weights, running

wide grip pullups 4x failure (7,5,4,2)
hammer curls 12,10,8,6@ 40,40,50,50
preacher curls 12,10,8,6@ 35,35,40,45
seated cable rows 4x8 @ 150,160,170,180

2x50 crunches
3x25 pushups
2 mile run

weights, running

2 mile run tonight

barbell bench press 8,6,4,2,1@ 165,170,175,180,185
incline bench press 8,6,4,2,1@ 105,110,115,125,135
triceps kickback8,6,4,2,1@ 20,25,30,35,35
triceps pushdown 12,10,8,6@ 72.5,80,87.5,95/87.5
fly 10,8,8,6@ 40,50,60,60
triceps barbell curls 12,10,8,6,2@ 45,55,65,70,75

Running, calisthenics

3x25 pushups
7 handstand pushups
25 crunches

1.5 mile run

calisthenics

1x50 pushups, 1x25 pushups
50 ab crunches
5 handstand pushups
25 incline pushups

Running, weights

2 mile run this morning

wide grip pullups 4xfailure 11,5,4,1
hammer curls 12,10,8,6@ 40,50,40,40
barbell curls 12,10,8,6@ 35,45,50,55
seated cable rows 4x8@ 140,150,160,170
35 minutes of weights

weights

barbell bench press 8,6,4,2,3@ 165, 170, 175, 180, 185
incline bench press 8,6,4,2,1@ 95, 105, 115, 125, 135
triceps kickback 8,6,4,2,1@ 20, 25, 30, 35, 40
triceps pulldown 12,10,8,6,2@ 65, 72.5, 80, 87.5, 95
fly 10,8,8,6 @ 60, 80, 80, 80
barbell triceps curl 12,10,8,6,2@ 35, 45, 55, 65, 75

1 hour of lifting weights

Calisthenics

2x25 pushups, 20 second leaning rest

running, calisthenics

4 handstand pushups, 2 mile run, 25 push ups

Weights, calisthenics

Tuesday I lifted weights for shoulders

Wednesday I did 3x25 pushups throughout the day.

Today I did 1x35 pushups, 10 seconds rest, 15 pushups and 50 crunches.

running, calisthenics

1.5 mile run, 3 miles walked, 50 ab crunches, 50 situps, 2x20 pushups

weights, running

wide grip pull ups 3xfailure (7,5,4)
hammer curls 12,10,8,6@ 40, 50, 60, 40
seated cable rows 4x8 @ 90, 140, 150, 160
dumbbell curls 12,10,8,6@ 40, 50, 60, 40

2 mile run in the freezing weather. At least it wasn't raining.

weights

barbell bench press 8,6,4,2,1@160,165,170,180,185
tricep pushdown 12,10,8,6,2@65, 72.5, 80, 87.5, 87.5
incline fly 10,8,8,6@ 50, 50, 60, 60
dips 3xfailure (21, 14, 10)
pushups 3x8

I have no idea if the weight for the triceps pushdown machine is labeled correctly or what, but I guess I'm lifting the right amount of weight. It seems odd that I'm able to do 21 dips, and can barely push 95 lbs down with my triceps.

Crunches

On Thursday I got to move various large and heavy objects around for 6 hours, so I didn't feel like doing push ups or lifting weights. I did do 50 ab crunches which hurt like the dickens.

calisthenics

35 pushups this morning, 1x35,25 tonight with 1 minute rest between sets for a total of 105 pushups today. I didn't run because my legs are sore, but I plan on running tomorrow morning in the freezing weather. Weights start back on Thursday, so no pushups for me tomorrow.

Running

4 miles in the chilly weather

calisthenics and running

45 pushups
2.2 mile run in the freezing cold
100 crunches
I think tomorrow's going to be a break day from pushups for me.

weights

barbell military press 8,6,4,2,1@ 75,85,90,95,100
lateral raises 4x8@ 20,30,40,20
calf raises 3x20
pushups 3x10
upright rows 2x8 @ 50,60

weights

wide grip pull ups 3xfailure (6,5,4)
hammer curls 12,10,8,6@ 50
preacher curls 12,10,8,6@ 35,55,60,65
seated cable rows 4x8@90

weights

barbell bench press 8,6,4,2,1 @ 135,155,165,170,175
tricep pushdown 12,10,8,6,2 @ 50, 65, 72.5, 80, 87.5
incline fly 10,8,8,6 @40,40,50,50
dips 3xfailure (17, 12, 9)
pushups 3x10

calisthenics

2x25 pushups, one set in the morning, one at night. Tomorrow I start back lifting a lightened version of my weight regimen.

Running

Today I ran 1 mile in less than 8 minutes. I need a new battery in my watch, but once I get that set up I'll be able to chronograph my times running.

Calisthenics

Today I did 6 handstand pushups, 5x10 triangle pushups, and 50 situps. My triceps and shoulders ache, and I'm hurting in awkward places.

calisthenics and running

Only one more day of rest until I lift weights on Sunday. Today I did 45 pushups, 20, pushups, 3x3 handstand pushups and 50 crunches. I also ran 2 miles in 16 minutes.

calisthenics

a light day today. 15 push ups in the morning, and 15 at night.

Calisthenics

35 pushups this morning, 35 pushups tonight. I strained my back a little while running last night so I'm not going to do crunches or sit ups until tomorrow.

Running, calisthenics

I ran 4 miles in 40 minutes to burn off 570 calories. I'm taking a rest week from lifting weights. I think I may be overtraining, so I'm concentrating on just pushups, situps, squats, and reverse pushups.

40 pushups for today.

Running

Tonight I ran 3 miles in 34 degree weather, I think. I know I ran for 30 minutes. I need to remind myself to slow down to a jog pace to prevent me from hurting myself.

Breaking goals

When I first started lifting weights I had a goal of being able to bench press my weight. Nevermind that I could do that 15 times or more by pull ups and 50 times by dips. So I finally accomplished that about 2 months back by breaking 180. Now I'm able to bench press 195, and I'm looking to break 200. My weight lifting exercise book has a chart that gives you an idea of what your one rep maximum is. Since I'm able to bench press 195 pounds a maximum of three times, that means I could theoretically bench press 207. And because I theoretically broke my goal, I shall theoretically celebrate with some theoretical champagne.

Running

Today I ran 2 miles in the freezing dark. Joy.

Weights

Incline dumbbell bench press 8, 6, 4, 2, 1 @ 70, 80, 90, 100, 110
barbell military press 8, 6, 4, 2, 1 @ 85, 90, 95, 100, 105
close grip pullups 5xfailure (8,6,6,4,6)
barbell bench press 8,6,4,2,1 @155,160,165,170,175
seated rows 4x8 @ 90, 140, 140, 140
fly 8,8,6,6 @ 40, 50, 60, 70

Another hour long session like Monday, so I didn't attempt to try and push 195 lbs, but just a mid-load of 150-175. So very, very sore.

Running

Today I ran 4.1 miles in the freezing weather.

weights

barbell bench press 8, 6, 4,2,1 @ 155, 165, 175, 185, 195
barbell military press 8,6,4,2,1 @80, 85, 90, 95, 100
wide grip pullups 4x2
bent over barbell rows 4x8 @45, 95
incline bench press 8,6,4,2,1 @ 95, 105, 115, 125, 130
incline fly 8,8,6,6 @40, 40, 50, 50

So close to my goal of being able to bench press 200 pounds

Running

Tonight I ran 2.5 miles around the hood.

running

Today I ran 2 miles in the rain. Even though it was 30 minutes after I ate, I can tell that I'm picking up speed. Woohoo!

Running

I ran 2.5 miles today at a moderate pace in the rain.

weights

barbell curls 12,10, 8, 6 @ 50, 50, 60, 60
dips 4x10
hammer curls 12,10,8,6@ 50, 60, 60, 70
tricep dumbbell curls 12, 10, 8, 6, 2 @45, 50, 55, 60, 65

weights

barbell bench press 8, 6, 4, 2, 1 @ 155, 165, 175, 185, 195
pullups 4, 8, 5, 4, 4 (25)
barbell military press 8, 6, 4, 2, 1 @ 95, 115, 125, 130, 135

So very sore.

Running

This evening I ran 2.5 miles at a slow pace. Thankfully it was nice and cool.

weights

bicep curls 12, 10, 8, 6 @ 55, 55, 60, 65
dips 4x10
hammer curls 12, 10, 8, 6 @ 50, 60, 70, 70
dumbbell tricep curls 12,10, 8, 6, 2 @ 45, 50, 55, 60, 60

Weights

barbell bench press 8, 6, 4, 2, 1 @ 155, 165, 175, 185, 190
close grip pullups 11, 7, 6, 3 (27)
standing military press 8, 6, 4, 2, 1 @95

Running

Today I ran another 2.4 miles at a slow pace. Fun!

Running

Today I ran 2.5 miles at a slow pace. Tomorrow, I'm back at the weights and running.

weights and runnin

Today I ran about 1.5 miles at a slow pace in the cool morning.
For weights,
bicep curls 12, 10, 8, 6 @ 55, 55, 60, 65
4x10 dips
hammer curls 12, 10, 8, 6 @ 40, 40, 50, 60
tricep dumbbell curls 12, 10, 8, 6 ,2 @ 35, 40, 50, 55, 60

weights and running

for weights I did:
Barbell Bench press 8, 6, 4, 2, 1 @145, 155, 165, 174, 190
close grip pullups 8, 6, 5, 4 (23)
barbell military press 8, 6, 4, 2, 1 @ 95, 100, 105, 110, 115

Calisthenics

1x35, 2x20, 1x25 knuckle pushups for a total of 100.

Calisthenics

Today I did 2x35 pushups and 75 medicine ball crunches. Thank goodness I'm getting better at pushups.

Cycling and weights

barbell triceps curls 12, 10, 8, 6, 2 @ 35, 45, 50, 55, 65
preacher curls 12, 10, 8, 6, 2 @ 55, 60, 65, 65, 70
hammer curls 12, 10, 8, 6 @ 40, 50, 60, 70
dips 12, 10, 8, 6, 2
half pull-ups 2x4

Cardio

15 minutes cycling at 90 RPM at level 10 resistance
6 minutes of fartleks. 1 minute on level 20 80 RPM, 2 minutes recovery at 90 RPM.

Calisthenics

50 medicine ball crunches
planks and stabilizers
25 pushups & 25 knuckle pushups (my chest is sore)
20 squats

weights and spinning

barbell military press 8, 6, 4, 2, 1 @ 95, 100, 105, 110, 115
upright rows 8, 8, 6, 6 @ 40, 50, 60, 70
barbell shrugs 10, 8, 8, 6 @ 70, 70, 80, 80

10 minutes of walking

13 minutes of fartlek spinning.

The military presses were harder to complete today because I increased my starting workload and finished using more muscle fibers more often.

The spinning was absolutely hard. I wasn't about to have a coronary or anything like that, but I was burning 30 calories a minute and maybe more. That's about 2 Watts, and I have no idea how many MET's that is. It was really designed to be a lactic acid test to train the muscles to almost failure, and I'd have to say it did a splendid job in that regards.

Weights

Barbell bench press 8, 6, 4, 2,1 @ 135, 155, 165, 175, 185
incline barbell bench press 8, 6, 4, 2, 1 @ 95, 105, 115, 125, 135
wide grip pull ups 7,5,4,4

Sunday

Last night I ran 1 mile and this morning I ran 1 mile and walked 1 mile. Later I need to lift weights at the gym. I really need to do well on the PRT for running, and considering I haven't had any running regimen in 4 years, this could be tough.

weights

today I did 45 pushups. For weights I did:
barbell tricep curls 12, 10, 8, 6, 2 @ 35, 45, 50, 55, 65
close grip bench press 12, 10, 8, 6, 2 @ 45
preacher curls 12, 10, 8, 6 @ 55, 55, 65, 65
hammer curls 12, 10, 8, 6 @ 40, 50, 50, 60
dips 12, 10, 8, 6, 2, (38)

Running

Today I ran 1.8 miles in about 16 minutes and I biked for about 4 miles. Later I'll lift weights for biceps and triceps and finish doing my daily allotment of crunches.

weights for shoulders

barbell military press 8, 64,2,1@ 85, 95, 105, 110, 115
barbell rows 8,8,6, 6 @ 40, 50, 60, 70
9 pullups
45 pushups
100 crunches

Lazy Sunday

Today I did 55 pushups (knuckles and normal) and 100 crunches along with squats.

Weights

barbell bench press 8,6,4,2,1@ 135,145,155,165, 185
close grip pull ups 7,5,4,4 2x6 w/ 55lbs assistance
flyes10, 8, 8, 6 @130, 140, 140, 150
seated rows 4x8@90, 140, 150, 160

Cycling

I went cycling today out at Walnut Creek for 17.7 miles in one hour 4 minutes, and then came back home to bike 4 more miles as a warm down for a total mileage of 21.7.  At Walnut Creek, my average speed was 17 MPH with a max speed of 24.6 MPH, and I burned off 1,120 calories which results in me feeling like I have an empty pit where my stomach used to be. To lunch I venture!

Weights, running, and cycling!

So for weights today I did: 5,4,3,2 widegrip pullups and 3x6 wide grip pullups with 55lbs assistance.

hammer curls 12, 10, 8, 6@ 40,40,50,50

seated rows 4x8 @90, 140, 150, 150

After that I did 2 half mile sprints with 2 half mile recovories and a 1.5 mile jog in 26 minutes.

And on top of that I biked for 6.6 miles at 17MPH. I burned off 375 calories by cycling, and 460 calories running to burn off a total of 835 calories (not including weight lifting).

Phew.

weights

Barbell bench press 8, 6, 4, 2,1 @ 135, 155, 165, 175, 185
incline barbell bench press " @ 95, 105, 115, 125, 125
closegrip " " @ 45, 65, 75, 85, 95
triceps pulldown 12, 10, 8, 6, 2 @ 130, 140, 150, 160, 160
flys 4x8 @ 40
skullcrushers 12, 10, 8, 6, 2 @ 25, 35, 45, 55, 55

biking

Today I did 7 miles on my mountain bike. Too bad it needs a new rear innertube or else I would've done faster than a 13 mph pace without my legs burning. But it was pretty neat to bike through my neighborhood down to the creek, since I saw three does that frequent the area, grazing.

weights

Barbell military press 8, 6, 4, 2, 1@ 75, 85, 90, 95, 105
standing rows 2x8, 2x6 @ 40, 50, 60, 60
standing flyes 2x8, 2x6 @ 40, 40, 50, 50

biking

I took my mom's bike out for 6.5 miles in 27 minutes.

biking

I biked around the neighborhood for 6.5 miles in 30 minute on my mountain bike to burn off 343 calories.

weights

I did weights for back and biceps today:
wide grip pullups 4, 4, 3, 3, 3x6 w/55lbs assistance
hammer curls 12, 10, 8, 6 @ 40, 40, 50, 50
seated cable rows 4x8 @ 100, 100, 110, 110
barbell curls 12, 10, 8, 6 @ 30, 40, 50, 60

I ran 2 miles in 19 minutes to burn off 300 calories. I hate getting back into shape for running.

weights

Barbell bench press 8, 6, 4, 2, 1 @ 135, 145, 155, 165, 185
incline " "@ 95, 105, 115, 125, 135
triceps pulldown 12, 10, 8, 6, 2 @ 100, 120, 140, 150, 160
flyes 10, 8, 8, 6 @ 50, 50, 60, 60
skullcrushers 12, 10, 8, 6, 2 @35, 45, 55, 65, 65

Shoulders

I lifted weights for shoulders:
barbell military press 8, 6, 4, 2, 1@75, 85, 95, 100, 105
barbell rows 4x8 @60, 60, 70, 70
standing flyes 10, 8, 8, 6 @ 40, 40, 50, 50

cycling

Today I biked wearing my new Trek bike shorts that have more padding. I biked for 15 miles at an average 16 MPH pace to burn off 580 calories. I also did 3 fartleks on a 3 mile stretch with an average 19 MPH pace. YEEOWTCH!

Running and weights

I ran 2 1/2 miles at 24 minutes, with 2 miles at 18 minutes to burn off 350 calories.
For weights I did
wide grip pullups 4x8 @ 70,60,50,40 assistance
hammer curls 12, 10, 8, 6 @ 40, 50, 50, 50
preacher curls "@40, 45, 50, 55
seated cable rows 4x8 @ 70, 80, 90, 100
barbell curls 12, 10, 8, 6 @ 30, 40, 40, 50

Weights

dumbbell bench press 8,6,4,2,1, @ 80, 90, 100, 110, 120
incline " "@ 70, 80, 90, 90, 100
closegrip bench press "@ 45, 95, 105, 115, 125
tricep pushdown 12, 10,8,6,2 @ 90, 100, 115, 120, 160
fly 10,8,8,6 @ 40, 50, 50, 60
skullcrushers 12, 10, 8, 6, 2 @ 35, 45, 55, 65, 65

Cycling around the hood

Today I biked 8 miles at an average 15MPH pace for 30 minutes to burn off 431 calories. If only I could ride with a cycling group...

Mondays

Today I biked 8 miles at an average 15 MPH pace and burned off 300 calories.

And I'm also going to the Y later to lift weights for my shoulders:
barbell military press 8,6,4,2,1@60,70,80,90,100
standing fly2x8,6 @ 40,40,50,50

run and weights

today I ran 3 miles in 25-7 minutes or something like that. I burned off 439 calories. I also lifted weights at the Y:
lat pull down 4x8 @130
reverse barbell curl 12,10,8,6@ 20,30,40,50
concentration curls 4x8 @20
close grip pullups 5,4,3

weights and running

Tonight I ran two miles with my dad and lifted weights at the Y.
Barbell bench press 8,6,4,2,1 @135,145,155,165,170
incline bench press 8,6,4,2,1 @70,80,90,100,100
dips 4x6
triceps pulldown 12,10,8,6,2 @120,130,140,150,160

Bicycling

After continuous rain last week and this week, I got to bike around the neighborhood for 8 miles in 30 minutes at a 16MPH pace, and 1.4 miles for a warmdown at a snail's pace. I burned off about 320 calories.

Night run and weights

At the Y I did barbell military press 8,6,4,2,1 @60,70,80,90,100 and upright rows at 8,8,6,6 @50,50,60,60. After that I ran 2 miles in 16 minutes to burn off 300 calories.

downpour run

I took off at about 8:30 to go running, when a light drizzle started. "Ok, no big deal," I thought. I got to my half mile mark when lightning sizzled across the sky and the heavens saw that a foolish runner was attempting to defy its will. Punishment was dealt with by sending torrents of ran that left me entirely drenched after running for only 7 minutes.

weights

wide grip lat pulldown @13o 4x8
hammer curls @40,50,50,60 12,10,8,6
barbell curls @40, 45, 45, 45 12,10,8,6

running post hurricane

Today I ran 2 miles at a 7.5MPH pace for 16 minutes to burn off 300 calories, and then I biked 2 miles to burn off 100 calories. Groovy.

Mountain Biking

I rode my mountain bike around the neighborhood with the new pedals I put on it. I really like them, and it makes pedaling more efficient (and also gives a better workout!). I biked for 40 minutes at about a 12-14MPH pace to burn off 465 calories.

weights

barbell bench press 8,6,4,2,1 @ 135,145,155,165,170
barbell incline bench press " @ 95,105,115,115
triceps pulldown 12,10,8,6,2 @ 130,145,160,160,165

I'm kind of surprised that after a three month hiatus from free weights I didn't lose much strength.

Weights

today I did barbell military presses 8,6,4,2,1 @50, 60, 70, 80, 90

and barbell rows 8,8,6,6 @ 50, 50, 60, 60

Cycling

Biked around for 17.5 miles at an average 16 MPH pace, with a max speed of 26.2 MPH to burn off about 600 calories, and I did it all in an hour. Yaaay.

Cycling

Today I biked around the neighborhood a few times for a total distance of 9.5 miles, for 38 minutes at an average 14.8 MPH pace to burn off 345 calories. The bugs were insane, though. So far, biking around in Eastern NC, I'd never had to worry about bugs getting into my mouth, eyes, or face. I was always concerned that sand or mud would get flung into my eyes, which is why I usually wear glasses when I bike. But this was insane. It felt like sand was being forcefully blown into my eyes, face, and legs when I was biking tonight.

Weights

Wide grip lat pull down @130 4x8
hammer curls @40,50,50,60 12, 10, 8, 6
barbell curls @40, 55, 55, 65 12, 10, 8, 6

weights

barbell bench press 8,6,4,2,1 @95, 115, 135, 155, 165
incline dumbbell press " @ 60, 70, 80, 90, 90
triceps pushdown " @ 160

Biking

I took my bike out to a suburb division that's huge (it has a lake, golf course, and tennis courts), and biked 20 miles at a 15.5 MPH average pace with a max speed of 26.7MPH. I burned off 750 total calories.

Running

Tonight under a pitch black sky and roving gangs of neighborhood preteens threatening my mortal encapsulation, I ran 2 miles for 16 minutes at a 7.5 MPH (8 minute mile) pace to burn off 320 calories.

Running

I ran about 2 miles at a pace that was a little faster than 6MPH for 18 minutes to burn off 300 calories.

Weighs

barbell tricep curls 12, 10, 8, 6, 2@ 20, 30, 40, 40, 50
close grip bench press " @ 60,60,70,70,70
hammer curls " @ 40, 40, 50, 50

Hope's New Bike

My parents found a pink Schwinn 10 speed bicycle out in someone's trash at the beach. I'm not absolutely sure why someone threw the bike away, but I think it was because the frame was too small. But that kind of pisses me off, because if I had a bike that was too small, I'd want to donate it to Toys for Tots or Goodwill or some charity so that some kid could have a bike. Just to be sure, I went over the bike and checked everything out. I trued the wheel and washed the entire bike because it was dingy. And after that I adjusted the brake pads since they were rubbing the rim at an off angle. I still need to adjust the rear derailleur (if it's adjustable!) tomorrow and figure out if it really needs new tires. I think it does; it looks like the nylon on the old tires is flaking off. When the bike dried I sprayed clear enamel on the scratches it had to prevent the steel frame from further rust. Did I mention it was pink? Not a hot pink, but a pepto-bismol type pink. Yech. I really wanted to sand off the paint and give it a few coats of clear enamel but I think Hope would kill me. She's been talking about getting a pink scooter, a pink motorcycle, or a pink Cadillac for the last 4 years or so, and I think denying her a pink bike just might push her over the edge.

biking at the gym

I biked for 18 minutes today at a 90 rpm/15 MPH pace and took note of how easy it felt and wondered if I'm using the correct cog and chainring on the road bike. Then again, an exercise bike and an actual bicycle are two very different theas.

Cycling with sprints

Today I biked for 17.5 miles and did sprints at the end, trying to get my speed up to 25MPH. My average speed was about 15 MPH but I don't know what my pedaling cadence is. I biked for about an hour, to burn off 863 calories. YEEOWTCH!

shoulders

I exclusively lifted weights for shoulders today since I'm planning on biking tomorrow. I haven't decided whether I want to mountain bike at Cliffs of the Neuse or just cycle around tomorrow and play around with the cycling computer.

superset: military barbell press 3x10 @60,60,70
standing fly 3x10 @40,40,40
forearm curls 3x12

Cycling Maintained Speed

I'm still trying to figure out how best to train with cycling and all that, but with my new cyclocomputer that makes things a little easier. I'm technologically impaired so I'm still getting used to the darn thing, but I somehow set it in kilometers per hour. Good thing I remembered all the conversion formulas from highschool physics. The highest speed I was able to maintain for a short duration (about 1/4 mile) was 36 km/hr which converts to about 22.4 MPH, and the highest speed I was able to maintain for a longer duration (roughly 2 miles) was about 17 MPH. Hopefully these numbers will go up when the frequency of my rides increase.

Running

Today I ran for 20 minutes and about 2 miles at the Y at a 5.3 MPH pace which somehow didn't match up the mileage I did. I guess I'll just say I ran about 1.75 miles. I burned off 300 calories doing it and it didn't hurt at all, probably from all the cycling I've been doing. However, something can be said for all the excess water weight I've been carrying around my middle: running's going to get rid of it, because my shirt was quite damp after I finished.

Cyclocomputer

I found a cyclocomputer at Target of all places and I was excited to get it because it was affordable. The only trouble I had with the thing was the directions. It didn't specify just how low I was supposed to put the magnet and the sensor, so I kept having to slide the sensor and magnet down the fork and spokes until it was almost at the hub. But, whatever, it works and I know Katie will have fun fooling around with it when I give her the bike back. IF I give her the bike back. Heh heh.
I'm just thrilled to now know how fast and how long and how many calories I'm burning when I bike, but I have yet to master its many different functions. It can't be that hard, right?

Weights and Cycling

close grip bench press 3x15@60
skull crushers 3x15@30, 40, 40
barbell curls 3x15@30,40,40
concentration curls 3x15@30


For cycling, I rode about 30 minutes on the road bike at a 13 MPH pace to burn 340 calories, and I rode a mountain bike for 20 minutes to burn off 240 calories.

weights

dumbbell bench press 3x10 @70,80,90
incline barbell bench press 3x12 @75
close grip pullups (5,4,5)
cable rows 3x10 @90,100,110

Bike Ride

Early this morning I biked about 15 miles with the roadbike for about 45 minutes to have an average pace of 20 MPH. I'm not sure what my top speed was (I kinda wish I had a cyclocomputer for this sort of thing) but I'm estimating it was about 25MPH or so. I burned off about 1000 calories (and I feel it in my legs and gluteus maximus).

Weights

Squats 3x10 @ 45, 65, 85
barbell military press 3x10 @70
push press 3x10 @ 70

Weights

Weights
Powerlifting: close grip bench press @30,40,60 3x15
skullcrushers@30,40,50 3x15
barbell curls @20,30,40 (burnouts) 3x15

Library Ride

I rode to the Wayne County Public Library and back. It's approximately 4.5 miles round trip and I did it in 14. Woohoo! So I did about a 20MPH pace to burn off 250 calories. The rest of the ride was spent doing incline climbs and flat sprints which burned off about 259 calories. Overall, about 509 calories burned.

Easy Rider

I took it easy today and pedaled on the first and second chainrings to campus, around the Ghimgoul castle area, and then back to Carrboro. I wasn't as sore as I thought I'd be (considering how painful it was riding around the Southern Village area yesterday) but I figure it's better to rest a day than keep pushing myself. ~10MPH, 45 minutes, 400 calories burned.

Cycling Part Deux

Today I biked to the house Hope's watching. It took me all of 30 minutes to bike to campus, fill my rear tire up with air at the Student Union, get on the Highway 54 overpass, go into hypoxia attempting to go up the slight mile-long incline that begins at the UNC hospitals and climaxes on Mt. Caramel Church Rd, and arrive at Hope's house. "Wow! You look like a professional cyclist wearing those shades, shirt, helmet and bike shorts! And you ride with such ease!" she said. But of course, I couldn't hear that, because she was laughing too hard at seeing me in bike shorts. I'm estimating my total mileage at about 6-7miles, and my return trip lasted all of 15 minutes which included waiting for the lights and traffic. I'm guesstimating my median speed was about 15 MPH with an average of 12. The trip bothways made me burn off about 500 calories and produce liters of lactic acid.

Cycling

Today I biked to campus wearing a sheer little number by Canari.
When I got there, I avoided the massive potholes and pedestrians and biked downhill to the natatorium and did my best to preserve my body from any sort of harm while my bike frame hurtled down the hill at close to 30MPH, and then did my best to prevent my body from going into hypoxia biking uphill at 4 MPH. Overall, today I cycled 8 miles for 45 minutes at ~14MPH to burn off 500 calories.

July 20

Breakfast: eggs, sausage, hashbrowns, toast 940 calories, 37g

Lunch: sandwich, banana, orange 545 calories, 37g

Supper: spaghetti with black beans, 800 calories 54g

Total calories: 2285

Breakfast: 2 eggs and raspberries with cream, 500 calories, 20g

Lunch: peanut butter sandwich, orange, banana, 700 calories, 17g

Supper: Chinese 1000 calories, sandwich 175 calories, shake 120 calories, 87g

Exercise: cycling for 6 miles at 19MPH (-344 calories).

Total=2125 calories, 124g

July 18

Breakfast: Pokey stix, 800 calories 40g

Lunch: Shake 300 calories, 24g

Snack: peanut butter sandwich, 600 calories 20g

Supper: greenbeans 60 calories, venison 700 calories, 60g, shake 150 calories, 24g

Exercise: 10 minutes biking (40 calories)
barbell bench press @ 135/140 3x10
incline dumbbell press @70 3x12
widegrip pullup (3,10,6) @ no resistance, 100, 100
tricep pulldown @120 3x10
dumbbell tricep curl @35 3x15
barbell curl @35 3x15
incline dumbbell curl @30 3x15

calories burned=550

Total calories=2080, 168g

July 17

Breakfast: 3 crepes, 1 banana 400 calories, 12g

Lunch: sandwich 520 calories, 40g

Supper: pokey stix, 1000 calories, 54g

Exercise:
1 1/2 miles ran at 6mph pace (My legs were sore from squats and push-presses); 288 calories burned.

Total: 1712 calories, 106g

July 16

Breakfast: 600 calories 10g protein

Lunch: 720 calories, 60g

Supper: 600 calories, 60g

Exercise:
jump squat
dumbbell military press @60,80,90 3x10
push press @65 3x10

July 14

Breakfast shake, whole grain bar 600 calories 31g

Lunch: whole grain bar, baguette with relish, 2 eggs 600 calories 25g

Supper: Pizza 720 calories, 34g

Exercise:
bench dips (20,25,19) 3xfailure
dumbbell tricep curl 30 3x15
barbell curls 40 3x15

July 12

Breakfast: Cereal 200 calories 5g

Lunch: Sandwich, crackers 600 20g

Supper: Chinese 1000 calories 50g

Cardio: Bike 15 minutes (120 calories)

Weights: bench press @135 3x10
dumbbell incline bench press @30 3x12
Wide grip pullups (4,3,3) 3xfailure

July 11

Breakfast: grilled cheese 600 calories 2og

Lunch: shake with peanut butter 600 calories 40g

Supper: Shake 600 calories 60g, rice and cabbage 600 calories 15g

Cardio: 2 miles walked, 2 miles ran @ 8 min/mile pace (400 calories burned)

140 crunches with medicine ball; 25,15,10 pushups.

July 10

Breakfast: Thai rice, 2 eggs, 1 slice of cheese: 660 calories, 34g protein

Lunch: Sandwich, creatine shake: 670 calories 40g

Supper: Venison: 1200 calories: 100g

Exercise: cardio: 1 mile walked, 2 miles ran