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exercise 06192021

bike ride to the gym

3 x 10 incline press

8 x 10 incline sit ups

3 x 10 pec machine

30 minutes on the step mill

3 x 10 seated press

bike ride home

the gym workers received Hershey kisses

helped out with a project at church this mornig

left pic = beautiful, hot weather here.  the tropical weather went east, towards @therunnymoonsover  hopefully they are doing ok with the rain and wind

middle pic = watched some of the men’s college world series at the gym

going to visit my parents for Father’s Day this evening

Merche Merchán Peces

Chill trail run today!

I love trails after the rain! The pedestrian tunnel had a pool in it though, so I didn't get to see one of the sections of the park. Guess I'll have to go back to run that part!

Woke up yesterday morning with pain around my ankle and Achilles’ tendon. Workout last night and this morning I’m in the worst pain ever. I’m literally limping when I walk. Don’t remember the last time I felt this much pain. Well, no gym for a few days. Gotta let this heal up.

So this is from Thursday where I did a few things. As @snapthistiger would say 1hr 34mins push lawnmower aerobics for my walk, upper body workout, and a quick bike ride with @jbrightraven. Had planned to run but I was tired after the yard and it’s smoking hot and I’m currently 2 12hr shifts into 7 in a row so the thought of planned runs just seems kinda 🤷🏻.

Yesterday the tropical storm (very minor in terms of storms) was pushing in rain and I briefly considered running in the rain but after being out in it all day at work just decided to rest and hang out with the fam.

Been feeling a bit low lately, not to dwell on it just kinda using this as a way to document the why’s of my slacking off in things. Had a bit of family drama (not my immediate unit but some of the extended) and it kinda put a damper on my will to get out there yesterday evening. It’s a bit more than drama actually but who really wants to read my seemingly endless drabble of foolishness that the universe seems fit to bestow on me and my wife.

Anyways on a positive note @jbrightraven is killing her workouts and biking! She’s also started back on c25k and she’s making progress on all things fitness!! She’s also getting through her college algebra course which for her is a HUGE milestone as it’s literally been the sticking point of her finishing degrees going all the way back to 1998. I’m very proud of her commitment to it this time, she’s putting in the work and it’s paying off. She’s my badass multifaceted soulmate!!!♥️♥️♥️

Hopefully everyone else is having a decent weekend thus far!!

I’ve really been slacking this week. I came home from the field to spend some time with my husband which has not been conducive to an active lifestyle. Hmm… gonna have to work on that.

Upper Body

3 rounds

10x chest press (15 lbs)

10x flyers w/ pulse (8lbs)

10x bicep curls (8lbs)

10x lat pulldowns w/ pulse (yellow band)

10x reverse flyers (8lbs)

5x tricep kickback w/ pulse (8lbs)

10x hammer curls (8lbs)

10x overhead press (8lbs)

5x lateral to front raises (8lbs)

Followed by a quick run! C25K Day 1: I was pretty hesitant to start over from scratch, but after this first run I feel pretty good about that decision.

Hope you’re all having a beautiful Saturday!

Not that anyone noticed or cared, but I am back now! 😂

I went on an 11 day trip back to Baltimore and I didn’t do any intentional exercise while I was there, just a ton of walking around. I hit my step goal every day and had an average of ~3,000 calories burned a day. I didn’t track any food but was aware of what I was eating, and I came home having gained 0 lbs which is a huge deal! I maintained the entire time and I ate all the seafood and boardwalk trash food that I wanted, so I felt like that was a win on my part!

Since I have been back I did go to the gym twice and I was not super impressed with my climbing & I also did some weight lifting with my friend Amelia AND went on a 7 mile hike with my friend Dan. I didn’t chronicle any of it here though because I was still eating like absolute garbage. So, last night I went to a good friend’s wedding and ate a TON of cheese and also cake/cupcakes (and I am lactose intolerant, friends. Lol) and feel like I kinda got that all out of my system for a little reset.

Today, I went to the HIIT place I love and the stations we did were more strength based and not cardio based, so it felt a little boring but still good!

We did 3 stations:

Treadmills

1/2 lap @ 4% incline

10 kettlebell plank pull-throughs (20 lbs)

10 goblet squats

10 weighted sit-ups

TRX (Rig)

5 TRX ITY’s

8 leg box step-downs (20 lb KB)

8 TRX roll-outs

8 leg split squats (20 lb KB)

Dumbbells (15 lb DB/20 lb KB for snatch)

100m arms only row

10 Arnold press (twisty)

10 dumbbell snatches

10 floor press

In between the treadmills/rig we did a bunch of medicine ball exercises for 3.5 mins and then after the rig/before dumbbells we did a bunch of core work for 3.5 minutes (just rotating through different exercises for 20-30 seconds each).

Today I am tracking calories again & I want to make a new set of goals for the summer/beyond. I really want to lose 12-15 lbs, and I am okay with doing it slowly (around 1 lb a week, 1.5 lbs max) so around 15 weeks/4 months.

Goals:

Track all calories! ~1700-1900 a day

~2500 calories burned per day 

(600-800 calorie per day deficit to lose 1-1.5 lbs a week)

No dairy!!

10,000 steps a day

Walk puppo every day!

Climbing 2-3x per week (gym or outside)

Strength training 2-3x per week

Running 2-3x per week

(Running/strength training can happen in the same day)

I have been thinking about signing up for a half marathon to keep myself accountable…. But I think I will run for 2-3 weeks and see where I am at before I spend the money.

Vanesa Zuluaga

Another post workout pump!

Grilled chicken veggie parmesan

So I'm finally comfortable to try some cosplays for tiktok and I'm so excited!! All of my costumes should be here in 30 days, and I can't wait to feel/look great in them😍😍

Stay tuned for the pics and video compliations to come💖🎀💅💫

Game time:

What's the calorie count?

Got a new phone and I think the the camera makes my muscles pop

Yaela Vonk