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!

Rainbow Ride 2015

This past Friday (June 12th) I rode in my second ever Rainbow bike ride – flock of cycles -> 412 Flock hosted monthly bike ride, pride edition. I rode about 2 years ago but this year I was able to ride for the whole thing, which was really cool since there were some historical stop sights (specific to queer culture) along the way.

actually ended up riding some extra miles (to and from home) totally roughly 20 miles for me 😀 It rained on & off but that didn’t stop us! We were also fortunate to have three police officers accompany us and keep traffic at bay as we rode through some intense intersections and turns.

rainbow ride

bike route

Tour de Pittsburgh:

We started at the Carnegie Library/ Quad area by Dippy the Dinosaur … ended up taking refuge under the big tent by the carousal due to the crazy down pour that decided to take place and waited out a few extra minutes before riding out.

We rode through park of Oakland/ Schenley park then stopped briefly at “the Paint Party” – a friendly water(color) balloon fight put on by Roots Pride.

We continued on via Panther Hallow/ Sq Hill and stopped at “the Fruit Loop” – a section of Schenley Park found along Prospect Drive. It is at least 30 years old and is the ‘traditional area of town where gay men sun bathe during the summer.’ Back in the day this was also a common hook up spot for gay men, they would park their cars along here then meet up with other men in the woods. This also happens to be the site where “David Piergalski was beat to death in 1989 by two 20-year olds who found entertainment in harassing queer” and later claimed that they were frightened when David approached them. One of them got sentenced 6 years the other 12.

“the Hot Metal Faith Community” – the church came to be in 2004 before that it was the Wild Sisters Collective (a feminist bar and cabaret) and then Bloomers bar (a bar/women’s art and music venue).

We then rode on through the south side on E. Carson riding through the Armstrong Tunnels, which was super fun with all the lights, bells, whistles and music playing.

was riding too fast to get a pic of the group but this one I found online is pretty cool

After the tunnels we popped up to the GLCC on Grant St. where we met up with Jason who gave us a quick briefing – they also happened to be celebrating their 20th Anniversary Friday-night Teen Party.

I should have moved up front more, I’m way in the back behind all the tall people. Photo courtesy of the GLCC

We rode through town down Grant then Penn circling back around via Smallman then Penn again. Quick stop at the Brewers Hotel (33rd St and Liberty) not only is Brewers a bar it also serves as an SRO – sleeping room only – serving as an Aids Hospice during the 80s. We had the pleasure of meeting up with Harrison Apple on site who gave us a brief history of the place and the role of SRO’s as bachelor housing during Pittsburgh’s industrial times.

We rode on back to town down Penn again, was a really nice ride, people out and about were cheering and dancing with us when we stopped at the lights. Our journey took us to Market Square, where we did a couple victory laps then ended our ride at the Point Fountain.

ooo there’s me!

Another successful ride. I had a lot of fun and look forward to the next one!