, coworker was able to pick me up near 20th St.  Had a good average of 15.4 til the pop occurred.  Oh well.

Almost like going to practice...Back at Blast! for another weight training session

7/11/12
five laps - stretch
bench press
db bench
db single arm row
incline press
decline press
db incline
incline row
lat pulldown
db fly
farmers walk
pec fly
seated row
chest press
Ron's calf raise

Round Eleven

7/12/12
3.4 miles
28.03 minutes - 31.26 total time (cooldown to mailbox)

Another day at Blast! for a morning weight training session.

7/13/12
five laps - stretch
squats
upright row
db shoulder press
overhead db
farmers walk
front raise
ez bar curl
shoulder shrug
shoulder press
 leg ext
lat raise
leg curl
arm curl

Detour

Undecided where to go I found myself in Tosa.  Then, the damn detour signs started appearing.  Oh well.  Another day with strong wind from the east.  Not as much as yesterday, but still quite annoying.

7/8/12
24.3 miles, 1.36 minutes, 15.1 avg
168.0 miles for the year

121

As I was pedaling past the lagoon in Greenfield Park, for some reason I became curious as to how far it was from the park entrance off of Highway 59 to 1st Street.  That would be about 121 blocks.  Perhaps a few more with roads like 9th and 15th place.  Anyway, with a strong wind from the east, I found out the hard way.  Approximately 7.8 miles.

7/7/12
19.4 miles, 1.15 minutes, 15.4 avg
143.7 miles for the year

103 Degree

Anything the 3rd?  Went running in the morning.

How about the 4th?  Could have, but didn't.  Too freaking hot to ride in the bay.

And the 5th?  Ok, so I was a little lazy yesterday.  I could have lifted and I could have taken the traininer downstairs and spun for a while.  But I did neither.  Today, took Thor eastbound to Lake Drive, over to Grant Park and found my way back home via the Oak Leaf.

7/5/12
35.5 miles, 2.22 minutes, 15.0 avg
124.3 miles for the year

Mindset is to reach 1000 miles before year is over.  We'll see.

Breathe

Round Ten

7/3/12
3.4 miles
30.11 minutes 33.22 total time (cool down to mailbox)

Extremely warm and sticky morning made breathing during the run difficult, but still possible. Want to get my time back down under thirty minutes.

Hot Weather Protocol

No way I wanted to get on the saddle today.  At least not when the sun was out.  Took an evening stroll and ran into some old folk.  Couple minutes chatting with them.  Earlier in the day, took off to Blast!

7/2/12 - 1.57 minutes
five laps - stretch
ez bar curl
overhead db ext
db shoulder press
hammer curl
upright row
farmer's walk
db kickback
front raise
arm curl
arm extension
lateral raise
shoulder press
squats
leg extension
leg curl
leg sled
Ron's calf raise

7/2/2012
12.1 miles, 0.48 minutes, 14.9 avg
88.8 miles for the year

Hello Thor

6/30/2012
24.8 miles, 1.35 minutes
67.7 miles for the year

With a busy afternoon on the horizon, made the most of the morning.  After a shit 48 and needing a nap, I decided to get back in the saddle instead of hitting a pillow.  Took the Oak Leaf south to 13th and Rawson Ave. 

7/01/2012 (trainer @ 23's)
9.0 miles, 0.42 minutes
76.7 miles for the year

Sleep Needed

Long forty eight. First half of my two day shift, the radios went down close to 7pm.  Nothing we could do except monitor the hand helds until six the next morning.  Not much sleep.  The back half, I didn't do a thing.  Just a busy day at work.

Round Nine
6/28/12
3.4 miles
29.57 minutes
33.18 total time (cooldown to mailbox)

6/28/12 - 1.23 minutes
Weight Training @ 23's
five minute box step
bench press
incline press
decline press
db bench
db single arm
db fly
shoulder shrugs
lat pulldown
horizontal row
Ron's calf raise

Tech Support

Late afternoon with the computer giving me a migraine, made the call to get some help.  After almost four hours of technical support, finally got everything resolved.  Boy, am I glad I didn't make that phone call earlier in the day.  Instead, got moving shortly after 8am and hit up Blast! for a busy morning training session.

6/27/12 - 1.56 minutes
five laps - stretch
db shoulder press
hammer curl
upright row
overhead db ext
ez bar curl
farmer's walk
squats
db kickback
front raise
arm extension
arm curl
shoulder press
lateral raise
leg ext
leg curl

Update...took more than three days to get cpu fixed.  What a headache!!

Busy Morning

From doctors appointments to a workout at the gym to getting trades at the firehouse, the morning was booked.  After leaving 23's, the kids and I headed to the golden arches to grab some food for lunch.  Damn it tasted good.  But once I was finished, I was disappointed a bit just because I put together a pretty good workout at Blast!

6/26/12 - 1.21 minutes
Weight Training at Blast!
five laps - stretch
incline bench
incline row
bench press
decline bench
farmer's walk
db single arm row
db fly
shoulder shrugs
lat pulldown
chest press
seated row

Possibility of running or riding some this evening looks promising...to be determined

Hydroflask

Round Eight
3.4 miles
29.53 minutes
33.00 total time (cool down to mail box)

6/25/12 - 1.22 minutes
Weight Training @ 23's
five minute box step
hammer curl
db shoulder press
overhead db extension
upright row
db kickback
ez bar curl
tricep extension with rope handle
squat
leg extension
Ron's calf raise

Slow pace jog at Pulaski HS
four laps...10.08 minutes, walked cool down lap

Another day in the books.  Been pounding the water too.  Got this "hydroflask" that holds 64 oz.  Staying hydrated.  Especially since in a couple days, highs could reach triple digits.  I also keep thinking about getting on the bike.  Any other them.  Tour de France starts this weekend.  Just another motivator for me.  Off to Blast! in the morning.

Saddle Again

So it's been a long time, over two months, since I've done anything good for me.  This past week, that changed.  After having a small wake up call at the BIT, I ran, rode and lifted numerous times the past seven days.  Here's the week in review...

6/18/12
14.3 miles, approx. 60 minutes (no cpu)
- 14.3 miles for the year

6/19/12 - 1.50 minutes
Weight Training @ Bally's (now known as Blast!)
five laps - stretch
db bench press
db fly
incline db
farmers walk
single arm row
bench press
decline press
incline row
incline bench
Ron's calf raise
lat pulldown
chest press
pectoral fly

6/20/12 - 1.47 minutes
Weight Training @ Blast!
upright row
overhead db ext
db shoulder press
hammer curl
bar curl (some reverse grip)
squats
farmers walk
db kickback
shoulder shrugs
shoulder pres
arm curl
lat raise
leg ext
leg curl
leg sled
arm ext

6/21/12
14.3 miles, approx 60 minutes (no cpu)
- 28.6 miles for the year

Round Seven

6/22/12
3.4 mile run
31.00 minutes
34.25 total time (down to mailbox)

Weight Training @ 23's
five minute box step
bench press
db single arm row
incline bench
decline bench
db fly (used plates)
lat pulldown
shoulder shrug
db bench press
horizontal row
Ron's calf raise

6/23/12
14.3 miles, 0.58 minutes
- 42.9 miles for the year
- The first three rides this year were all the same route.  Out to Oak Leaf on Cleveland then south to Grange Ave and back home via 68th street.  Day two of riding got caught in a brief shower.  Not too bad.  For day three, I had more info, but dropped the computer and lost all info for the day.  At least it was only for one day of riding.  No heart rate monitor as of right now...almost seems nice to ride without it.  No restriction on the chest.

Sitting down today, perhaps Sunday's will be recovery days???  Back at it tomorrow.  Run, ride AND lift?  Perhaps.

Wallyball?

Damn! That hurt like hell.

After a few laps on the track, I got to my usual routine of stretching. During said stretching, I glanced down and noticed some guy putting up a net for "wallyball." I thought that could be fun. Headed down and asked the guy if they needed another. Needless to say, I hit the court. It was different, but good fun. I do miss playing.

After one hour of play, we started our 3rd or 4th game. Shortly into the game, I went up for a block. Coming down, I landed on someone's foot and rolled my right ankle...hard. I layed there for a moment in extruciating pain. I felt like I was going to puke. Yeah, it was that painful. I've never felt that much pain rolling an ankle. It was bad. I limped off and told the guys I was done. Sat down and iced up the ankle. Picked up the koddies and left soon after. Ibuprofen, where are you?

It's now two days later. Still sore but no limp. Hoping to get back to Bally's in the morning, but will be staying clear of the court. Perhaps I'll start getting back om the saddle.

Don't Get Strep

Took a week off for no reason.  Then, took another two weeks off, the first because of strep, which I've never had before.  The following week, I was just down right lazy.  Too much going on?  Maybe.  Too much thinking about things?  Could be. 

Next week?

Taxes!

PAYDAY!!

Got paid yesterday from the city and today from both Aurora and the state.  Happy tax season!  Driving down from E8, picked up the kiddies and headed to Bally's.  Not a bad day there, but could have been much better.  Met a new recruit who's at T2 and chatted with him a while.  Then became engrossed in Sportscenter's Not Top Ten, which I always find a little humorous.

3/2/12 - 1.40 minutes
bench press 65,75,85,90,95,100,65#
db flies 24,30,40,24#
single arm row 25,30,35,25#
db bench 60,70,80,60#
seated row 80,90,100,110,80#
farmer's walk 70# x4 laps
decline bench 75,85,95,75#
incline row 30,35,40,30#
chest press 75,90,105,75#
lat pulldown 75,90,105,75#

Took the weekend off from doing anything.  Worked on the truck on Saturday and enjoyed the day with the family on Sunday.  Was nice, but just need to continue to keep up the work.

Round Six

3.4 miles
30.32 minutes
34.08 total time (with cool down to mailbox)

Hyperbaric

This morning, I was feeling it from yesterdays workout.  So when I finished up after my dive, I really didn't want to go, but the Jeep just kept driving that way.  Arrived at Bally's shortly later and pushed hard for a good hour.  No cardio done, just a few short laps for a warm up and cool down.

2/28/12 - 1.08 minutes

May run in the morning.  Possible snow during the night which should make my decision easy.  Or maybe not.  Switch to the other shoes and have at it.  Hmm...

HEO

Walked into 23's to find out that I'd be driving the engine.  Sweet!  Turned the wheel for six runs with the last one coming in around 2100.  Didn't work out though.  Probably should have.  But had no desire.  Not doing anything yesterday, I hit the gym hard today.

2/27/12 - 1.34 minutes
db bench 60,70,80,60#
single arm row 25,30,35,25#
db flies 24,30,40,24#
db incline 50,60,70,50#
incline row 25,30,35,25# (increase next time)
farmer's walk 70# x4 laps
seated row 70,80,90,100,80#
incline bench 55,60,65,70,60#
decline bench 75,85,95,75#
pectoral fly 20,35,50,65,35#
lat pulldown 75,90,105,75#
seated row (ds) 60,75,90,60#
chest press 60,75,90,105,75#

Felt pretty good leaving today.  No interuptions from the Kid's Club which was nice.  Need to start working on cardio a little more.  Until next time.

What's Sleep?

I have to stop staying up so late.  Yet, I do because it seems it's the only time when I can watch my recorded shows.  For example, this weeks Top Gear was awesome!  Based on the three modern day muscle cars.  The Camaro SS, Mustang GT and the Challenger SRT8.  How could I turn that off?  Anyway, crept off to bed when shortly after, the little guy started to fuss.  Two hours later I was still awake.  To keep it short, laid on the floor with the princess in her room for the remainder of the night.  Not really sure if I wanted to make Bally's appointment at 0800, but we did.  Very good shoulder workout in today.  Increased the poundage on a few exercises.  Back on the truck tomorrow.

2/25/12 - 1.19 minutes
db hammer 40,50,60,40#
db shoulder 40,50,60,40#
shrug 50,70,90,110,130,90#
overhead db extension 25,30,35,40,45,35#
upright row 40,50,60,40#
farmer's walk 70# x4 laps
seated arm curl 40,50,60,40#
shoulder press (ds) 50,60,70,50#
leg curl 40,50,60,70,50#
lateral raise 20,30,40,50,30#
leg extension 75,90,105,120,90#

Round Five

Again, another week gone by without running.  Hesitant to do two laps but glad I did.  Finished the first lap at the 17.10 mark.  Kind of upset with myself at that point.  So, I increased my stride some and pushed the second lap.  Cut two minutes off the pace.

2/23/12
3.4 miles
32.20 minutes
35.19 total time (another cool down to mailbox)

No Watch

Damn!  Forgot my watch at home.  It's always the little things.  Dropped the tike's off in the Kid's Club and with two hours of peace, I was ready to hit it.  Increased the max weight on a few.  Just need to continue.

2/22/12 - 1.46 minutes
*circuit - 3 sets*
 10 pushups
 20 cycling sit ups
 20 sec planks
db bench 60,70,80,60#
db single arm row 25,30,35,25#
db flies 24,30,40,24#
db incline 50,60,70,50
decline bench 65,75,85,95,65#
incline bench 45,50,55,60,65,*70, 50#
 *failed @ rep 6
incline row 25,30,35,25#
seated row 70,80,90,70#
seated deadlift 70,80,90,70#
calf raise 135,155,175,135#
lat pulldown 60,75,90,105,75#
seated row (ds) 60,75,90,105,75#

Wanted to do more, but ended up meeting guy from WAFD.  Chatted about protocols and pension among other things.  Time was getting close for me to grab the little ones.  Looking forward to seeing what I can add to my repertoire tomorrow at 23's.

Falling Behind

Was pushed for time on Saturday morning due to the Hoffer Bowl that started midday.  Was able to get a decent workout in.  With the weather the way it's been, looking forward to getting on the bike(s) soon.

2/18/12 - 1.19 minutes
db bench 60,70,80,60#
db single arm row 25,30,35,25#
db flies 24,30,40,24#
db incline 40,50,60,70,40#
farmer's walk 35# x3 laps
decline bench 55,65,75,85,95,65#
incline row 25,30,35,25#
seated row 70,80,90,70#
seated deadlift 70,80,90,70#
seated row (ds) 60,75,90,60#
chest press 60,75,90,105(4/4), 60#
lat pulldown 60,75,90,60#

Oh what a night.  I can not recall the last I drink that much...well, perhaps last month at 31's xmas party.  After AMF, over to Brewski's.  Not a bad place.  Some nice "conversations" though.

Walked into Bally's and was told that I was late.  Long story short, I forgot that I was suppose to get there by 8am and not 830am.  With a couple of cancellations, I was able to stay til 1030am.  Good thing too, cause I needed the extra time.

2/21/12 - 1.24 minutes
db shoulder 40,50,60,40#
hammer curl 40,50,60,40#
upright row 40,50,60,40#
farmer's walk 35# x4 laps
overhead db ext 25,30,35,25#
leg sled 140,160,180,140#
shoulder press 40,50,60,70,50#
seated arm curl 40,50,60,40#
leg ext 75,90,105,75# (increase)
leg curl 40,50,60,40#
seated arm ext 40,50,60,40#
calf raise 135,155,175,135#
*Running - started to run with no set amount of time or laps to do, got 6.44 minutes in when paged to the kids club for a change

The rest of the day...very stressful due to the kids.  The misbehaving, not eat and with Reed just not himself made the rest of the day exhausting.  Kids down and out by 730pm.

Round Four

Been a week since I stepped outside for a run.  Weather the last few work days was just too cold.  I mean, single digits with a wind chill.  Not my cup of tea.  Yesterday was much more pleasant.  High 20's to low 30's for a morning temperature.  Was quite pleased that I had my quickest time so far.  Keep improving which is a good sign.  May switch up the route and head eastbound to start.  We'll see.

2/16/12
3.4 miles
30.46 minutes
34.16 total time (with cool down to mailbox)

Still trying to get comfortable working out in the basement of 23's.  Much nicer area to work out than 31's so one would think that getting down there would be easier.  Was a busy day to start out with.  So when 3:30pm came around, I decided to get down there.  No excuses.

Crazy

That's what the kids are doing to me today.  Driving me crazy.  Just making a mess with everything.  The cushions, the food tossed all over and not to mention the toys scattered around.  None the less, at least I was able to get a full workout in at Bally's without any interruptions.

2/15/12 - 1.39 minutes
*circuit - 3 sets*
 10 push ups
 20 cycling sit ups
 20 sec planks
db bench 60,70,80,60#
db single arm 25,30,35,25#
db flies 24,30,40,24#
db incline 40,50,60,40
farmers walk 35# x4 laps
decline bench 55,65,75,85,65#
incline row 25,30,35,25#
seated row 60,70,80,90,70#
seated deadlift 60,70,80,90,70#
chest press 60,75,90,60#
lateral raise (rehab) 20,30,20#
lat pulldown 60,75,90,60#
calf raise (prep for Ron's) 95,115,135,95#

Been seven days since I last lifted.  I felt spent after some of the sets.  Especially the farmers walk.  Could really feel the tightness in my L forearm.  Was lazy last day at 23's.  Had training at the BIT in the afternoon and I just wasn't determined enough to go downstairs.

Round Three

A misplaced man's winter hat had me wondering if I'd have time to go two full laps in. Sure enough, did both and still made it to work on time. Best part was coming back from my cool down where I noticed that my soul patch was a little frozen. Guess you had to see it.

3.4 miles
31.23 minutes
35.25 minutes total time

Feeling Better

After spending a few days playing daddy day care and tending to a couple kids under the weather, we all finally had a decent night of sleep.  Looking forward to getting back to Bally's, the kids seemed more like themselves so I made the call.  Appointment for Bally's...0930am.

2/8/12 - 1.28 minutes
db shoulder 30,40,50,30#
hammer curl 30,40,50,30#
upright row 40,50,60,40#
shrug 50,70,90,50#
overhead db ext 25,30,35,40,30#
farmers walk 70# x 5 laps
shoulder press 40,50,60,40#
seated arm curl 30,40,50,30#
seated arm ext 40,50,60,40#
lateral raise 20,30,40,50,30#
leg ext 75,90,105,75#
leg curl 40,50,60,40#
leg sled 140,160,180,140#
*circuit - 3 sets*
 10 push ups
 20 cycling sit ups
 20 sec planks

Basement Round One

Sitting out in the bay working on my Nook, overheard weights clanging together from the basement.  Why was I sitting down when I could spend the next hour or making myself a better fireman.  First time working out at 23's went pretty good too.

2/4/12 - 1.30 minutes
five minutes box step
*circuit - 3 sets*
 10 push ups
 20 cycling sit ups
 20 sec planks
db flies 20,30,30,20#
db single arm row 25,30,35,25#
db bench 50,60,70,50#
db incline 40,50,60,40#
bent over db row 30,40,50,30#
lat pull 50,65,75,50#
...struggled with 75#
db decline 30,40,50,30
kb swings - 3 sets of 12, both R & L
horizontal row 40,50,60,40
Ron's calf raise 25# kb, 10 steps

Round Two

Another pleasant morning for a run. Sweatpants on. Shoes laced up and ready to go. Did two intermediate paced intervals on the second lap. Need to continue to do more next time out. Which I am hoping is very soon. The weather should not be this pleasant in early February.

3.4 miles
32.58 minutes
36.20 total time (cool down to mailbox)

Friday Night

I contemplated going. Part of me did not want to go. But I knew I should.

I rolled into Bally's lot around 4pm and got back to it. After attending the recent graduation ceremony the night before, I felt obligated to show up. Much easier when I have to schedule it. Only because canceling would make me feel like a puss.

2/3/12 - 1.40 minutes
db shoulder 30,40,50,30#
hammer curl 30,40,50,30#
shrug 50,70,90,50#
db overhead ext 25,30,35,25#
upright row 30,40,50,30#
farmers walk 35# x4 laps
leg curl 40,50,60,40#
seated arm curl 30,40,50,30#
seated arm ext 30,40,50,60,40#
leg ext 75,90,105,75#
calf raise 95,115,135,95#
leg sled 140,160,180,140#
preacher curl 25,35,45,25#
...began curl, felt pinch L upper, switched to standing curl

one mile timed with interval 2/1 ... 8.10 minutes

Round One

With some determination, got up motivated to go running. I said running. Yep. Don't know what I was thinking but glad I started this month off right. Did two "resident laps" around my home. Close to 3.4 miles. Quick shower then over to 23's for another day on the truck. Here's hoping for improvement.

3.4 miles
33.28 minutes
36.53 total time (cool down to the mailbox)

Waiting

While waiting for the Engine Co. to come back, Ron suggested a calf workout.  Taking a 45 pound dumb bell, I did 20 calf raises on each step from the basement up to the landing.  Ten steps in all.  By the time I got to the top, my calf's were spent.  Working with guys that actually workout might do me some good.  I'm somewhat excited to get back to start working out there.

Hopeful

Ok, so starting another blog.  This time, one referring to workouts.  I'm hopeful that I can start doing something everyday.  Wait and see I guess.