Sunday, Oct 5, 2008

Treadmill 3.72 miles, 56 min, 604 kcal
5k split time was 43:45 and 518 kcal burned

Recumbent Bike 1 mile, 9 minutes (I had to finish watching Cold Case on the tv's at the gym to see "who done it")

Lifting
Bench 135x13, 225x8, 315x8
Seated Rows 160x15, 180x12, 200x10
DB Military Press 45x15, 85x8
1 arm triceps pressdowns 50x15, 60x12
BB Curls 80x15

Note: Pikes Peak Ascent 7,815 ft
At 6,000' Pressure is 620 mm Hg (18% less than sea level)
At 14,115' Pressure is 430 mm Hg (43% less than sea level)

Friday, Oct 3rd Workout

Treadmill approx 2.75 miles, ~40min?

Bench Press 135x12, 225x8, 315x8

Note: Pikes Peak Ascent 7,815 ft
At 6,000' Pressure is 620 mm Hg (18% less than sea level)
At 14,115' Pressure is 430 mm Hg (43% less than sea level)

It was a good day for stuyding but missed my exit to get back to school for my 5k run and had a bit of trouble turning around. I think Palin and Biden were in town last night at Wash U for a debate and one of them must have been in need of the highway about the time I was going back to school because the area was flooded with police who were blocking off all the exits. I've seen it before when Bush has been in town - more cops then you ever know existed - all exits blocked off, zero cars let on the freeway then a slew of cop cars and police motorcycles speeding down the highway with their lights on followed by a bunch of big, black SUVs speeding behind them.

Thur, Oct 2nd Training

Treadmill 3.24 miles, 582kcal, 47m50s, 4.1mph ave, 1.5 incline ave, 14:38 min/mile, 129bpm ave, 260 vertical

also took a 12 min stroll around campus after the treadmill work at a leisurely pace so maybe another 1/2 mile there.

Pulldowns 135x12, 150x12

Note: Pikes Peak Ascent 7,815 ft
At 6,000' Pressure is 620 mm Hg (18% less than at sea level)
At 14,115' Pressure is 430 mm Hg (43% less than at sea level)

Wednesday, Oct 1, 2008 Training

Treadmill 3.18 miles, 625kcal, 55m48s, 3.4mph ave, 4.4 incline ave, 17:38 min/mile, 128hr, 738ft vertical

Note: Pikes Peak Ascent 7,815 ft
At 6,000' the pressure is 620 mm Hg (18% less than at sea level)
At 14,115' the pressure is 430 mm Hg (43% less than at sea level)

I was a little slower today then yesterday but burned over 100 more calories due to the vertical increase from 109 feet yesterday to 738 feet today. My goal was to scale a height equivalent to the Arch in St. Louis which, I believ

Tuesday, Sept 30th 2008
Treadmill 3.20 miles, 528kcal, 51m36s 3.7mph ave, 0.6 incline ave, 16:12min/mile, 133bpm, 109ft vertical

Lifting
Bench Press 45x15, 135x15, 225x8, 315x8
Life Fitness Military 100x15, 140x12

cooked up 10 pounds of chicken yesterday and boiled two dozen eggs - still need to get the sandwiches and salads made.
devoured both veggie trays in a matter of days and picked up some cucumbers, radishes, celery and carrots to refill my trays :)

Monday, Sept 30th Workout
40 min cardio with the Wii Fit

Occasionally, we might not feel like working out so I was thinking of another way to view working out. Instead of "working out" I was thinking in terms of training and all the different ways we might be able to look at our training and perhaps express our training in a way that might help to make it more palatable or maybe even necessary. Below are some training names that initially came to mind ...

pure energy training,

hot, lean and mean training

happiness training,

good example for my children training

Sunday, Sept 28 Workout
Leg Press 225x12, 315x10, 405x10, 505x10, 605x12
Matrix Seated Leg Curl 85x12, 115x12, 115x12
Seated Calf Raise 90x12, 135x15, 135x12
Close grip pulldowns 120x12, 140x10
Bent Rows 135x12
Seated Rows 180x10
BB Curls 90x10

Treadmill 2.63miles, 45min 376kcal

Sat, Sept 27th, 2008 Workout
Bench Press 135x15, 225x10, 275x12
Incline Bench 135x15, 205x8
DB Shrugs 85x15, 105x12, 115x12
DB Military 45x12, 75x10
1 arm DB triceps ext 35x12, 40x8
Cybex pulley triceps ext 60x15
1 arm triceps pushdown 40x12, 50x12
1 arm DB side lateral 50x12

Treadmill 2 miles, 300kcal, 33m27s

I'm going to start putting my workouts first in my blogs so I can scroll through my blogs and see what I've done without having to drill into any individual blog.

I had an early morning lab on Friday and didn't get over to my parents house early enough to workout with my Dad but, we did have enough time to enjoy a nice breakfast together. My parents left at 5 a.m. this morning for a week's vacation so I'll be on my own with the workouts. Fortunately, I was able to make up Friday's workout today.

Thursday, Sept 25th Workout
Treadmill 3.1 miles, 60m55s, 493kcal

My disdain for rush hour traffic is proving to be very beneficial to my health because I cranked out another 5k after class today! :)

I even shaved 13 minutes of my current best and completed the 3.1 miles in 61 minutes! ;)
(no walking backwards at 0.5 mph today)

Maybe next week I'll break that one hour barrier ;)

I think one of the best parts about the walk was my behavior afterwards.

I haven't been getting meals in during the mornings before class so by the time I was done with my walk I was really hungry. For some reason - good quantities of exercise helps me crave healthy type foods so I bought two vegetable trays and some protein bars on the way home. (I know Julia likes the carbs & proteins mixed) :)

Wednesday Sept 24th Workout
Ab Lounge bwx30, bwx50
Leg Ext (1 leg) 35x15, 60x15, 60x15
Standing Leg Curls 25x12, 35x12, 40x12
1 leg calf raises 25x20, 25x15
Pulldowns 80x12, 110x12
1 arm DB Row 45x12, 85x12
BB Curls 75x12, 95x10, 65x12
Wrist Curls 45x20, 55x20
Stability Ball Crunches 3 sets of 20 reps

Treadmill - 3.1 miles, 73 minutes

I had a nice workout this morning with my dad and since I abhor rush hour traffic after my class I decided to go to the school gym and hit the treadmill. The treadmill has a 5k program button so I figured I'll do that for a while and work on reducing my time.

Monday Sept 22nd Workout
Ab lounge Bwx50
Incline Bench Press 135x15, 175x12, 225x12
Upright Row 45x12, 55x12
DB military press 45x12, 85x12
DB Shrugs 85x15, 85x15
Seated Leg Lifts BWx12 (I've *really* gotta work on those!)

just when you thought things couldn't get any more exciting or emotional. hmmmm
Apparently, schools recruit because I just got a standing invitation from the president of Parker College of Chiropractic, Dr. Fabrizio Mancini, to come check out their school in Dallas, TX and the offer comes complete with airfare, hotel and meals.
...should I live 1,000 lifetimes - I would not want to go through the trials Dr. Fabrizio faced in his life - not ever.

Monday's Workout
DB Bench 65x15, 95x12
DB Incline 65x12, 85x12
Military 65x12, 85x12, 115x12
Shrugs 85x10, 135x12, 205x15
Triceps Pressdowns 50x12, 70x12
Triceps Kickbacks 25x12, 30x12
1 arm DB overhead tri ext 30x12, 40x12
============================================

I got a drenching yesterday morning handing out 180 Energy Drinks at the end of the Lewis & Clark marathon.

The weather was atrocious and from what I heard on the news this morning, two people actually died due to the storm.

Last year the 180 team was set up under a tent so I figured it would be like that this year but the weather was too rough to get it set up so we hauled about 100 cases of 180s to the finish line and handed them out to the finishers.

Any day above ground is a Good Day.

are there really significantly fewer opportunities to improve ones life because of the weather?

I did mention in a previous blog that people who are short of time but don't exercise are actually wasting time because the body machinery they're working with isn't functioning as efficiently as it could. Now I'm thinking in addition to time wasted due to a lack of physical prowess there's also time wasted with a less than optimistic attitude.

Time, thoughts, money - these are all things that can be allocated to provide for a better or worse future. This reminds me of an email I got regarding what various social economic classes buy with there money ...

Time for change - School starts back today.
I weighed in on the Wii today after our workout and I'm still in my 269-274 weight range which is good since I've been eating around the clock during my break. I can tell more muscle has been added to my frame. On a lark I went ahead and measured my arms yesterday and they're around 18" now so I've probably added around an inch of muscle over the last 2 or 3 months while dropping my bodyweight around 15 pounds over that same time period.

I finally got a full 8 hours sleep in last night but Sunday through Tuesday night I only slept for three hours on Sunday night so I kept my bench weights pretty moderate to light today. I did a good job getting all the rooms in my house cleaned up and organized. Things look so good now you would think I have a wife! ;)

Those weekend workouts sure kicked my butt!
the dozen reps w/ the 105lb dumbbells really did a number on my traps. mega-sore - good stuff! :)
I've been eating fairly clean lately with lots of chicken and have still been making the spinach salads w/ a variety of vegetables and soy nuts mixed in. Milk, Special K w/ bran cereal, yogurt, cottage cheese, fat free cheese, oven roasted turkey, ff mayo, 35 calorie/high fiber whole wheat bread and some kind of whole wheat, low fat/high fiber toaster waffles have been making up the gist of my eating - I guess a smattering of fruit also such as bananas and grapes as of late.

A long time ago I took an abstract algebra class which had a lot of high school math teachers in it who were working on their master's degrees. One day a couple of them were making comments that seemed so incredulous to me as to remain indelible to this day. There were actually posing the question, "what is this stuff good for?"

Those were the last people in the world who I thought would pose such a question especially since they were teachers and presumably would have been faced with that very question in their own classes. I didn't get it. I mean, here we were taking a graduate level class and learning the fundamentals of mathematics, in many cases the very essence of mathematics yet they had no appreciation for such thing.

Well, it took until Friday night but I finally got in my Wednesday work out and I should still be able to get in Friday's workout tomorrow.

Tonight's Workout
Leg Press 135x15, 225x12, 315x12, 415x12, 515x20
Seated Calf Raises 90x17, 135x15, 135x15
Seated Rows 160x12, 200x12
Concentration Curls 45x12, 55x8
Wrist Curls 50x15, 60x12
Oblique Crunches, 3 sets of 15 reps on each side

Not sure where to start ...

Lifting has gone well. I did get some extra 10 pound plates so I've got some 85lb dumbbells to play with and I've started using an intermediate range weight when benching. I hit 255 lbs for 15 reps today which was pretty good considering I was up all night cleaning and working on my library before the workout this morning. I'm looking at 275 for 12 then maybe try to hit 300 for 10 or 12 on my next couple bench workouts.

An uncle of mine got a kidney transplant last Thursday so my parents have been traveling a bit and we might have to push off this weeks Friday/Saturday workout and pick things up again on Monday.

As long as they don't become self aware I should be alright.

The living room conversion is going well. As I peer out over my computer monitor I now see a treadmill and an elliptical machine. Six hours from now, I should also be able to see a Stair Stepper machine! :)

YeeHaw! just keeps getting better and better :D

checked in on the Wii Fit today and I'm right in the middle of my new weight range of 269-274lbs

I'm guessing I should be in a new weight range come the third week of September :)
almost forgot to the right of my monitor is also an adjustable bench and a few friendly dumbbells :)

I didn't realize it until this morning but, I didn't even leave my house once this entire weekend :)
I had some rearranging of my library I've visualized accomplishing for my summer break so I started that on Saturday and didn't get everything completed until Sunday at noon ...at which time I finally went to bed which made my Sunday start of the day at 8:30 p.m. ...and I guess I'm still up from that time but, my place is looking nice.

This mornings workout was a blast - the GHF 3 day per week workouts totally rock!
My parents are heading to the Ozarks for a few days so we'll be moving our Wed, Fri workouts to Thur, Sat and I'll need to pick up two more 10 pound plates so I can run the dumbbells up to 85 to 105lbs which will be *very* nice :)