made it back from a great week at www. midwestsummercamp.com, considering how good the food was, I was pleasantly surprised to have came back with zero extra pounds. Next year I will plan to get some AM workouts in, but given how busy I thought we would be (and we were) I didn’t want to over commit.

Today:

gym: 3×20@70lbs triceps press, 3×20@70lbs Vbar Curls, 3×20@35lbs standing plate raise, 3×20@35lbs forearm curls

track: 3miles mixed: run, sprint, knee highs & jog, change up every 1/6 mile

swim: 100 meters to cool down.

I have not run this distance in years, all in all the knee feels good right now, we’ll see how it goes in the AM. My thighs felt a bit stiff around 2.5 miles but eased back toward the end. By no means am I near Fried “the rocket” Rademacher’s speed… but then again I think I could carry him and still run the 5k…

Monday Monday….

Jesse jumped in this morning and went back later for some more swim time today 🙂 I’d like to see him turn decent 3 miles times by years end.

anyway…

old man:

Gym: Lat work, 3×15@100lbs, Chest Flys, 3×15@100lbs, Bench, 60lbs AMRAP, then 25lb plate risersx3, Seated dumbbell curls, 3×15@35lbs

bike: 3miles@11:30, Swim 2x100m@3minutes

young man:

track: 1 1/3 mile mixed run, (run 1 lap walk 1 lap) mile time 18mins)

bike: 1/2 mile

swim: 100m

youch! it’s hot out there…

Hydrate like a champ folks.

0. gym: legs – 3×20@135lbs standing calf raises, 3×12@80lbs leg extensions, 3×12@80lbs seated leg curls, 3×20@45lbs squats (bar only)

1. run: 1mile mixed sprints: 1/12 at brisk pace (8:30 min mile) then 1/12 at full gas.. 33sec (6:30 mile pace). no breaks.

Weighed in at 209lbs today, 14lbs shy of my body fat goal. It feels like these last 14 will take longer that then prior bunch, but really looking at my past they should drop at the same steady rate. I have also reached a point where getting the protein I want daily is a bit of a challenge. I just don’t have the same oversized appetite anymore. All I really want is some cold water… odd… must be the heat.

have I ever mentioned I hate running, I do. that said I know it has some great benefits for me and can really help my cardio, but really I still loathe it.

“One of themselves, a prophet of their own, said, “Cretans are always liars, evil beasts, lazy gluttons.” This testimony is true. For this cause reprove them severely that they may be sound in the faith,” Titus 1:12-13

Monday:

0. gym: arms & shoulders 3×20@90 triceps press, 3×20@25 front plate raises, 3×20@80 preacher curls, 3×10 wide grip pull ups (palms out)

1. walk: 1 mile

Tuesday:

0. swim: 45 mins towing james on my back in the lanes. (he did 100meters on his own at the end!)

Wednesday:

0. gym: back & core: 3×20@90 wide lat pulldowns, 3×40 ab coaster, 3×20 absolo, 3×20 extentions

1. track: 1 mile walk

2. bike: 3 miles in 12 mins.

3. row: 2000m in 12 mins

4. swim 100m sprint swim, 3 mins

So,

One week back at it, and stopped by the scales on the way out today from the gym… 210 lbs!

that’s roughly equivalent to 3 gallon jugs of water.

9lbs per gallon

9lbs per gallon

9lbs per gallon

Today’s work:

o. Empty one overfilled trailer with tree parts

1. gym: legs – 3×20@80lbs extensions, 3×20@80lbs curls, 3×20@95lbs calf raises

2. track: mix sprint/walk for 1/2 mile – sprint 1/12 run 1/12

3. row: 500m, 400m, 300m, 200m, 100m for pace (30S/M)

4. swim: 4x25m sprints  @ 35 secs each