Winter has passed – Time to GET BUFF!

Summer is HERE! mostly…

First up:

  • Neck: 13″
  • Shoulders: 42″
  • Chest: 38″
  • Biceps: 11″
  • Waist: 37.5″
  • Hips: 38.5″
  • Thigh: 23.5″
  • Calf: 15″

Weight: 152# BF: 27% BMI: 27 

Body Fat (BF) % Categories:

Classification Women (% Fat)
Essential Fat 10-12%
Athletes 14-20%
Fitness 21-24%
Acceptable 25-31%
Obese 32% +

Understanding your Body Mass Index:

If BMI is below 18.5: considered underweight.

If BMI is between 18.5-24.9:  considered normal.

If BMI is above 30: considered overweight.

BMI is only a snap shot of what’s going and one should look at all variables such as diet and exercise habits etc.

To maintain my current weight I would need to consume 1,966-2,185 calories per day (based on my sex, height, weight, age, and activity level).

Nutritional needs based on the aforementioned calories per day:

Carbohydrates 222-320/246-356 g/day 885-1278/984-1421 cal/day
Proteins 50-173/55-192 g/day 197-689/219-765 cal/day
Fats 44-77/49-85 g/day 394-689/437-765 cal/day

Basal Metabolic Rate (BMR): 1,472 (based on sex, height, weight, and age)

Max HR for my age is 189 BPM (beats per minute) and my Target HR range is 103-16- BPM. This will be useful for when I incorporate aerobic (running, biking etc.) based exercises to my day.

One downside to being hit by a car, is being thrown off the wagon of regular exercise and good eating habits. It’s been over 9 months since and my physical activity levels have dramatically decreased. I’ve gain weight (fat mass > muscle mass) and inches (namely around my abdominals – more health issues occur with higher waist circumferences), & haven’t been biking as much (before I was hit: 20mi everyday during the week & 50+ over the weekend).

Fortunately, I now work at a Bike Share, which gives me access to bikes, though not the same as having my own. In the meantime, it is something and my commute to/from work plus test rides equals ~2-3 miles that I get to bike each day. I sometimes ride a couple miles through the cemetery or vacant parking lots. Additionally, I lift 6-13 bikes/day, 4 days/wk as part of my job. Each bike weights 52#!The weather is nicer and I’m getting outside more. I’m walking a lot and biking a little; I want to increase the biking of course and start running/racing again.

OK! now for the fun stats … 1RMs:

Even with all that said, there is some very exciting news…


  • Bench Press: 105# (increased! I just starting hitting 100# & now I’m only 5# from my last PR 3 yrs ago!)
  • Bent Over Rows: 90# (steady increase, 25# away from last PR 3 yrs ago)
  • Dead lift: 210# (new PR! and 40# away from current goal)
  • Squat: 145# (this was a bit of a surprise tbh but also the 2nd time I’ve hit this weight mark since last Dec and I’m only 5# away from current goal)


  • Arm Curls: 30# (another surprise & the 2nd time I’ve hit this weight mark since last Dec & only 5# away from current goal)
  • Arm Extension: 45# (new PR! since I surpassed my previously set goal, I have now up’d it to 50#)
  • Shoulder Press: 30# (still keeping it strong and am 5# away from goal)
  • Shoulder Shrug: 65# (still keeping it strong)
  • Lateral/Frontal Shoulder Raise: forgot to test this one, so no data but based on othes probs still able to lift 15#

Stacked Machines:

  • Leg Press: 286.3# (8 [45#] plates plus 45# weight of machine)
  • Calf Press: 477.2# (14 [45#] plates plus 45# weight of machine, maintained this PR from last assessment) my calves are small but mighty!!
  • Leg Extension: 170#
  • Seated Leg Curls: 170# (increased a lot since last assessment)
  • Chest Press: 125# (new PR!)
  • Lateral Pull Down: 100# 

I am really impressed with just walking and biking a few miles everyday (hills and all) and the lifting I do at work I’ve been able to gain or maintain a lot of my strength and in key areas that I had previously been concerned about. I’m very pleased to have hit 3 PR’s this assessment round, one for each category too!

Goals Again:

  • Ideal weight
    • For a person my height that is between: 110-140 lbs – so looking at 132 lbs with about 14% BF
    • Each pound of fat = ~3500 calories
    • Cut 500-1000 calories per day = 1-2 lbs a week
  • Run ultra marathon: 50K
  • The PGH Marathon was earlier this month and unfortunately, due to injuries sustained from the SUV I was unable to participate, so I’m planning to bike/run it next year.
  • Bike a Century
  • Complete a Sprint Triathlon
  • This summer I still plan on hitting the trails (hiking, biking, running), go camping, travel some (small trips), do a bike tour (weekend trip to Ohiopyle and back maybe)




2016 Recap

A lot has happened this past year…

Academics and some Life: I graduated with my bachelor’s in exercise science now I have the fun task of finding a job – one that is hopefully relevant to my recent studies but also one that pays well and ideally that I enjoy. School isn’t the only change happening, soon I’ll be moving and am dealing with the fun of apartment hunting as well! I also spent the last 6 months cat sitting two kitties – they have now returned to their mom and my own two have adjusted to it being just us again lol!

Back in August I was hit by an SUV while riding my bike, resulting in the injury of my knees (primarily the LF) and some continuous on/off pain. I have been in recovery since then, working to re-gain my health as well as any strength, speed, or agility etc. that I had lost as a result. Overall I am pleased with my fitness levels at the end of 2016 and am just as impressed with my fitness levels considering my injuries.

Fitness: total miles ran = 202.37, total miles biked = 1504.48

  • Jan 89.94 miles running, 15.46 miles biking (13 out of 31 days)
  • Feb 25.28 miles running, 37.08 miles biking (7 out of 29 days – happy leap year)
  • March 28.01 miles running (3 out of 31 days)
  • April 126.7 miles biking (10 out of 30 days)
  • May 6.74 miles running, 328.17 miles biking (20 out of 31 days)
  • June 246.89 miles biking (23 out of 30 days)
  • July 435.88 miles biking (31 out of 31 days)
  • Aug 233.6 miles biking (13 out of 31 days)
  • Sept 6.4 miles running, 42 miles biking (6 out of 30 days)
  • Oct 13.13 miles biking (3 out of 31 days)
  • Nov 31.8 miles running, 9.06 miles biking (7 out of 30 days)
  • Dec 20.6 miles running, 16.51 miles biking (6 out of 31 days)

Final fitness check in for the year: Weight: 145# BF: 29%

Measurements: final inch count = 208.5, which is a total loss of 5″ from the start of the year and only 2.5″ more than end of 2015.

  • Neck: 13″
  • Shoulders: 41″
  • Chest: 36″
  • Biceps: 10″
  • Waist: 33″
  • Hips: 39″
  • Thigh: 22″
  • Calf: 14.5″

Barbell Max Reps: I was able to regain and maintain baseline strength from before the accident

  • Bench Press: 95#
  • Bent Over Rows: 85#
  • Dead lift: 165#
  • Squat: 145# (a new PR! this was most surprising and amazing to hit since I had lost quite a bit of strength in this area)

Dumbbell Max Reps: likewise I was able to regain / maintain baseline strength from before the accident in these areas

  • Arm Curls: 25#
  • Arm Extension: 40#
  • Shoulder Press: 30#
  • Shoulder Shrug: 60#
  • Lateral/Frontal Shoulder Raise: 15#

Stacked Machine Max Rep: same here as well

  • Leg Press: 270# (190.9# at a 40° angle)
  • Calf Press: 585# (413.595# at a 40° angle)
  • Leg Extension: 170#
  • Seated Leg Curls: 135#
  • Chest Press: 85#
  • Lateral Pull Down: 85#

Goals for 2017: 

  • Run first ultra marathon, starting with a 50k (31.06 miles)
  • Bike first century (100 miles)
  • Bike the Pittsburgh marathon course followed by running it
  • Finish another triathlon (this time completing the swimming portion)
  • Reach ideal race weight = bonus goal
  • In general; more trail bike rides and runs, mud runs
  • Bike the rails to trails PGH to DC tour (I’ve done DC to PGH)

Suns Out, Guns Out

Summer time fitness check in:

It’s been a couple months since the spring semester has let out and since I’ve been back state side (more on my Taiwan trip to come, my bad for the delay!).

Here’s what I’ve been up to in my fitness game.

First up – Measurements:

  • Neck: 13″
  • Shoulders: 41″
  • Chest: 36″
  • Biceps: 11.5″
  • Waist: 32″
  • Hips: 39″
  • Thigh: 22″
  • Calf: 14.5″

Weight: 142.8# BF: 21%

Next up – 1RMs:


  • Bench Press: 100#
  • Bent Over Rows: 90#
  • Dead lift: 205# (new PR!)
  • Squat: 125#


  • Arm Curls: 25#
  • Arm Extension: 40#
  • Shoulder Press: 30#
  • Shoulder Shrug: 60#
  • Lateral/Frontal Shoulder Raise: 15#

Stacked Machines:

  • Leg Press: 315# (222.705# at a 40° angle)
  • Calf Press: 585# (413.595# at a 40° angle – another new PR!)
  • Leg Extension: 175#
  • Seated Leg Curls: 145#
  • Hip Abduction: maxed out
  • Hip Adduction: maxed out
  • Chest Press: 100#
  • Lateral Pull Down: 100#
  • Seated Rows: 100#

Haven’t done much running at all this year; missed the PGH Marathon (ran every year since 2010) due to being out of the country (which is a pretty cool reason) but I’ve been biking everywhere and doing my best to keep up with the National Bike Challenge (May – Sept). I’ve also been hitting the gym for some lifting time about 2-3x a week, keeping it casual with alternating upper/lower body focus days plus some abdominal work.

Upper body focus days:

  • Bench press
  • Lat pull downs
  • Bent rows
  • Biceps curls
  • Triceps extensions
  • Overhead press


  • Incline crunches
  • Incline Russian twists with medicine ball
  • Oblique bends with plate

Lower body focus days:

  • Squats – barbell, on bosu ball, free weights
  • Deadlifts – barbell
  • Leg / Calf press – hip sled
  • Lunges – weighted with plates or dumbbells, walking

Abdominals: variations of above list


  • 969.2 miles in 46 days
Year to date:
  • 1,359.7 miles in 82 days

January – 13 out of 31 days, 106.1 miles total

February – 7 out of 29 days, 62.5 miles total

March – 3 out of 31 days, 29.2 miles total

April – 13 out of 30 days, 192.8 miles total

May – 20 out of 31 days, 440.6 miles total

June – 25 out of 30 days, 509.6 miles total

July – just started

Aside from commuting I’ve been hitting up some trails and going on group rides at least once a week. Including: Steel City Roll (first Mon of each month – next ride 07.04.16), 412 Flock (third Fri of each month – next ride 07.15.16), PGH undies ride (last Thur of each month – just went on one last night 06.30.16, next ride 07.28.16) and random rides with friends around Pittsburgh, the #LunchLoop (new) with HealthyRidePGH and BikePGH (06.17.16, 07.14.16, and 08.23.16) as well as OpenStreetsPGH (last Sun of May, June, July – new route this month) again with with HealthyRidePGH and BikePGH. For those in the Pittsburgh area feel free to come out and join me for these monthly group rides!

Frigid Bitch 2016

Way over due but here it is, deets on the Third Annual Frigid Bitch! Pittsburgh’s own alley cat bike race put together via our very own Pittsburgh Babes on Bikes leader, Anna Lena! This was my second time completing this race and it was colder and more frigid than last years with wind speeds of up to 25mph and roads covered in snow and ice.

 photo 6snowy bikes start_zpss6h7bk7p.jpg

This year was the real deal! We had 41 riders showed up this year. As per usual we rolled up at the House of Ragging Women; grabbed our cards, maps and manifestos and began plotting routes for completing the most checkpoints in the shortest amount of time.

spokecard and map


Just before the 2pm start mark we gathered up to listen to the rules:

  • 6 regular checkpoints,
  • 2 unmanned bonus checkpoints,
  • and 1 secret checkpoint only known by the Ricketts Boys @ the double intersections of Stanton and McCandles

Regular checkpoints were opened til 4; racers had til 5pm to get back to the HoRW. Winners were determined by who hit up the most checkpoints and got back the fastest. Even if riding with teams, on the last stretch back it was every woman for themselves! After that we toss on our gear and rolled out to the start line at Bruce St.

On the mark, the whistle was blown and we were off! At the end of the street we start to see groups splitting off, some turning right and continuing down to Butler St. while others split left after that right turn.

Rundown of the Checkpoints:

FB 2016 map

Screenshot 2016-06-19 18.52.42

FB elevation chart w grades

First checkpoint up for my group: we rode up to Penn Ave., crossed it then rode down to Liberty Ave. connecting to S Aiken then to the bottom of Negley at Fifth Ave. After which we had to climb Negley to finish this first checkpoint, no one was happy about this climb! I ended up having to delayer some at this point – I was really prepared this year!

Next stop for us was one of the bonus spots: The Rubble of the Greenfield Bridge at the end of Pocusset. On the way there I totally hit some ice and slid a couple feet, luckily I was padded with clothing and my pannier caught most of the fall but I did have to reset my seat and my light holder busted. Missing the pic with me in it but here’s part of my group. Quick whiskey and vodka break 😛 then we headed out to the next point.

Next up: Joncaire @ Boundary St. where we had to start from the bottom then ride uphill on cobblestone to Iron City Bikes in Oakland in order to complete the checkpoint. I rode up about half the way before I had to pop off and walk the rest the way up.

 photo group_zps9m83ry3d.jpg

Next stop: The Dead End of Romeo in South Oakland. It took our group a min to find this as we rode past the turning street and had to circle back.

Quick pause for some water, booze, and faux dogs on da grill after that we had to carry our bikes down the long staircase to Bates St. Here our group merged with some others and crossed paths with another going the opposite direction.

 photo bikepgh_zpsws2kvodt.jpg

 photo intersection wide_zpsbyn2e0dd.jpg

 photo alyssa_zpsuj1aoqmf.jpg

We then rode down Bates and popped over to the trail to downtown onto Grant St. It’s on the trail to town that I start to fall a bit behind, my smaller tires were not quite able to push through the fresh snow as fast as the others and by the time I got to the corner of Grant where the GLCC is located I lost sight of my group and noticed time was dwindling down. With only maybe 20-30 minutes left to either get over to the N Shore and N Side and get 1 or 2 more checkpoints but risk being late or head back with less checkpoints but on time, I made the decision to head back. I turned down Penn and rode back to the HoRW.

Check points I didn’t get to:

The Abandoned Barge on the North Shore Trail (marked with pink XXXs)

The Intersections of Stanton and McCandless – where the location of the secret checkpoint was revealed at which turned out to be Espresso A Mano on Butler St.

Commonplace Coffee at Buena Vista and Jacksonia over in the N Side

The other unmanned bonus checkpoint The Submarine at the Carnegie Science Center off the 3RHT

I was very glad that I decided to head back, I ended up being one of the first few back even though I didn’t hit up as many checkpoints as I would have liked (last year was against a smaller group and with less checkpoints so I was able to hit them all up and make it back in time). I still had a blast and met a lot of cool new friends. This year was also great because I lived closer to the start line and so when I got back I was able to head home, shower and put on clean, dry, warm clothes then head back over for the winner announcements, prizes and after party (so I def won there).

The Swag:

  • multiple Chrome bags
  • multiple tool rolls
  • a certificate for a pair of DZR shoes
  • a Surly women’s wool jersey
  • Analog Forest’s Sparkle Pony jersey
  • jerseys and shorts/bibs from Bicycle Times, Dirt Rag, Aerotech
  • a 10 pack of spin classes from Steel Revolution
  • wind jackets
  • road shoes
  • a giant pile of comic books from Phantom of the Attic
  • lots of other goodies: locks, lights, computers, saddles, pumps, tires etc. from The Appalacian Bicycle Racing Association
  • lots of saddle bag and bells
  • a slew of handmade bikey candles from North Ave Candle company
  • Garbella garments and handmade pins
  • passes to the Wheel Mill
  • a pile of socks
  • a BikePGH membership in a bottle
  • $300 in gift certificates to Free Ride
  • winter gear
  • bike magazine subscriptions
  • many flasks
  • tons of toe clips and a helmet from Iron City Bikes
  • La Prima Espresso coffee
  • random fun stuff from the Mattress Factory
  • approx. a billion T Shirts and water bottles

Needless to say, regardless of where you placed, everyone went home with some swag!

My Swag:

Winners of this year’s Frigid Bitch:

Veteran Bitches:

This year was an absolute blast and I was so thrilled to see so many ladies that came out to race. Mad thanks to the volunteers who came out to support us with love, hand warmers, food and booze!

Additional footage:

Women and Biking Forum

Session 1Winning the Streets We Want

(Other sessions: Bike Maintenance I & Harder/Better/Faster/Stronger)

Look for BikePed Committee in Lawrenceville

Start one at Chatham??


Successful committee attendance – have near or at food/drink place; biker friendly area, monthly occurrence (same day, time); have guest speakers; have impactful first meeting

Bike Lane Construction

East Ohio St.

Bike lane plan will be happening this construction season

PennDot lanes; in the Strip; entrance/exits from trail (3RHT); 23rd Street



Dec 4th 2014 – NSCL’s intern Abe Stucky provided sketch of proposed lanes

Feb. 25th 2015 – bikes lanes for E. Ohio St. blueprints – lanes on both sides of street; 2 lane business district till end then opens up to highway

March 4th 2015 – PennDot new lanes

March 5th 2015 – PennDot put on street; Mayor Peduto came out to show thanks and support (has been really supportive; county executive has been too)

March 17th 2015 – Oct 2015 – finish protected lanes on both sides ($11.5 million project)

July 9th 2015 – proposed ideal bike lane situation … hotel set up then sidewalk then bike lane then car park lane (on business side) then left turning lane, then 4 driving lanes (2 opposing) then bike lane

October 26th 2015 – 2 bike lanes with no bollards on Lareda and Suffolk Streets (about 1 mile long) but when totally finish will continue up hill ($66,100 project)

Councilperson has not been supportive

Road does not need to be as wide as it currently is (I279 is finished now); slow down traffic (cars will speed in 12’ space more than 9’ space) Pedestrians = safer

March 29th 2016 – John Burkle PA Shek Assoc. – pro bono lanes


Have bike rides – north side has rides Friday at 6pm (corner park near AG hospital) – use to have 2 rides (beginners and experienced) now just once a month – open to public; art rides; brewery rides (@NorthSideRides)

“Anything that is good for bikers is good for pedestrians”

Must be willing and able to bring ideas/solutions to them; present something that is ready to go

Get to know business owners in area – talk to them about putting in bike lanes or racks

Studies have been done that show bikers = high consumer volume increase

Connect with PennDot Dist. Engineer – take pics – talk to people

PennDot = city road projects

Kristin Saunders – city coordinator

Construction season = March – October

Every bike committee contributes to BikePGH efforts

Advocate to friends, family and community -> general public – talk about how good idea and positive even if don’t bike

Bike Map #6 coming out this month

Get in and out of neighborhoods

Highland Park – East Liberty

Bike parking hub -> no way to get to it, safe storage

Small winnable projects like bike racks

Thoughtful planning and development -> needs to happen

Problem: speed enforcement (example story: highland park car crashed in fountain)

Assets vs. Challenges

Negley Ave. bike lane in work


Session 2 – Bike-Packing

(Other sessions: Bike Maintenance II & Running Errands by Bike)


  • Rolled oats and couscous
  • Peanut Butter
  • Trail mix
  • Fruits & veggies
  • Think about weight on bike
  • Pack vs. buy on ride -> depends where going, how long gone for

Water – drink 3L/day and/or filtered

Winter rides -> think about it freezing, need to clean

Mechanics, supplies:

  • Know how to fix a flat
  • Know how to change a tire
  • Trouble shooting (cables, bolts)
  • Be familiar with your bike
  • Patch kit, 2 spare tubes, “bad tube” for misc. uses
  • Multi-tool
  • Pump
  • Cables
  • Wrench
  • Screw diver
  • Limit screw adjust
  • Derailer
  • Calk

Things to know:

  • How far can go in a day
  • Speed
  • Load
  • Terrain
  • What you can do
  • Destination


  • Rain gear – windbreaker
  • Think about what want to wear
  • Layers
  • Not freeze/ sweat, cold rain etc.
  • Wool socks
  • Synthetic vs. wool under layers
  • Bike boots
  • Bike shorts
  • Marathon shirt – lightweight material – or athletic shirts/ shorts

First aid kit



Protection – lights, u-lock, knife

Chargers (generator hub – generate electricity or Solar power)


  • Making own food
  • See things around
  • Warm showers
  • Gear
  • Panniers
  • Camping air mat

Peeing as a woman – go girl, pstyle

Periods – menstrual cup if possible

If riding single:

  • GPS
  • Find my friends
  • Blog

If think fun, want to do it then do it

Make goals ahead of time and run through any potential challenges

Route planning – traffic, shoulders, lanes, highways, Internet (Google maps), bike maps, adventure riding

Interstate: east coast can’t ride, west coast can ride

Spring Break Check-In

Fall semester has come and gone; winter break has come and gone, and now I’m heading into the 10th week of my spring semester a.k.a. spring break! Spring semester is once again my most busy and full schedule and this semester is particularly so. On top of taking 20 credits I’ve started my thesis project, interning and am working 2-4 jobs. Plus it has not been too inviting outside with bone cutting wind chills and inconsistent weather changes.

I ended the fall semester/ 2015 with multiple PR race times and a good amount of lifting PRs, along with these measurements:

  • Neck: 13″
  • Shoulders: 40″
  • Chest: 35″
  • Biceps: 10.5″
  • Waist: 35″
  • Hips: 37″
  • Thigh: 21″
  • Calf: 14.5″

Weight: 141# BF: 27%

January measurements:

  • Neck: 13.5″
  • Shoulders: 42.5″
  • Chest: 37.5″
  • Biceps: 11″
  • Waist: 33″
  • Hips: 39″
  • Thigh: 22.5″
  • Calf: 14.5″

Weight: 149# BF: 24%

We got a new toy in the exercise science dept. it’s called Skulpt and it is a more accurate measurement tool for body fat and muscle quality. I had the chance to try it out and measured my RT biceps, triceps, abdominals and quadriceps muscles.

I got some interesting results: my upper arms, which are really sculpted/toned showed that my biceps were 101 MQ (average) & 26.4 Fat % (needs work) and my triceps were 111 MG (average) & 28.2 Fat % (average) while my abs, which are somewhat toned though not much compared to other muscles were 124 MQ (fit) and 21.4 Fat % (athletic) and my quads were 121 MQ (fit) and 20.5 Fat % (athletic), which was not really all that surprising to me. It measures more muscles than just the above, which would also produce a better total body composition but this is a fairly accurate/ genuine reading thus far.

I’d like to remeasure and get a full body scan once I’m back up to my fitness level from that of end of fall semester.

This semester I switched my workout focus to more muscular endurance based rather than strength alone; including more super sets and working with about 60% of my 1-RMs (instead of 80-90% as before). I started out strong this year with only 4 workouts missed in January; hitting the gym 21 times, which is 12 more workouts than last Jan.

Workout Plan for Jan:

Weeks 1-4

Day 1 – warm up 10 min
1 Front barbell squat 6:25,20,20,15,15,10 and Mt. climbers 5:30sec ea
2 Leg press 6:20,12,12,8,8,4 and Single-arm kb swing 5:10 ea
3 Stiffed leg DB dead-lift 6:25,25,15,15,8,8
4 Arnold press 4:15,10,6,6 and pop squat 4:15
5 Neutral grip single-arm DB press 3:12,8,6 and DB squat jump 3:15
6 Single-arm upright row 3:15,12,8 and MB slam    3:15
7 Seated calf raise 3:08 and Standing calf raise 3:12
8  Cardio 47 min total =40 min steady state, 5 min HIIT

Day 2 – warm up 10 min
1 Wide-grip lat pull down 5:16,12,10,8,4
2 Rope straight-arm pull down 4:16,12,8,6 and DB squat jump 3:15
3 Seated cable row 4:16,12,8,6
4 Alternating incline DB curl 4:12,8,6,4 and Mt. climbers 4:15
5  Ez-bar reverse curl 4:12,8,6,6
6  Standing palms-up barbell behind back wrist curl 3:15 and lunge jump    3:15
7 Cardio 47 min

Day 3 – warm up 10 min
1 Single-leg cable kickback 6:25,25,15,15,10,10 ea + 10 partials
2 One-legged cable kick-back 4:10
3  Smith sumo squat 5:25,20,15,15,10 and Quick step-up 5:40
4  Thigh abductor 5:25,15,15,10,10 with 10 partials to finish ea set
5  Plank 3:1 min ea
6 Cardio 47 min

Day 4    Rest Day

Day 5 – warm up 10 min
1 Hack squat 7:25,16,16,10,10,6,6 and Mt. climbers     7: 30 sec ea
2 Dead-lift 5:12,12,8,8,4 and MB slam 5:15
3 Single-leg extension 6:15,15,10,10,8,8 ea and Leg extension 6:15,15,10,10,6,6
4 Lying leg curl 4:15,10,6,6 and Squat 4:15
5 Side lateral raise 4:15,10,6,6 and DB squat jump 3:15
6 Front DB raise 3:15,12,8 and Bench step-up 1 min
7 Rear delt cable raise 3:12,8,6
8 Seated calf raise 3:08
9 Standing calf raise 3:12
10 Cardio 47 min

Day 6 – warm up 10 min
1 Incline DB press 4:15,12,8,8
2 Decline bench press 4:15,12,8,8 and Mt. climbers 4:30 sec ea
3 DB fly 4:15,12,8,8 and lunge jump 3:15 ea
4 Cable single-arm triceps extension 4:12,8,6,4 and Cable single-arm triceps push-up 4:12,8,6,4 and Squat 4:15
5 Skull-crusher 4:12,8,6,6 and Close-grip barbell bench press 4:12,8,6,6 and Side bench step-up 3:15 ea
6 Cardio 47 min

Day 7 – warm up 10 min
1 Barbell step-up 6:20,15,15,15,15,10,10 ea
2 Smith hip thrust 8:25,20,15,15,10,10,5,5 and Quick step-up    8:40
3  Cable hip abduction 6:25,25,15,15,10,10 ea and Lying leg curl kick-back 4:15 ea
4  Cable crunch 3:15
5  Pull-up leg raise 3:05
6 Cardio 47 min

15 SEC B/W SETS Stretching 11.5 min

February 1-RMs:


  • Bench Press: 100#
  • Bent Over Rows: 95#
  • Dead lift: 185#
  • Squat: 125# (new PR)


  • Arm Curls: 30#
  • Arm Extension: 40#
  • Shoulder Press: 30#
  • Shoulder Shrug: 60#
  • Lateral/Frontal Shoulder Raise: 15#

Stacked Machines:

  • Leg Press: 315# (222.705# at a 40° angle)
  • Calf Press: 495# (349.964# at a 40° angle)
  • Leg Extension: 140#
  • Seated Leg Curls: 135#
  • Hip Abduction: 245#
  • Hip Adduction: 245#
  • Chest Press: 100#
  • Lateral Pull Down: 96.6#
  • Seated Rows: 110#

Not too bad for not feeling as active this semester as I was last semester. This month tends to be the toughest for me, it’s the coldest and most miserable outside plus my depression flares up more often because of the season. I missed 10 workouts this month, which turned out to not be as many as I thought I had missed and I managed to maintain a decent amount of muscular strength and PR in my Squats. Also I hit the gym 11 times this month, which is 5 more workouts than last Feb.

Workout Plan for Feb:

I went to for this one … 4 weeks 2 shred challenge (28 days, which is perfect for this month even if it is a leap year)

Week 1 -4 (the exercises change but the focus groups are the same for each day)

  • Day 1: AM Back and Biceps PM Calves, Abs & Cardio
  • Day 2: AM Shoulders & Triceps PM Cardio
  • Day 3: Active Rest (Cardio and Abs)
  • Day 4: AM Legs PM Cardio
  • Day 5: AM Chest & Calves PM Cardio & Abs
  • Day 6: Active Rest(Cardio and Abs)
  • Day 7: Active Rest (Cardio and Abs)

I also raced in the 3rd Annual Frigid Bitch Alley cat Bike Race.

Game plan for March

Tuesdays and Thursdays will focus more on Cardio based exercises – biking and perhaps swimming. Increase the weight by 5-10# each week.

Barbell Full Squat 5 sets of 5 reps
Barbell Bench Press – Medium Grip 5 sets of 5 reps
Bent Over Barbell Row 5 sets of 5 reps
Accessory Exercises
Sit-Up 5 sets of 5 reps
Cable Lying Triceps Extension 5 sets of 5 reps

Front Barbell Squat 5 sets of 5 reps
Standing Military Press 5 sets of 5 reps
Barbell Dead-lift 2-3 sets of 5-8 reps
Pull-ups 2-3 sets of 5-8 reps
Accessory Exercises
Barbell Curl 2-3 sets of 5-8 reps
Crunches 2-3 sets of 5-8 reps

Barbell Full Squat 5 sets of 5 reps
Barbell Bench Press – Medium Grip 5 sets of 5 reps
Bent Over Barbell Row 5 sets of 5 reps
Accessory Exercises
Bench Dips 2-3 sets of 5-8 reps
Ab Crunch Machine 2-3 sets of 5-8 reps

Spring break fitness plans are to get outside more, as the weather is forecasted to be in the 60s and 70s, I plan to do more biking & running plus a day trip for hiking while getting all the work done. As the weather fairs up overall I will begin commuting on my bike again increasing my activity levels once more.

Keeping the momentum going

Exercise recap from 2015 flowing right into 2016 and keeping it going.


  • Training Runs and Races: 11.5 miles
  • Commuting, Training, Touring & Recreational Bike Rides: 15.7 miles
  • Gym: 9x
  • Kayaking


  • Commuting, Training, Touring & Recreational Bike Rides: 34.2 miles
  • Gym: 6x
  • Kayaking


  • Training Runs and Races: 27.38 miles
  • Commuting, Training, Touring & Recreational Bike Rides: 74.3 miles
  • Gym: 8x


  • Training Runs and Races: 5.1 miles
  • Commuting, Training, Touring & Recreational Bike Rides: 46.4 miles


  • Training Runs and Races: 20.54 miles
  • Commuting, Training, Touring & Recreational Bike Rides: 76.5 miles
  • Gym: 3x


  • Training Runs and Races: 77.11 miles
  • Commuting, Training, Touring & Recreational Bike Rides: 438.2 miles
  • Hiking: 8 miles
  • Gym: 3x


  • Training Runs and Races: 97.08 miles
  • Commuting, Training, Touring & Recreational Bike Rides: 1,149.2 miles
  • Gym: 3x


  • Training Runs and Races: 117.02 miles
  • Commuting, Training, Touring & Recreational Bike Rides: 907.2 miles
  • Gym: 3x


  • Training Runs and Races: 22.6 miles
  • Commuting, Training, Touring & Recreational Bike Rides: 359.5 miles
  • Gym: 25x


  • Training Runs and Races: 25.54 miles
  • Commuting, Training, Touring & Recreational Bike Rides: 428.9 miles
  • Gym: 24x


  • Training Runs and Races: 23.14 miles
  • Commuting, Training, Touring & Recreational Bike Rides: 254 miles
  • Gym: 20x


  • Training Runs and Races: 67.38 miles
  • Commuting, Training, Touring & Recreational Bike Rides: 133.6 miles
  • Gym: 10x

 Goals for 2016:

  • continue to PR at each milestone distances
  • PR in weight lifting (bench, squat and dead lift)
  • summer bike tour
  • officially complete pgh triathlon
  • officially complete the dirty dozen