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
Sunday, December 30, 2007
Friday, December 28, 2007
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
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
Thursday, December 27, 2007
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
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
Wednesday, December 26, 2007
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
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
Monday, December 24, 2007
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
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
Sunday, December 23, 2007
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
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
Saturday, December 22, 2007
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
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
Friday, December 21, 2007
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
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
Tuesday, December 18, 2007
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
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
Sunday, December 16, 2007
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
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
Friday, December 14, 2007
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
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
Monday, December 10, 2007
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
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
Sunday, December 9, 2007
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
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
Saturday, December 8, 2007
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
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
Thursday, December 6, 2007
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
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
Wednesday, December 5, 2007
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
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
Tuesday, December 4, 2007
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
treadmill. 4+ miles. 34:34 minutes. 420ish calories. 7.6 speed for more than half the run.
weight: can't
feeling... sick
Monday, December 3, 2007
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
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
Sunday, December 2, 2007
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
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
Saturday, December 1, 2007
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
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
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