Stronglifts, a bike ride and an abandoned golf course

Tonight was day 8 of the Stronglifts 5×5 strength program.  Squats @85 lbs, Overhead press @60 lbs, dead lift @ 120 lbs plus pull-ups and prone bridges.  Pull-ups still seem to be evading me, I’ll get them eventually, I just got to build my strength up more.  Push-ups are getting easier though!

kcal: 499
Weight: 262.0 lbs.
Heart Rate: 101 / 130 / 157 – bpm (min/avg/max)
Duration: 00:46:45 (HH:MM:SS)

After the weights, I blew the dust off the ol’ bike and went for a ride.  I started out riding around the neighborhood and passed by a golf course that as best as I can tell is abandoned.  The buildings are rotting apart and the grass is knee high.  Most of the golf trails are cracked and broken up; nature is reclaiming them.  Most of the trails I tried to go down ended in swamp. Had I taken my Palm Pre with me, I would have snapped some photos.  This is the first time I’ve been off the road on my mountain bike since I don’t know how long.  I’d been using it mostly for commuting and riding on roads, so I swapped out the old knobby tires for high psi road slicks which didn’t work too well on broken trails with deep sand.

After it started getting too dark to feel comfortable riding the unknown trails in a presumably abandoned and swampy golf  course, I got back on the road and kept riding.  I took a route that took me up and down as many hills as I could.  The only way to get good on hills is to ride em!  The hills in my neighborhood however aren’t much to talk about, but since I’d not ridden since last year, my legs are a bit out of shape and these hills will do for now until they get easy.

Distance: 5.60 mi.
kcal: 705
Weight: 262.0 lbs.
Heart Rate: 119 / 156 / 169 – bpm (min/avg/max)
Pace: 56:37 / 07:49 / 02:19 (min/avg/max)
Speed: 56 / 7.65 / 25.74 mi/hr (min/avg/max)
Duration: 00:43:55 (HH:MM:SS)

All said, it was a pretty good day, workout wise.

Hapkido and Stronglifts

Tonight, I went over to Red Dragon MMA and participated in class.  It had been way too long and I feel like I’m starting all over again.  It was a great stretching and cardio workout though!  Still nursing my shoulder a bit, but I am building up my shoulder strength and am able to push out some real push-ups.  It’s feeling pretty good.

After I got home tonight, I got under my weights and did workout A of Stronglifts 5×5.  Today is day 6:  Squat @ 75 lbs, Bench Press @ 60 lbs, reverse curls, push-ups (in addition to what I did in Hapkido) and reverse crunches.  Overall, it felt pretty good!

I haven’t mentioned much about the last few days, just haven’t felt like writing.  I’m not a blogger by trade so trying to be in the habit of writing out everything I do is very different for me, so let me catch up a bit.

The other night I went with my wife for a nice walk.  We took our dogs with us.  Wysiwyg, our Border Collie did pretty good.  The old girl is a bit out of shape but I want to start walking with her more.  Odin, our out of shape, overweight mix breed mutt didn’t do as well.  He tired out fast and kept the pace fairly slow.  Poor guy.  We’ll be getting out with him more often, but I had to give him some recovery time.  By the time we got home, he went to lay on the floor, but couldn’t lay very gracefully.  He just let his legs out to the side and dropped.  He stayed there the rest of the night.  I think he’s had enough recovery time and tomorrow I think we’ll take him out again.  I’d love to get his weight back under control.

A note to spammers – Spam filtering at two levels

I appreciate the fact that people actually look at my blog posts.  It’s pretty interesting to me that someone may find what I have to say interesting enough to actually look at my website.  I’ve owned this domain now for just shy of 8 years and it’s gone through several overhauls while I tried to figure out what to do with it.

What I don’t appreciate are the spammers out there who think that blogs and emails are there for them to pollute our data streams with.  Spammers are one of the lowest forms of life forms found on the Internet, the only thing lower than a spammer is anyone involved in child porn.  Give me 5 minutes with a spammer, and I’ll make sure he or she will never be able to type with their fingers again.

Now, if your visiting my website and you think that the comment fields are a great place to leave a link back to your Chinese discount shoe site, or whatever scam your trying to push on the Internet, it ain’t going to work.   First off, I use spam filtering so any comment first must pass through a spam filter looking for spam messages.  If your message gets past the filtering without being flagged as spam, it then goes into a hold queue where I must first approve the message before it gets posted.

So there you have it, it’s a total waste of time to try to post spam on my blog.  If you’re a spammer and would like it, I have a nice recipe for Rat Poison Tea to share with you.

Stronglifts day 4, more treadmill woes and a walk with my wife

I’ve completed day 4 of the Stronglifts program.  Today was squats, bench presses, reverse curls, push ups and reverse crunches again.  After that I tried running on the treadmill, but ran into problems with it again.  Let me tell you, it’s no fun when your running at 6 mph and the belt seizes on you.  Once again, I found myself flying against the console of the treadmill.  My run lasted all of 13 minutes.

Later on, I went on a walk with my wife. We walked 3.25 miles and kept an average speed of 3 mph.  Not bad.  I did end up getting a fricken blister on the bottom of my foot though.  During the walk we watched a mini van get pulled over by three police cars.  The police got out of their cars guns raised and the driver and occupant surrendered.  It sucks seeing this kind of stuff happen so close to home.

Burn baby, burn! Stronglifts day 4 + 1 hour teadmill

All I can say is.. Wow! What a workout tonight. I started out with a brief warm up and right into workout B of the Stronglifts 5×5 program. If you recall, Stronglifts 5×5 is a strength training program and starts out with an empty bar for everything except dead lifts.  Today I I did squats at 60 lbs, over head presses at 50 lbs and dead lifts at 100 lbs.  Today is also pull-ups/chin-ups day with some prone bridges thrown in.  Pull-ups and chin-ups are still kicking my butt and prone bridges aren’t the easiest thing to do yet, but I’m working on them.  Eventually, between weight loss and gaining strength again, I’ll be pumping them out before I know it.

After the free weights, I got on the treadmill and did day 3 of the 1 pound a week program.  Yesterday was easy, I was able to complete the whole program without any trouble.  Today kicked my butt.  After 20 minutes, I had to stop and catch my breath. I took some time to do some hamstring and calf stretches.  About 20 minutes later, I had to stop again and then completed the remaining 20 minutes without interruption. The workout was high incline and speeds that were right between a fast walk and jogging with a little 6 mph running thrown in to boot.

Today was pretty good diet wise too.  I did splurge towards the end of work and had some chocolate from a candy dish, pretty tasty but I didn’t go overboard.


  • 2oz Almonds
  • 6oz Strawberry banana yogurt

  • Chicken & berry salad with strawberries, blueberries, grapes and cherry tomatoes.
  • Chocolate candy

  • roast beef, lean cut about 4 oz
  • Low fat cottage cheese with a small hand full of blueberries
  • Taylor  Organic Baby Spring Mix

  • Protein shake

In total, I ate about 1806 calories. Tonight’s workout was 1864 calories burned making today’s total calorie count = -58 calories.

A pound a week treadmill program

This morning, I did day 2 of the 1 pound a week program on my treadmill.  Yeah, it’s nearly a week after I did the first day, but I’ve done a lot of other treadmill and strength training work since then too.  Not a whole lot more details about this, it was after all a treadmill run.

I’m especially happy to see my weight loss heading back in the right direction.  As I had written earlier, I

put some weight that I had lost back on while my shoulder was hurting so much.  I got pretty depressed over it and stopped working out and stopped eating right.

Weight Loss since Jan. 2009

It is pretty amazing how much exercising can improve how you feel.  Now, if I can just work on my sleep habits, I should be much better off!

On a side note, the treadmill works soo much better with a bit of lube on it.  I wasn’t nearly thrown over the front of it today since the belt didn’t seize on me this time.

End of week 1 of Stronglifts and learned about treadmill lube

Tonight I completed week 1 of the Stronglifts 5×5 program.  So far, so good.  Today was squats, bench press, inverted rows, push ups and inverted crunches.

After finishing with the weights, I got on the treadmill again and discovered about the need for treadmill belt lube, while I was mid jog at about 4 miles per hour.  All off a sudden the belt to came to a stop and I nearly flipped over the front of the treadmill.  Needless to say, I didn’t get much of my run in tonight.  I think I’ll pick up some lube tomorrow and make up the run.

A family walk to the park and a workout

Route from Google Earth

Today the wife and I took the daughters to the local neighborhood park. We’ve lived in the neighborhood for over 3 years now and have never stopped at the park. I was a bit disappointed to find that there were nothing I could use for a pull-up bar, no monkey bars or anything. Just a big play structure with some slides and some swing sets.

I was also disappointed to find broken bottles around the play area. I cleaned them up the best I could before I let the girls play, and made sure they didn’t go near that area. The girls had fun and really enjoyed the swing sets.

The walk to the park and back was incredibly slow, I couldn’t really count it as a workout, so I got on the treadmill later in the evening and did 2 miles in 40 minutes. I put the treadmill on one of the “Burn 300 calories” cycles and plodded away.  The warm up and cool off periods are a bit annoying though, the speed settings are way too slow.  For what ever reason, the treadmill drops to a whooping 1 mph for warm up.  I can’t comfortably walk at less then 2 mph so I have to keep adjusting the speed.  The result was far more than 300 calories burned.

I did run into an issue with my Polar HRM that I’ve never had before.  At 3 separate times, it stopped reading my pulse rate correctly.  I’ll need to check with Polar, to see if that is an indication of the battery failing, the sensor strap or even worse, malfunction.

A Cardiologist's Funeral

A cardiologist died and was given an elaborate funeral. A huge Heart covered in flowers stood behind the casket during the service. Following the eulogy, the heart opened, and the casket rolled inside. The heart then closed, sealing the doctor in the beautiful heart forever.

At that point, one of the mourners burst into laughter. When all eyes stared at him, he said, “I’m sorry, I was just thinking of my own funeral.. I’m a gynecologist.”

The proctologist fainted.

Stronglifts 5×5 day 2

I’ve just completed day 2 of the Stronglifts 5×5 Strength Training Program.  Today’s activities were Squats, Overhead Press, Deadlifts, Pull-ups/Chin-ups and Prone Planks.  My body feels much better since I’m not trying to punish myself like I did the other week.  It took a week for my legs and arms to recover and I could barely use my right arm for an additional week later.  Note to self: don’t do that again.

I started out with a brief warm up. Jumping jacks and the like.  I need to get my warm up routine down pat, right now it’s not very structured and pretty random.

Since I’ve not done any upper body anything since around last August (and I had just started getting into it then!)  my upper body strength leaves me a lot to desire.  Pull-ups and chin-ups are still quite difficult and I have to assist myself.  I’m using a chair and one foot at the moment, but I’m considering getting some bands.  Then again, I should just do it the old fashioned way.  Work my way up to doing one unassisted pull-up and go from there.  Back in my USMC days, before I got out of shape and fat, I could pump out 17 dead hang pull-ups with no problem.

The Stronglifts program has you start out with an empty weight bar.  The benefit of this is that as you add weight to your work out every workout, it’s fairly gradual.  This results in reduced soreness and makes it just easier to get you head into the idea of getting off your ass and doing something.  So far, I’m liking this approach.

After the strength training, I got on my treadmill.  I was thinking of just doing another mile, but opted to try one of the weight loss programs built into it.  I chose the “lose 1 lb. per week” program.  After a brief warm up, it immediately kicked into gear and started kicking my butt.  I only lasted 37 minutes of the 60 minutes of the program, but I still feel that I got a great workout tonight.  I’ll attempt it again next time and try to get at least 45 minutes or more and work on it until I complete the full hour.

Of course, since I’m a geek and love my toys, below are the graphs from my Polar RS800CX heart rate monitor.