I missed a whole week of workouts. A few of those days were by choice, getting the yard and house winter ready before the snow fell. The rest involved a whole lot of extra crazy shifts. I had never worked a 72 hour shift before. Brutal and not recommended however, sometimes desperate times require sacrifices. It took a couple of days to catch up on sleep and recharge. If there was a positive in the crazy week, my diet remained under control in all that chaos. My workout today wasn't my best but not as sluggish as I thought it would be. I'm back at it.

Leg extensions 15 x 50lb
Leg curls 15 x 50lb

I missed a day due to getting my flu shot. I didn't want my arm to swell up and bruise after lifting weights. I went to the gym right after work today feeling a little intimidated by my workout. It looked tough on paper and I was keen on doing my weights before my cardio. It was challenging, but I made it through without joint pain and I'm sure I'll feel the burn for while. I was dragging my butt to the cardio room and managed a slower workout. The intensity was still there, but I was yawning throughout and feeling really sleepy. I'll be tucking myself into bed once this entry is complete.

I missed my cardio workout after work tonight. I've never seen the gym's cardio section so busy on a Sunday night. It was inconvenient for me but I guess that's good for all those new members. Anyway, I did get in a good workout. My shoulder was really tight from my last weights session, but I worked it out. Happy with my abs and back extension progression. Good burn and no pain. I'm sure I'll feel it tomorrow. I'll try and get in a good cardio tomorrow. One day at a time.

Stiff-leg Deadlift 15 x 50lb, 15 x 60
Seated Calf Raise 15 x 80lb
Standing Calf Raise 15 x 80lb
Seated Calf Raise 15 x 90lb

My brother joined me tonight for the upper body workout. I always appreciate a partner during my workouts and my brother is one great motivator. He is a humble and talented athlete and easily outclasses me in the gym. Our gym time is more efficient and I couldn't ask for a better cheerleader or motivator. We were limited for time and the cardio was not as long, but we got a great burn in the lifting. This was the toughest chest shoulder workout to date and was pleasantly surprised how my shoulder held up and remained pain free.

Elliptical X-trainer, 18 min L12, 1.8 miles
Inclined Bench Press 15 x 45lb, 15 x 65lb, 12 x 85lb, 10 x 95lb

I spent most of the day in cramped quarters today helping my brother install a new furnace in my home. It felt great to stretch and go on a 45 minute cardio workout.
I use the local university's gym which has a lot of younger people. Today I was flanked by two cute and very fit young women. They were young enough to be my daughters and I found it encouraging in an age where too many of our youth are overweight and sedentary, to be with some who took care of themselves. As I ramped up my RPM's, my testosterone kicked in and I tried to keep up with these young athletes. I drank plenty of water and sweat buckets trying to keep up. When I was done, I thanked them for inspiring me to keep up with their vigorous pace. On my way out I heard one say "I think he's as old as my dad, but my dad couldn't do that".

Got a good workout in after work. I did a short cardio to warm up then hit the weights. My arms really felt the burn tonight. ran out of time to do a longer cardio. I'll see if I can fit in a long cardio tomorrow, it's my day off.

Cardio, x-trainer L10 hill work 1.11 Mile, 10 minutes
Leg extensions 15 x 30lb, 15 x 40lb, 12 x 50lb
Leg Curls 15 x 30lb, 15 x 40lb, 12 x 50lb
Calf Raises 20 x 80lb, 20 x 90lb, 15 x 100lb
Bent over Rows 15 x 25lb, 15 x 30lb, 12 x 35lb
Seated close grip row 15 x 100lb, 10 130lb
T-Bar Row 15 x 45lb, 15 x 45lb 12 x 55lb
Hammer Curl 15 x 15lb
Cable Curl 20 x 20lb

It was a difficult week for planning my workouts. I had some big projects that needed attention so there was a 4 day lapse.
I had an early supper and headed off the gym feeling good. I changed my regular routine to start with the weights. It was a good workout. My shoulder was really tight, but it loosened up eventually. It was a good burn and no pain until I looked at the clock and thought I had 20 minutes to finish my workout, shower and get out before closing. I was dissapointed in myself for taking so long to do my weights but managed to finish the weights and skipped the cardio. When I got home, my clock indicated I got home 20 minutes before closing time. They didn't change the clocks at the gym. I've got to laugh about it. It's usually me that forgets to reset the clocks.

I'm late finishing my week 8 workouts but I got a got one in with my brother today. The gym was busier than usual so my cardio was pushed to the end of my workout instead of at the beginning. I don't mind changing things up from time to time, but I felt the putting my cardio first warmed up all my muscles better for the weight session. My brother felt the same way, regardless the work out went well with the two of us tag teaming the super sets and burning up the biceps. Good company, good burn, pain free. It was a good day.

Leg Extensions 15 x 30lb
Lying Leg curls 15 x 40lb
Leg Extensions 15 x 40lb

I'm behind in my workouts this week, but that's how night shifts affect my schedule. I finally got up early enough to fit in a workout before my shift. It was gloomy on my drive to the gym and just pored moments after getting in. It was the first time I did my cardio in a lighting storm. I'm sure my RPMs spiked during the thunder booms, fortunately we never lost any electrical services. My weights went well and I felt good and relaxed on my drive home. Time to go to work again.

Bench Press 15 x 45lb, 12 x 65lb, 12 x 75lb, 10 x 85lb
Incline Flys 15 x 20lb, 15 x 25lb
Decline Bench Press 15 x 65lb, 15 x 85lb

After this week's rough start, it was good to get back to the workouts.

I've had a number of jobs in my time, mostly in health care. I've come to the conclusion that when my work was physically demanding, I required mentally relaxing activities to recuperate and my mentally stressful work required physical activities to counter balance the negative affects of workplace stress. This week I require good physical workouts and I got a good one in today.

I needed to modify the weights to avoid the knee pain the squats and lunges bring me and that canceled the super-sets outlined for my legs. I'm happy with my cardio workouts so my legs are not left out. I really can't afford to hurt my knees when my job is in limbo.

It's been one crappy start to the week and I only got in a 4km walk so far.
Sunday was to be my day off, instead I got called into work the night shift. The inconvenience of my shortened weekend was emphasised by catching a $300 rock with my windshield on my drive in to work. What I didn't anticipate was that The mine I work at just got the order to shut down due to the low metal prices. I had the unpleasant task of escorting 124 people and their belongings to their vehicles over the past three days. My windshield problem seemed insignificant in comparrison to what my coworkers were going through. My 12 hour shifts became 16 hours for the past three shifts. I could use some more sleep and a good workout to flush the stress from my system. Wednesday I'll have some time for a full workout...then I'm looking for that Punk'd dude!

My last workout woke up muscles that have been dormant for a while. Nothing like super-sets to bark orders at your muscles. I took an extra day before today's session, just because I needed it to recuperate. I came to the conclusion that my muscles are like my children. They sometimes complain about their chores and can rebel and be a pain. Consistency and a good understanding of their age/experience and expectations eventually wins them over and helps them in the long run. Well I've been consistent with my workouts, have paid attention to my expectations and occasionally my muscles rebelled. Eventually I started to feel the benefits. It was a good upper body day, plenty of warm muscles and no joint pain.

I was still feeling the shoulder ache from Sunday's workout when I tackled tonight's workout, but it was manageable. My problem tonight was my left knee kept locking up on me. It happens from time to time. I have some trashed cartilage in both knees from old injuries. That's just the way it's been for a long time. I greatly reduced my leg related weights and slowed down the motion. I avoided my lunges after locking up even without weights. I'll need to look into getting some joint lubricantion again. My cardio on the elliptical was problem free, so I'm not bummed about reducing my leg workout. The rest of the session was great, I'm sure I'll feel the warmth for a few days. Working with what I got, one day at a time.

It was an incredibly nice day today. The unseasonal weather was warm enough to wear shorts and t-shirt. That's rare up here this time of the year, usually we're wearing fleece sweaters and gloves. I had a nice walk around the boardwalk about 6km, then off to a local park/bird sanctuary and walked another 5km. Nothing strenuous, just a chance to relax, take in a beautiful day and recharge. It was a good day. I look forward to tomorrow.

I started my Week 7 workouts a day early to fit in better with the holiday Monday and my week's schedule.
I had a long tiring shift today with loads of stair climbing so I reduced the intensity of my cardio to save my knees. I was surprised to see Super Sets on my workout sheet. That was a first for me. This session was heavy on the shoulders. My left shoulder was really tight and needed a lot of stretching through out the session. It happens to be the one I was rehabbing when I decided I needed to get back into shape and joined GHF. I took it easy with lighter weights and focused on the technique and slower movements. It worked. There was an abs super set also. This was the longest workout to date, so we'll see how I do in the morning.

I spent a sunny fall morning helping my neighbor build his shed. I think it was designed by Lego, so it was fun to build.
My brother joined me for my cardio workout, but had to skip the weights so he could get his youngest to basketball practice. My cardio is always at a higher level when I'm with my bro. It's interesting to me because I'm really slow to warm up but my cadence slowly works it's way up until I just synchronize into his rhythm.
I did the weights on my own and they took longer than I'd hoped (busy gym) but I got through the session pain free. While I waited for some equipment to be available I took a ride on a scale. I haven't lost any weight. I'm not discouraged. I'm feeling much more energetic and stronger, eating better, my pants fit a lot looser, I'm down a couple of belt notches and my Jello-jiggle-to-walk ratio is way down. All that makes me smile. This is a good day.

I thought I was sore yesterday, but today I was so tight, I needed to stretch throughout the day or walk like a monkey. I was a little conscientious at work when I had a leg up on the filing cabinet stretching out my taunt hamstrings. It's not a familiar pose at work so I had to pick and choose when I could limber up.
I was a little leery going to my workout so stiff and after a 12 hour shift. Then my brother calls me up and tells me he'll join me.
I warmed up with a casual 5 minute cardio until i was warmed up enough to stretch out my kinks without breaking something. Then I went back to the cardio at a more challenging rate followed by more stretching and then the weight room, renovating mostly the upper body. The post workout sauna did a nice job mellowing me after a long day. It was also nice to walk upright again.

I've never ridden a bucking bronco and I've never taken a ride in a clothes drier, but I'd imagine this is how I'd feel if I had spend an hour doing either one. My 1st scheduled workout is tomorrow, thankfully. I'm so sore today after yesterdays workout with my brother and nephew. Fortunately it's my muscles and not my joints so I'm grinning a big smile... with the occasional grimace. I'm excited about my legs feeling challenged along with the rest of me. Looking forward to tomorrow's body renovations.

I got to work out with my little bro and his son today. I don't get this kind of attention often, so I lapped it up. My nephew suggested reducing my lower body weights and doing them really slow, something he was directed to do for his sports injured knee (yes, whacked knees run in the family). I was pleasantly surprised with the happy burn my leg muscles finally got and no knee pain. I'll be looking forward to working those leg again. Between my Nephew and my Bro's cheer leading and slow motion lifting sessions, I got one primo workout. I'm sure my muscles will be vibrating with excitement and warmth for the next few days.

Finished my last night shift of my 2 week rotation, that's good. Felt some uncomfortable knee pain since my last lower body workout, that's bad. And the ugly I'll fix with a haircut this weekend. I'm rethinking my lower body workouts. I thought holding back on some cardio on those days would help out my beat up knees, but it's not working for me. I've been good with longer cardio's so I may need to keep that up and reduce the lower body strengthening. When I review my body and rate what parts I feel I need work, my legs are last on the list.
I had a good 30 minute cardio today focusing on intervals. I realized my knees were OK with this then later during the leg press and lunges that's when my knees, not my leg muscles were feeling the crunch. Regardless, the other weights worked out well. I'll eventually figure this out.