First of all, here are some fun pictures:
Here’s a mailing Pharmie and I got about 2 or 3 months ago advertising for the Chisago Lakes Tri that we’ve done the last 2 years in a row:
After closer inspection (directly under the red balloon arch), there’s a HOT women smiling while adjusting her pony-tail, and she’s talking to a geek inspecting what’s on the bottom of his foot:
(I’m talking about Pharmie and myself)
Here’s another dose of Crush:
I can’t help myself...
And I found this in the Sunday funnies this past weekend. It’s the epitome of our household:
Click on the image to see a larger version
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Now, time for some workout updates. “What’s that...” you say? “Steve’s
actually going to talk about physical things?” I know, I hardly believe it either. You may think that I’ve turned into a big bag of mush. You’re close. To try to prevent said mushiness, I wanted to do a “New Years Blowout” workout at the Y. I just made that term up, but I wanted to go to the Y and have a KILLER weightlifting session.
Sometimes I keep track of what I’m lifting when I’m bored. On good days, if I take all the weight that I’m lifting and multiply it out (ie: 80 lbs for 10 reps is 800 lbs), I’ll get 25,000 to 30,000 pounds for an upper body workout. Those numbers don’t mean much; they’re just a different way to keep track of the difference between workouts.
So, for this “New Years Blowout,” I wanted to go lift A LOT of weight with great form, and achieve a super burn. I only lifted weights that I could keep track of; I did not do anything that required just part of my own body weight (like leg lifters or crunches). Here’s what I did, roughly in order:
(An (m) means it was a machine - all others were free weight.)
• Decline Bench Press: 135 x 8, 155 x 8, 175 x 8, 135 x 14
• Bicep (m): 67.5 x 8, 80 x 8, 92.5 x 8, 87.5 x 10
• Tricep Dips: 155 x 15, 155 x 15
• Cable Tri Pulldowns: 50 x 12, 55 x 12, 55 x 14
• Ab Crunch (m): 125 x 25, 125 x 25, 112.5 x 30
• Lat Pulldowns: 100 x 10, 112.5 x 10, 125 x 10
• Obliques (m): 115 x 12, 115 x 12 (twice on both sides)
• Upright Shoulder Rows: 65 x 10, 65 x 10, 70 x 8
• Cable Rows: 70 x 10, 80 x 10
• Bicep Curl: 70 x 8, 70 x 8
• Calf Raises (m): 90 x 12, 90 x 12, 90 x 16
• Leg Presses (m): 100 x 10, 120 x 10, 120 x 10
• Quad Extensions (m): 100 x 10, 115 x 10
• Hamstring Curls (m): 87.5 x 10, 87.5 x 10
• Chest Fly (m): 75 x 10, 87.5 x 10
• Shoulder Press (m): 75 x 10
Do all the math, and I lifted
51,185 pounds on Sunday. Over 25 tons. Sweet. Feel the burn. The sad part was that I WANTED to feel the burn the next day, but on Monday I felt fine. Dang. I guess I really can’t complain.
And my Half Marathon training is going well too. I went on my first 10-miler since Ironman yesterday, and I finished in 1:13:45. I want to see if I can hold 7:30 miles for the half. We’ll see. Next week: an 11-miler in 1:21:00.
Here’s to great workouts throughout 2008! (And again, everyone is invited to our place for a party on Jan 26th. See the post 2 posts down for details...)
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