Trail running

YES! Gorgeous day for it! But gosh if I am not sore!

abbreviated MPD workout

On elliptical then bench press then mental workout

Pain

I FINALLY decided to do a proper workout (leg workout that is) at UA.

alone at the MPD gym

10 minutes on treadmill followed by upper body stuff followed by 10 minutes on elliptical.

at UA

Did upper body stuff and no cardio.

outdoors

I ran the big block for the first time in too long. I was slow, very slow.

at MUM gym

• 8 minutes on elliptical
• squats - 6 sets (4 with 50 lbs, 2 with nada)
• 8 minutes on elliptical
• 5 minutes on stairmaster
• HOME
  

at the MPD gym

went to the MPD gym with the Hoff and did some upper body stuff. He seems to be enjoying things more, or hating them less.

UA

Went to UA. Did the following:

• 8 mins on elliptical
• 8 mins rowing
• 1.55.4 on 500m
• 5 mins elliptical
• plie squats
• leg press things
• abdudctor
• adductor
• seated calf raises
• ab stuff
  

back to Urban Active

Today was the first time I've been at UA in more than two weeks. I was sick for a week and that prevented me from going. Plus, with the Hoff now more interested in working out, I use the police gym more frequently.

Today I did the following:

• 7 mins elliptical
• bench press with 20 x 15, 40 x 8, 20 x 15
• incline bench no weight 12
• overhead presses with 10 x 15, 15 x 15
• flys on decline press with 10 x 15, 15 x 15
• tricep things on decline press
  

It's not a lot, but at least it's a start.

cardio

30 mins on treadmill at the fuzz station

At the fuzz gym with the fuzz part deux

Went to the gym at the station and did the following:

• seated rows
• overhead press
• flys
• pulldowns
• lat raises
• kickbacks
• dip machine
  

At UA

Here's what I did:

1. 20 minutes on the bike
2. leg press 3 sets of 15 with 90, with 180
   
3. hack squat 3 sets of 15 with 90
   
4. leg extensions 3 sets of 15 with 60
   
5. leg curls 3 sets of 15
   
6. abductor 3 sets of 15
   
7. adductor 3 sets of 15
8. seated calf raises 3 sets of 15 with 45
   

at the fuzz gym with the fuzz

The Hoff and I did the following:

• he warmed up; I did not
• bench press
• leg press (he did; I did not)
  
• pulldowns
• bicep curls
  

Alone at the MUM gym

Today I worked out alone at the MUM gym; there was a pretty large group of folks there - most there because of basketball practice, I believe. They cleared out pretty quickly though.

Here's what I did:

• 10 minutes on the elliptical
• 5 minutes on the stairmaster
• squats: bar, 15 reps; bar + 15, 3 sets of 15
• 5 minutes on the elliptical

Working out at MUM with the Hoff

Took the Hoff to the MUM gym; it was his first time there. We did the following:

• NO cardio warm up. bad us!
• squats
• decline bench press
• incline bench press
• overhead press
• side / front lat raises
• some stretching things

It went fairly well. We tried to do three sets of 15 on everything.
We did not do that for the lat stuff.

Cardio at UA

I really feel like I am out of cardio shape. I just am not pushing myself enough. Over break, I did a bit of outdoor running, and last week I worked out a couple of times, including once with the Hoff.

• elliptical 10 minutes
• rowing 4 minutes
• elliptical 13 minutes
• some ab stuff