Stairclimber

Finished the day with a stairclimber workout, Level 3, 40 minutes, something like 3072 feet. Or so. No clue how many floors climbed, but I burned 412 calories in the process, and watched gladiators fight. Oh yeah, and Xena get it on with her man. All in a night's work. 658 calories total for the day.

Weight Training

Today's Workout
Warmup, 3 circuits
Jumping Jacks, 30 secs
Split Jacks, 30 secs
Squats, 30 secs
Alternating Lunges, 30 secs
Mountain Climbers, 30 secs

Workout
Multidirectional Lunge, 3x20x(2x10lbs)
Underhand-grip Dumbell Row, 3x20x25lbs
Single-leg Bridge, 3x10 (both sides)
Serratus Dip, 3x20
Plank, 3x100 secs
Hanging Scapular Retraction, 3x10

35 minutes, 246 calories burned

From Twitter 06-21-2010

• 03:02:24: New post on my blog: From Twitter 06-20-2010: 03:02:17: New post on my blog: From Twitter 06-19-2010: 03:02:31: Ne... http://bit.ly/aUb4XA
  
• 06:06:31: Wt: 179.2, RHR: 56, BF: 17.7% #myyhealthstats #fb #fatass
  
• 06:37:03: I'm at Tower Mart (4217 Arboga Rd., McGowan Pkwy, Olivehurst). http://4sq.com/7CHyek
  
• 06:47:23: I'm at Bear River Bridge (Hwy 70, Rio Oso). http://4sq.com/cD5XPp
  
• 06:55:54: I'm at 99/70 Interchange (Pleasant Grove). http://4sq.com/c5Xof4
  
• 07:07:22: I'm at I-5/99/70 Interchange (North Natomas, Sacramento). http://4sq.com/b6XHln
  
• 07:11:17: I'm at I-80 & I-5 Interchange (South Natomas, Sacramento). http://4sq.com/aKXO4M
  
• 07:14:56: I'm at I-5 / US 50 (CCF) Interchange (Downtown Sacramento, Sacramento). http://4sq.com/dlJwa3
  
• 07:18:31: I'm at US 50 / 99 / CCF Interchange (Downtown Sacramento, Sacramento). http://4sq.com/b1v5W2
  
• 09:39:40: Why is such a cool company (@Garmin) so mind-numbingly dumb in so many ways? #fb
  
• 12:07:44: He's back! @DonGeronimoShow is back!
  
• 12:13:40: F IT ALL
  
• 12:13:43: geez
  
• 12:14:19: It's bad enough my boss waits until the radio show I've waited a month to come on is 2 minutes into its show
  
• 12:14:41: But what he wants is for me to give a person mapped drive access across our VPN to edit via PHOTOSHOP
  
• 14:06:29: I'm at The Gym (9844 Business Park Dr., Sacramento). http://4sq.com/4osLNq
  
• 15:10:51: The dog went on the picnic basket. #fb
  
• 16:03:07: New post on my blog: Weight Training: Bad habits are easy to form. Good habits, those are hard. Here's a hard ha... http://bit.ly/aXApaV
  
• 16:05:08: Did a weights workout for 35 mins and felt good. Warmup, 3 circuits of 5
  Overhead Squat
  Squat
  Good Morning
  Barbell L... http://bit.ly/a2KUNA
  
• 16:08:03: MapMyFitness.com: Completed Weight Training. 207 (kcal). 00:35:29
  
• 17:08:02: I'm at US 50 / 99 / CCF Interchange (Downtown Sacramento, Sacramento). http://4sq.com/b1v5W2
  
• 17:11:51: I'm at I-5 / US 50 (CCF) Interchange (Downtown Sacramento, Sacramento). http://4sq.com/dlJwa3
  
• 17:18:20: I'm at I-80 & I-5 Interchange (South Natomas, Sacramento). http://4sq.com/aKXO4M
  
• 17:32:24: I'm at 99/70 Interchange (Pleasant Grove). http://4sq.com/c5Xof4
  
• 17:40:41: I'm at Bear River Bridge (Hwy 70, Rio Oso). http://4sq.com/cD5XPp
  

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Weight Training

Bad habits are easy to form. Good habits, those are hard. Here's a hard habit to make. If I don't blog this stuff, come after me.

Warmup, 3 circuits of 5
Overhead Squat
Squat
Good Morning
Barbell Lunge
Romanian Deadlift
Bent-over Row

Workout
Drop Squat, 3x20
Underhand-grip Dumbell Row, 3x20x25lbs
Reverse Hyperextension, 3x20x60lbs
Pushups, 3x20
Side Bridge, 2x10 (both arms)
Side Lateral Raise & Rotation, 3x20x10lbs

35 minutes, 207 calories burned