Tomorrow

Surprised that I didn't get lost trying to find Blast!  Been a couple weeks.  First hour went well.  After that, someone had problems staying out of trouble.  Was not pleased that my workout had to be shortened by almost 40 minutes.  Anyway...

1/29 - 1.23 minutes @ Blast!
30 minutes Random Hill run
decent stretch
*bench press...db bench press...db fly...single arm row...farmer's walk

*bench press, 10 sets of 3 reps each at 65% max...105 lbs

Tomorrow my new ride comes in.  Unfortunately, I'm working until late the following day.  Then onto final assembly.

Bum!

"You're a bum daddy."

"You slacker daddy!"

Just a few comments that my wife encouraged my kids to tell me after they all got home from Blast! one day.  Anyway, back to Blast! early Monday morning.  And did that running thing on that treadmill.  Probably increase time on that thing.  Plus, get some cleats to get into some spin classes.

Treadmill?

Never been a fan on the treadmill at the gym.  Was an easy change.  With a quick lesson, I became a fan of them.  No more having to run laps.  Just mind numbing running in place.

1/11 - 1.48 minutes @ Blast!
20 minutes Random Hill run
db shoulder press...farmer's walk...hammer curl...overhead db extension...ez bar curl...upright row...incline row...squat...arm extension...arm curl...shoulder press...leg extension...leg curl
walk two laps

*squats; first four sets, 4 reps, last set, 8 reps

1/12 - 1.23 minutes @ Blast!
25 minutes Random HIll run
decent stretch
incline bench...single arm row...bench press...db fly...db deadlift...lat pulldown
walk two laps

Habits

Time to break some of those bad habits.  First one, get off the couch and get moving.  At the gym, firehouse and at home.

Wife dragged me to the gym this past Saturday.  Didn't really want to go, but did not have an excuse not to go.  Glad I did.

1/5 - 1.10 minutes @ Blast!
four laps - good stretch
db bench...db fly...incline bench...bench press...single arm row...incline row
walk two laps

1/8 - 1.41 minutes @ Blast!
six laps - good stretch
upright row...ez bar curl...db shoulder...farmer's walk...hammer curl...overhead db ext...front raise...squats...db shoulder press...lat pulldown...leg ext...leg curl

*squats; first 5 sets, 4 reps per, 10 reps last set
*lat  pulldown; all sets 4 reps

1/9
0.31 minutes @ Blast!
three laps - ok stretch
seated row...lat pulldown...chest press...calf raise
six laps - ok stretch

*lat pulldown; all sets 4 reps except last with 8 reps

1.10 minutes @ 23's
five minute box step - great stretch
db bench...single arm row...db fly...incline db...db deadlift...shrug...bench
planks; three 30 sec each
good stretch

1/10
0.32 minutes - trainer @ 23's
6.66 miles / 12.4 avg
6.66 miles YTD

Got up early enough to get my ass on the trainer for a little while.  Easy spin.  Felt good just to stretch out the legs.

Tunes

Foster the People - Pumped Up Kicks
Imagine Dragons - Radioactive
FloRida - Whistle
FloRida - Good Feeling
fun. - some nights

Slacker

A month ago, I planned on doing one hundred a day for a month.  Yeah, that lasted less than a week.  Perhaps this month and year will be different.  Already signed up for Chequamegon Fat Tire Festival, at least the lottery portion.  Ore to Shore and possibly Iceman as well?  Triple Crown baby!!

Here's to a good start to a new year.