13 mile monday Feb 12

on Monday Feb 23, 3028 i achieved 13 miles in 2 hours and 53:46 minutes

Gym update Feb 2 2018

Starting to update blog again 10.1 Miles on treadmill time 2 hr 16 minutes

[OPEN GYM] A kid I used to train showed up today :) (+playlist)

good work out for abs

good work out for abs http://www.bodybuilding.com/fun/mario-lopez-abs-workout.html?mcid=youtube

time flies, July 31 2012.  Most current activities for Cardio 3 miles on stair-master calories 400 daily followed with 4 +miles on tread mill 600+Calorie goal.  Weights maintain all bench, machine and core workouts. No real gain other than machine tricep extensions were I am now at 110 pouns from 90.  Weight up 2 pounds mostly over all muscle gain. 

April 7 to April 13 a good week

this week was a good week walked,ran and stair master a total of 30 miles. Wednesday 6 consecutive miles in under 1 hour. Thursday climbed 100 floors under 13 minutes. Average calories in cardio per day 850. increased all weight lifting by 5 pounds. max lift bench press 85 lb. max leg press 170 lb. inclined setups with 16 pounds weight 45 setups.

monday April 2

Stair master 20 minutes 155 floors (3.01 miles).
     Max rate 130 steps/min. calories 380
Treadmill 1.5 miles  225 Calories
Dumbbell shoulder lift 10 lbs
Dumbbell 21's 22.5 lbs both hands
Dumbbell press 25 lbs both hands 3 sets 10
Core Roman Chair full elevation 5 sets of 10
Assisted pull-up Machine 3 sets of 5 counter weight 90 lb
Assisted body lift Machine 3 sets of 5 counter weight 90 lb
Free motion cable punch 60 lb 3 sets 10 each arm
Rear Deltoids Machine 90 lbs 3 sets 10
Pec Deck Fly 105 lbs 3 sets of 10
Lat Pull Down Machine 105 lbs 3 sets 10
Seated Cable Row Machine 75 lbs 3 sets 10