Workout 30-Jun-2010 (aka “Lunges are of the devil”)

Morning: Push ups 3×20 Crunches 5×20 Legs: Dumbbell squats 3×12 35lbs (form sucked) Calf raises 3×20 45lbs (set 1 toes forward, set 2 toes out, set 3 toes in) Lunges 3×15 35lbs Machine squats 1×10 50lbs (these were on a pully machine…didn’t feel even) Shoulders: Forward dumbbell raises 3×15 each shoulder 10lbs Lateral shoulder raises 3×10 10lbs Dumbbell shrugs 4×20 45lbs Shoulder rotations forward 30sec, reverse 30sec, rest 1min 3 sets Cardio: Time: 30min +5min cooldown Calories burned: 494 Distance: 2.09 miles (2.40mi total including cool down) Notes: skipped oats today..had a late sushi lunch and powered through on that.

Continue Reading

Workout 29-Jun-2010

Morning: Push ups 3×20 Crunches 5×20 Back: Dumbell rows 4×12 with forced reps on all sets 35lbs Twist and pull (not really sure the technical name) 4×12 35lb (cable) Over all I’m disappointed with my back workout..Due to the lack of equipment my workout was really limited Biceps: Machine straight bar curls 2×12 40lbs, 2xfailure 20lbs Concentration curls 2×12 25lbs each arm, 2xfailure 25lbs each arm Standing curls 3×12 20lbs Cardio: Time: 30min Calories burned: 482 Distance: 2.08 miles (2.37mi total including cool down) Notes: Was able to complete without stopping…I ate some oats an hour before my workout..Seems to …

Continue Reading

Workout 28-Jun-2010

Morning: Pushups 3×20 Crunches 5×20 Chest: Flat bench press with dumbbells 4×12 (forced reps on last set) 25lbs Incline bench press with dumbbells 4×12 (forced reps on last set) 25lbs Cable flys 4×12 35lbs Incline bench flys 4×12 10lbs (light weight to test shoulder stability) Triceps: Nosebreakers 4×12 35lbs Overhead head tricep press 3×12 25lbs Cable rope pulldown 4×12 35lbs Cardio: Time: 30min Calories burned: 476 Distance: 2.06 miles (2.35mi total including cool down) Notes: Bottomed out with about 10min left..Try adding some carbs 1 hour before next workout to see if that helps..

Continue Reading

Stop Staring At Me Swan!!

Ever see something that you know would make an awesome picture but you just can’t seem to find the right angle, look, etc…I stood in front of this emergency box several times today trying to figure out what my mind was seeing. I didn’t have my 40D so I just snapped a few pics with my phone…Here are a few of the “best” ones I think…I don’t really like them but I dislike them less than the rest I took..

Continue Reading

Remembering

Tonight I’m remembering my friend Shane Pugh who was killed in Iraq March 2nd 2005. He and I started at United Blood Services on the same day and worked together for almost 5 years. We were also both Medics in the Army. Shane’s Humvee was hit by an IED. He and another soldier were injured. The other soldier lived. Shane didn’t. “Shane was an expert in dealing with wounds that come when that happens,” said Maj. Gen. Harold Cross, adjutant general for the Mississippi National Guard. “Though he was injured himself, another soldier lay wounded next to him. Shane directed …

Continue Reading