Running in the dark

So, this morning I did what I used to do all the time: run! While at PSU, I would run in the mornings because I would forget I ran by the time the day really got started for me, so I'd suffer through the morning run and experience amnesia. It worked really well.

Today I felt GREAT running, so that was a strange experience. It wasn't a struggle, and I even saw a colleague running. Weird.

Back on the trail

The damage to MUM's trail from IKE is pretty extensive, but it seems like the crew here has done a fairly good job making it passable. I just finished a run and did the hill five times. Wow, five times. Ok, not so impressive is five times except if you recognize that I was dodging bulldozers to do it. Now you're impressed, I know!

new 500m record... sub 2 minutes kids!

• 10 minutes elliptical
• 500 meters in 1:59.7
• 500 meters in 2:21.1
• bench press (no weight, 15 reps; 20 lbs on bar, 15 reps, 12 reps; 30 lbs on bar, 8 reps, 6 reps; 20 lbs on bar, 12 reps; 10 lbs on bar, 15 reps?)
  
• leg press (no weight, 2 positions, 15 reps; 90 lbs on sled, 2 positions, 2 sets of 15 reps)
  
• incline bench press (no weight, 2 sets of 15?)
  
• decline bench press (10 lbs on, 2 sets of 15?)
  
• lat raises (7.5 lbs, side and front, 2-3 sets? of 15?)
  
• plie squats (3 sets of 15 with 60lbs)
• curls with a z bar (2 sets of 15 with 30 lbs)
  

I ran and it hurt

Ran around the block and have absolutely no cardio stamina today and my right knee hurts. Ouwie!

Visiting the MUH Gym aka 18-18-8

Today I worked out at MUH because it was close to where I was. No cardio. Bad me. Just some upper body stuff. The three digit "code" is the number of reps I did for most exercises. Just goofing around.

• bench press (no weight, 18 reps; 10 lbs on bar, 18 reps; 20 lbs on bar, 18 reps; 30 lbs on bar, 8 reps)
  
• flys on back (10 lbs, 18 reps; 12 lbs, 18 reps; 15 lbs, 8 or more reps)
  
• side and front lat raises (10 lbs, 2 sets of 18 reps; 12 lbs, 8 reps)
  
• lat pull downs with bicep pull downs (50 lbs, 18 reps; 60 lbs, 18 reps; 80 lbs, 8 reps)
  
• tricep pull downs (50 lbs, 18 reps; 60 lbs, 18 reps; 80 lbs, 8 reps)
• ab stuff

My lats/back feels sore...

weak workout

i am using lowercase to emphasize how weak i felt at the gym.
here's what i did:

• 2000 m in 9:25
• squats (no weight, 15 reps; 20 lbs on bar, 15 reps; 40 lbs on bar, 15 reps; 60 lbs on bar, 10 reps, 40 lbs on bar, 15 reps; 20 lbs on bar, 15 reps)
  
• plate loaded leg press (180 lbs on, 3 sets of 15)
  
• Romanian deadlifts (60 lbs, 3 sets of 15)
  
• adductor (60 lbs, 3 sets of 15)
• HOME!
  

I really don't like the MUM gym....

if I had LOTS of money or even a little, I'd give it to MUM for the gym. Maybe a bequest when I pass?

I suppose there are good aspects to the gym: no wait; no overmuscled guys "supersetting"; no annoying music; no airconditioning (wait, is that a good thing?).

Here's what I did at... you guessed it... the MUM gym:

• 8 minutes on elliptical
• squats (no weight, 15 reps; 50 lbs on bar, 2 sets of 15)
• leg extension (60 lbs, 2 sets of 15 reps)
• squats (50 lbs on bar, 2 sets of 15)
• Romanian deadlifts (no weight on bar, 2 sets of 15)
• 5 minutes on elliptical

Maybe I'm just bitter today because I did a wimptastic workout. Boo!
Oh well, I'll make up for it next week.

Powered by Pop'Ems!

Still without power, but that's ok, because I have my handy dandy office, which has power, and well, Lolita doesn't really miss power at the house as long as she has her food, water, and my undivided attention.

So, today I went to Urban Radioactive, and this is what I did:

• 10 minutes on elliptical
• 2000m on rowing machine in 9:10 at wimp level 5
• bench press (no weight, 15 reps; 10 lbs on bar, 3 sets of 15)
  
• leg press (90 lbs, 3 sets of 15 with different foot positions)
  
• flys on my back (10 lbs, 15 reps; 12.5 lbs, 15 reps; 15 lbs, 15 reps)
  
• abductor (50 lbs, 3 sets of 15)
  
• adductor (50 lbs, 3 sets of 15)
  
• lat pull downs (55 lbs, 3 sets of 15)
  
• front raises, side raises (5 lbs 15 reps; 10 lbs, 15 reps)
  
• seated db curls (actually, raises led into this) (10 lbs, 15 reps; 15 lbs, 15 reps)

Overall, it felt like a good workout. I still notice weakness in my left shoulder, and there's a weird spot in my right arm - near my elbow - and I really think it started when I fired someone's Glock. Is there such a thing as a firearm injury that doesn't involve being penetrated by a bullet?

Running, running, running

I ran today.

Not much of a workout

Went to UA, and did the following:

• 15 minutes on elliptical ... wattage 150 or so
• bench press (no weight, 15 reps; 10 lbs, 15 reps; 20 lbs, 15 reps; 30 lbs, 4 reps and then 6 reps?; 20 lbs, ? reps; 10 lbs, 12 reps) ... I have the reps confused here, but you get the point... up in weight and down in weight...
  
• standing Romanian deadlifts (50 lbs, 3 sets of 15)
  
• overhead press (10 lbs, 15 reps; 15 lbs, 2 sets of 15)
  
• hack squats (no weight, 3 sets of 15)
  
• seated cable rows (55, 15 reps;70, 15 reps; 85, 6 reps)

Sorry to be so boring, but I'm not feeling particular inspired to write much. And the workout was pretty boring, so...

My idea of fun is not necessarily yours

Just returned from the gym to find that my dog had a wee bit of an accident on the kitchen floor; well, it's not wee. I don't think she's feeling very well. Poor doggy.

So, today I didn't do many things at the gym but I feel as though I exerted myself, which is a good thing. It's about 2pm and I teach tonight, so I thought I wouldn't try to do too much:

• 8 minutes on elliptical
• 2000 meters in 9:44 at level 10 ... just a warmup really. I was rowing at a slow 10 minute pace until the last 200m.
  
• leg press (2 45lb plates, 3 sets of 20; 4 45 lb plates, 2 sets of 20; 6 45 lb plates, 1 set of 20; 4 45 lb plates, 2 sets of 20; 6 45 lb plates, 3 sets of 20) .. lots of weight, oh my poor glutes... but it felt good. This is the sort of stuff I LOVE. I'll feel it later, and tomorrow, and perhaps the day after...
  

Ok, need to clean up after my poor, sick doggy.

2:03.7 and Powered By Apple Pie

So, first, I have to say that I did a PR for the 500 meters this evening: 2:03.7, which isn't quite the two minutes I had in mind, but it's good enough for now. Basically, I warmed up by doing intervals: first 500 was in about 2:21, second 500 in 2:16, then 2:03.7, followed by two more 500 meter sprints at about 2:16 or so. Not bad. I decided to do some upper body stuff. Here's the routine:

• bench press
• overhead press
• side and front lat raises
• incline bench
• decline flys
  
• behind the head tricep thingies
  
• seated curls
• standing curls

Honestly, at the moment I feel too lazy to put the weights and reps in. Instead, I am finishing my "slice" of pie. I had only had two pieces today, but they add up to the half a pie bought yesterday. BAD ME! Great athletes cannot be powered by pie. Guess I need some Guiness too.

Wimpy Setting Rowing Workout

So today I went down to UA; to say that I looked forward to it all day would be ...well, honest.

Here's my routine from today:

• 4300 meters in 20 minutes at 5 (maybe 6) with a 2:10 for 500 meters to start
• buncha ab stuff
  
• loaded plate leg pres (90 lbs, 2 sets of 15; 180 lbs, 2 sets of 15)
• leg press (90 lbs, 2 sets of 15; 180 lbs, 2 sets of 15)
• back to the rowing machine.... I was exhausted because of the leg stuff, but decided to give it a go... was doing great ... less than 2 minutes for a 500 m distance... at 300 meters and then I just gave up. Basically, this tells me that I CAN do 500 meters in 2 minutes. NOTE: Mike confirmed to me that it's not a fair contest if I'm trying to best someone who is 210 lbs and built like a NFL linebacker, but I'm still gonna do it.
  

an itty bitty workout

• 4100 meters in 20 minutes on the rowing machine; I'm convinced that there's a technique to it that I need to master
• bench press (no weight, 18 reps; 10 lbs on bar, 18 reps; 20 lbs on bar, 15 reps; 30 lbs on bar, 12 reps; 20 lbs on bar, 9 reps; 10 lbs on bar, 12 reps)