So I haven't been as lazy as it may appear, just really busy.

Wednesday: I ran for 30 minutes in mines falls and after I got home and showered I noticed that there were 3 deer in our backyard.

Thursday: Playing frisbee, I smashed up my shin pretty good when I was running to catch the frisbee and ran into a picknick table. :)

Friday: I was going to go running after we did a flight experiment early in the morning. But decided to buy a really big breakfast while my group was waiting for our turn to go up in the plane and proceeded to throw it all back up after we did a series of 3 stalls.

Satureday: Ran the 4.25 mile route with heartbreak hill that me and Cara did before in 32:12 which is about 2 minutes faster than when I ran it a month ago. I still don't understand how going from 3.2 miles to 4.25 added 10 minutes to my time. Oh well, I guess the treadmill is a little bit flatter then my route was.

Lazy workout

My legs were really sore today so I took it easy and only ran for 10 minutes on the treadmill after I lifted.

For my workout I did 2 sets of 10 unweighted dips, 2 sets of 10 @ 55 pound dumbbells flat bench press, 2 sets of 10 @ 35 pound dumbbells military shoulder press, 1 set of 10 @ 40 pound dumbbells incline bench press, 1 set of 10 @ 125 tricep pull downs, and 1 set of 10 @ 20 pound dumbell one armed overhead tricep extensions.

Pull and 5k

I did two sets of as many pull ups as I could do (10 and 6), then I did 3 sets of 10 @ 55 pounds barbbell back rows, then 2 sets of 10 @ 65 pounds barbbell bicep curls, then 3 sets of 10 @ 185 pounds barbbell shrugs, 2 sets of 20(10 per arm) @ 35 pound alternating dumbell bicep curls, and finally 1 set of 10 @ 100 pounds close grip lat pull downs.

I really hate running on treadmills but figured that it was the only way I would be able to get an accurate timed 5k. I was stupid though and didn't warm up before so I did first two minutes at 8:34 pace then switched to 6:40 pace. The whole 5k took me 22 minutes.

Push and run

I did 2 sets of 10 unweighted dips, 2 sets of 10 @ 55 pound dumbbells flat bench press, 2 sets of 10 @ 35 pound dumbbells military shoulder press, 1 set of 10 @ 40 pound dumbbells incline bench press, and 1 set of 10 @ 125 tricep pull downs.

Then I went to mines falls park and ran for an hour. My leg kind of hurt from all the pounding so it wasn't as fast as I would have liked.

Don't dream when you sleep, Its dangerous

So I almost died last night. I am still not really sure what happened but as far as I can tell I jumped off my bed and my upper thigh/hamstring landed on the corner of my bureau. All I know is that I have an almost fist-sized bruise on my leg and my parents said it sounded like an earthquake up there and they got up to make sure I wasn't being murdered or something.

I skipped running because my leg is really bothering me today for reasons cited above. When I got to the gym I did a pull set of excersises. I began with two sets of as many pull ups as I could do (8 and 6), then I did 3 sets of 10 @ 55 pounds barbbell back rows, then 2 sets of 10 @ 60 pounds barbbell bicep curls, then 3 sets of 10 @ 185 pounds barbbell shrugs, 2 sets of 20(10 per arm) @ 35 pound alternating dumbell bicep curls, and finally 1 set of 10 @ 100 pounds close grip lat pull downs.

Push, Sprint, Eat

So I changed my workout again. I did 2 sets of 10 unweighted dips, 2 sets of 10 @ 55 pound dumbbells flat bench press, 2 sets of 10 @ 35 pound dumbbells military shoulder press, 1 set of 10 @ 40 pound dumbbells incline bench press, and 1 set of 10 @ 125 tricep pull downs. My triceps and chest were completely dead after I finished so I was very pleased with the workout. Then I did abs and left the gym.

I met Pete at minesfalls and we ran for 20 minutes. We did 6 sets of sprints followed by short recovery times. 3 of these sets were up dirt/gravel paths so it was very challenging. Then I went home and stuff myself on easter left overs :).

Lifting partners are fun

Today I went to the gym with Elise, Matt, and my dad to lift. It was definitly more enjoyable going and talking to them then just going by myself.

For my workout I did 3 sets of 6 @ 85 pound barbell straight bar curls, 2 sets of 12(6 per arm) @ 40 pound dumbbell hammer curls, and 1 set of 6 @ 75 pounds curl bar curls. Then I did 2 sets of 6 @ 75 pounds barbbell flat bench tricep extensions, 2 sets of 6 @ 145 pounds tricep pull downs, and 2 sets of 6 @ 25 pound over-head one-armed tricep extensions. Finally I did 2 sets of 8 @ 80 pounds seated barbbell wrist curls and 1 set of 6 @ 35 pound dumbbell seated wrist curls.

Shoulders and

I lifted shoulders with 3 sets of 6 @ 95 pounds barbbell military shoulder press, then 3 sets of 6 @ 40 pound dumbbell military shoulder press, and finally 2 sets of 6 @ 25 pound dumbbell side lateral raises.

Then I met pete at mines falls and we ran for about an hour, I would estimate just under 8 miles.

Back and frisbee

For back I did 3 sets of 6 @ 70 pounds barbell incline bench rows, 2 sets of as many pull ups I could do(8 and 6), 3 sets of 10 @ 185 pounds barbbell shrugs, and finally 1 set of 6 @ 170 pounds seated cable rows.

I didn't get a chance to go running because I spent the rest of the morning studying for a differential equations exam, but made up for it by playing catch with a frisbee between classes later in the day.

Chest and Running

I got up today and lifted chest. I did 3 sets of 6 @ 65 pound dumbells flat bench press, 3 sets of 6 @ 45 pound dumbells incline bench press, and 2 sets of 6 @ 10 extra pound dips. Then I did abs.

After lifting I went to dwc and ran about 3 miles with interval sprints.

Raquetball and lifting

I got up early today to go play raquetball with Tom L. and Tom W. We played two long and hard fought games of cutthroat that lasted over 30 minutes each. I wasn't seeing the ball well, plus my ankle was bothering me from playing wuffle ball last night so I decided to call it quits and go lift. I still had a good time though and am looking forward to next weekend. I might be running a 5k next week but still need to get more info on it.

I did 3 sets of 6 @ 85 pound barbell straight bar curls, 2 sets of 12(6 per arm) @ 40 pound dumbbell hammer curls, and 1 set of 6 @ 75 pounds curl bar curls. Then I did 3 sets of 6 @ 80 pounds barbbell flat bench tricep extensions, 2 sets of 6 @ 145 pounds tricep pull downs, and 2 sets of 6 @ 25 pound over-head one-armed tricep extensions. Finally I did 2 sets of 8 @ 80 pounds seated barbbell wrist curls and 1 set of 6 @ 35 pound dumbbell seated wrist curls.

Lean wit it

I love that song, I heard it right before I got to the y this morning and was all pumped up for my workout. Then I lifted shoulders with 3 sets of 6 @ 95 pounds barbbell military shoulder press, then 3 sets of 6 @ 40 pound dumbbell military shoulder press, and finally 2 sets of 6 @ 25 pound dumbbell side lateral raises.

After lifting I went to mines falls park and ran for an hour. I don't know the exact distance but I think it was between 7.5 and 8 miles. It was a pretty good run and I am feeling stronger and stronger every time I run.

Its Snowing here!!!!!

I began my morning with back and did 2 sets of as many pull ups I could do(8 and 6), 3 sets of 6 @ 70 pounds barbell incline bench rows, 3 sets of 10 @ 185 pounds barbbell shrugs, 2 sets of 6 @ 110 pounds close grip lat pull downs.

Then I met pete dwc to go running and we ran 4.125 miles in 30:16 (7:33 miles). The gmaps view of the roads is incorrect and we ended up running through the woods in the middle of our run. Besides that it was a really encouraging run because we maintain a good pace even though we went through a hard wooded section and it was snowing.

Chest and running

I got up early this morning and went to the ymca to lift chest. I did 3 sets of 6 @ 155 pounds flat barbbell bench press, then 2 sets of 6 @ 45 pound dumbells incline bench press, then 2 sets of 10 @ 30 pound dumbell flat bench flys, and finally 2 sets of 6 @ 10 extra pounds dips.

Then I went to DWC and did some interval running. This time I sprinted for 2 telephone posts followed by 2 for recovery, I did 6 sets of these sprints. My total distance was a little over 3 miles. I felt really good though because although I really pushed myself though the sprints I recovered pretty fast and my cool down mile was a breeze.

Raquetball is awesome!!!

Today I played raquetball with the same guys(Tom W., Tommy L., and Bob) and they told me that I won the most improved player of the month award :). I played 3 singles games winning 2 and losing to our champion. Tom W. is so good. I think since he started playing with people from our church and work he has only lost once. Everytime I see him do something spectacular (pretty much every play, lol) I try to emulate him. My weakest point is still my serve and general location of my shots.

I did 3 sets of 6 @ 85 pound barbell straight bar curls, 2 sets of 12(6 per arm) @ 40 pound dumbbell hammer curls, and 2 sets of 6 @ 75 pounds curl bar curls. Then I did 3 sets of 6 @ 75 pounds barbbell flat bench tricep extensions, 2 sets of 6 @ 145 pounds tricep pull downs, and 2 sets of 6 @ 25 pound over-head one-armed tricep extensions. Finally I did 2 sets of 8 @ 80 pounds seated barbbell wrist curls and 1 set of 6 @ 30 pound dumbbell seated wrist curls.