hot

10 minutes stairmaster

muscle group worked: legs

30 minutes stairmaster

joy

Took last night off and I'm feeling better than I've felt since before I got sick like 3-4 weeks ago. Had a great spotter, too, bc I visited my old haunt, and he graciously agreed to help me. Thanks, Jason*!!!

10 minutes stairmaster

muscle group worked: chest, abs
I can do 8-10 reps strong with 95#, and I did some sets of 115# and 120#. Yay!

20 minutes stairmaster
15 minutes run on treadmill

It was so great to see my old friends. Missed u!

rainy day

Not really feeling it today.

10 minutes stairmaster

monique
5 rounds of
10 thrusters (45#)
10 pull ups
10 push ups
20 sit ups
time to complete: about 9:30 (didn't have my stopwatch)

muscle group worked: biceps

10 minutes run on treadmill

fall

10 minutes stairmaster

muscle group worked: abs, triceps, light legs (squats and walking lunges only)

20 minutes stairmaster

press

10 minutes stairmaster

muscle group worked: shoulders
military press 35# (2 sets of 5. . . and several sets of 10 with 30#)
shoulder press using barbell 55# (couple sets of 8-10)
clean and jerk 55#
rear delt 15# (3 sets of 10)
(these aren't inclusive of all the sets i do, they are just the benchmarks for future comparison)

20 minutes stairmaster (interval)
50 flights of stairs (~16 minutes)

right now

10 minutes stairmaster

muscle group worked: abs, back
lat pull downs 85#, tbar row 35#, hammer strength 55# each side

20 minutes stairmaster (interval)
20 minutes run on treadmill

come clean

Okay, I'm going to try and take the night off tomorrow. My body really needs it. I'm plateauing out again.

10 minutes stairmaster

muscle group worked: chest
plus some thrusters and clean & jerks

50 flights of stairs with 20# vest
50 flights of stairs with no vest
time to complete: 37:38

i need a day off

10 minutes stairmaster

muscle group worked: legs, abs

30 minutes stairmaster

enchanted

i had a great workout today, and finally got back on the stairs after being too sick/congested for the past week and a half.

however, i felt a little weak, or at least not stronger than last week. this is a result of several factors:
- having a respiritory tract infection for the past 10 days
- not eating much the past week, and the last 24 hours in particular
- not taking a day of rest this week

it's sort of counter-intuitive, but i get in better shape when i eat more and take a day off.

10 minutes stairmaster

muscle group worked: biceps

50 flights of stairs with 20# weight vest: 19:34
50 flights of stairs with no vest: 18:02

total time to complete: 37:37
These are pretty good times considering what i wrote above.

power

42:00 run (~5 miles) on trail

10 minutes stairmaster

muscle group worked: triceps, abs, light legs (squats and walking lunges only)

10 minutes stairmaster

Even though I ran at the park, thus did little cardio at the gym, I still managed to spend almost 2 hours at the gym.

warfare

10 minutes stairmaster

muscle group worked: shoulders
learned a new exercise tonight from a guy who keeps giving me great tips on my workouts. he said i look fantastic, so that made me feel pretty good.
military press: 30# and 35# dumbbells
shoulder press (free weight using the barbell/squat bar): 65#

30 minutes stairmaster

on the trail

run on trail 42:00 (~5 miles)

10 minutes elliptical crosstrainer

5 rounds of
10 thrusters (45#)
10 pull ups
20 sit ups

muscle groups worked: back, abs

20 minutes stairmaster

revival

10 minutes stairmaster

muscle group worked: chest
I didn't have a spotter, so I was unable to do heavier weight tonight.

20 minutes stairmaster
20 minutes run on treadmill

quads

10 minutes stairmaster

muscle group worked: abs, legs
also did push ups, pull ups (mod), thrusters

I have a lot of chest congestion, so I was unable to do much cardio, though I still managed to work out for about 1:15.

spin

60 minutes cycling class

muscle group worked: biceps, light legs

sick

I'm still sick and I haven't been sleeping well for weeks, and I haven't felt very hungry today. Ugh. I had an okay workout, but I'm ready to get well and get my energy back.

10 minutes stairmaster

muscle group worked: triceps, abs

20 minutes stairmaster
10 minutes run on treadmill

no love

10 minutes stairmaster

muscle group worked: shoulders

20 minutes stairmaster
50 flights of stairs (~20 minutes)

blast from the past

10 minutes stairmaster

muscle group worked: back, legs, abs
getting stronger, but i am sick yet again (upper respiratory infection, sore throat, general malaise)

20 minutes stairmaster
by this point i had been in the gym 2:15, so i cut my cardio short

When I was 18 years old, so about 13 years ago, I met and dated this guy James* for several years, and James was emotionally, verbally, and physically abusive to me. James was a textbook narcissist (exaggerated sense of self-importance, preoccupation with fantasies of unlimited success/power/brilliance, believes he is special, requires excessive admiration, sense of entitlement, takes advangage of others, lacks empathy, is envious of others, and displays arrogant or haughty behavior). I was young and lacked any semblance of self-esteem whatsoever, and I fell for his charm at first. The relationship ended when we finally broke up and he began stalking me. I called the police, who confronted him, and thankfully I never heard from him again.

Until today.

You can read all about my encounter with James here.

until the end

10 minutes stairmaster

muscle group worked: chest, abs
personal best!
4 sets of 8 reps with very little assistance (last 2 or so) 95# on flat and incline (2 sets each)
2 sets flat bench, 1 set incline press 6 reps 115#

next week I'm going to try for 1 RM at 135#

20 minutes stairmaster (interval)
20 minutes run on treadmill

falling down

10 minutes stairmaster

Fran
21-15-9
thrusters (45#)
pull ups (modified)
time to complete: 3:19
personal best! beat my record by 21 seconds!
I didn't have to take a break at all. The first time I tried Fran, about 3 months ago, I could barely make it through just the first set. And that was using 35# for thrusters.

muscle group worked: biceps, legs
I did light legs to prevent extreme soreness on leg day.
thrusters as per above
50 squats 65#
200 walking lunges (no weight)

50 flights of stairs with 20# vest
10 flights of stairs with no vest
time to complete: ~24 minutes
10 minutes stairmaster

By this time, I had been at the gym for over two hours and was rapidly losing steam.

The lady at the front desk stopped me and asked if I was a fire fighter. She said she had heard that. Strange. She said her son is a fireman. I'm not a fire fighter, but I guess I am trying to save souls from going to hell, so that is sorta related.

A lot of people ask where I got my weight vest. Some guy asked me last night, and I had to once again say that it was a gift and I have no idea where to get them. Oh well, they probably couldn't handle it anyway.

falling down

10 minutes stairmaster

muscle group worked: triceps, abs
also did push ups and pull ups (modified)

20 minutes stairmaster (interval)
20 minutes run on treadmill

underground

10 minutes stairmaster

muscle group worked: shoulders
military press with 30 and 35#

20 minutes stairmaster
50 flights of stairs (~20 minutes)

key

10 minutes stairmaster

muscle group worked: abs, back
light abs
55# on each side of overhand hammer strength machine
45# on each side of underhand hammer strength machine
i have not done deadlifts the past two weeks

20 minutes stairmaster

my legs are extremely sore, and cardio of any kind is very challenging.

rocketship

10 minutes warm up on stairmaster

muscle group worked: legs
several sets of 200# on sled, squat 115#, walking lunges 25# in each hand

25 minutes stairmaster
20 minutes run on treadmill

flux

10 minutes stairmaster

muscle group worked: abs, chest
4 reps of 115# on incline press
3 reps of 115# on flat bench
several sets of 95# on each (6-8 reps)

20 minutes 50 flights of stairs

four wheel drive

60 minutes cycling class

muscle group worked: biceps, abs

10 minutes stairmaster