Today's Tweets

00:43 New post on my blog: Today's Tweets: 00:17 New post on my blog: Today's Tweets: 00:17 New po.. tinyurl.com/mtyr4p #

05:53 Wt: 178.4, RHR: 53, BF: 18.5% #

07:44 RT @Cool_Running: Lace 'em Up! National Running Day Is Tomorrow bit.ly/GFu9f Will you be running? #

08:07 RT @rachelbaker: Tweetsum.com saves me SO much time with follower management. - interesting site, great info! #

08:25 Another good example of a celebrity NOT to follow: @katyperry. Following: 14 Followers: 421203, hehehehhee #

08:26 You think @katyperry tweeted a girl and liked it? #

08:31 RT @DonGeronimo: MTV reveals Bruno-Eminem was a stunt bit.ly/pyJsH - no, really? Eminem was wearing a mike, sheesh #

10:19 @MaggieKatan I didn't care for Clif gel or Hammer gel because of texture. I liked an all-natural one called Carb Boom. #

10:19 @MaggieKatan Carb Boom I felt the energy kick in, too #

10:22 @MaggieKatan I also felt the energy kick in while hiking up Half Dome with Sport Beans :) #

10:41 For @eveblackorwhite, @alitherunner, @Hellasound, & @karrock: tinyurl.com/pc6moj #

11:30 Aw man, I just got laughed at for walking around singing Boogie Nights. #

12:26 RT @ iContaGious: I BOUT TO START DANCING....... - How did I end up following this guy? He talks like my 3-year-old. #

16:45 RT @News10_CA: Octuplets Mom to Kate Gosselin: Stop Judging Me ping.fm/RolDA - ok, this is hilarious #

16:47 MapMyFitness.com: Completed Circuit Training. 215 (kcal). 00:32:14 #

22:38 No evening run for me tonight, working on my pastor's laptop took longer than expected. It's still not 100%. #

22:45 New post on my blog: Circuit Training: Today I got to educate one of the owners of my gym as.. tinyurl.com/p3jhqz #

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Circuit Training

Today I got to educate one of the owners of my gym as to why people seem to like the treadmill on the end. He had no idea it would go to incline 15 (the others only go to 12), nor did he realize you could go to a speed directly without pushing an arrow key.

Anyway, another day of circuit training in the can.

Circuit 1
Wide-Grip Lat Pull-downs 1-3 reps max; drop 1/3; 6-8 more
Medium Underhand-Grip Pull-downs To failure, hold midpoint 30 secs
Dead Lifts 10 reps
Hamstring Curls To failure

Circuit 2
Seated Cable Rows 1-3 reps max; drop 1/3; 6-8 more
Lateral Shoulder Raises 10 reps
Lunges (Basic) 10 reps alternating legs (5 ea)
One-Leg Pelvic Thrust 20 reps ea leg
Rock Star Jumps 20 reps

Circuit 3
Military Shoulder Press Prone on Body Ball 10 reps
Frog Kicks 20 reps
Butt Kicks 1 min

Circuit 4
Crossover Lunges w/Hammer Curls 20 reps
Bicep Curls Reps, alternating arms, to failure
Bicycle Crunches 25 reps
Hill Run Incline 15, speed 7mph

Circuit 5
Rock Star Jumps 20 reps
Ball Crunches 20 reps
Hanging Abs w/Twist 15 reps ea side
Plank 2 mins

32 minutes, 215 calories burned. No evening run tonight thanks to working on a laptop.

Today's Tweets

00:17 New post on my blog: Today's Tweets: 00:17 New post on my blog: 5 Miles: After the way I fel.. tinyurl.com/metra6 #

05:29 Wt: 180.4, RHR: 49, BF: 18.1% #

12:19 RT @lancearmstrong: It's "no cal" monday, right? I just had a double cheeseburger, fries, and 2 scoops of ice cream. - Ah, to be he #

12:58 Off to the gym! #

14:09 It took a year, but it finally happened... big fat naked dude carrying on a lengthy conversation in front of the lockers at the gym! GAHHHH! #

14:11 RT @levarburton: Still a non-smoker!!! Wednesday will mark 4 months and counting. #Keep Breathing...! #

14:28 RT @PreThinking: Palm Pre Takes Twitter Test And Passes bit.ly/j6k8n #palmpre #twitter #cellphones - OOH OOH! hehe #

14:46 MapMyFitness.com: Completed Circuit Training. 226 (kcal). 00:31:29 #

15:11 For @runninghoosier: The Swirling Eddies, "God Went Bowling" ♫ blip.fm/~7gd8w #

16:00 Hey man, is that Freedom Rock? Well, turn it UP, man! tinyurl.com/ykxew5 #

16:31 OK I'm off! Gotta see my son graduate to the next Cub Scout rank! #

22:00 Good news everyone: I'm improving! :) #

22:05 Ran 5.1 miles - m8.to/22d #

22:13 It'll be interesting seeing what my RHR will be tomorrow. It's been high when I run in the evening, so we'll see this time around. #

22:14 Mapped 06/01/2009 Route (5.06 mi.) #

22:20 Completed Regular Run. 621 (kcal) Distance 5.06 mi. Duration 00:47:58 #

22:30 Wow, my camera's clock got reset. It thinks it's Christmas Day 2008. Merry Christmas, everyone! #

22:43 New Flickr upload: 6-1-2009 Splits: Gregoriopolis posted a photo: tinyurl.com/kq9o2r #

23:43 New post on my blog: Circuit Training + 5 miles: This afternoon was another circuit trainig .. tinyurl.com/m7f8ow #

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Circuit Training + 5 miles

This afternoon was another circuit trainig session at the gym.

Circuit 1
Body Ball Push-ups 10 reps
Push-ups To failure
Cable Leg Extensions 10 reps ea leg (20 total)
Step Plyos 1 min

Circuit 2
Dumbbell Presses on Body Ball 10 reps alternating arms (5 ea)
Half-Crow Push-ups 5 reps ea leg (10 total)
Harpies 20 reps
Jump Squats 10 reps
Warrior Pose w/Tricep Press 30 sec ea leg

Circuit 3
Dips To failure
Hanging Abs 15 reps ea side
Static Lunges w/Lateral Shoulder Raise 10 reps ea leg (20 total)
Side Step Plyos 1 min

Circuit 4
Pike Push-ups 10 reps
Squat & Military Shoulder Press 10 reps
Dropsies 8 reps ea leg (16 total)
Jump Rope 1 min

Circuit 5
Bench Dips w/Feet on Body Ball 20 reps
Bicycle Crunches 30 scissors
Plank Twists 20 reps ea side (40 total)
Boat Pose 30 secs

31 minutes, 226 calories burned.

Then tonight, I ran 5 miles.

Is it too much to think that I might be improving? Tonight went extremely well, I was quite happy! I continued to do 30 seconds of walking per mile.





Splits
Mile 1: 9:23
Mile 2: 9:14
Mile 3: 9:41
Mile 4: 9:43
Mile 5: 9:25
.06mi: :30

5.06 miles, 47:59, 621 more calories burned, for a total of 847.