ooh la la

36 minutes run on trail (4 miles)

refuel
rest

muscle group worked: triceps
close grip (barbell) 45# - 65#
skull crushers 45#
overhead triceps extension 40# dumbbell
kickbacks 15#
cable pull downs 62.5# (I think)

30 minutes stairmaster

Forgot to mention that there is a guy, who told me yesterday that he is 46 years old, who often nods at me in the gym. about once a week, he gives me a workout tip. a few weeks ago, he told me to bend my wrists out more when I do biceps curls to really add mass to the middle of my biceps. Two weeks ago he showed me how to do clean & jerks and told me it releases a lot of HGH and will build up my shoulders. Yesterday he told me that if the ligaments in my forearms start to hurt, I could get one of those velcro wrist bands with a gel pad to help keep them braced while working out. Thanks for the tips, buddy.

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.

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

suddenly

30 minutes stairmaster
20 minutes run on treadmill

muscle group worked: triceps, abs

A dude who works at the gym asked if I was training for a show. He asked me some questions about my training and did not wait for my answers. I think he meant to be complimentary, but I was confused by his manner.

ricochet

Guy at the front desk: Are you training for something? Like, the military? I saw you working out.

Me: No, that's just my personality.

Guy at the front desk: Oh, wow. That's great.

Monique
5 rounds of
10 thrusters (45#)
10 pull ups (Smith rack)
12 push ups
20 sit ups

time to complete: 10:02

30 minutes Stairmaster
20 minutes run on treadmill

muscle group worked: triceps, abs

I had a 1.5 hour nap and put some new tunes on my ipod before I went to the gym, and I felt so energetic!

crashing

Monique
5 rounds of
10 thrusters (45#)
12 pull ups (Smith rack)
12 push ups
20 sit ups

30 minutes Stairmaster
20 minutes run on treadmill

muscle group worked: biceps

There is a guy in the gym who walks around like he owns it, and he even has a little bald sidekick and several young guys who comprise his entourage. He interrupted my workout to tell me to "Smile." If he told a dude, "Smile," he would have gotten his you-know-what beaten.

Usually when people tell me what to do, I want to obey them. Psych.

gym closed on christmas

I ran for 1:00 hour on the trails for Christmas.  It felt so good.