Friday, November 30, 2007

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

Wednesday, November 28, 2007

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

Tuesday, November 27, 2007

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

Saturday, November 24, 2007

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

Thursday, November 15, 2007

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

Wednesday, November 14, 2007

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

Tuesday, November 13, 2007

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

Sunday, November 11, 2007

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

Saturday, November 10, 2007

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

Friday, November 9, 2007

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

Thursday, November 8, 2007

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

Wednesday, November 7, 2007

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

Tuesday, November 6, 2007

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

Saturday, November 3, 2007

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

Friday, November 2, 2007

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

Thursday, November 1, 2007

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