Woke ~7:15, coffee, vitamins but short on the omega-3s because I ran out of flaxseed caps over the weekend. I waffled briefly over whether to duck in the gym before the working part of the day, decided against it. Despairing of ever finding mens Medium white oxford long-sleeve button-down shirts at *mart, I broke down and bought a pair of size L. Brunch: Dunkins egg+cheese on multigrain, a toasted buttered wheat bagel, and a large coffee - I figured this was relatively sleep-safe but we'll see. Havin... (...more)

session 77: 3.3mi / 48m53s. 1 mile solid at 6.1mph, but cooldowns ate a lot of time.

2 sets on an abbreviated Cybex circuit:
arm curl: 12x 50#
overhead press: 10-12x 70#
ab crunch: 16x 110#, ALMOST ready to break into 130#
rear delt row: 12x 90#
squat press: 16x 230#

breakfast was coffee, vitamins, a powerbar and smilk; lunch was 2x dunkin's egg+cheese on whole grain and a large unsweet iced tea.

session 76: 3.3mi / 38m36s. First 1.5mi averaging 6.1mph = Navy "high satisfactory" for my age. (q.v. about.com U.S. .mil Navy male 40-44) Although... it's actually a wee bit lower than that, because I did take a quarter lap to check my heart rate before I got up to speed. But it's fine, I'm awesome anyway. I wasn't dying at the end of the 1.5mi, it wouldn't have been a big deal to add a quarter-lap at the 5.9 pace I was doing at the end. Dinner: Tijuana Flats "tijuana" size burrito, whole wheat, car... (...more)

Last week I bought a pair of Sports Authority house-brand "BodyFit" push-up stands, and they make enough difference in wrist strain that I can actually do something pretty closely approximating a well-formed floor push-up. Or 10. Push-ups primarily work the pecs (bodybuilder moob), triceps (upper arm) and deltoids (shoulder).

Yesterday was a no-gym day, so I thought I'd get some time in on the Cybex machines before a client visit and a treadmill run after. This ignored something I learned Sunday, namely that 3 sets on 9 machines takes a lot of time. Sunday I got there before 5:30, knowing they close at 8, thinking I had plenty of time. By the time I lifted and ran and showered, it was 15 minutes to closing. And we know it takes me 45 minutes to run my run, so the lifting was upward of 90 minutes. So, getting there at around ... (...more)