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Jul. 2nd, 2009 @ 01:12 pm Pre-work workout
Current Mood: calm
Tags:
Elliptical = 1 hour = 5.0 miles.
Abs.
Wrist curls = 2 sets of 20 at 30#, 1 set of 20 at 35#.
Overhead tricep extension = 2 sets of 20 at 30#, 1 set of 20 at 35#.
Bicep curls with dumbbells = 2 sets of 20 at 20#, 1 set of 10 at 25#, 1 set of 3 at 30#.
Low to high woodchoppers = 1 set of 10 at 30#.
Walk/jog at the park = 1 mile.
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Hefty Smurf
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Jul. 1st, 2009 @ 12:20 pm Goals, goals, goals
Current Mood: happy
Tags:
Elliptical = 1 hour = 5.0 miles.
Abs.
Rear deltoid laterals = 3 sets of 20 - 2 at 45# and 1 at 50#.
Pull ups = 1 set of 5.
Chest press = 3 sets of 2 at 90#, 105#, 120# and 1 set of 10 at 127.5# - WOOT!
Shoulder press with dumbbells = 3 sets of 20 at 20#.
Then went to the park and walked/jogged for a mile.
So I am still working on my pull ups and slowly trying to increase the weight for the chest press... I would like to be able to chest press my own body weight - just need another 12 or so pounds to reach that goal!
The other day I was doing laundry and noticed a pair of size 30 waist shorts belonging to Saxon... I tried them on and they FIT! @_@ And not too snug either, I could still breathe in them! woah.
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Hefty Smurf
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Jun. 30th, 2009 @ 02:08 pm workin' it
Current Mood: calm
Tags:
Elliptical = 1 hour = 5.0 miles.
Abs.
Tricep extensions = 3 sets of 20 at 70#, 80#, 90#.
Grip machine = 3 sets of 20 at 55#, 65#, 70#.
Overhead tricep extensions with curl bar = 3 sets of 20 at 20#.
Bicep curl on standing preacher stand = 3 sets of 20 at 20#, 25#, 30#.
Walked a mile at the park... then enjoyed a tasty fresh fruit salad while I read under the shade of a tree... soaking up the gorgeous day.

I came home and cleaned out the nasty ass fridge... gotta love a clean fridge!
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Hefty Smurf
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Jun. 29th, 2009 @ 01:16 pm Workout Monday
Current Mood: calm
Tags:
Elliptical = 1 hour = 5.0 miles.
Abs.
Unassisted pull ups!!! = 3 sets one of 5, 4 and 3 each - WOOT! - GOAL ACCOMPLISHED! Now I must do all three sets at five.
Butterflies = 3 sets of 20 at 50#, 65#, 80#.
Shoulder Press = 3 sets of 20 at 40#, 50#, 60#.
Then went to the park and walked a mile.... then got home took Howie to Centennial for another mile walk... he is zonked out now - HAH!
Trying to do stuff around the house, laundery, and mow the yard... the workout continues!!!
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Hefty Smurf
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Jun. 26th, 2009 @ 03:59 pm TGIF workout
Current Mood: okay
Tags:
Elliptical = 1 hour = 5.0 miles.
Abs.
Pullovers = 3 sets of 20 at 60#, 75#, 90#.
Shoulder shrugs = 3 sets of 20 at 30#, 35#, 40#.
A mile walk, jog at the park.

It seems like I lost about 4 pounds since the last time I weighed myself... not on purpose, mind you.
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Hefty Smurf
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Jun. 25th, 2009 @ 12:14 pm Working out Thursday
Current Mood: blah
Tags:
After working a slow ass shift at work, I went the the gym... (I did my abs at work)
Elliptical = 1 hour = 5.0 miles.
Unassisted dips = 3 sets of 20
Wrist curls = 3 sets of 20 at 30#.
Arm curl machine = 3 sets of 20 at 30#, 40#, 50#.
Went to the park and walked a mile.
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Hefty Smurf
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Jun. 24th, 2009 @ 11:16 am Humpday workout
Current Mood: numb
Tags:
Elliptical = 1 hour = 5 miles.
Abs.
Butterflies = 3 sets of 20 at 45#< 50#, 60#.
High rows = 3 sets of 20 at 30#< 40#, 50#, each arm.
Walk at the park = 1 mile.
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Hefty Smurf
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Jun. 23rd, 2009 @ 10:38 pm I have been working out, I swear!
Current Mood: melancholy
Tags:
Friday Monday and today I worked out... Elliptical, treadmill or laps around the park, alternating shoulders chest and back with biceps, triceps and forearms... and of course, abs. I had done 3 sets of 2 (HA!) unassisted chin ups - WOOT! I will have to work on those some more... my goal is doing 3 sets of 5.
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Hefty Smurf
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Jun. 15th, 2009 @ 10:14 am Music love
Current Mood: horny
Tags:
My two favorite current songs/videos:

Enrique Iglesias & Ciara = HOT VIDEO!


It won't let me embed this one, so here is the link: Knock You Down -Keri Hilson, Kanye West, Ne-Yo
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Jun. 15th, 2009 @ 09:51 am Pre two-three day off workout week
Current Mood: bouncy
Tags:
Since I will be busy out and about this week, I worked out this morning until I could go back to the gym on Thursday or Friday.
Elliptical = 1 hour = 5.0 miles.
Abs.
Treadmill = 1 mile.
Arm curl machine = 3 sets of 20 at 30#, 40#, 50#.
Tricep extensions = 3 sets of 20 at 30#.
Wrist curls = 3 sets of 20 at 30#.
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Hefty Smurf
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Jun. 12th, 2009 @ 10:02 am Early freakin' workout
Current Mood: calm
Tags:
I could not sleep... too many bug bites to scratch... they kept me up! So I got up before my alarm, which was set for 4:45am and I trekked to the gym. Yes... insane...

Elliptical = 1 hour = 5.0 miles.
Abs.
Wrist curls = 3 sets of 20 at 30#.
Tricep extensions = 3 sets of 20 at 30#.
Bicep curls on preacher bar with curl bar = 3 sets of 20 at 20#, 30#, 40#.
Went to the park and walked/ran for a little over a mile.
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Hefty Smurf
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Jun. 11th, 2009 @ 07:35 pm Thursday workout
Current Mood: happy
Tags:
Slept in... something I have not done in a while... I guess my body was trying to tell me something, and after 4 nights at work, I listened. Once I woke up at 9:30 this morning, I trekked on to the gym.
Elliptical = 1 hour = 5 miles.
Treadmill = 16 minutes = 1 mile.
Abs.
Shoulder press with dumbbells = 3 sets of 20 at 20#.
Chest Press = 3 sets of 20 at 90#, 105#, 120#.
High Rows = 3 sets of 20 at 30#, 40#, 50#, each arm.

I weighed myself to find out I lost another pound... WOOT! I promise, I eat and I am not going to wither away to nothing. I find that I get full a lot quicker... and the big plates of food turn me off. I am trying to eat more veggies and fruits, yogurts, and protein shakes, etc. I haven't felt this good about my appearance and my health since I lived in NY and was jogging 4.5 - 5 miles from work in Manhattan to my apartment in Queens. My asthma is almost non-existent, my back and knees don't scream at me like they used to, and my energy levels are peaked - I am no longer sluggish and tired all of the time. I LOVE IT!

After my workout I went to the park to enjoy an after-storm beautiful sunny day, and just relaxed... what I needed after the last few busy nights at work.
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Hefty Smurf
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Jun. 10th, 2009 @ 11:15 am So, so tired
Current Mood: calm
Tags:
Worked four in a row... this morning I trudged to the gym...
Elliptical = 1 hour = 5.0 miles.
Abs.
Treadmill = 16 minutes = 1 mile.
Forearm grip machine = 3 sets of 20 at 45#, 50#, 55#.
Bicep curls - this time I did a technique my buddy at work suggested called 21's where I lift 7 times each at half way from low to mid, from mid to high and full positions... I did it with 30#, 40#, 50#. It burned... it burned real good.
I did some dips at work = 3 sets of 20.

Now off to slumber land...

OH! I had also worked out on Saturday morning...
Elliptical = 5 miles
Abs and push ups at work.
Pullovers = 3 sets of 20 at I don't remember!!! :'(
Butterflies = 3 sets of 20
Shoulder shrugs = 3 sets of 20 at 35#
Jog/walk at the park = a little over a mile.
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Hefty Smurf
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Jun. 5th, 2009 @ 12:33 pm Sleepy workout
Current Mood: sleepy
Tags:
Worked last night... went to gym... ran errands... online and need to nap.
Elliptical = 1 hour = 5.0 miles.
Treadmill = 20 minutes = 1 mile.
Abs and Push ups done at work (yes it was slow!)
Shoulder Press = 3 sets of 20 at 45#, 60#, 75#.
Seated row = 3 sets of 20 at 40#, 50#, 60#.
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Hefty Smurf
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Jun. 4th, 2009 @ 11:35 am Working out before work
Current Mood: calm
Tags:
Elliptical = 1 hour = 5.0 miles.
Treadmill = 16 min. = 1 mile.
Abs.
Tricep extensions (on another machine) = 3 sets of 20 at 40#, 50#, 60#, 70#, 80#, 90#, and 1 set of 10 at 100#.
Bicep curl with curl bar on preacher bench = 3 sets of 20 at 20#, 30#, 40#.
Wrist curls = 2 sets of 20 at 30#, 1 set of 20 at 35#.

Loving a good workout before having to go into work tonight! WOOT!
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Hefty Smurf
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Jun. 3rd, 2009 @ 03:44 pm Loving it!
Current Mood: calm
Tags:
Elliptical = 1 hour = 5.0 miles.
Abs.
Butterflies = 3 sets of 20 at 45#, 60#, 75#.
Shoulder Press = 3 sets of 20 at 40#, 50#, 60#.
Lat pull downs = 3 sets of 20 at 45#, 60#, 75#.

Went to the park and did a walk/jog for a mile.

I weighed myself at the gym and I have broken the 140# mark!!! WOOHOO!!! I am now at 139.2#... and lovin' it!
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Hefty Smurf
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Jun. 2nd, 2009 @ 01:09 pm Another day working out.
Current Mood: calm
Tags:
Elliptical = 1 hour 5.0 miles.
Abs.
Bicep curls = 3 sets of 20 at 20#.
Grip machine = 3 sets of 10 at 45#, 50#, 55#.
Unassisted dips = 3 sets of 20.

Went to the park and walked/jogged a little over a mile.. then sunned for about 40 minutes... what another gorgeous and hot day!
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Hefty Smurf
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Jun. 1st, 2009 @ 07:17 pm My crazy 8 mile hike at Long Hunter State Park - Bryant Grove Trail.
Current Mood: calm
Tags:
Yes, I went on a 4 mile hike, that was not a loop, so I did 4 miles to get back, but I had a good time. The only things wrong with this trail is that no pets are allowed, so I could not take Howie (which was probably best since it was 90 degrees today), and for the first 1.5 miles it was a dirty trail. People are stupid... pick up your trash assholes!!!
( But I took pics anyway! )
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Buddha
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Jun. 1st, 2009 @ 07:01 pm Hiking the Nature Trail at Edwin Warner Park
Current Mood: calm
Tags: ,
Fun 2.5 mile hike with my boy Howie on May 29th!
( Pics )
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Buddha
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Jun. 1st, 2009 @ 06:20 pm EXHAUSTED
Current Mood: exhausted
Tags: ,
Went to the gym this morning:

Elliptical = 1 hour = 5.0 miles.
Abs.
Shoulder press with dumbbells = 3 sets of 20 at 25#.
Shoulder shrugs = 3 sets of 20 at 25#, 30#, 35#.
Chest Press = 3 sets of 20 at 90#, 105#, 120#.
Seated high rows = 3 sets of 20 at 30#, 40#, 50#.

I then went to Long Hunter State Park and hiked the Bryant Grove trail - which is 4 miles... EACH WAY. So in 90 degree sun I trekked along and did the hike. I will be paying for that tomorrow when I can't walk! HA! I also went for a little swim at the lake there.
Then I came home and had to mow the weeds, uhm, I mean, grass. It was getting on my nerves and needed to be cut!

Now i am going to veg and relax for the rest of the night.
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Hefty Smurf
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