May 6, 2024
Nitro Back Ext. 130 lbs. 10-12-15
Nitro Leg Ext. 145 lbs. 10-13-11
Nitro Leg Press. 325 lbs. 10-12-10
Nitro Leg Curl. 145 lbs. 10-9-10
Nitro Incline Press 119 lbs. 10-12-15
Nitro Row. 140 lbs. 11-11-11
Nitro Shoulder Press. 75 lbs. 10-8-10
Total: 22 minutes
Good pump for a senior. Tomorrow is scale day.
Ab Stimulator level 7 fifteen minutes
Have a good evening.
Thatās good work for anyone.
April 8, 2024
Tabata Workout
6 minute warm up
6- 20/10 sprints (three minutes)
3 minute cool down
Cut back one cycle due to not being on the Airdyne for a bit.
Did I see you are in Idaho? Weāre practically neighbors. Iām in Washington.
Yes, I am 90 minutes from Jackson Hole and about 90 minutes from Yellowstone. A half hour north of Idaho Falls. It is filling up fast sadly.
Weāre in Central Washington, but go to Idaho from time to time. Itās crazy how much it has grown.
May 10, 2024
Nitro Back Ext. 135 lbs. 10-14-13
Nitro Leg Ext. 150 lbs. 10-15-13
Nitro Leg Press 335 lbs. 10-15-10
Nitro Leg Curl 155 lbs. 10-10-10
Nitro Incline Press 129 lbs. 10-12-15
Nitro Row 145 lbs. 11-11-11
Nitro Shoulder Press. 75 lbs. 10-10-11
15 minutes total
15 minutes ab stimulator
20 minutes catching some rays, finally.
More sun yesterday and today. It felt good. About 75Ā°. Probably 20 minutes each day. I need to start getting my back or I will be the suntan version of all bench/curls and no squat. I am continuing to use the ab stimulator, usually daily. I am just trying to keep that hernia contained. I bought an umbilical hernia belt, but it is too warm. Well tomorrow is a new week. Take Care
May 13, 2024
I stalled a bit on leg curl and incline press. Will have to use the same weight Friday. Anyway it was a good session. Had a pump. My heart rate was up, I huffed and puffed. Until Friday!
May 16, 2024
Until Thursday, I guess!
Nitro Back Ext 145 lbs. 10-8-10
Nitro Leg Ext. 160 lbs. 10-8-10
Nitro Leg Press 355 lbs. 10-13-10
Nitro Leg Curl. 160 lbs. 10-9-10
Nitro Shoulder Press. 85 lbs. 10-13-12
Nitro Row 160 lbs. 10-8-12
Nitro Incline Press 145 lbs. 10-8-10
Total Time. 16 minutes
Things felt a bit heavy today.
Pre-workout. Maxwell House Instant, not tasty. But cheap.
Still sucking wind a bit 35 minutes later.
Maybe Monday, probably Wednesday. Out of town until Tuesday.
Ha ha, agreed! My wife got me drinking āgood coffeeā for a while and when I tried to go back to Maxwell House I just couldnātā¦ Looks like Iām stuck paying for this fancy stuff now. 
I use the Keurig for the San Francisco Bay Area Coffee Company French Roast I drink. But instant at work. I do not even know what French Roast means?
That makes two of us. 
My wife is coffee snob. Iāll drink whatever type, so long as it has my morning caffeine.
May 21, 2024
I have been on the road. My daughter graduated with a BS in nursing yesterday. She passed her boards last week. I arrived home too late to get to the physical therapistās Nitro equipment. I had not been near resistance equipment for four days, so I dusted off my Soloflex, pulled out my bucket of shock rings, and put in a session as follows:
Soloflex Leg Press. 3x12
Soloflex Bench Press. 3x12
Soloflex Lat Pull Down/ Biceps Curl 3x12
Soloflex Behind Neck Press 3x10
Soloflex Triceps Push Down 3x10
Ab Wheel 2x10
It was a nice change of equipment and change of set/rep scheme.
25 minutes total
See you Friday then.
I put a shock ring photo for an idea of what they are.
Congrats to your daughter. I am sure you are a proud dad.
I havenāt heard soloflex in awhile. Nice work put in today. 
My wife counted the degrees in the family. Between her, myself, our five daughters, and five son in law, there is a total of 15 bachelorās and/or masterās degrees. That is not counting my youngest who graduates with a BS in nursing in December. Her husband starts law school at the University of Idaho next spring. I am not sure how that happened. My former principal from California, who spent seven years teaching me to be a teacher just gushes about my family. She tells people we do not even know how proud she is. She was good at what she did. Gratitude is rare, but I have a lot of gratitude concerning her. I was her golden boy.
I am starting to hit some roadblocks. The leg curls today was almost impossible. I ended up doing 3 static holds. Ten seconds each. Shoulder press has been good. About 16 minutes for entire session.
I am awake early.
I am in the sun and 80+ degree weather in the Sacramento foothills. I have an 8 AM appointment at The Exercise Coach. I am interested in the technology. I will, report my findings.
On another note I have not seen my brother in 2 years. He has discovered the muscle sauce. Five-eight, and a solid 200 lbs. He is on his way to 60 and no āon their way to 60ā guys looked like him in Costco yesterday. He looked sharp.
Muscle sauce, just a term I stole from a power lifter in Provo. In my world it can mean anything from testosterone replacement to dianobol to winstrol. In my brotherās case he is taking testosterone replacement from his doctor. He looks good.
Two hours to go.
OK,
I got my session in. I was pleased with the Exercise Coach.
The studio was spotless. The equipment, I think, was similar in concept to the ARX Fitness equipment. Except, instead of one big ARX unit, the Exercise Coach has individual stations for each exercise.
There is a learning curve.
So, one more workout Saturday morning, then on the train heading East . My wifeā¦ Hates the train.
So the following:
Leg Press
Chest Press
Row
Shoulder Press
Pull Down
Cardio
See you Saturday.
