Tuesday, July 31, 2012

WOD July 31, 2012


WOD July 29, 2012

  • Plank:
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
  • Body Weight Squat:
    • 15 reps (+9 pts)
    • 15 reps (+9 pts)
    • 15 reps (+9 pts)
  • Hang Clean:
    •   5 reps (+37 pts)
    •   5 reps (+37 pts)
    •   5 reps (+43 pts)
    •   5 reps (+43 pts)
    •   5 reps (+49 pts)
  • Dumbbell Step Ups:
    • 0 lb x 10 reps (+15 pts)
    • 0 lb x 10 reps (+15 pts)
    • 0 lb x 10 reps (+15 pts)
  • Barbell Squat:
    •   5 reps (+66 pts)
    •   5 reps (+66 pts)
    •   5 reps (+92 pts)
    •   5 reps (+92 pts)
    •   1 reps (+58 pts)
    •   1 reps (+66 pts)
    •   1 reps (+71 pts)
    •   1 reps (+76 pts)
  • Barbell Incline Bench Press:
    •   2 reps (+36 pts)
    •   2 reps (+36 pts)
    •   2 reps (+36 pts)
    •   2 reps (+36 pts)
    •   2 reps (+36 pts)
    •   2 reps (+41 pts)
    •   2 reps (+41 pts)
    •   1 reps (+33 pts)
  • Swimming:
    • 0:24:56 || 788.6 m || 3:09.7 min/100m (+220 pts)

WOD July 30, 2012



 I mixed things up a bit yesterday and pulled out the Jillian Michaels 30 Day Shred DVD. For a 20 minute workout it did get my heart rate up and the ab work did put a hurting on the belly, I guess I need to do more than just planks.
Got in the pool last night, a great way to cool down after a long hot Florida afternoon.

Saturday, July 28, 2012

WOD July 27, 2012

  • Front Barbell Squat:
    •   5 reps (+50 pts)
    •   5 reps (+50 pts)
    •   5 reps (+50 pts)
  • Plank:
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
  • Body Weight Squat:
    • 15 reps (+9 pts)
    • 15 reps (+9 pts)
    • 15 reps (+9 pts)
    • 15 reps (+9 pts)
    • 15 reps (+9 pts)
    • 15 reps (+9 pts)
  • Standing Barbell Shoulder Press:
    •   5 reps (+51 pts)
    •   5 reps (+51 pts)
    •   5 reps (+51 pts)
    •   5 reps (+59 pts)
    •   5 reps (+59 pts)
  • Standing Biceps Cable Curl:
    •   10 reps (+18 pts)
    •   10 reps (+20 pts)
    •   10 reps (+21 pts)
  • Seated Cable Row:
    •   10 reps (+37 pts)
    •   10 reps (+37 pts)
    •   10 reps (+40 pts)

Wednesday, July 25, 2012

Me Want

This could take the place of my Shake Weight

WOD July 25, 2012


WOD July 23, 2012




  • Plank:
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
  • Body Weight Squat:
    • 15 reps (+9 pts)
    • 15 reps (+9 pts)
    • 15 reps (+9 pts)
  • Dumbbell Step Ups:
    •   10 reps (+18 pts)
    •   10 reps (+18 pts)
    •   10 reps (+18 pts)
  • Barbell Incline Bench Press:
    •   10 reps (+48 pts)
    •   10 reps (+51 pts)
    •   10 reps (+55 pts)
    •   10 reps (+59 pts)
  • One-Arm Dumbbell Row:
    •   10 reps (+36 pts)
    •   10 reps (+39 pts)
    •   10 reps (+39 pts)
  • Hang Clean:
    •   10 reps (+44 pts)
    •   10 reps (+47 pts)
    •   10 reps (+47 pts)
    •   10 reps (+51 pts)

Sunday, July 22, 2012

WOD July 21, 2012

  • Plank:
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
  • Body Weight Squat:
    • 15 reps (+9 pts)
    • 15 reps (+9 pts)
    • 15 reps (+9 pts)
    • 15 reps (+9 pts)
    • 15 reps (+9 pts)
    • 15 reps (+9 pts)
  • One-Arm Barbell Deadlift:
    • 10 reps (+23 pts)
    • 10 reps (+23 pts)
    • 10 reps (+23 pts)
  • Lat Pulldown:
    •   10 reps (+18 pts)
    • 10 reps (+20 pts)
    • 10 reps (+21 pts)
  • Face Pull:
    •   10 reps (+28 pts)
    •   10 reps (+32 pts)
    •   10 reps (+32 pts)
  • Cable Preacher Curl:
    •   10 reps (+13 pts)
    •   10 reps (+13 pts)
    •   10 reps (+14 pts)
  • Triceps Pushdown - Rope Attachment:
    •   10 reps (+15 pts)
    •   10 reps (+17 pts)
    •   10 reps (+17 pts)
  • Weighted Glute Hamstring Raise:
    •   10 reps (+123 pts)
    •   10 reps (+123 pts)
    •   10 reps (+123 pts)

Wednesday, July 18, 2012

Some Running Some Walking Some Motivation

Every so often I get one of those crazy travel weeks, this week is one of those...Sunday flight into Richmond, VA...Monday Virginia Beach, VA, Tuesday Knoxville, TN, Wednesday Atlanta, Ga, Thursday Ft. Lauderdale, FL and with a new hotel each day exercise and diet becomes tough but I have to always keep that goal in front of me. Yeah that bagel at breakfast won't hurt (all that much) but a bagel on Monday can lead my mind to think that a bagel on Tuesday is OK and then before you know the pattern continues and I say it's the weekend, screw it I'll eat whatever and forget about exercise till Monday because we all know you can start living better or making changes in your life on any other day than a Monday. Exercising at the end of a long day is not my favorite thing to do, but I must exercise.....run or walk, weights or body weight exercises I have to stay motivated.

WOD July 16, 2012

Sometimes when you want to go for a run outside it's raining, so with great determination you head to the hotel gym and decide to hit the treadmill...and sometimes the treadmill is such a piece of junk that as soon as you start running the belt starts to stop and stutter with each strike of the foot.....and sometimes you just grin and bear and decide to walk on the busted dilapidated treadmill and hope that you can keep your sanity for 30 minutes. Monday was one of those days.

Sunday, July 15, 2012

Dinner On The Road

I'm not a huge fan of all you can eat buffets, and I'm sure by looking at me that's hard to believe but I'm not. I like most others take it as a challenge to get my moneys worth of food before my stomach needs to be pumped.
Having a hankering for Chinese food these evening I asked Siri to find a restaurant close to the hotel and she came up with Teppanyaki Grill and Buffet, then looking at Urban Spoon the place had 98 likes....rolling the dice we headed over there.
Walking in they had you pay before you ate....odd but I was hungry and like others have said there was 6 bars full of food just calling my name.
My buffet strategy is to stay away from as much of the fried or breaded stuff as possible, nothing with Orange or Crispy in its name. Look for clear sauces and not dark sauces and try to find something with a vegetable in it. Once I saw the Hibachi grill all was good, fresh beef, chicken, eggs and veggies. The was steamed crabs as well as baked salmon.....a great variety.
The Sushi was very fresh and of an excellent quality. Of course I did have to try a slice of what I call "Roller Rink Pizza", you know the type that they served at the local roller rink or bowling alley.
The desert bar was an average Chinese buffet bar, macaroons, brownies and that that rolled up sponge cake looking thing...again no offense it all looked good I choose to stay away from that  stuff.
All in all I did get my fill and it was well worth the $11.00.



Teppanyaki Grill and Buffet on Urbanspoon

WOD July 15, 2012


I had planned to run outside today (how hot could Virginia be in the afternoon?) but due to the afternoon rain I was forced onto a treadmill, which I haven't run on in a while....wow I forgot how unnatural running on a treadmill can feel......hell why lie running feels unnatural period!

Saturday, July 14, 2012

Current Playlist

Spending as much time as I do on airplanes I must confess that I'm one of those types that slaps on headphones and spends my time listening to podcasts instead of talking to the stranger next to me......sorry but those two or three hours on the plane with no iPhone, Blackberry or laptop are PRICELESS!
At times my gym playlist is somewhat stagnant. I've recently found a site Listen To YouTube that strips the audio off of YouTube Videos and creates MP3 files. This site has certainly increased the variety of my playlist as well as it has spared my wallet a bit of trauma. 

WOD July 14, 2012

  • Plank:
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
  • Body Weight Squat:
    • 15 reps (+9 pts)
    • 15 reps (+9 pts)
    • 15 reps (+9 pts)
  • Barbell Incline Bench Press:
    •   10 reps (+48 pts)
    •   10 reps (+55 pts)
    •   10 reps (+55 pts)
    •   7 reps (+55 pts)
  • Hang Clean:
    •   10 reps (+44 pts)
    •   10 reps (+47 pts)
    •   10 reps (+47 pts)
    •   8 reps (+49 pts)
  • Thrusters:
    •   10 reps (+60 pts)
    •   10 reps (+65 pts)
    •   10 reps (+65 pts)
  • Seated Cable Row:
    •   10 reps (+37 pts)
    •   10 reps (+37 pts)
    •   10 reps (+40 pts)
  • Pull-Up:
    • 10 reps (+82 pts)
    • 10 reps (+82 pts)
    • 8 reps (+61 pts) 
Then in the afternoon I did some walking lunges, sled pulls and kettlebell swings....and then I cut the lawn.

Friday, July 13, 2012

WOD July 13, 2012

Urban Phrase Of The Day



Diabeating your kids

When parents feed their young children, who do not know better or aren't given any healthy options, pure crap, resulting in juvenile onset diabetes. This should be considered child abuse.

Mom to already obese kid: Now what do you want for dinner? McDonald's, KFC, or Pizza Hut?

Obese Kid:We already had Pizza Hut for breakfast, and KFC for lunch, so let's go to McDonald's!

Mom to already obese kid: Ok, well get whatever you like sweetie!

Obese Kid: I want two double bacon cheese burgers, a large chocolate shake, and a large Coke.

Mom: Are you sure that's enough honey?

Obese Kid: Yeah....

Mom to Drive-Thru Attendant: He's going to need more than that, make that 4 double bacon cheeseburgers, and a large fry, large milkshake, and large Coke.

Drive-Thru Attendant: Damn lady! You should stop diabeating your kids!

Wednesday, July 11, 2012

After Dinner Walk

On the continued quest for local food we stumbled across Cabo Fish Taco and it turns out that it had been on Triple D so another plus.
It was $2.00 Tecate Tall Boys so that started the evening. They did tell us right off the bat that anything with Tuna was being replaced with Wahoo. The salsa was nice and chunky and the chips were so-so. They let you mix and match your taco plate, I did the BBQ Mahi and an Asian Swordfish combo....great choices...my side was the Jalapeno & Cheese Mashers. The bill was $15.00 and I would go back again.

The meal prompted me for an evening walk around the hotel, I don't think the beer took me that far off of my triathlon training but the walk helped to settle the stomach and prepare me for tomorrow.


Cabo Fish Taco Baja Seagrill on Urbanspoon

Started with an early morning hotel weight room session and finished the day with a 1.5 mile walk in the nice Charlotte evening air.
  • Plank:
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
  • Body Weight Squat:
    • 15 reps (+9 pts)
    • 15 reps (+9 pts)
    • 15 reps (+9 pts)
  • Push-Up:
    • 10 reps (+15 pts)
    • 10 reps (+15 pts)
    • 10 reps (+15 pts)
  • Dumbbell Step Ups:
    •   10 reps (+15 pts)
    •   10 reps (+15 pts)
    •   10 reps (+15 pts)
  • Dumbbell Lunges:
    •   10 reps (+64 pts)
    •   10 reps (+64 pts)
    •   10 reps (+64 pts)
  • Standing Dumbbell Shoulder Press:
    •   10 reps (+38 pts)
    •   10 reps (+38 pts)
    •   10 reps (+38 pts)
  • Reverse Triceps Bench Press:
    •   10 reps (+22 pts)
    •   10 reps (+22 pts)
    •   10 reps (+22 pts) 



WOD July 10, 2012


Monday, July 9, 2012

WOD July 9, 2012

  • Running:
    • 0:41:31 || 3.5 mi || 11:59.5 min/mi (+288 pts)

  • Plank:
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
  • Body Weight Squat:
    • 15 reps (+9 pts)
    • 15 reps (+9 pts)
    • 15 reps (+9 pts)
    • 15 reps (+9 pts)
    • 15 reps (+9 pts)
    • 15 reps (+9 pts)
  • Hang Clean:
    •   10 reps (+44 pts)
    •   10 reps (+47 pts)
    •   10 reps (+47 pts)
    •   7 reps (+47 pts)
    •   5 reps (+43 pts)
  • Seated Cable Row:
    • 10 reps (+35 pts)
    • 10 reps (+37 pts)
    • 10 reps (+37 pts)
  • Thrusters:
    •   10 reps (+60 pts)
    •   7 reps (+65 pts)
    •   5 reps (+59 pts)