last night

walked ~2.5 miles

last monday

another out of town workout; did a workout with barbell (50 lbs)

squat thrusters
romanian deadlifts
twisted pushups
leg lower/raise
curls

didn't record the numbers

last saturday

ran 3 miles

worked out doing front squats, snatches, military presses, pushups, crunch twists with medicine ball, and rows (can't remember weight reps, I was using dumbells at the hospital center in my hometown).

walked 1.5 miels

last friday night

ran 3 miles

sick

got down right sick by wednesday night. Took Thursday off. May run or walk today after work if I'm feeling almost back.

wed

ran 2.5 miles in morning.

last tues

ran 2 1/4 miles.

25 pushups, 8 pullups, 15 leg lower/raises, 15 situps

reset

repeat

rest

repeat

sunday and monday

Sun: ran 2.5 miles

Monday: ran 2.5 miles, walked 2.5 miles

yesterday

ran 2.5 miles, walked .5 miles

last night's workout

Kind of a weak workout, not sure why:

front squats (88lb): 10, 10, 10

military press kbell (2 x 44lb): 5, 4 (+ 2 push press), 2

yesterday

walked about 5 miles throughout day

yesterday (sunday)

did a set of each exercise before repeating, same order:

dumbell curl (20lb) : 10l/10r, 10l/10r, 5l/5r + 5 simultaneous

chest press (machine): level 9 x 12 ; 10 x 10 ; 10 x 10

pull down (machine): level 10 x 8; 9 x 8; 8 x 8

one-arm bent row dumbell (45lb): 8l/8r, ---, ----

two-arm seated row (machine): -----, level 11 x 8, 10 x 8

legs straight down and raise (lying down, trying to keep lower back flat on ground): 4, 4, 4

last saturday

ran 2 miles

last friday

did one set of each exercise before repeating:



kbell swing (44lb): 20, 20, 20

double kbell clean/jerk (88lb): 7, 5 (clean/jerk) + 3 (clean), 5 (clean/jerk) + 3 (jerk only)

kbell snatch (44lb): 10l/10r , 10l/10r, 10l/10r

Props to Pops

Props to my dad for finishing his first marathon today despite gnarly quad AND hamstring cramps for the last 5 miles.

He had to take 3 weeks off just prior to it due to ankle-itis but was still able to grind it out come race day. I gonna give him many homebrews to celebrate his feat.

thursday (off)

Just went for a walk yesterday, thats it...

Plan

Going to just run today, no lifting, probably approximately 3-4 miles at moderate speed (probably 30-35 minutes):

Ran about 3 1/4 - 3 1/2 miles at decent pace ~ 28-30 minutes. (I don't time it)

workout last night

warm up: starsky and hutch karate, pushups and plank pose; jumping around and messin with medicine ball

Workout: alternating exercises, 1 set of each before repeating an exercise

Deadlift (KBell) (88lb) set 1: 12 set 2: 12 set 3: 10

Pull-ups set 1: 8 (slowww) set 2: 8 (slowww) set 3: 7 (slowww)

Push ups set 1: --- set 2: --- set 3: --

Kb chest press (88lb) set 1: 7 set 2: 7 set 3: 5

Crunch set 1: 20 set 2: 20 set 3: 20

Side Bends (44lb) set 1: 6/6 set 2: 6R/6L set

One-arm Bent Row (44lb) set 1: 6R/6L set 2: 6R/4L

Last Night (mon)

exercises alternated each set, not same exercise for 3 sets:

front squat: 10, 10, 8

Military/Push Press: 5/3 (push) ; 4/2 (push) + 2 left (push) , 4 right (mil) ; 3 + 2 left (push) / 1right (mil) + 2 right (push)

reason for changing is because my arms are not even in shoulder strength and the needle for momentum is much different for each side.

Sunday Night

Wild dancing to bluegrass and 1970's karate for like 45 minutes until I was sweatin puddles