Well got back at it Today - Smacking myself for not going yesterday

Did Bench Press - Declined Bench Press - Something I call the bucket lift

Did some free weight curls and a lil tricep extensions.. then did some flys on a machine.. and some heavy rows on a machine - then did 5 pull ups with alot of weight assisted.

Then I did 15minutes on the Bike with the Personal Trainer Progam - Fairly High Intensity

Then I ran 3.5 miles of intervals - 45minutes 550 calories

Did one half mile stint - and quite a few 1/4 mile stints then switched to 90 on / 90 off

Today - I did the Bench Press Heavy - Calf Extensions - Tricep Extensions - Ab machine at 40lbs 3 reps of 12

15minutes on "My" Machine

Then 30 Minutes on the Treadmill doing intervals

Warmed up 1/4 mile - ran 1/2 mile.. walked 1/4 mile .. ran 1/2 mile.. walked 1/4 mile .. ran 1/4 mile walked 1/4 mile or so.

Feel pretty good - Wasnt as much as I wanted but its pretty good

Pretty damn good, LBB - keep up the good work!

Well - I stepped away from the gym for a few days.. and it let my body rest up a little bit.

So yesterday I got back on it.

Warmed up for 1/4mile - Then Ran a Solid Mile at 6.3 mph - 9.5 minutes - then I slowed a little and had to take a bathroom break haha - unexpected rest.

Then I came back and warmed up for 2minutes.. then ran for .5 mile. walked for a little bit. then ran another .5 mile .. then walked for a few minutes then ran at 7mph for 90 seconds.. then cooled down.

I stayed on plan through halloween and while going to the race track this weekend.

Tuesday - Ran another Mile - mix of running walking for about 3.5 miles

Wednesday - Ran another mile after warming up, this one was pretty tough.. the muscle were definitely not doing to good recovery wise on the third day. Walked for awhile then started to run again but it just didn't feel right so I stopped. Went and did 15minutes of high intensity intervals on the bike and turned the resistance up pretty high. Then walked a mile at 4.0mph

Also did some Back Extensions and 40 x 12 x 3 on the ab machine with the last set being 45 lbs - going to need to up it to 50lbs before too long.

Not sure what i'm going to do today - probably going to start running then see how it feels.

Didnt work out yesterday - Had to pick up some free concert tickets then get ready for a concert - woohoo

Plan to today though! For sure

Did 2 miles of intervals - My muscles and Joints just were not feeling running for a longer period of time.

Then did 20 minutes on the bike.

Did some calf extensions - Tricep Extensions and Bench Press - Did 90lbs + Bar on the Bench Press - Anyone know how much the average bar weights ? I only did about 6 reps a set though with that weight.

Saturday - Played an Hour and 45 minutes of Basketball with a couple other guys.

My skill at the game wasnt too impressive, but being able to run 2 on 2 consistently without letting down on hustle, was awesome, I thought I would of been out classed in fitness.. but I wasnt.

Now I just need to practice the actual game.. haha

Today - Looks like like I'm going rollerblading here in a little bit. Plan to do 8-15 miles probably

Non-scale victories! Love it!!

Yep - It feels pretty good!

Ended up doing about 11 miles rollerblading in 90 minutes..

I think my feet are getting too small for my skates.. cant get the shoe lases tight enough. funny I got those when I was 15.. I wonder if I'm smaller than when I was 15.. hmm..

I see someone's started a journal.

Ran Walked - 3 miles yesterday two 5 minute runs .. walked the rest of the time.

The gym had some sort of power problem and alot of the equipment wasnt working.. I was lucky enough to get one of the working treadmills though.. lucky me.

Going to do some weights today and run!

Didnt do much weights today like I wanted to - Tuesday 11-11-08

Did some suspended leg pull ups to work the lower abs.

Then ran on my favorite treadmill that is right under a fan and the air conditioning duct.. its cold as hell

Warmed up for 1/4mile then started running .. wanted to run 3/4 of a mile because It had been hard to run 1/2 miles the last few days.. well i got to almost 1 mile and was doing pretty good. Lungs were good - Legs hurt but Heart/Lungs were surprisingly good. So I pushed on to complete the one mile and said to myself that I wanted to do 1 1/2 miles. So I did - 1.5 miles at 6.2 miles per hour. Furthest Ive ever ran. Even thought of running 2 miles but didnt want to push it too far.

Then I walked for a little while longer and burned a total of 500 calories

I'm not sure why I could run that far today.. Maybe its cause I didnt run all that hard yesterday.... Maybe it was the food I ate today? Maybe it was the cold air keeping me from sweating as bad which helps me breath better... I sure would like to know.

Short day at the gym today.

Warmed up for .5 a mile then ran a mile then walked a mile. 2.5 miles today.

Then did 3 sets of 12 on the Ab Machine at 50lbs (most yet) might try 60lbs next time.

Bench Press with 45s on the Bar - Did 23 Total Reps
Did 2 sets of 12 on the calf extension - 115lbs
Had 25s on the Bar - Inclined Bench Press - 20 Reps
Did 3 Sets of 10 on the Fly Machine - 115lbs

Then Walked half a mile - Ran Half a Mile - walked for alil bit then finished running that mile - 11 minute mile after the warm up, pretty good pace. Walked for a lil while longer 25 minutes total.

Then did 24 minutes on the Bike on level 11 sweated alot on this sure didnt seem like the 200 calories it said I burned. :-/ who knows

Debating on going today or not.. Thinking I should