C5W1D3 LBWO

We got up at 5:10am this morning and did our first weight workout together since January. It took 34 minutes.

C5W1D2

This morning I did not get in my run but I left for work early. I got home from work at 6:15 and decided to make a new 2 mile route. It was 80 degree at my office when I left work and I got it in my head I wanted to run outside instead of the crowded gym treadmills. When I got home it was 91 degrees. I ran the first mile in 7:27 and finished 2 miles in 15:40. I was shooting for under 15 minutes but the heat was slowing me down. I think I will still to running in the mornings when the temp is in the 70s.

C5W1D UBWO

I overslept this morning but luckily Ellen was willing to break our rule and workout in the evening. We got to the gym at 6:30pm. My workout lasted 43 minutes because I was coming up with my new routine as I went along and the gym was packed. We had protein shakes for dinner and got to bed early to we can wake up for cardio tomorrow.

BFL Challenge 5

I am glad to have Ellen and my friend Joe starting a new BFL challenge with me today. I just printed off 12 weeks worth of workout logs. bodyforlife.com/.../exercise_guide.pdf

I printed it double sided, cut it, and stapled it together to made a 4"x5" booklet to fit in my pocket. I have been doing four 6 rep supersets for a long time so it will be fun to change it up to this five set 12-6 rep pyramid. That last set is a 12 rep superset and those 24 reps burn nicely. I have not had a good DOMS in my upper body in a long while.

Last Monday we got the first eggs from our chickens. 2 of the 4 are laying and we had 8 eegs in 7 days. This morning Ellen cooked breakfast (and lunch) and we had our first homegrown eggs. They were sooo delishous. We drove to Dallas yesterday to buy healthier chicken feed and to got whole foods. Now that our kitchen is stocked there no more reason to continue the poor diet I have been on the past 4 weeks.

In week 9 of this challenge I start my marathon training so I have every workout planned out from now until the Marathon in December.

Bicep, Back, Chest

I worked until 2:15pm today then headed home. I was at the gym at 4:15 and decided to take 45 minutes and just enjoy myself. I was done with my usual Friday routine in 29 minutes so I added in some triceps and chest exercises. I took my monthly progress pictures that are also my before for my 5th BFL challenge that is starting Monday. After 4 week of less than idea nutrition I plan to be back on track.

171.2 lbs 14.1% body fat

Cat Scratch

Legs & Core

Front Squat - 6 reps 4 sets
Barbell Straight-back Straight-leg Deadlift - 6 reps 4 sets
Set 1-4: 95

Seated Leg Press Machine - 6 reps 4 sets
Set 1: 245
Set 2: 275
Set 3: 305
Set 4: 335

Weighted 45-degree Hyperextension - 8 reps 4 sets
Set 1: 25
Set 2: 25
Set 3: 45
Set 4: 45

Calves:

Lever Seated Calf Raise (plate loaded) - 6 reps 4 sets
Set 1: 115
Set 2: 140
Set 3: 165
Set 4: 190

Lever Seated Calf Extension - 10 reps 4 sets
Set 1: 260
Set 2: 280
Set 3: 300
Set 4: 320

Core:

Lying Twist - 6 reps 2 sets

Set 1: 25

Set 2: 25

Standing Side Bend (holding plate) - 12 reps 2 sets

Set 1: 45

Set 2: 45

"Almost cut my hair

Happened just the other day

It's gettin' kind of long

I could've said it was in my way.

But I didn't and I wonder why
I feel like letting my freak flag fly " - David Crosby

"Barefoot" Day 1 Week 8

We got up around 5am and I convinced Ellen to join me. We planned to go outside but it was raining. We got to the gym at 5:25am and I had 4.75mi to run so I told Ellen it would take about 45 minutes. I started off at a 9 min pace for the first 2 miles. After I felt warmed up I sped up a little. I decided to increase the speed 0.1 mph every quarter mile. When I hit 4 miles I was going 7.7 mph and bumped it up to 8.0mph at 4.25 and 8.7 mph at 4.5mi finishing 4.75 miles in 39:59.

Chest/Tricep & Shoulders

I left work at 4:15pm because Ellen asked me to be home at 6:30pm and I did not workout in the morning for the 12th Monday in a row. When I was about 10 miles from home I heard about a wreck blocking the bridge on the only highway. I got on the access road just as traffic was backing up and took the back roads adding another 30 minutes to my drive. I finally got to the gym around 6pm.
I was done with my workout in 30 minutes and home at 6:35pm

Quote of the Day

“Live a good life. If there are gods and they are just, then they will not care how devout you have been, but will welcome you based on the virtues you have lived by. If there are gods, but unjust, then you should not want to worship them. If there are no gods, then you will be gone, but will have lived a noble life that will live on in the memories of your loved ones.” -Marcus Aurelius

"Barefoot" Day 3 Week 7

Nice run with Winston at South Lakes Park. He did 3 miles in 30 minutes and I did 4.5 miles in 43:38. 82 degrees with no shade is too hot for me.