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:

Barbells:

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

Dumbbells:

  • 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.

https://i0.wp.com/i.istockimg.com/file_thumbview_approve/64753543/5/stock-photo-64753543-man-practising-weightlifting.jpg

Upper body focus days:

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

Abdominals:

  • 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

Biking:

Stats:
Challenge:
  • 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!
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