Happy Memorial Day!

Happy Memorial Day folks! And many, many thanks to all of our service men and women who put their lives on the line. While everyone in suburban Philly was having BBQs and walking the beach down the Jersey shore, I ended up at the emergency Vet with my cat Asano. Literally right after Zim and I finished a strength training workout in the garage, we walk back into the house to see my little guy vomiting all over the house. He started to sound like he was choking. After about 3 more dry heaves, I scooped him up, put him in his carrier, and off to the emergency vet we went. I was stilled donned in my workout gear looking real classy. He didn't throw up in the car and started to act normal (of course). He got checked out and X-rayed to find that he was constipated. Very backed up. Most likely from his new food that he's been on for his kidneys. He then was admitted overnight so they could give him a bunch of enemas to clear him out. We were at the vet for 3 hours plus. 

Then we worried about our trip. We are supposed to leave to go to Chicago on Wednesday afternoon. What if something goes wrong, what if he get sick while we're gone? Zim's mom and my friend Lou are both going to be feeding and watching him. That's more pressure on them. The deadline to get full refund is 12am tonight. Great. I did ask the vet what she would do in our position and she told us that she'd probably would still go. Still I worry. I called to see his progress around 9pm and they told me that they cleared everything out and they didn't need to sedate him either. I could pick him up at 10pm to take him home. So the little guy is back and acting quite normal. He's already eaten and is playing a little. You wouldn't even know the guy's had 2-3 enemas. Cross fingers everything will be okay. And we decided not to cancel. Time will tell.

Anyways...here was today's workout:

1. Bench press - work up to a max set of 3-5 reps

a)45lb-5 reps  b)55lb-5  c)65-5

2. Flat dumbbell bench press - 3-4 sets of 6-10 reps

a)20lb-10  b)25lb-10  c)30lb-6

3. Horizontal row- 4 sets of 10-15 reps

a)45lb-12 b)50lb-12 c)55lb-12 d)60lb-10

4.Rear delt/upper back - 2-3 sets of 12-15 reps

Shrug shoulder and go into and upward fly with elbows bent ending with hands palms out by your ears with shoulders still shrugged. Akward move, YouTube it. (Seated dumbbell powerclean)

a)6lb-12 b)6lb-12

5.Dumbbell Side Bends - 3-4 sets of 8-15 reps

a)15lb-15 b)21lb-15 c)30lb-15

DONE!

Hope everyone had a great weekend!

Victory Brewing 5K

I was in Downingtown, PA for the 4th annual Run For Ryan at the Victory Brewery on Sunday. It was pretty wet around this weekend, so I was hoping I wasn't going to get poured on. It started at 1, which was nice because it cleared up a bit. 1pm races mess me up a bit though. I usually pretty hungry because I'm having a late lunch and don't have the greatest energy level. Anyways, I had my slowest time probably since I started racing, 27:15. Oh well, it happens. I was also flying solo and had a many of drinks at the Philadelphia Union match on Saturday night. Happy I still ran it though! And always nice to have a Victory beer!

Thirsty Thursday

Another week almost over! This week has been pretty good thus far. Chelsea won a nail biter and lifted the Europa League trophy! Woo! Zim and I booked a mini vacation to Chicago and Minneapolis for the end of the month. We planning to see a Cubs and a Twins game. Should be fun! Now I have to get through the madness of the Powerball tomorrow and Saturday morning and my weekend can begin!

Here's been my workouts:

Tuesday: 5.3 mile run. Had an 8:30 minute pace, which is a little slow, but I did have a workout with my dad in the morning. It was beautiful out. Sunny with temps hovering in the mid 60s.

Wednesday: I had a gym day focusing on lower body. Flexion/extension, adduction/adduction, leg presses, calves, glutes, squats, lunges, the works! That lasted a good 40 minutes. I followed it up with 300 ab moves, and 30 minutes on the elliptical. A post workout drink was definitely drank.

Thursday: Upper body WOTD

12 bench press free weights (15lb)

10 pull-ups

10 push-ups

12 curls

12 alternated shoulder press

20 dips

REPEAT

12 lawnmowers

10 pull-ups

10 push-ups

12 swimmer's press

12 hammers

10 tricep kickbacks

REPEAT

10 upright rows

10 pull-ups

10 push-ups

12 bench press

12 curl/hammers

10 tricep flip

REPEAT

Followed that up with a 2.5 mile run. My foot kept flopping. Not fun. 

Happy weekend!

Playlist: Deerhunter: Monomania, Titus Andronicus: Airing of Grievances, The Dillinger Escape Plan: Miss Machine

Monday - That's Original

Monday again?? Last week flew by! I spent the late morning at my gym. I did an upper body workout for about a half hour. Mostly working my shoulders, biceps, and triceps. I ended with about 5 minutes of ab work. I really didn't feel like doing the elliptical today, so I came home and did 20 minutes on the rowing machine we have at the house. I haven't worked a rowing machine in a long while. Nice to switch it up!

Tomorrow I have a workout with my father, and if it's nice out, I'll probably go for a run. It was actually pretty chilly around here today. This morning the temperature hovered in the upper 30s. Glad I didn't plant yet. Odd weather. I'm also headed to the Indians v Phillies game tomorrow night. Hope it won't be too chilly!

Playlist: The Germs

Happy Mother's Day

Happy Mother's Day folks!  I'm going out to lunch/dinner with my mom and the family in an hour or so. Should be fun. Zim's cooking dinner for his mom at the house. She's getting Grouper and fish stew. I'm jealous! Anyways...I got in 5 miles this morning. Man it was beautiful out! 60 degrees, sunny, a breeze in the air. Real nice. My pace was around 8:15, which is about normal for me. Afterwards I came home and did this:

10 weight body squats (54lb)

10 pull-ups

10 push-ups

10 curls

10 alternation shoulder press

20 dips

REPEAT 2 more times!

Done! 

Weekend Workouts

Yesterday it was sunny and beautiful out! I luckily had off, so I went for a nice 5 mile trail run. The last time I ran this trail I tripped on the lip of a bridge and scraped up my arm a bit. No falling for me this time! I ran it in a little under 45 minutes.

Today, Zim and I ran up to Zern's for some turkey jerk. They have, hands down, the BEST jerky! So good!!! Zern's is a big farmer's/flea market. Very interesting to people watch there too. Afterwards, I had a boxing workout:

5 mins jump rope

1 rd walking out punches

5 rds. Heavy bag

2 rds. exercises - 1 1/2 mins of 6, 15 seconds, different exercises, 30 secs of football "thinking" exercises, and 1 min. of burpees.

1 rd. abs

Now I won't feel that guilty having a beer at Sly Fox Brewery later!

Playlist: Bauhaus 

Oh yeah! Congrats to Super Frank Lampard on his 203rd goal today, becoming Chelsea's all time leading goal scorer. And congrats again to Frank for securing a Champions League spot as well! Up the Chels!

Monday Monday Monday!

The last couple of weeks I've been dealing with a sick kitty cat. It started with allergies and a blood test. Next we find that there's blood in his urine. After an X-ray and an ultrasound, we found out he has a teeny tiny kidney stone. It was frustrating cause my cat, Asano, was acting completely normal. Eating, drinking, going to the bathroom as he always did. I guess we kinda lucked out finding the stone before it could have gotten much worse. That kitty had me more than worried though! He turned 8 in March and isn't exactly a kitten anymore. He now has to go on special food and take pills for the next month. I'm happy that all that's wrong.

As I waited to take him for his ultrasound appointment, I worked out. Here goes:

10 Alternate shoulder press
10 push-ups
10 pull-ups
10 curls
20 dips
10 upward rows

REPEAT

10 swimmer's press
10 push-ups
10 chin-ups
10 1 arm bench rows
10 tricep kickback
12 bench presses

REPEAT

12 in & out shoulder flys
10 push-ups
10 pull-ups
10 curl/hammers
10 tricep flip
12 bench press (increase weight)

REPEAT

Run for 20-25 minutes, 2 1/2 miles

DONE!

Wednesday WOTD

Here we go!

10 bench press
10 swimmer's press
10 pull-ups
10 curls
10 push-ups
10 tricep kickbacks

REPEAT

12 bench rows (lawnmowers)
10 alternate shoulder press
20 dips
10 push-ups
12 in & out biceps
10 seated shoulder flys
12 in & out hammers

REPEAT

12 in & out flys
10 curls/hammers
10 chest press
12 elbow out bench row
10 push-ups
16 static arm curls

REPEAT

Done!!