Legs

Met sean and lifted, for our workout I did 3 sets of 6 @145 pounds barbell squats, then 2 sets of 6 @ 305 pounds 45 degree incline leg press, then 2 sets of 6 @ 165 pounds hamstring curls, then 2 sets of 10 @ 130 pounds standing calf raises, and finally 2 sets of 8 @ 140 pounds seated calf raises.

X3, Wolverine is the man!!!!!

I saw X3 tonight and it was really good. I was really disappointed there was no nightcrawler in it but besides that I like it. They really set up a fourth one nicely at the end to. I guess they are also going to make a separate movie for wolverine to. Oh well, I like the comic book movies usually, like spiderman and batman. The hulk was terrible but thats it.

Oh well, since me and sean slacked and didn't lift monday we did two muscle groups today, chest and back. Well, first we ran a quick warmup, stretched and did abs then we lifted. I did 3 sets of 6 @ 150 pounds barbell flat bench press, 2 sets of 5 @ 50 pound dumbells incline bench press, 2 sets of 6 @ 10 extra pounds dips, 2 sets of as many pullups I could do (6 and 5), 2 sets of 6 @ 170 pounds seated cable rows, and finally 2 sets of 10 @ 170 back extensions.

Biking on a beautiful day

Went for about a 20 mile bike ride today to a farm stand with my Dad and Aunt in the lovely countryside of Rehobeth, MA. The pace wasn't too hard but I still burnt a lot of calories I bet. Also I have been playing a lot of basketball and swimming with my cousins this weekend.

chest

Met sean at ymca at 6:30 this morning to get in a quick chest routine. 3 sets of 6 @ 145 flat barbell bench press, 3 sets of 6 @ 45 pound dumbells incline bench press, and 2 sets of 6 @ 10 extra pounds dips.

Quick back

So me and sean didn't get to ymca till 9:05 tonight and it closes at 9:45 so we were a little rushed. Luckily we had a pretty short workout. I did 3 sets of as many pull ups that I could do(9,6,5), 2 sets 6 @ 175 pounds seated cable rows, and 2 sets of 10 @ 155 pounds back extensions. Then we did a bunch of abs and lower back stuff on the mat.

shoulders and traps

Got up early this morning to meet sean at the ymca to lift. I did 3 sets of 6 @ 95 pounds barbell military shoulder press, 2 sets of 6 @ 40 pound dumbbells military shoulder press, 2 sets of 6 @ 25 pound dumbbells standing side lateral raises, and finally 3 sets of 10 @ 185 pounds barbell shrugs.

Biceps, Triceps, and Forearms

My legs aren't as bad as I thought they would be but I am still very sore. Today me and sean lifted our arms. I did 2 sets of 6 @ 85 pounds barbell bicep curls, 2 sets of 12(6 per arm) @ 40 pound dumbells alternating bicep curls, 1 set of 6 @ 125 pounds standing cable curls, 2 sets of 6 145 pounds tricep pull downs, 2 sets of 6 @ 75 pounds lying tricep extentions, 1 set of 6 @ 25 pounds dumbell kickbacks, 2 sets of 8 @ 85 pounds barbell wrist curls, and 1 set of 8 @ 30 pound dumbells wrist curls.

If I can't walk already tonight, I might have to call in dead tomorrow to work

So me and Sean lifted legs tonight, it was the first time I have lifted legs in about a year except for the little warmup we did last week. I am hurting pretty bad already so tomorrow is going to be pretty ugly, especially since I have 2 flights of stairs to go down at work every time I have to go to the bathroom.

So for our workout I did 3 sets of 6 @155(pitiful, I know) pounds barbell squats, then 2 sets of 6 @ 280 pounds 45 degree incline leg press, then 2 sets of 6 @ 155 pounds hamstring curls, then 2 sets of 10 @ 130 pounds standing calf raises, and finally 2 sets of 8 @ 120 pounds seated calf raises. After that we limped twice around the track, stretched out real good, and did some abs work before we headed to his house for steak, yummy :) .

I bought a new mountain bike

I figured it was time to buy a new mountain bike this year after spending last summer on a bike my dad bought from a yard sale 5 years ago. So I bought a Gary Fisher 24 speed mountain bike with a front suspension and click gear changers. Can't say the color is my favorite, they didn't have it in blue :( , but it'll do.

chest

Man, I have lost a lot of strength, me and Sean did chest today and I was pitiful compared to my previous glory :) . I did 3 sets 6 @ 150 pounds barbell flat bench press, then 3 sets of 6 @ 105 pounds barbell incline bench press, and finally 2 sets of 6 @ 10 extra pounds dips.

Pellet stove bags are still heavy

Well, my dad decided that we didn't have enough pellets so we went out today and bought 72 more bags and put them in our basement. So overall we moved over 8000 pounds of pellets, fun fun :).

I lifted with sean again tonight and we did back and abs. First I did a set of lat pull-downs, but for some reason these have always hurt my arm so I just did 2 sets of pull ups (7 and 6). Then I did 2 sets of 6 @ 170 pounds seated cable rows, then 2 sets of 10 @ 155 pounds back extensions, and finally a bunch of abs and lower back exercises on the mat.

Pellet stove bags are heavy

Today me and my dad bought and moved 131 40-pound bags of pellets or 5240 pounds of pellets down into our basement in preparation for next winter. Man, those things are that bad one at a time, but after moving so many in a row I was pretty tired.

Then met my buddy sean and went to the ymca to lift shoulders and traps. I did 3 sets of 6 @ 95 pounds barbell military shoulder press, 2 sets of 6 @ 40 pound dumbbells military shoulder press, 2 sets of 6 @ 25 pound dumbbells standing side lateral raises, and finally 3 sets of 10 @ 185 pounds barbell shrugs. Then, just for fun, I did 3 sets of 10 @ 135 squats.

5k and Arms

So I got back to the gym today. Had to run on the treadmill because it is still raining here and did a 5k in just under 22 minutes. My legs were pretty tight so I stretched them out real good after my run and then did abs.

For my workout I did 2 sets of 6 @ 80 barbbell bicep curls, 2 sets of 10 (5 per arm) @ 40 pound dumbells alternating bicep curls, 1 set of 6 @ 115 pounds standing cable bicep curls, 2 sets of 6 @ 135 pounds tricep pull downs, 2 sets of 6 @ 70 pounds barbbell tricep extentions, 1 set of 6 @ 25 pound dumbell kickbacks, 2 sets of 6 @ 80 pounds barbbell forearm curls and 1 set of 6 @ 35 pound dumbbell forearm curls.

It felt good to be back at the gym and both my legs and arms are dead so it was a good workout.

My Basement is flooded!!!!!

It has been raining here non-stop and our basement flooded. Watching the news though we are lucky because in some parts of the state peoples houses have been washed out. Most schools were closed today and I can say I can't remember ever having a "rain day" when I was in high school. Oh well, basically all this rambling is saying that my shoulders, arms, and back are so sore from baling water out of our basement yesterday that I postponed my return to the gym till tomorrow.

Recovery

I still haven't gone for a run yet, but yesterday I ran up and down the stairs 15 times in the morning before I showered. It hurt so bad at first but by the end I was feeling a little more limber. Then today I played catch with a frisbee and football at the same time with 2 of my buddys and was running all over the place. I am still very sore but its getting better. Sometime this week I will have to get out for a real run.

Broad Street Run!!!!!!!!!!

Whoooohooooooo, I didn't die :) . My chiptime was 1:10:13 for a 7:01.3 pace. Overall I finished 856 out of the 15000 people who participated. I am very pleased with my results, now I got to make sure that I don't take a 3 month hiatus from running again like I did after the Jefferson hospital run. Congratulations to everyone who ran today.

Sprints

Met Pete at dwc and we ran perimeter road with 6 sets of two telephone pole length sprints in middle. Ran about 3 miles.

Anyone have any advise as to how far we should run on wednesday, its the last time we will run before bsr.