run

around the old folks' neighborhood

a bunch of things at UA

is what I did today.

Did the UA thing

So now that my membership is renewed for the cool price of about 22 bucks for 18 months, I'm going to need to motivate myself to go to UA more frequently. I enjoy the gym, but the drive is terrible. That said, I did go there today and started with some squats, but my knee felt a bit odd, so I did mostly upper body work. Maybe I'll post it later. I've been terrible about posting workouts lately.

It's very cold

but I ran outside anyway... did the little block thing.

Vomit smell at UA

Ok, so I would have worked out more today except that there was a nasty, acidic VOMIT smell near the free weights at Urban Active. Yes, you read that correctly: VOMIT. I don't know if one of the guys working out near there just smelled like vomit or if someone had vomited and there wasn't a very good attempt to DISINFECT the area, but yuck... KILLED my workout desire.

That said, I did the following:

• 10 mins on elliptical
• some ab stuff
  
• bench press (no weight, 10 lbs on bar, 20 lbs on bar, 30 lbs on bar)
• lat pull downs
• STARTED SIDE LAT RAISES BUT WAS DRIVEN AWAY BY VOMIT
  

Running outdoors

Oh, always a BAD idea to run outdoors after a leg workout day, but I made it through. My right knee, which I tweaked on my squats yesterday, was bothering me, but I struggled through and finished the run. Of course, by the time I was in the last quarter mile I was feeling pretty decent. Still, it HURT. Wah!

Leg power!

Did a leg workout at UA this morning. Woo hoo! Love the leg workout. It makes me happy!

• leg press
• hack squat
• leg curls
• leg extension
  
• seated calf
• calf exercises with leg press
  
• another sort of seated calf
  

UA upper body stuff

No real cardio unless you count 5 minutes on the elliptical as cardio and I don't... then the following:

• bench press
• incline bench
• decline bench
• seated row
• overhead press
• bench fly
• curls

Leg workout at UA

Warmed up with six minutes on elliptical then a bit of rowing followed by:

• squats
• hack squat
• plate loaded press
• leg press

Then I went home. Averaged about 3 sets on each machine; didn't go heavy except with the plate loaded press when I got up to 8 45 lb weights on the machine.

Trail running...

I ran the trail today and did five turns up the hill. Construction in that area continues, but the path I made on the hill is still visible, which is cool.

I did happen to roll my right ankle as I was running, but I kept going and don't think it's a big deal.

back to Urban Active

So, I wanted to see if I could replicate my 1:53 time, and I did... 1:53.9. I had a 1:51 pace for more than half the 500m. Oh well.

Then I did some upper body stuff:

• bench press
• incline fly
• lat raises
• curls