10K Training Week 7 Day 6

It is Christmas morning I decided to go for a run. I didn't know the area too well so I figured out a large rectangle that would pass by the Alamo.
2.3 mi in 23:33

10K Training Week 7 Day 2

Tonight was a decent workout. Patrick was not in the mood and I was in a hurry to go home and pack. We did side raises and front raises for shoulders. Incline, flat and decline chest presses. For triceps we did skull crushers and tricep dips. On the way out I stopped at the preacher curl and quickly busted out 3 heavy short sets. I had not use the machine in a while as I mainly use free weights. A year ago or so 30-40 lbs was tough but I did 100-125 lbs.

10K Training Week 7 Day 1

I was in Amarillo Thursday thru Saturday with no exercise but just enough snow to look pretty without messing with the roads. Tonight we went to the park with the dog. I jogged 4.1 miles in about 45 mins and Ellen and the dog walked with some jogging 2.55 miles.

BFL 3?

Good Afternoon (coffee is good any time)

My fiance is done with her semester and we get to spend the next month together. She was looking at pictures last week and got inspired to do a challenge starting today. I plan to do the resistance training workouts with her and my 10K training on her HIIT days. I am super excited she is motivated on her own. She said she wants to do two challenges between now and our wedding in 26 weeks.

10K Training Week 6 Day 3

Spin + Yoga night.
Only 7 people showed up to spin class, there are usually 19.
Today for lunch at the office we had chili. It was made from left over fajita meat from our office Christmas party this past Saturday. Yoga and chili made from 4 day old meat is not a good idea...

10K Training Week 6 Day 2

Had a great UBWO tonight. I always seem to smash my finger getting ready to do Dumbbell Skull Crushers. My right arm near my arm pit started hurting from incline dumbbell chest press during my workout.

My BFL Anniversary Workout 12-14-09 to 12-14-10
Shoulders:
Alternating side raises
(3 sets) 12 reps 15 lbs, 12 reps 15lbs, 10 reps 20 lbs
Alternating front raises
(3 sets) 15 reps 15 lbs, 12 reps 15 lbs, 12 reps 20 lbs
Seated rear lateral raises
(3 sets) 12 reps 15 lbs, 12 reps 15 lbs, 12 reps 20 lbs
Dumbbell shoulder press
(1 set) 12 reps 30 lbs each hand
Chest:
Incline dumbbell chest press
(5 sets) 12r 35 lbs x 2, 10r 40 lbs, 8r 45 lbs, 6r 50 lbs, 12r 40 lbs
Incline dumbbell flys
(1 set) 12r 30 lbs per arm
Back:
Lever Front Pulldown
(5 sets) 12r 105 lbs, 10r 115 lbs, 8r 125 lbs, 6r 140 lbs, 12r 115 lbs
Cable Row
(1 set) 12r 110 lbs
Biceps:
Alternating curl
(4 sets) 12r 30 lbs, 10r 35 lbs, 8r 40 lbs, 6r 40 lbs
Preacher curl
(1 Set) 12r 60 lbs
Triceps:
Dumbbell lying triceps extension (Skull crushers)
(5 sets) 12r 50 lbs, 10r 60 lbs, 8r 70 lbs, 6r 90 lbs, 12r 50 lbs
Standing dumbbell triceps extention
(1 set) 12r 50 lbs

Body-for-Life Anniversary

One year ago today I started my first BFL challenge. Right now I am 6 lbs heavier but in better shape cardiovasularly and more muscle mass. BFL provided me structure with a simple laid out plan to follow. The guestbook provided with motivation and the website you see today is way more advanced. I continue to use what I learned thru BFL because I believe it is "For Life" and just just a tool to get in shape only to come back later out of shape for another go round. I plan to do atleast one active challenge a year. I find the forum and more so the people in it help motivate, inform, and stay focus. Thanks you Body-for-Life and thank you to those who actively post here.

12-14-09 to 12-14-10

10K Training Week 6 Day 1

Tonight I ran for the first time in 10 days due to a sore foot. I figured the treadmill was a better idea than outside incase it started hurting again. I was able to do 3.2 mi in 30:45. My foot is slightly sore this morning but nothing like it had been. Tonight is will be upper body. I really enjoy resistance training and happy to be focus on it again after 6-8 weeks of doing it infrequently. I hopped on the elliptical for 10 minutes because I have some extra time. Total calories burnt 607 (501 treadmill and 106 elliptical)

10K Training Week 5 Day 6

I stayed up super late last night and slept in till noon today. Tonight is my office Christmas Party and I don't plan to exercise today.

10K Training Week 5 Day 5

Woke up at 5:20am (on my day off) and did the 5:45am spin class at my gym. I felt awesome afterward. Todays plan, wedding at 1pm and Geography Social at 5:30.