Archive for June, 2009

Sunday 090628

Posted in 1.5 Mile Run, 1k Row with tags , on June 30, 2009 by joeyfit

Rowed 1k for a warm up and then ran 1.5 miles. Working back into it. Not quite ready for the tabata workout on Tuesday, but we’re going to give it a go!

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Thursday 090625

Posted in 1 Mile Run with tags on June 26, 2009 by joeyfit

Ran a mile.

It’s not the heat, it was the humidity that prompted me to wait until after sunset (now with DST, it’s almost 9:30pm) to go running. Forecast had been for some pop up showers, so a quick look at the radar showed a cell just north of us, so out I went. I didn’t get 200 yards from the house and realized the storm was moving southeast, so I had to cut it short as the lightening looked pretty fierce. I don’t mind running in the rain, specially when it’s 92deg out, but getting smoked by lightening is another story.

Loading the boat tomorrow and heading to the lake on Saturday, so probably no more posts until next week unless I sneak a workout in Sunday.

Tuesday 090623

Posted in Bench Press, Incline Dumbbell Press, Pull-ups with tags , , on June 24, 2009 by joeyfit

Ok, this back injury is getting really old, or maybe it’s me that’s getting old or a little of both. I need to start doing some dead-lifts or I may die. It’s a well known fact that lack of dead-lifting will and can result in spontaneous obesity and a subsequent long slow death caused by lack of blood flow to the mid-lumbar region.

Bench Press
-2×12 @105#
-2×10 @110#
-2×8¬† @115#
-1×10 @110#

Pull-ups to max x2

Dumbbell Incline Press 4×10 30, 40, 50, 60 (each arm)

Saturday 090620

Posted in Barbell Shrugs, Bench Press, Push Press, Squat with tags , , , on June 20, 2009 by joeyfit

Still nursing the back. More upper body work.

Bench Press 150# 3×3
Barbell Shrugs 5×10
135-155-165-175-185
Squats 5×25
Push Press 4×10
65-75-80-85

That’s enough for tonight. Thanks for stopping by.

Thursday 090618

Posted in Bench Dip, Dumbbell Curls, Ring Dip, Straight Bar Curls with tags , , , on June 18, 2009 by joeyfit

A little arm work while the back is still healing up.

Straight Bar Curls 5×10 65#
Ring Dips 5×10
Dumbbell Curls 5×10 30#
Bench Dips 5×15

Wednesday 090617

Posted in 1 Mile Run with tags on June 17, 2009 by joeyfit

Ran a mile. No time, just ran it. In pieces. Gasping for air. But I ran it.

Tuesday 090616

Posted in Bench Press, Dumbbell Rows, Incline Dumbbell Press, Pull-ups with tags , , , on June 17, 2009 by joeyfit

Ok, time to get back in the swing of things. How about a little free weight action? Nothing like pumping a little iron to get the blood flowing, even if it is only a 5# dumbbell.

The routine went something like this:

Bench Press 145# 3×3
10 Pull-ups
Incline Dumbbell Press 5×10 50# each arm
12 Pull-ups
30 Push-ups
Dumbbell Rows 3×10 50# each arm