Pec/Delt/Tri Workout and Walks

Today I made it back to the gym for a good pec/delt/tri workout. I did alternating Hammer Strength bench presses, DB incline bench presses, pec dec, DB seated shoulder presses and cable pressdowns. In the evening I did a couple of 1/2 mile warmup/cooldown walks with a client.

~Feelin' Alive!~

Lower Table Rock Traipse

Today after a couple of non-stop hours of play time with Hailey, Clista and I had a perfectly awesome afternoon on Lower Table Rock. We spent over 3 hours hiking up, traipsing and exploring around the plateau and then running accross and back on the plateau, down the hill and around the Savannah Loop (about 5k)....and the weather couldn't have been better!

~Feelin' Alive!~

Heavy Bag and a Few Brisk Walks

My day got off to a good start with several brisk 1/2 mile walks with clients and after a few hours of chores and "office" work, I spent 30 mins on the heavy bag. Overall, a rather light activity day.

~Feelin' Alive!~

Upper Table Rock, Leg Workout and Circuits

This day is definitely going to leave a mark!
I started the day by running Upper Table Rock and then went to the gym and did a killer workout of leg extensions, leg presses, prone leg curls and donkey calf raises......4-5 sets x 8-12 reps each.
And, as if this wasn't enough, in the evening I worked out with a client. We alternated between time on the heavy bag and circuits of DB step ups x 15/leg, pullups x 15, pushups x 15, SB leg curls x 15 and SB crunches x 15. While one of us did the circuit, the other was on the heavy bag. We did 4 total circuits each. Plus we did 2 brisk 1/2 mile warmup/cooldown walks.

~Feelin’ Alive!~

Lithia Park Run

It was a busy day but there was still time in the afternoon/evening to get it a good run with Clista on the Lithia Park trails.

~Feelin' Alive!~

Lower Table Rock and a Back/Posterior Delt/Bicep Workout

Due to a schedule change, I had time to run Lower Table Rock this morning and just enough time to go to the gym for a ~TOPFIT 4 Get It~ workout....Get in, Get busy, Get done and Get out….pullups, seated cable rows, Hammer Strength high rows, DB rear delt flyes and seated incline DB curls….4 x 8-15 reps each. It’s been a nice change of pace to get back in the (commercial) gym.

~Feelin’ Alive!~

Heavy Bag and a Couple Brisk Walks

After several high volume and/or high intensity days, I took it kind of easy today. I started the day with a 30 min heavy bag workout and finished with a couple of brisk 1/2 mile walks with a client.

~Feelin' Alive!~

Upper Table Rock and Chest/Delt/Tri Workout

I started my day with a brisk Upper Table Rock run/hike followed by an intense workout at the gym consisting of Hammer Strength bench presses, DB incline bench presses, cable crossovers, cable pressdowns and DB shoulder presses. I also did a couple of 1/2 mile walks with my last client of the day.

~Feelin' Alive!~

Upper Rogue River Run

After a couple of active hours with Hailey this morning, Clista and I ran and hiked for a few hours along the Upper Rogue River upstream from the Natural Bridge. Great run and amazing scenery!

~Feelin' Alive!~

Circuits w/Heavy Bag

Today I joined a client for her workout. In addition to our 1/2 mile warmup/cooldown walks, we did circuits of pullups, pushups, squats and crunches (she did 15 reps, I did 20 reps of each exercise)....plus heavy bag. While one of us did a circuit, the other was on the heavy bag and then we switched places......for a total of 5 circuits and heavy bag rounds each.

~Feelin' Alive!~

Leg Workout and Heavybag

I decided to do something a little different for my leg workout today and finally went back to the gym for the first time in a long, loooooooong time. Did a great workout of leg extensions, leg presses, prone leg curls and donkey calf raises......it's gonna leave a mark!
Afterward I spent 30 mins on the heavy bag.

~Feelin' Alive!~

Lower Table Rock and Pullups

Whew! After taking care of a little business earlier in the morning, I had a great Lower Table Rock run. In the afternoon after more business, errands and chores, I did a fun little pullup workout working up to an added 90 lbs hanging from the belt. I also found time to mow the lawn and prune some bushes.....a very active and productive day.

~Feelin' Alive!~

Bench Press, Pushups and Walks

The "meat and potatoes" of today's workout was the BB bench press.....light weight, heavy weight, high reps, low reps, fast reps and slow reps. I finished the workout with a few sets of decline pushups. In the evening I went on a couple of warmup/cooldown walks with a client.

~Feelin' Alive!~

Heavy Bag and a Few Walks

Since the previous 5 days were fairly high intensity and volume (and time was at a premium today), I kept things a little lighter today with a 30 min heavy bag workout and a few walks with a client and Clista.

~Feelin' Alive!~

Upper Table Rock, KBs and Chores

The day started off with a fantastic Upper Table Rock run.....perfect temp and trail conditions. After taking care of business I did a great kettlebell workout of KB swings, KB snatches and KB clean & presses. And just before it got dark, I finally washed my car....it was long overdue.

~Feelin' Alive!~

Circuits and a Lithia Park Run

After a couple of non-stop active hours with Hailey this morning, I did a fun circuit workout of pullups, pushups, squats, crunches and jump rope. In the afternoon, Clista and I went on a great run in Lithia Park.

~Feelin' Alive!~

A Couple of Walks and Upper Table Rock

I started my day with a couple of 1/2 mile walks with a client and after I was done with business for the day I ran Upper Table Rock.

~Feelin' Alive!~

Lower Table Rock

After a busy start to the day filled with training, chores and errands, I had an afternoon cancellation so I took advantage of the time and ran Lower Table Rock. The early fall weather is just perfect for hitting the trail.....of course, so is the late fall weather and the winter weather and the spring weather and the summer weather..........

~Feelin' Alive!~

Lower Table Rock and a Leg Workout

This morning I hiked Lower Table Rock with an old friend. It was a good chance to enjoy some great fall weather while catching up on each other's lives.
Afterward, I did a quick workout of front squats, SLDLs and calf raises.

~Feelin' Alive!~

Heavy Bag

After a few fairly active days, I decided to take it easy today and only made time for a 30 min heavy bag workout.

~Feelin' Alive!~

Upper Table Rock, More Heavy Lifting and a Couple of Walks

I got my day off to a good start with an Upper Table Rock hike followed by a workout of weighted pullups, DB rows, DB rear delt flyes, chinups, DB curls and hanging scapular depression/retraction. In the evening I did a couple of brisk walks with a client.

~Feelin' Alive!~

Heavy Lifting, a Couple of Walks and X-Trainer

This afternoon I made time for a great workout of BB bench presses, DB flye/press supersets, DB lateral raises, ring dips and DB shoulder presses. Afterward, I went on a couple of brisk walks with a client followed by 30 mins on the x-trainer.

~Feelin' Alive!~

Hailey Time, Upper Table Rock and Circuits

My day got off to a great start with a couple of active hours with Hailey. Afterward, I ran Upper Table Rock and followed that with a 20 minute workout of pullups, decline pushups, squats and crunches.

~Feelin' Alive!~

Lower Table Rock, a Couple of Walks and Lots of Yard Work

I had intended on continuing my rest and recovery week, but the bug bit me today and after a couple of training sessions and walks with a client, I just had to get out and run Lower Table Rock. Afterward, I spent a couple of hours doing yard work. Various chores and paperwork rounded out the day nicely.

~Feelin' Alive!~

Table Rock #100, a Few Walks and Lunges

This morning I hiked/ran Upper Table Rock which was my 100th Table Rock hike/run of 2011.
In the afternoon, a I did a 1/2 mile warmup walk with a client and another half mile which was split between walking and walking lunges.

~Feelin' Alive!~

Heavy Bag and Walks

In the spirit of keeping things light this week, the only activities I made time for today were a 30 minute heavy bag workout and a couple of walks with a client.

~Feelin' Alive!~

Lower Table Rock and a Few Walks

After a few weeks of high volume and intensity activity, I decided it was time for a week of rest and recovery.
Yesterday was a day of no activity.....haven’t done that in quite awhile.
Today I hiked Lower Table Rock.....just hiked at a moderate pace and no running which made for some nice active recovery. I also went on a few ½ mile walks with clients, but nothing too intense.

~Feelin’ Alive!~

Rest Day

That's it.....just a rest day....no exercise and minimal activity. It's long overdue.

~Feelin' Alive!~

Heavy Bag and Jacksonville Trails

I finished off a busy week today with a 30 minute heavy bag workout followed by a fun run/hike with Clista on the Jacksonville trails.

~Feelin' Alive!~

Heavy Bag

It's been a busy day, but I still made time for a 30 min heavy bag workout. The real workout though was a couple of hours with Hailey.....non-stop calisthenics, plyometrics and running around.

~Feelin' Alive!~