day ninety

day ninety...

ran local streets. 3.6 mile run in 31 minutes, which includes one stop for a bug in the eye and another stop for a really long do not cross walk signal.

weight: needing keep it off this holiday season
feeling... that at three months in i'm doing well

day eighty-eight

day eighty-eight...

managed to get in a late gym workout.

treadmill. 34 minutes total. 4+ miles. 6.6 to 8.6 speed. 4 full miles at 32 minutes. 400ish calories?

stair climber. 10 minutes. 1,623 steps. some 8, mostly 10 resistance. 135 calories.

cross-x pullie system. 50 lbs/arm. 20 x 3.
cross-t pullie system. 50 lbs/arm. 10 x 3.
crunches. 50 x 2. 100 total.
leg lifts. 10 x 2. 20 total.

weight: just a lil tonight
feeling... that it was too cold for fishing today

day eighty-seven

day eighty-seven...

tennis anyone? played for about two hours in the chilly outdoors. small sweat broken. not the best workout, but better than nothing, no? would be a better workout if i was skilled enough to get a solid rally going

weight: paying the holiday toll
feeling... that i need to see the gym again tomorrow

day eighty-six

day eighty-six...

treadmill. 36+ minutes. 4.5 miles. mostly 6.6 to 8.6 speed. one full mile at 8.6, which is a 6:58 minute mile.(first 4 miles of run completed in less than 32 minutes.) 450ish calories?

stair climber. 18 minutes. 3,200+ steps. 8 and 10 resistance. 205 calories.

incline dumbbell press. 40 lbs/arm. 16 x 3.
cross-x pullie system. 50 lbs/arm. 20 x 3.
cross-t pullie system. 50 lbs/arm. 10 x 3.
incline chest press (machine). 75 lbs. 10 x 3.
free arm/chest dips (full body weight). 10 x 4.
crunches. 50 x 6. 300 total.
vertical leg lifts. 12 x 6. 72 total.
leg lifts. 10 x 6. 60 total.


weight: can lift my own
feeling... like that was a long workout

day eighty-four

day eighty-four...

stair climber. about 25 minutes. 300-some calories.

treadmill. about 18 minutes. 2+ miles. 6.6 to 8.4 speed. 200ish calories.

exercise bike (low seat). about 12 minutes. 3+ miles. 10 and 12 resistance. 104 calories.

incline dumbbell press. 40 lbs/arm. 16 x 3.
chest/back pull-in. 50 lbs + machine weight. 16 x 2.
controlled bench press. 90 lbs + machine. 12 x 2.
crunches. 50 x 6. 300 total.
leg lifts. 10 x 6. 60 total.

weight: death valley (a low point)
feeling... santa's on his way

day eighty-three

day eighty-three...

ran to and around kezar stadium. half-mile to kezar. the latter quater-mile a full sprint. 14 laps around the track (3.5 miles of track). done with the 4 mile protion of the workout.

then crunches, leg lifts, and push-ups.

did the bleacher steps for 5-10 minutes. up and down one side then back.

ran half-mile back to home base for the final third of crunches, leg lifts, and push-ups.

all-in-all...
4.5 miles of running.
bleacher steps.
crunches. 50 x 6. 300 total.
leg lifts. 10 x 6. 60 total.
push-ups. 20 x 6. 120 total.

weight: i meant 134.9?
feeling... hungry

day eighty-two

day eighty-two...

ran lake merritt. ran it fast. felt like i was motoring for the first two miles. purposely slowed down a little so as not to burn myself out in mile 3. finished strong through mile 4. door-to-door did about 4 miles in 29 minutes. that's just over 7 minute miles. helped that i caught every light and cross walk my way.

weight: 139.9?
feeling... light on my toes

day eighty-one

day eighty-one...

treadmill. 32+ minutes. 4 miles. 6.8 to 8.4 speed. 405 calories.

exercise bike (low seat). 15+ minutes. 4 miles. 10 and 12 resistance. 130+ calories.

incline dumbbell press. 40 lbs/arm. 16 x 3.
cross-x pullie system. 50 lbs/arm. 20 x 3.
crunches. 50 x 6. 300 total.
leg lifts. 10 x 6. 60 total.

weight: slimmer
feeling... trimmer

day seventy-eight

day seventy-eight...

treadmill. 32:27 minutes. 4 miles. 6.8 to 8.4 speed. 401 calories.

exercise bike (low seat). 25:00 minutes. 6.5+ miles. 10 and 12 resistance. 219 calories.

incline dumbbell press. 40 lbs/arm. 16 x 3.
cross-x pullie system. 50 lbs/arm. 20 x 3.
controlled chest/arm push. 45 lbs + machine per arm. 12 x 3.
crunches. 50 x 6. 300 total.
leg lifts. 10 x 4. 40 total.

weight: loss
feeling... win

day seventy-six

day seventy-six...

bouldered. climbing up and down the indoor rock walls of mission cliffs is like lifting weights all over. did v0s, v0+s, and v1s. completed 6 or 7 routes and did very well, many on my first try. like riding a bike... up a wall.

treadmill. 35+ minutes. 4.5 miles. mostly 7.6 average speed, maxed at 8.6 for more than a mile. 514 calories.

stair climber. 7:22 minutes. 1,000+ steps. 8 and 10 resistance. 86 calories.

weight: (confirmation!) 135 lbs. same scale used to tell me 140. dropped 5 lbs off a smallish frame
feeling... 5 pounds lifter

day seventy-four

day seventy-four...

did i really take three days off? i thought i exercised tuesday. hmmm... the blog tells me different. i could feel the layoff.

treadmill. 35:35 minutes. 4.05 miles. mostly 7.0 to 7.2 speed. 427 calories.

exercise bike (low seat). 16:32 minutes. 4+ miles. 10 resistance. 150ish calories.

incline dumbbell press. 40 lbs/arm. 16 x 3.
cross-x pullie system. 50 lbs/arm. 16 x 3.
arm/chest pull down, tricep (pullie). 70 lbs. 16 x 3.
controlled bench press. 90 lbs + machine. 10 x 3.
crunches. 50 x 6. 300 total.
leg lifts. 10 x 4. 40 total.

weight: up after three days
feeling... like one day is the max to miss

day seventy

day seventy...

monday is usually a night off, but i worked late and still decided to exercise. after all that "work" i needed to "workout." anyhoo...

stair climber. 22:22 minutes. 4101 steps. 6 resistance. 286 calories.

exercise bike (low seat). 12:22 minutes. 3.28 miles. 10 resistance. 102 calories.

incline dumbbell press. 40 lbs/arm. 16 x 3.
cross-x pullie system. 60 lbs/arm. 11 x 1. * 60 lbs/arm. 10 x 1. * 50 lbs/arm. 10 x 1.
arm/chest pull down, tricep (pullie). 60 lbs. 10 x 3.
crunches. 50 x 4. 200 total.

weight: maybe less b/c i ate fruit for breakfast, maybe more b/c i ate two bowls of pasta for dinner
feeling... overworked

day sixty-nine

day sixty-nine...

in celebration of 69 i reversed course and ran lake merritt counter-clockwise. ran to and around the lake, but stopped to do some pull ups on the way back. when i stopped running i could feel myself on empty. made the mistake of skipping breakfast and drinking little water. skipped the extra exercise, walked a little toward homebase, and finished with a short run.

weight: less with no food
feeling... empty

day sixty-eight

day sixty-eight...

ran lake merritt. about 4 miles. 35 minutes? something like that. was nice to catch and pass another jogger who was younger, looked more fit, and had a longer stride than me. did a few sets of pull ups on a bar, but not enough to make it "official."

weight: ...
feeling... like i'll do it again tomorrow

day sixty-six

day sixty-six...

treadmill. 32:32 minutes. 4.01 miles. mostly 7.4 to 8 speed. 422 calories.

exercise bike (low). 16:16 minutes. 4.17 miles. 8 resistence. 122 calories.

cross-x pullie system. 50 lbs/arm. 16 x 3.
incline dumbbell press. 40 lbs/arm. 16 x 3.
crunches. 50 x 6. 300 total.
leg lifts. 10 x 6. 60 total. (somethin' new fo' dat abs.)

weight: i need to go to bed, bath, and beyond again
feeling... that i need a break tomorrow, then back at it saturday

day sixty-five

day sixty-five...

treadmill. 34:34 minutes. 4+ miles. mostly 7.4 to 8.4 speed. 433 calories.

stair climber. 2065 steps. 12:00 minutes. 6 to 8 resistence. 157 calories.

weight: none today so none to tell
feeling... that i'm over doing it? nah

day sixty-four

day sixty-four...

treadmill. 4+ miles. 34:34 minutes. 420ish calories. 7.6 speed for more than half the run.

weight: can't
feeling... sick

day sixty-three

day sixty-three...

stair climber. 32:32 minutes. 6010 steps. 4, 6, and 8 resistence. 422 calories.

treadmill. half-mile. 5 minutes. 48 calories. tried for a couple mile all out sprint, but felt a terrible pain in my ribs. didn't stop until i stopped. on to lifting.

cross-x pullie system. 60 lbs/arm. 12 x 3.
controlled bench press. 90 lbs + machine. 10 x 3.
numerous pull ups.
crunches. 50 x 4. 200 total.

weight: slim
feeling... slim

day sixty-two

day sixty-two...

tried a new run route. 5 miles. 1.5 to peidmont high. 2 miles around the track. 1.5 miles back. uphill there. downhill back.

weight: less? i looked good in a tight '80s shirt and shorts last night. "best dressed male" i won
feeling... sick, sore throat mounting

day sixty-one

day sixty-one...

ran lake merritt. about 4 miles in 35 minutes. tried to run a little faster than usual. increase the speed. by-the-way, lake merritt seagulls are disgusting.

push-ups. 30 x 6. 180 total.
crunches. 50 x 6. 300 total.

weight: ing too long for cross walks to change
feeling... slow

day sixty

day sixty...

treadmill. 36:36 minutes. 4+ miles. most around 7 to 7.2 resistence. 430 calories.

stair climber. 2005 steps. 12:36 minutes. mostly 6 resistence. 156 calories.

incline dumbbell press. 40 lbs/arm. 12 x 3.
back/arm pull-in machine. 60 lbs. 10 x 3.
cross-x pullie system. 50 lbs/arm. 12 x 3.
cross-t pullie, arms to sides. 50 lbs/arm. 10 x 3.
hammer pull down. 97 lbs total. 10 x 3.
crunches. 50 x 8. 400 total.

weight: "140 pounds with my shoes on"
feeling... that i need to stengthen my core

day fifty-eight

day fifty-eight...

treadmill. 36:36 minutes. 4 miles exact. most around 7 resistence. 416 calories.

exercise bike. 3 miles exact. 12:38 minutes. mostly 6 resistence. 123 calories (high bike).

incline dumbbell press. 35 lbs/arm. 12 x 3.
cross-x pullie system. 45 lbs/arm. 12 x 3.
cross-t pullie, arms to sides. 45 lbs/arm. 10 x 3.
controlled bench press. 90 lbs + machine. 10 x 3.
crunches. 50 x 6. 300 total.

weight: back to lifting them
feeling... like 4 miles was tough tonight

day fifty-seven

day fifty-seven...

45 minute run up and down and around trestle glen road. about 4.5 miles. i liked the first half uphill. downhill jams my knees.

weight: tested at a bed, bath & beyond in pittsburgh tells me 139 to 140
feeling... good enough to pull myself off the couch for a run past 8:30pm

days forty-eight through fifty-one, fifty-three

days forty-eight through fifty-one, fifty-three...

in pittsburgh, pa for a week without internet access. continued the building a better....

day forty-eight
sunday, nivember 18th, 2007
push-ups. 25 reps x 10 sets. 250 total.
crunches. 30 reps x 10 sets. 300 total.

day forty-nine
monday, november 19th, 2007
30 minute run. about 3 miles.
push-ups. 25 x 8. 200 total.
crunches. 50 x 8. 400 total.

day fifty
tuesday, november 20th, 2007
40 minute run. about 3.5 to 4 miles.
push-ups. 30 x 7. 210 total.
crunches. 50 x 6. 300 total.

day fifty-one
wednesday, november 21st, 2007
31 minute run. about 3 miles.
push-ups. 30 x 4. 120 total.
crunches. 50 x 4. 200 total.

day fifty-three
friday, november 23rd, 2007
30 minute run. about 3 miles.
push-ups. 30 x 6. 180 total.
crunches. 50 x 6. 300 total.

weight: a little less thanks to tofurkey
feeling... like thanksgiving didn't weight me down

day forty-five

day forty-five...

stair climber. 40 minutes. 7,000+ steps. 6 to 8 resistence. 506 calories.

exercise bike. 2.55 miles. 10 minutes. mostly 6 resistence. 110 calories (high bike).

controlled bench press. 90 lbs + machine. 10 x 3.
incline dumbbell press. 45 lbs/arm. 12 x 1. 40 lbs/arm. 12 x 2.
crunches. 50 x 4. 200 total.

weight: ...ing
feeling... better than barry bonds

day forty-four

day forty-four...

stair climber. 42 minutes. 7,250 steps. mostly 6 resistence. 42 minutes. 520 calories.

exercise bike. 3.70 miles. 15+ minutes. mostly 6 resistence. 103 calories.

cross-x pullie system. 50 lbs/arm. 12 x 3.
cross-t pullie, arms to sides. 50 lbs/arm. 10 x 3.
incline dumbbell press. 40 lbs/arm. 12 x 3.
controlled bench press. 90 lbs + machine. 10 x 3.
crunches. 40 x 8. most front, some sides. 320 total.

weight: less?
feeling... like i look a little better

day forty-three

day forty-three...

dinner plans. cut toe. injury neck/back. short set tonight.

8 exercise bike miles in about 32 minutes. mostly 6 resistence. 350 calories.

crunches. 30 x 4. 120 total.

weight: gained?
feeling... injured

day forty-one

day forty-one...

cut my big toe open last night on some brick steps. smart. can't push off my right foor or really even walk. so no climbing today... not even a walk arounf the neighborhood.

watched the "man vs. wild" marathon on discovery channel and did what i could... until i injured by neck/back. duh.

push-ups. 30 x 5. 150 total.
crunches. 30 x 7. 210 total.

weight: a little less since i have less of a toe now
feeling... blah

day forty

day forty...

braved the rain and ran lake merritt. approximately 4 to 4.5 miles from dwelling-lake-dwelling. about 40 minutes. soaking wet when done.

push-ups. 30 x 4. 120 total.
crunches. 50 x 4. 200 total.

weight: more when soaking wet (sans boots)
feeling... wet

day thirty-nine

day thirty-nine...

the need for speed. 4 treadmill miles. 7.4 to 8.0 speed. 32:58 minutes. then i walked another .22 mile in a few minutes. 436 calories.

5+ exercise bike miles in exactly 20 minutes. 6 to 8 resistence. 141 calories.

incline dumbbell press. 40 lbs/arm. 12 x 3.
cross-x pullie system. 50 lbs/arm. 12 x 3.
cross-t pullie, arms to sides. 50 lbs/arm. 10 x 3.
controlled bench press. 90 lbs + machine. 12 x 3.
crunches. 40 x 8. most front, some sides. 320 total.

weight: i'd have to weigh myself to know
feeling... better

day thirty-eight

day thirty-eight...

treadmill was in use tonight, but was thinking of doing the stair climber instead anyway. made the decision easy.

stair climber: 38+ minutes, 6,200+ steps, mostly 8 resistence, 492 calories.

exercise bike: 12+ minutes, 3 miles, mostly 8 resistence, 90 calories.

push-ups. 30 x 2.
crunches. 50 x 2.

inarushsohadtogo.

weight: why'd i sell my scale for $1?
feeling... like i'm starting to see a difference

day thirty-seven

day thirty-seven...

started with:
4.5 treadmill miles. 6.6 to 7.4 speed. 39:58 minutes (yes, under 40 minutes) 473 calories.

5.5+ exercise bike miles in 20:22 minutes. mostly 8 resistence. 160 calories.

dumbbell bicep curl. 20 lbs/arm. 30 x 3.
leg lunges. 20 lbs/arm stepping alternately stepping forward. 10 x 1. 20 x 2.
controlled bench press. 90 lbs + machine. 10 x 3.
crunches. 40 x 8. most front, some sides. 320 total.

weight: scale?
feeling... sweaty, cold

day thirty-six

day thirty-six...

an 8 mile run and couple days of m&ms (there's a rap joke in there somewhere) leads to a lazy baby. actually, it was kit kat.

back in the gym today.

4.5+ treadmill miles. 6.6 to 7.6 speed. 39:50 minutes. 470 calories.

4.5+ miles in 18:30 minutrs on the exercise bike. 4 to 8 resistence. 129 calories.

incline dumbbell press. 40 lbs/arm. 12 x 4.
arm/chest push down (pullie). 70 lbs. 10 x 3.
arm/chest pull down (pullie). 60 lbs. 10 x 3.
cross-x pullie system. 50 lbs/arm. 12 x 3.
cross-t pullie, arms to sides. 50 lbs/arm. 10 x 3.
hammer strength pull down. 45 lbs/arm. 10 x 3.
crunches. 30 x 10. most front, some sides. 300 total.

weight: inputted 140 in the treadmill
feeling... a little sick before the run and a little better after

day thirty-three

day thirty-three...

finally did it. been wanting to run to through golden gate park to the buffalo and back. made the walk about 30 days ago, but finally attempted and accompolished the jog.

from ashbury @ downey to the conrner of john f kennedy dr @ bernice rodgers way. google maps tells me the route i took is about 4 miles down, 4 miles back. that's 8 solid miles of tread. the incline down meant a slight incline uphill through ggpark on the way back. kept it steady and solid throughout the run. and, for the record, i ran past the buffalo. when done with the run my mouth was dry and legs like jello for just a moment. loved it.

30 x 6 crunches. 180 total.

weight: probably still 140 lbs
feeling... like i could run the stairs at kezar

day thirty-two

day thirty-two...

a late start, a monopolized treadmill, a tired head, another weak showing...

exercise bike. 21 minutes. 5 miles. 180 calories.

stair climber. 20 minutes. 3k+ steps. 200 calories

treadmill. 10 minutes. 1 mile. about 100 calories.

incline dumbbell press. 35 lbs/arm. 12 x 3.
cross-x pullie system (downward). 60 lbs/arm. 12 x 3.
crunches. 30 x 6. 180 total.

weight: blah
feeling... so tired

day thirty-one

day thirty-one...

a weak showing tonight, but my body required a little rest.

stair climber. 30 minutes. 5,500 steps. 375 calories (but i'm not believing it)

exercise bike. 30 minutes. 7.25 miles. already forgot the calories.

that's all folks!

weight: sore so none
feeling... see above

day thirty

day thirty...

the treadmill was taken so i started on the stair climber. did 12 minutes, 4 to 6 resistance. more than 2,000 steps and 145 calories burned.

then the treadmill became open. figured i'd do 3 miles so jumped on. did 3, then pushed myself to 3.5 and figured i'd just go to 4 miles. 4 treadmill miles at 6.6 to 7.2 speed. did a few minutes at a 8.4 sprint. 35 minutes. 426 calories (again).

moved along to the bike. 2 miles in 7 minutes. 4 to 6 resistence. 55 calories.

that's a lot of calories burned!

finished up with a little bit of weight... dripping sweat all the way.
incline dumbbell press. 35 lbs/arm. 12 x 3.
crunches. 25 x 4. 100 total.

weight: at least two sandwiches and small pack of m&ms
feeling... like i earned it

day twenty-nine

day twenty-nine...

4+ treadmill miles. 6.6 to 7.6 speed. 35:36 minutes. 426 calories.

5 miles in 20+ exercise bike minutes. 4 and 6 resistence. 200+ calories.

dumbbell curls. 20 lbs/arm. 30 reps x 4 sets.
cross-x pullie system (up to x instead of down and cross). 45 lbs/arm. 12 x 3.
crunches. 25 x 8. 200 total.

weight: yes, lifted some
feeling... fitter

day twenty-eight

day twenty-eight...

back on the horse. ride 'em cowboy.

4+ treadmill miles. 36:36 minutes. 416 calories.

3.5 bike miles. 16 minutes. 137 calories. 4 and 6 resistence.

weights:
arm/chest push down (pullie). 70 lbs. 10 x 3.
arm/chest pull down (pullie). 60 lbs. 10 x 3.
back/arm pull-in machine. 60 lbs. 10 x 3.
cross-x pullie system. 60 lbs/arm. 12 x 2.
cross-t pullie, arms to sides. 50 lbs/arm. 10 x 2.
incline dumbbell press. 35 lbs/arm. 12 x 3.
crunches. 25 x 8. 200 total.

visited the new trader joe's in the area. nice place. lots of tasty treats.

weight: ???
feeling... good again

day twenty-seven

day twenty-seven...

no running. no weights. lots of zombie-nerd dancing. and my legs are dead today.

back to normal tomorrow.

weight: none this weekend
feeling... tired and dressed in cranky-pants

day twenty-five

day twenty five...

4+ treadmill miles at 7.6 speed most of the run. machine tells me i burned 430 calories. lier to turthteller? it has no reason to lie. or does it?

moved along, pouring sweat and all, to the bike for 10+ minutes, 2.5 miles, and 71 calories.

that's more than 500 calories for you math majors. and i managed to avoid oatmeal raisin cookies in the office all day (had one at night from a different batch through).

quick weights featured...
incline dumbbell press. 30 lbs/arm. 12 x 4.
dumbbell bicep curls. 20 lbs.arm. 30 x 2. (15 per arm, per set.)
crunches. 25 x 6. 150 total.

later, danced the night away to ming & ping.

weight: little less
feeling... spicey

day twenty-four

day twenty-four...

4.25 mile run treadmill run in 38:38.
a little walking at the beginning and end, but it mostly broke down like this:
6.6 speed mile number 1
6.8 speed mile number 2
7.0 speed mile number 3
7.2 speed mile number 4
felt the left leg in mile number 2, but kept going.

when done on the treadmill i stretched out and jumped on the exercise bike for 21 minutes. did 5 miles. about 170 calories.

moved onto weights:
arm/chest push down (pullie). 70 lbs. 10 x 3.
arm/chest pull down (pullie). 60 lbs. 10 x 3.
cross-x pullie system. 50 lbs/arm. 12 x 1. 60 lbs/arm. 12 x 2.
cross-t pullie, arms to sides. 50 lbs/arm. 10 x 3.
forgot about this one from my past weight lifting days... the incline dumbbell press. 25 lbs/arm. 12 x 1. 30 lbs/arm. 12 x 3.
back/arm pull-in machine. 50 lbs. 10 x 3.
did some pull ups and boulding type hanging.
crunches. 25 x 8. 200 total.

weight: on my neck
feeling... like i got a lot in since i started the workout at 4:30pm

day twenty-three

day twenty-three...

left neck and left leg hampered i plug on to build a better j. keith.
watching the start of the world series with three well known baseball front office employees, i used the only treadmill in the room. did 3 miles in about 27 minutes. the leg and neck held up, but some pain. ran through it at 6.6, 6.8 and mostly 7.2 speeds. 316 calories.

moved onto the exercise bike. about 15 minutes, 3.5 miles. 122 calories.

no weighs and had to (figuratively) run.

weight: not one tonight
feeling... rushed

day twenty-two

day twenty-two...

rebound after the leg injury.
still in the hotel i jumped on the stair-climber for 22 minutes.
bicep curl. 20 lbs/arm. 30 x 2 (15 reps each set per arm).
in a rush so had to go. after my shower i dried my hair with a towel only to pull a muscle in the left side of my neck. it's happened before. it's not form lifting weights. happens when i use my shoulder bag too long with too much weight. i did just that getting to phoenix.

weight: too much in my bag
feeling... annoying pain, difficulty backing out of a parking spot

day twenty-one

day twenty-one...

in phoenix for a couple days.
ran on the hotel treadmill for just over 2 miles at about 7 speed until i felt a pain in my left leg. a pull/rip on the pack of my leg above my ankle, below my calf. i stretched it out and got back on the treadmill for 1.5 more miles at about 6.6 speed, in pain.
moved onto the weights:
cross-x pullie system. 50 lbs/arm. 10 x 2.
cross-t pullie, arms to sides. 40 lbs/arm. 10 x 2.
bicep curl. 20 lbs/arm. 30 x 2 (15 reps each set per arm).

weight: just a hair under 140 lbs ith clothes and shoes
feeling... pain that required some ice

day twenty

day twenty...

4 mile run around lake merritt.
about 35-40 minutes.

weight: ...
feeling: glad i got a run in

day nineteen

day nineteen...

4+ mile outdoor run in about 41 minutes.
downhill run of .5 miles to kezar stadium.
12 laps (3 miles) around track.
1 final lap featuring two 40 yard sprints.
.5 miles uphill away from kezar.

lots of walking to find "geocash." maybe a couple miles worth of a walk.

weight: ...
feeling: like i missed out on push-ups and crunches

day eighteen

day eighteen...

stairclimber: 20 minutes, 2,600+ steps.

a quick one tonight.

weight: what'e the point?
feeling... like i needed another 20 minutes

day seventeen

day seventeen...

4.5 mile run treadmill run in 41:22.
broke down like this:
.5 mile walk at 4.0 speed
.75 mile run at 6.6 speed
1 mile at 6.8
1 mile at 7.0
.25 mile at 7.2
.25 mile at 8.2
.5 mile at 7.2
.25 mile at 6.6 to 5.8
.25 mile at 5.8 to 4.0
increased the speed and brought it back down.
right after billy b walked in and asked me if i already finished my run. yes. "4 miles?" 4-and-a-half.

onto the weights:
arm/chest push down (pullie). 70 lbs. 10 x 3.
arm/chest pull down (pullie). 60 lbs. 10 x 3.
cross-x pullie system. 50 lbs/arm. 12 x 3.
cross-t pullie, arms to sides. 45 lbs/arm. 10 x 3.
back/arm pull-in machine. 50 lbs. 10 x 3.
leg lunges. 15 lbs/arm. 10 x 3.
crunches. 25 x 8. 200 total.

made tomato & onion salad for dinner along with sweet potato fries. the onions made my stomach ache. ugh.

day sixteen

day sixteen...

outdoor run around lake merritt. about 4.5 to 5 miles total.

weight: less than before
feeling... like i could have run six miles

day fifteen

day fifteen...

decided to rest on monday. no run, no lift. i know it's important to rest once or twice a week. i prefer to stay in a groove. back into the habit on tuesday with the following:

15 minutes on a stair climber for more than 2000 steps, 143 calories.
4+ miles on a treadmill. 6.6 for about 2.25 miles. 8.2 spirnt for about 1.75 miles broken up into three separate long spirnts. burned over 400 calories.
thigh leg lifts. 50 lbs. 10 x 2. 50 lbs. 12 x 3.
pulley rope push down, chest/arms. 60 lbs. 12 x 3.
pulley rope triceps curl. 60 lbs. 10 x 3.
pulley machine arm cross. 45 lbs. 12 x 3.
pulley machine t cross arms down to hips. 45 lbs. 10 x 3.
crunches. 25 x 6.

small flax seed muffins for breakfast. lentil soup for lunch. some fruits and veggies thrown in throughout the day. whole wheat pasta and homemade sauce for dinner. made veggie soup for lunch the next day.

weight: i need to buy a scale
feeling... pretty, pretty good larry david style.

day thirteen

day thirteen...

4+ mile outdoor run in about 50 minutes.
downhill run of .5 miles to kezar stadium.
12 laps (3 miles) around track.
1 final lap featuring two 40 yard sprints.
.5 miles uphill away from kezar. easy.

healthy dinner of fresh garden veggies and homemade pasta sauce. managed to sneak a small scoop of ice cream and few vegan cookies in too.

weight: couldn't check
feeling... the burn (especially in my thighs)

day twelve

day twelve...

2.3 mile walk in sf.
bouldering: completed v0s, v0+s, and v1s.
tricep pull downs (pulley... have i been misspelling that until now?) 40 lbs. 10 x1. 50 lbs. 10 x1. 60 lbs. 10 x 1.
arm push downs (pulley). 50 lbs. 10 x 1. 60 lbs. 10 x 1. 70 lbs. 10 x1.
horizontal leg lifts. gravity. 10 x 3.
1+ mile in 10+ minutes on a treadmill. walk to 7.2 and back down.
2.3 mile run in sf. increasing grade until run uphill. good time.
crunches. 25 x 4.
push ups. 15 x 4.

weight: (confirmation!) a shade under 141 lbs with shoes and workout clothes on. so probably 139 lbs.
feeling... damn good, but a little overheated.

day eleven

day eleven...

4+ miles in 36:36 minutes on a treadmill. 6.8 speed for first 2 miles. 7.2 speed for final 2 miles.
back machine. 50 lbs. 10 reps x 3 sets.
on a cross pullie, arms to sides. 45 lbs/arm. 10 x 2.
iso back pull down. 30 lbs each arm. 10 x 1. 40 lbs each arm. 10 x 2.
leg lunges. 20 lbs in each hand. 20 total (10 per leg).
crunches. 25 x 6.

real sore in the thighs thanks to the leg lunges from yesterday's lifts. started to tire after mile 3 in the run. stamina is up from earlier in the week.

weight: 140 lbs?
feeling... not as strong as kanye west but getting there

day ten

day ten...

4+ miles, 38:38 minutes on a treadmill. 6.8 speed most of the run.
cross-t pullie system. 45 lbs/arm. 12 x 3.
on a cross pullie, arms to sides. 40 lbs/arm. 10 x 2.
leg lift. 40 lbs. 10 x 1. 50 lbs. 10 x 3. (caused me to exclaim "wow. holy balls." after the second set. my thighs need to work.)
crunches. 25 x 4. 100 total.
tried to do a stomach/back twisting machine, but the weight adjust was broken. 30 lbs resistance wasn't working for me.

whole wheet pasta and my own sause for dinner. tofu scramble for lunch. no candy.

weight: meh
feeling... stronger.

day nine

day nine...

4 miles, 40 minutes on a treadmill. 7.2 speed most of the run.
cross-t pullie system. 45 lbs/arm. 12 x 4.
on a cross pullie, arms to sides. 40 lbs/arm. 12 x 4.
arm/chest pull down (pullie). 45 lbs. 10 x 3.
arm/chest push down (pullie). 45 lbs. 10 x 3.
crunches. 20 x 5. 100 total.

no sweets. still probably a little too much white bread.

weight: ...
feeling... a little tired at mile 2.

day eight

day eight...

3.5 miles in 35 minutes on the treadmill. 6.6 speed most of the run.
back machine. 50 lbs. 12 x 3.
chest/arm push. 90 lbs. 10 x 3.
cross-t pullie system. 45 lbs/arm. 12 x 3.
crunches. 25 x 2.
(such scientific names machine names!)

healthy meals including small veggie burrito for lunch with apple and banana, veggies for dinner with tofu. apple for dessert.

weight: wait
feeling... good

day seven

day seven...

not much going the past few days. turned down some bread and sweets. then ate half a carton of ice cream. wow. did manage to walk more than seven miles on day six. happened upon a live emmylou harris performance during the walk. and visited some buffalo.

bought new running shoes on day five (dubbed thee "red, white, and van rappin") and took them for their first spin today. about 3.5 miles around the lake. didn't properly hydrate, but the feet feel great. again tomorrow? go for it.

weight: does it matter for a guy?
felling... knee happy

day three

day three...

pizza lunch. sensible dinner. no sweat.

i did clean the dwelling so that's worth about 300 calories.

weight: ?
feeling... jiggily

day two

day two...

drove car to shop. walked to public transpertation. sat on public transpertation. and back. ate dinner. no exercise. again. first up, get rid of this lingering cold.

weight: still ?
feeling... chubs

day one

day one of build a better j. keith van rappin. could've been better. could've done anything athletic. anything healthy. instead, feeling hungry and bit "under the weather," ate a lunchtime veggie burrito as big as my face. every. last. bite.

starting weight: ?
feeling... blah