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.

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 have pushed me through…Next time just plain oats, not maple syrup flavor..The sweetness was a bit much.

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..

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..

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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 a group of primarily engineers on what to do to stop that soldier’s bleeding enough to where he could be stabilized.”

Shane was a good friend. I’ve lost several friends that I served with but Shane’s death was the hardest. We never served together but no matter how long it had been since we’d seen each other we would just pick up like we’d talked yesterday. Shane posthumously earned the Silver Star, Bronze Star, Purple Heart, and the Mississippi Medal of Valor.

I’ve seen a poem floating around the net lately by Charles M. Province and to me it really hits home and embodies the armed services as a whole:

It is the Soldier, not the minister
Who has given us freedom of religion.

It is the Soldier, not the reporter
Who has given us freedom of the press.

It is the Soldier, not the poet
Who has given us freedom of speech.

It is the Soldier, not the campus organizer
Who has given us freedom to protest.

It is the Soldier, not the lawyer
Who has given us the right to a fair trial.

It is the Soldier, not the politician
Who has given us the right to vote.

It is the Soldier who salutes the flag,
Who serves beneath the flag,
And whose coffin is draped by the flag,
Who allows the protester to burn the flag.

I miss my friend. I miss all the friends, husbands, mothers, brothers, and sons who’ve died for this country. Maybe I should have posted this on Memorial Day. Or maybe every day people who’ve died for this country should be remembered.