easter

10 minutes stairmaster

muscle group worked: biceps, abs
20# and 25# dumbbell curls
barbell curls 45# (8-10 reps) - 50# (8 reps) - 55# (3 reps)
hammer strength 35#
reverse curls
cable (pyramid)

20 minutes stairmaster

rest, refuel

30 minutes run at park

i was at the gym and a guy was seated on a bench doing biceps curls with dumbbells. i sat down next to him and started doing curls with the same amount of weight. he got up and walked away.

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.

blue

10 minutes stairmaster

muscle group worked: shoulders, abs
seated overhead press (warm up) 45#
military press 30#
upright row 45#
rear delt 15#
hammer strength 35#
clean and jerk 45#

20 minutes stairmaster

wake up

1:30 hours walk on trail

10 minutes stairmaster

muscle group worked: back
lat pull downs 70# and 85#
seated row 90# and 105#
one arm dumbbell row 25#
t bar row 35#

talk to cute guy

20 minutes stairmaster

try to act cool and casual despite sweat and exertion when cute guy waves bye-bye as he heads out the door

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