Monday August 15, 2011 (Run)

30 min run with a goal pace of 9:00/mile, actual pace 8:11/mile. 3.67 mile run, felt good! Glad to be done with work and able to run/workout at my desired pace again!

Saturday August 6, 2011 (Run)

3 mile run today, took a very easy pace, with work winding down soon, the workouts should pick up in frequency and intensity... looking forward to it!

Tuesday July 26, 2011 (Run)

3 mile run today 24:09... heat, humidity, and hills were rough today... looking to getting back into a good routine, cause I am officially starting  training for a half marathon  in November!

Wednesday July 6, 2011 (Core)

Great core workout today, back to gym, running, and the routine tomorrow...

Monday July 4, 2011 (Run)

Got a couple good runs in  on the sand this weekend while down at the beach, Happy 4th of july.

http://www.youtube.com/watch?v=KvCMTwZdByk&feature=related

Thursday June 30, 2011 (Leg workout)

Rotary Calf- 280#(30), 295#(30), 310#(30)
Leg Press- 335#(25), 370#(25), 400#(25)
Squat- 300#(25), 360#(25), 430#(20)

Sit-up max in 2 min- 93

heading to the beach tonight, excited about doing a little sand running...

Sunday June 26, 2011 (Running)

3 Miles 21:59, hot as hell out there today, was completely drenched in sweat at the completion, but it felt pretty good...

Friday June 24, 2011 (Upper Body)

Late update on yesterday's workout

Bench Press- 155#(8, 5)

Military Press- 90#(8, 5)

Fly- 105#(2x10)

Overhead Press-85#(2x10)

Lateral Raises-90#(2x15)

Tricep Pulldown-80#(2x15)

Low Row-105#(2x15)

Bicep Curl-30#(15)

Overhead Tricep Extension- 25#(15)

Upright Row- 65#(12)

Wrist Stabilizers- 40#(20)

Rowing- 15:00 very solid minutes

Wednesday June 22, 2011 (Upper Body)

Bench Press- 155#(7,4,4)
Military Press- 90#(7,4,4)
Lateral Raises- 90#(2x12)
Overhead Press- 80#(12,8)
Fly- 100#(12,10)
Tricep Pulldown- 80#(15,10)
Low Row- 105#(2x10)
Bicep Curl- 30#(15, 8)

Rowing- None, ran out of time

Tuesday June 21, 2011 (Lower Body/Body Weight/Bike)

Rotary Calf- 275#(30), 290#(30), 305#(30)
Leg Press- 330#(20),345#(20),390#(20)
Leg Curl- 135# (3x15)
Leg Extension- 140# (3x15)
Squat- 280#(15), 330#(15), 400#(15)

Pull ups- pyramid to 7, with push ups and knee ups  in  between

rowing- 15 minutes

bike- 7.7 miles 33 minutes

Monday June 20, 2011 (Run)

Ran 4.5 miles today in about  36 minutes... man it was hot...

Tuesday June 14, 2011 (Lower Body/Body Weight/Bike/Swim)

Rotary Calf- 270#(30),285#(30),300#(30)
Leg Press- 315#(20),345#(20),390#(20)
Leg Curl- 135#(3x15)
Leg Extension- 140#(3x15)
Squat- 270#(15),320#(15),390#(15)

Pull ups-10,8,6,5
Knee ups- 4x12
Dips- 8,7,7,7

Row- 15:00

Bike- 7.8 miles (32:14)

Swim- 30 minutes, followed by 3x50 yrd intervals (2:05, 2:09, 2:03)

everything was back to back to  back, with no rest, so a pretty exhausting afternoon, but feels great!

Monday June 13, 2011 (Upper Body/Bike)

Bench Press- 155#(6,4,4)
Military Press- 85#(10,7,6)
Shoulder Shrugs- 95#(10), 115#(2x10)
Fly- 95#(12),100#(10)
Chest Press- 120#(12,10)
Lateral  Raises- 90#(15,12)
Tri Pull Downs- 80#(2x15)
Low Row- 105#(12,10)
Bicep Curl- 30#(2x12)
Overhead Tri Extension- 25#(12)
Upright Row- 65#(2x10)
Wrist Stabilizers- 40#(20)

No time for rowing

7.7 mile bike ride 34:08

Saturday June 11, 2011 (Lower Body/Body Weight/Bike)

Rotary Calf- 265#(25), 280#(25), 295#(25)
Leg Press- 310#(15), 340#(15), 385#(15)
Leg Extension- 140#(3x15)
Leg Curl- 135#(3x15)
Squat- 260#(15), 310#(15), 380#(15)

Pull Ups- 9,7,6,6
Knee Ups- 4x10
Dips-  8,6,6,4

Bike- 7.8 miles 34 minutes

Friday June 10, 2011 (Upper Body)

Bench Press- 155#(7,5,4)
Military Press- 85#(9,7,5)
Shoulder Shrugs- 45#(10), 65#(10),85#(10)
Overhead Press- 85#(11,7)
Fly- 90#(12), 95#(7)
Chest Press- 120#(8,7)
Low Row- 105(12,10)
Tri Pull Down- 80(15,12)
T-Bar Row-45#(15)
Lateral Raises- 85#(2x15)
Bicep Curls- 30#(12,10)
Tri Overhead Extension- 25#(12,9)
Upright Row- 65#(2x10)
Wrist Stabilizers-40#(15,13)

Rowing- 15:00

Thursday June 9, 2011 (Lower Body/Bodyweight)

Rotary Calf- 260#(25),275#(25), 290#(25)
Leg Press- 305#(15), 335#(15), 380#(15)
Leg Extension- 135#(3x15)
Leg Curl- 130#(3x15)
Squat- 240#(15),290#(15),360#(15)

Pull ups- 9,7,6,6
Knee ups- 3x13
Dips- 6,5,5,4

Row-15:00

Wednesday June 8, 2011 (Run/Bike)

Ran 4 Miles- 32:54

Biked  7 miles- 34:13

Wednesday June 8, 2011 (Upper Body)

Bench Press- 155#(6,4,3)
Military Press- 80#(10,8)
Fly-80#(12),90#(10)
Overhead Press-80#(10,7)
Lat Raises-80#(2x15)
Tri Pulldown-80#(2x12)
Low Row-105#(2x10)
Bicep Curl- 30#(12, 9)
Overhead Tri Ext-25#(12,8)
Upright Row-60#(2x10)
Wrist Stabilizers- 40#(2x15)

Row-Off Day

Tuesday June 7, 2011 (Leg/Body Weight/Run)

Rotary Calf- 255#(25), 270#(25), 285#(25)
Leg Press- 300#(15), 330#(15), 375#(15)
Leg Extension- 135#(3x15)
Leg Curl- 130#(3x15)
Squat- 220#(15), 270#(15), 340#(10)

Pullups- 8,8,7,5
Knee Ups- 3x12
Dips-6,5,4

Row Machine- 15:00

Run- 4 Miles 32:36 (first time back on the road in several weeks, and temperature was mid 90's)

Monday June 6, 2011 (Bike)

Another 8 miles biking... hoping to get a swim and a run in tomorrow...

Monday June 6, 2011 (Bike/Upper Body lifting)

16 mile bike ride

Bench Press-145#(2x10)
Military Press-80#(2x10)
Pecs-175#(2x10)
Delts-145#(2x10)
Bicep Curl- 35#(2x12)
Overhead Tri ext- 25#(2x12)
Upright Row- 60#(2x10)
Lateral Raises- 80#(2x12)
Tri Pull downs- 80#(2x10)

13:00 on the rowing machine

Sunday June 5, 2011 (Bike)

11.5 mile bike ride around noon... nice and hot... gonna do some body weight exercises in a bit, and then play some basketball.

Saturday June 4, 2011 (Bike)

25:00 Bike ride, 5.25 miles

Saturday June 4, 2011 (Leg/Body Weight)

Rotary Calf- 250#(25), 265#(25), 280#(25)
Leg Press- 295#(15), 325#(15), 370#(10)
Leg Extension- 130#(3x15)
Leg Curls- 125#(3x15)
Squat- 200#(15), 260#(10), 320#(10)
Pull-ups- 8,8,6,4
Knee-Ups- 3x10
Dips (1st Dip workout in 4 years)- 3x4

Off to do a light bike ride, update later.