1 FULL YEAR OF COOLNESS!
Back From Afghanistan
|I just got this e-mail forwarded from my buddy JMPMSTR. It's great stuff.|
Hi everyone. I'm still alive but freezing my tail off. We got 8 inches of snow last week and it reached 5 degrees below zero that night. That's not why I'm e-mailing though. You may have heard about a suicide car bomb attack in Kabul last Thursday. It was at one of our FOB's about 27 miles from here. But the real story is why no one was killed. We employ several thousand Afghans on our various bases. Not to mention the economy that is fed by the money these locals are making. Some are laborers and builders, but some are skilled workers.We even have one Afghan that just became OSHA qualified, the first ever. Some are skilled HVAC workers. Anyway, there is this one Afghan that we call Rambo. We have actually given him a couple of sets of the new ACU uniforms (the new Army digital camouflage) with the name tag RAMBO on it. His entire family was killed by the Taliban and his home was where our base currently resides. So this guy really had nowhere else to go. He has reached such a level of trust with US Forces that his job is to stand at the front gate and basically be the first security screening. Since he can't have a weapon, he found a big red pipe. So he stands there at the front gate in his US Army ACU uniform with his red pipe. If a vehicle approaches the gate too fast or fails to stop, he slams his pipe down on their hood. Then once the gate is lifted the vehicle moves on the 2nd gate where the US Army MP's are. So he's like the first line of defense. Last Thursday at 0930 hrs a Toyota Corolla packed with explosives and some Jack Ass that thinks he has 72 Virgins waiting for him approached the gate. When he saw Rambo, he must have recognized him and known the gig was up. But he needed to get to that 2nd gate to detonate and take American lives. So he slams his foot on the gas which almost causes the metal gate to go up but mostly catches on the now broken windshield. Rambo fearlessly ran to the vehicle, reached thru the window and jerked the suicide bomber out of the vehicle before he could detonate and commenced to putting some red pipe to his heathen ass. He detained the guy until the MP got there. The vehicle only exploded when they tried to push it off base with a robot but know one was hurt. I'm still waiting for someone to give this guy a medal or something. Nothing less than instant US citizenship or something. A hat was passed around and a lot of money was given to him in thanks by both soldiers and civilians that are working over here. I guess that I just wanted to share this because I want people to know that it's working over here. They have tasted freedom. This makes it worth it to me.
And there you have it... there's something good.
|Today is Penelope's 1st birthday. Anne has been busy getting ready by baking and frosting and shopping. I got her a little soccer ball (actually I told Anne to get one while she was out and I still need to wrap it.). She likes to kick stuff, so I figured that I might as well give her the appropriate item to kick. She's such a neat little girl. I haven't gotten to spend as much time with her lately because we have been doing a lot of renovation work at the house, and it's been too cold, dirty, and noisy for her to be here. Penny has been spending a good bit of time at Grandma Molly's house because of the demolition/construction, so I really miss her. I'm going to miss her even more over the next 15 months or so.|
Well, I'll take some pictures of Penny later on today when we commence with the cake and candles and such and then I'll post a few.
|The blog is going through some changes... there will be a new focus very soon.|
|I wrote a whole paragraph about some stuff... then I wrote it again... and then something else what written... I'll just move on to the PT.|
This morning I hit the gym. I ran 2 miles at a snail's pace, thus burning 350 calories... or so says the treadmill. Then I hit the weights. I did a quick back and shoulders and abdominal workout of lat pulls, cable rows, military press, situps, crunches and flutter kicks.
|Hit the gym this morning... Legs and Biceps|
Squats: 12 x 135 lbs, 12 x 185 lbs, 10 x 205 lbs, 8 x 225 lbs, 6 x 245 lbs
Seated Calf Raises: 15 x 90 lbs, 15 x 135 lbs, 15, 135 lbs
Leg Extensions: 3 sets of 12 x 90 lbs
Leg Curls: 3 sets of 12 x 90 lbs
Preacher Curls: 12 x 65 lbs, 10 x 85 lbs, 8 x 85 lbs
Hammer Curls: 3 sets of 20 x 20 lbs each arm
That's all for now.
|I hit the Y this morning... my workout buddy (Double S) did not show. I hit the pool as planned. I've always thought of myself as a strong swimmer. I love the water and grew up surfing. However, when it comes to swimming laps... there's a reason I was only on my high school swim team for a couple of weeks. I wasn't all that motivated, but at least I swam a few hundred meters.|
|Hit the gym @ 0530... ok, it was 0540, but I got there.|
20 minutes on the stationary bike
Squats: 5 sets
Leg Extensions: 3 sets
Leg Curls: 3 sets
Calf Raises: 3 sets
Alt D'bell Curls: 3 sets
I guess I should start adding interesting stuff on this blog. I've kind of done the workout blog and nothing else lately. I'll start posting other things soon.
How about this for now?
I know he's dead... but what the heck?
|Starting Weight 225 lbs|
Today's Weight 226 lbs (yeah... I'm working on it.)
I got a good night's sleep and hit the gym. Chest and Tri's today.
Bench Press: 12 x 135, 12 x 185, 12 x 205, 10 x 205, 8 x 225
Decline Bench: 3 sets of 12 w/ 155 lbs
Incline Bench: 3 sets of 12 w/ 135 lbs
Cable Crossovers: 3 sets of 12 x 55 each side
Tricep Pushdown: 3 sets of 12
Dips: 3 sets - 8, 8, 7
|Happy MLK day! The gym is closed.|
I did no PT this weekend... I did do some work around the house. We're having a contractor come out to re-frame a wall and do some other stuff on Tuesday. So, I had to move stuff away from the wall. Like a toilet and sink and washer and dryer and refrigerator. All were relocated.
This morning, since the Y was closed, I ran with "Double S". We've been hitting the weights together. This morning we ran due to the locked doors at the Y. We ran maybe a mile total and then it started to pour. I just didn't feel like running in the rain, so we both ran back to our respective homes. We're both really out of shape now. We used to do 4 miles easy a couple times a week. We'll just have to keep working on it. It shouldn't take too much time to get it back.
Although, I'm still feeling like a slug this morning.
|Hit the gym at 0530. I did 30 minutes on the stationary bike and then crunches and flutter kicks.|
|Hit the gym @ 0530.|
Squats: 4 sets
Leg extensions: 3 sets
Leg Curls: 3 sets
Calf Raises: 3 sets
Preacher Curls: 3 sets
Alt D'bell Curls: 3 sets
|I was so tired yesterday, I was in bed and asleep by 7:30 pm. I got out of bed late but I still made it to the gym. I feel a lot better now that I got some good sleep.|
Today was Chest and Triceps. I skipped Incline and Decline bench today due to time.
Bench Press: 12 x 135, 12 x 155, 12 x 185, 10 x 205, 6 x 225
Cable Crossovers: 3 sets of 12 x 50 each side
Tricep Pushdown: 3 sets of 12
Dips: 3 sets - 6, 6, 7
2 cups of coffee w/ Splenda and H&H: 80 calories (Before Gym)
Protein Smoothie: 340 calories and 42 g of Protein
I feel better than James Brown!
|Nothing to report today as far as physical training goes. I was at drill this weekend, 3 hours from home. I did no PT. I got home last night and crashed. I woke up at 0445 this morning. I could have gone the the gym, which was my intention, but even after drinking a cup of coffee... I crashed on the couch.|
I just feel really crappy. I'm not sick... I just feel like a slug right now.
|Hit the gym a little late, but at least I got there.|
Squats: 12 x 115, 12 x 135, 10 x 185, 8 x 205, 6 x 225
Seated Calf Raises: 18 x 90, 15 x 115, 12 x 115
Barbell Preacher Curls: 12 x 65, 12 x 75, 10 x 75
Alternating Dumbbell curls, 10 x 30, 10 x 30, 8 x 25
|Didn't get to the gym yesterday.|
This morning I did go and I started to do some cardio on the treadmill, but my left foot is still problematic. I need to go get it looked at. I think I have some stress fratures. Anyway, after about 5 minutes, I just decided to hit the weights.
Bench Press 12 x 135 lbs, 12 x 185 lbs, 10 x 205 lbs, 6 x 225 lbs
Decline Bench 12 x 135 lbs, 12 x 155 lbs, 10 x 175 lbs
Incline Bench 12 x 115 lbs, 10 x 135 lbs, 110 x 135 lbs
Cable Cross 3 Sets of 12 w/ 50 lbs
Tricep Pushdowns 3 Sets of 12
Dips 3 Sets of 6
|Starting Weight 225 lbs (sigh)|
Yes, the holidays did a number on my training. I managed to get to the gym twice while in NYC but the feta cheese and the baklava and the lamb... and all the other goodies did me in. And yes, beer is a "goody". So, I'm starting from square one. Actually, square minus 3 or 5.
Anne and I joined the YMCA. I was supposed to be there right now, but I decided to get a second cup of coffee and write something first. I'm going to go cancel my other gym membership today. There are many cool things about the YMCA. There's a rock climbing wall and a pool. Also, another location, not too far from my house has a "skate park". I haven't seen it, but I may go look at it. If it looks cool, I may put together a new skateboard.
Anne was really on board with joining the Y. They have a nursery for the little ones and we can drop Penny off there. Anne can get a workout in and Penny can play. When Penny is older they have lots of sport programs. Actually, even at 11 months, she can take swimming lessons. I think Anne and I will sign her up. I think swimming is important to learn as early as possible.
Well, that's the update. I'm off to the gym.
Ok, I just got back from the gym. Today at 5:45, it was a lot busier than I expected. I guess I should chalk it up to New Years resolutions. I'm sure it'll be dead by February. I did back and shoulders today.
4 sets of lat pulls
3 sets of seated rows
3 sets of upright rows
3 sets of military press
3 sets of shrugs
3 sets or front raises
That's all folks!