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)