Almost the start of a New Year

I have been in a running mode since Christmas because I got a sandisk player and have loaded some audio books on it to listen to. Right now I am listening to the new Dean Koontz - Your Heart Belongs to Me.

Friday: I ran 3 miles and walked 1 mile
Saturday: I ran 4 miles and walked 1 mile
Monday: I ran 3 miles and called it quits because my knee was tight and it started aching.

No strenth training so far this week because my partners are out of town. We will hit upper body tomorrow though so stay tuned.

Upper Body

I gave over the Elliptical to a member who I know loves the particular machine I was on so i only got 47 minutes in. I alos took it easy with a low incline and only about 5 or 6 on the resistance. I could feel it in my back but not that badly so I soldiered on.

Upper Body Workout:
Rotator CUff Front and Back Movement w/ an 8 lb. db
Over head Presses on a high incline bench w/ 8 lb. db's
pushups (I refrained from these because of my back)

we did 3 rounds the first was 25 each arm, 100 reps, 50 reps, and then we increased it to 100 reps of each for 2 rounds.

I go back to the chiropractor today and that will make me feel even better. There isn't much pain now except when I do something sudden. I will be good as new by friday.

to the Chiropractor i go

Tweaked my back yesterday getting out of the shower and drying my toes. My SI joint which goes out about once a year. Boy is it painful. I went to the chiropractor and he said no KB tonight so the class will be on their own.

I don't think I am going to have them do the VO2 max protocol because I like doing that with them, instead they are just going to bang out the reps.

Oh yeah, my forearms are ON FIRE from yesterdays workout.

It's Been a Month

Update - I am holding right at 145 lbs and not eating the best since it is the holidays. I plan to hang out here and then lose the last 5 lbs. starting in January. It shouldn't be too hard.

Today's workout was a killer for me. I started with Cardio, running: 5 minutes walking warm-up (3.5 - 4.0) and then I did a circuit where I ran in 2 minute intervals 5.0, 5.5, 6.0, 5.5, 5.0 (1 interval) 5.1, 5.6, 6.1, 5.6, 5.1 (2nd interval), 5.2, 5.7, 6.2, 5.7, 5.2 (3rd interval) this took me to 3.22 miles. I had to jump of to use the little girls room and then jumped back on and did a 13 minute run/walk mile. A total of 4.22 miles and about 550 calories.

Then we did the weight training workout. Marc put out these dumbells: 35 lbs, 45 lbs, 55 lbs, 65 lbs, 75 lbs, 85 lbs and 95 lbs. The first round we deadlifted each dumbell for 20 reps, The second round we deadlifted them each for 30 reps and the third round we deadlifted them each for 50 reps. I had to stop on the third round at 3 reps into the 85 lbs because my back spasmed up and I couldn't stand straight.

It was hard. My hair was drenched in sweat after each workout and I didn't smell any too good. Tomorrow is KB day - I just decided we are going to do the VO2 max protocal workout. Fun!