Thursday, January 31, 2008

I'd rather be sailing

It's time to share the pic of the treat I bought myself when I was coming home. It is sitting on the rug from Samarkand, which I really like. Thanks cycling potato.

Wednesday, January 30, 2008

Personality profile

I just took an on-line personality test and it came up with a profile called INTJ. I'm curious to know if you think it sounds like me or is total bog wash. The other profiles are included for your reading pleasure. You might see yourself in one or more of these abstractions.

You are an INTJ

INTJ: "Life's independent thinkers": Very few INTJs exist in the U.S. but they have a vast influence on corporate and academic life (think Ted Turner and Steve Jobs). They have the vision and will see it through to completion. Leadership skills enable this type to play a dramatic role in shaping U.S. corporate culture. Independence is the force that motivates. The perfect think tank specialist. the INTJ's natural partner is the ENFP, or the ENTP. INTJ's dominant function of Introverted Intuition is best matched with a partner whose personality is dominated by Extraverted Intuition.

ISTJ: "Life's natural organizers": Dependable, accountable, responsible. Type: the quintessential manager. A no-frills, work-hard/play-hard sort. Lives by the bottom line and can be very cost-conscious. Work comes first, then family and community (describes 6% of the general population, 30% of the U.S. military). the ISTJ's natural partner is the ESFP, or the ESTP. ISTJ's dominant function of Introverted Sensing is best matched with a partner whose personality is dominated by Extraverted Sensing.

ISFJ: "Committed to getting the job done": Fierce commitment, responsibility and deep loyalty. Puts service above self and is dedicated and dutiful in most aspects of life. Quiet, content to work quietly alone. Becomes wrapped up in servicing others. ISFJ's natural partner is the ESTP, or the ESFP. ISFJ's dominant function of Introverted Sensing is best matched with a partner whose dominant function is Extraverted Sensing.

ISTP: "Just do it": Often misunderstood and underestimated. A "Lone Ranger" type. Would rather be doing than planning. Produces results without getting bogged down in bureaucratic red tape. Would rather put out fires than design fire drills. the ISTP's natural partner is the ESTJ, or the ENTJ. ISTP's dominant function of Introverted Thinking is best matched with a partner whose personality is dominated by Extraverted Thinking. The ISTP/ESTJ combination is ideal, because both types share the Sensing preference for perceiving the world, but ISTP/ENTJ is also a good combination.

ISFP: "Action speaks louder than words": Manager who will pass up a promotion to stay where the action is. Live and let live is the motto, and service is the cornerstone of motivation. Supports and helps all colleagues on the job. the ISFJ's natural partner is the ESTP, or the ESFP. ISFJ's dominant function of Introverted Sensing is best matched with a partner whose dominant function is Extraverted Sensing.

ESTP: "Making the most of the moment": A risk-taking, entrepreneurial, give-it-a-go person. A type with a real flair for most things. Doers with a basic built-in restlessness who like to keep their hands in a variety of pots, cheering to keep everyone on their toes and to keep life exciting. Downside: restless/hyperactive. ESTP's natural partner is the ISFJ, or the ISTJ. ESTP's dominant function of Extraverted Sensing is best matched with a personality type that is dominated by Introverted Sensing.

ESFP: "Let's make work fun": Free-spirited, nervy and nonconforming. If the work is not fun, tends to avoid or drop the issue and move on to something different. Very sociable type who enjoys high energy and jovial interaction. Can keep many projects moving at once. Strength is allowing others to be different and work at an individual pace. Good in big, bureaucratic organizations. Can work the system for the good of all involved. ESFP's natural partner is the ISTJ, or the ISFJ. ESFP's dominant Extraverted Sensing function is best matched with a personality that is dominated by Introverted Sensing.

ESTJ: "Life's natural administrators": Proverbial jack of all trades. Accountable, responsible, productive, results-oriented. Found in leadership positions in a cross section of professions, from law and medicine to education and engineering. When a job is to be done, a regulation established, a system implemented or an ongoing program evaluated, call on an ESTJ to manage it. ESTJ's natural partner is the ISTP, or the INTP. ESTJ's dominant function of Extraverted Thinking is best matched with someone whose dominant function is Introverted Thinking. The ESTJ/ISTP combination is deal because it also shared the Sensing way of perceiving the world, but the ESTJ/INTP combination is also quite good.

ESFJ: "Everyone's trusted friend": Graciousness describes the general lifestyle of this type and sums up the management style. Can encourage and motivate workers to accomplish goals. The work setting is very formal but pleasant. Tends to display parental judgment, even impatience. This is called a Santa Claus management style, since the ESFJ keeps lists, even mental ones, and checks them twice. Distributes rewards and critical glances/guilt trips. ESFJ's natural partner is the ISFP, or the INFP. ESFJ's dominant function of Extraverted Feeling is best matched with someone whose dominant function is Introverted Feeling. The ESFJ/ISFP combination is ideal because is shares the common Sensing way of perceiving the world, but the ESFJ/INFP combination is also very good.

INFJ: "An inspiring leader and follower": Scholarly, dependable in the workplace. A popular human services-oriented type who directs energies toward bettering the human condition. A gentle person who cares for and has genuine concern for others. Likes neatness and order at work and a setting of quiet congeniality. Intellectual and idealistic. INFJ's natural partner is the ENTP, or the ENFP. INFJ's dominant function of Introverted Intuition is best matched with a personality type that is dominated by Extraverted Intuition.

INTJ: "Life's independent thinkers": Very few INTJs exist in the U.S. but they have a vast influence on corporate and academic life (think Ted Turner and Steve Jobs). They have the vision and will see it through to completion. Leadership skills enable this type to play a dramatic role in shaping U.S. corporate culture. Independence is the force that motivates. The perfect think tank specialist. the INTJ's natural partner is the ENFP, or the ENTP. INTJ's dominant function of Introverted Intuition is best matched with a partner whose personality is dominated by Extraverted Intuition.

INFP: "Making life kinder and gentler": Whether leading or following, this type is most productive when working for some idea or service. Cannot tolerate routine. Needs to serve personal values. If INFPs can translate their work into a type of human service, it might make something they do not want to do somewhat worthwhile. They make decisions subjectively based upon personal values and do not want to control others. Are comfortable with a live-and-let-live credo. Not typically found in an executive position in a corporate setting. Good at executive behaviors in a movement or an institution centered around social causes. INFP's natural partner is the ENFJ, or the ESFJ. INFP's dominant function of Introverted Feeling is best matched with a partner whose dominant function is Extraverted Feeling. The INFP/ENFJ combination is ideal, because it shares the Sensing way of peceiving, but the INFP/ESFJ combination is also a good match.

INTP: "Life's conceptualizers": Free-spirited idea mills and/or absent-minded professors. Love the abstract and need time to be alone and to think and rethink. They do their "homework" on any issue presented to them. (Males have an easier time being cool and aloof than females.) Might have a lack of social awareness. They provide a source of ideas and inspiration, but making deadline is not a top priority. Great clarity of thought and vision for an undertaking. the INTP's natural partner is the ENTJ, or the ESTJ. The INTP's dominant function of Introverted Thinking is best matched with a partner whose personality is dominated by Extraverted Thinking. The INTP/ENTJ match is ideal, because these types shared Intuition as a common way of perceiving the world, but INTP/ESTJ is also a good match.

ENFP: "People are the product": Do well in executive roles even though their characteristics of effervescence, enthusiasm and spontaneity are not typical of top corporate managers. They can be very skilled at flying by the seat of their pants. Can do many things at the same time but might neglect to plan and be prepared. More females fit this type than males, but males tend to be promoted. Have great ability to empower others. Inspiration rather than control is key to their management style. ENFP's natural partner is the INTJ, or the INFJ. ENFP's dominant function of Extraverted Intuition is best matched with a partner whose dominant function is Introverted Intuition.

ENTP: "Progress is the product": When an ENTP is on the job, you never know what to expect next. Every moment is up for grabs when they are around. Characteristics: energetic, dynamic, creative, resilient, argumentative. They are punsters who would rather engage in intellectual banter than complete some meaningless task or be quiet by themselves. The public world is exciting to them; they tend not to be committed to a schedule or project if a more exciting challenge comes along. ENTP's natural partner is the INFJ, or the INTJ. The ENTP's dominant function of Extraverted Intuition is best matched with a personality that is dominated by Introverted Intuition.

ENFJ: "Smooth-talking persuaders": They are life's salespeople, natural convincers. Prefer to live their daily lives in a structured, scheduled and orderly fashion. Aware of interpersonal dynamics in every situation, but have a strong need to lead. Females fit in well at work and have a high need to please others. Those males with these characteristics sometimes have the problem of being seen as wimpy and seek out jobs in psychology, theology and other people-oriented careers. ENFJ's natural partner is the INFP, or the ISFP. ENFJ's dominant function of Extraverted Feeling is best matched with a partner whose dominant function is Introverted Feeling. An ENFJ and INFP are ideally matched, because they share the Intuitive way of looking at the world, but the ENFJ and ISFP are also a very good match.

ENTJ: "Life's natural leaders": Have right mixture of basic leadership qualities: enthusiasm, vision, objectivity and accountability. Most often these characteristics are attributed to males. Women need to balance their natural femininity with their natural leadership skills. All ENTJs are robust, direct and hearty strategists who can see possibilities in almost everything and can act upon these possibilities instantly. ENTJ's natural partner is the INTP, or the ISTP. AN ENTJ's dominant function of Extraverted Thinking is best-matched with a personality type that is dominanted by Introverted Thinking. The ENTJ/INTP match is ideal, because it also shares the common Intuitive way of looking at the world, but the ENTJ/ISTP match is also very good.

Near white out

I'm slowly losing sight of the neighbours.

-40 on the prairies

Our reliable weather spotter Patricia mentioned that it is minus 40 C on the prairies. That's pretty darn cold, if you ask me, and I think that most Prairie dwellers would agree. It might be a little warmer here but it certainly is not the weather you want if you are planning to be outside today. There is a flash freeze warning with high wind gusts and freezing rain. Actually I was woken up this morning by the sound of the wind shaking my house. I'm chalking that phenomenon up to a strong wind, not to a weak house.

I reluctantly spent yesterday indoors with the hope that I could go out for a walk today, but somehow I don't think that is going to happen. I have lots of good books to read, plenty of food and no particular reason to go out in today's weather. I was toying with the idea of putting my car back on the road for the next week but think that I'll cancel those plans.

Road trips to Ottawa and Toronto would be fun but they can wait until spring when the highways are safer. Now you know the truth - Babe is an armchair adventurer. I'm a fair weather excursionist who is just as happy to explore the world of books and imagination as the winter wonderland known as Canada in January.

It's a good thing I don't live in the tropics. Life would be pretty boring if every day was warm and sunny. Right now I have the excitement of watching the wind blow life past my front window. My neighbour's hot tub cover is blowing away in the wind. There is a dog walker going by the front of my house. It's rare to see a dog with an expression on its face, but this one is definitely saying "couldn't this crazy lady have left me at home?" The school bus is canceled so the usual group of kids didn't come out today.

Generally it is a good time to hibernate. I'm down to the last few chapters of Into the Wild and should have it finished before lunch. The author wrote about some other explorers who have perished over the years and tried to make sense of the mindset these people had. It is tempting to claim to understand the desire to live a minimalist life and get away from civilized society but I'm not sure that I can get my head around the complete renunciation of life that these men exhibited. The concept of simplifying your life and "getting away from it all" is a different animal than going into the woods and starving to death. By choice. Without putting a back up plan in place to save yourself. I probably won't be able to understand it because I can't conceive of living this kind of life.

The next book on my stack is The Curious Incident of the Dog in the Night-Time by Mark Haddon. Have any of you read it? If so, what did you think?

Tuesday, January 29, 2008

Into the Wild

Babe here. I read on the news that it is freezing cold on the prairies and almost everywhere else in Canada. Maybe this isn't the best time to bring up the title of my latest reading find, but here it is. Into the Wild by Jon Krakauer is the book that I am currently reading.

I watched the first part of the movie on the plane ride home but the trip ended before I became really engaged in the story. I decided that I wouldn't rent the movie or watch the end of it because it felt like it was becoming a "feel good" boy-explores-the-world type of story.

I was wrong.

The young man in the story does indeed travel around the USA but unfortunately he meets a bad end. After tramping around the states and living the dream in Alaska for several months he dies and his body is found by some moose hunters who are passing through the area. The journey that he takes before ending in Alaska is documented through photos and writings he left behind and personal stories told by people he met while traveling.

You are probably wondering why I took an interest in the book after being turned off by the movie. The answer is simply that I was curious. While wasting a couple of hours in Chapters the other day, I noticed that there were two different editions of the book on display. I wanted to know what the difference was. Aside from the different covers and prices, the text seemed to be the same.

My interest was captured after reading the author's note which explained why he researched and wrote the book. From there I moved onto the first chapter and haven't stopped reading since. (Clarification - I did stop reading while I bought the book, came home, had dinner, showered, slept, woke up, had breakfast, shoveled the drive way, and surfed the internet. Now I'm back reading the book, though.)

In my opinion, the movie isn't worth spending time on because it skips important elements found in the book. The book itself is a very compelling story and I encourage you to read it if you have a chance.

Saturday, January 26, 2008

Back at Lemoine Point

I went for a long walk at my favorite park Lemoine Point. There were lots of people out walking their dogs, a few cross country skiers and one couple pulling their little kid in a sled. It was really refreshing to be out, even though it was cold and there were a few snow flakes coming down. I missed walking while I was away and plan to spend as much time in the park as I can before I go back. Winter isn't so bad when you are bundled up and keep moving to prevent the cold from taking hold.

The only thing that I objected to today was the sight of a woman who had put her two dogs in little dog coats. I don't mind dog coats, per se, but these ones were knitted with polka dots and had little half triangle points down the back as if the dogs were supposed to be dragons or something. It was very sad. Let dogs be dogs, I say!

Eating healthy

I have enjoyed being home these last couple of days because it gives me the chance to eat whatever I want. Surprisingly (to me, at least) is that I have been craving fruit of all kinds. It is wonderful to have ripe nectarines, oranges and pineapple. I have a bag of McIntosh apples in the fridge to make an apple crisp out of. I'll probably do that later today.

Yogurt is another biggie. I picked up some Danone activia and I've been happily munching my way through it. So far no effects from the yogurt except the enjoyment from eating it.

Meat and potatoes and veg. Love them. Always have loved them. Made a great chicken dinner with some mashed potatoes and carrot & rutabaga. Don't know why I like them so much but this is one of my favorite meals and I really enjoyed the first course. Can't wait to eat the leftovers too.

Tacos with cheese, corn, tomato, and lettuce. Love it, love it, love it. I made a big pot of taco meat and have had a little taco salad each day for lunch. There should be two or three more days of it before I have to branch out and find a new favorite lunch to eat.

Macaroni salad with tuna, celery and green onion. All the fixings are in the kitchen but I'll probably wait until tomorrow to make up a bowl. Strictly speaking, pasta and mayonnaise meals aren't very healthy, but they taste good. All things in moderation so I'll have a little bit and enjoy it.

Tomorrow it will be time to go back to the grocery store for some more food. My car isn't on the road yet so I'm walking back and forth each time I make a trip. This means that I have to buy in small quantities which is better since it means that I can treat myself every few days or so. The sun isn't out today but if I wait until tomorrow it should be back which will be great for walking.

It's funny but when I had all the food in the world I was full but never satisfied. Now that I am making foods that I love I don't need much to feel great. It has nothing to do with fullness - just a large enjoyment of what I am eating. This is one of the best parts about being home.

Wednesday, January 23, 2008

Babe is back in Kingston

Hi folks,
I'm back in Kingston for a couple of weeks. Sorry that I couldn't post while traveling. The filters on the computers that I had access to wouldn't let me sign into my account. Anyway, had a long and tiring trip but it is good to be back home again. My goal today is to scrounge up some food and get caught up on my sleep. I'll email everyone as soon as I can to get caught up on the news.
Don't try to phone, though. My phone is seasonally disconnected for six months so I am in-communicado, as they say.

Right now I am going to go outside to shovel the drive and then I'll pop over to the grocery store for some staples and treats. Talk to you again soon.

Wednesday, January 16, 2008

Airstream DWR

Airstream and a company called Design Within Reach have collaborated to design a small travel trailer that is perfect for baby boomers. It looks very functional and has been made with European design principles in mind. It's only 16' 7" and is light weight and easy to tow. I stumbled across it while I was looking at used RVs for sale and it made all the other ones on the market look like cheap pieces of crap. If you are interested, you can google it and check out all the specs. Unfortunately, since it is new to the market you'll have to wait a few years before there is a good second hand inventory to choose from.

You're probably wondering who needs a designer trailer to go camping in, but let's be honest folks. If you're moving up from the lowly tent into a hard shelter you might as well pick up something that is comfortable and functional. They say that baby boomers have come to expect the best and who can blame them?


5 min warmup then 3 sets of each of the following:

O bar + 17.5 kg X 12, 12, 6 & 15kg X 6
squats 25

1 arm db row 10 kg 15
bench vsit 25

bench dip 15
forward lunge 20/leg

upright row 7.5 kg X 12

4 pt shoulder press 5 kg X 12
med ball twist 25/side

situps (full) 50
side lunge 15/side (felt the burn)

Appetite is up today and I had to have a snack tonight or risk going to bed hungry. Maybe this is a good sign that my metabolism is responding to the PT program.

Tuesday, January 15, 2008

Morning PT

Did PT before lunch today because we are going to be working late tonight. Run 5 km in 26:45 mins and bike 9.2 km in 20 min. Legs are a little sore but energy levels are good.

Monday, January 14, 2008

Fitness ideas

Check out this website for some great workout ideas.

All you do is register and create a profile for yourself. Then you decide what your fitness goals are ex: weight loss, strength training, etc

Next you state what fitness equipment you have available. If all you have is a stability ball, set of dumbbells, and a skipping rope then put in that information.

The program will come up with a variety of workouts that you can do with your equipment to meet your fitness goal. If you see any exercises there that you don't want to do then make a substitution. For example, my friend had "donkey calf raises" listed on his exercise plan and he decided to substitute regular calf raises. (Once you see the picture of the "donkey" variety you'll see why he made this decision.)

Overall, though, the exercise routines have good variety and this might be a great way to get through a plateau or even to start your 2008 fitness routine. Good luck everyone.

Triceps are sore

My triceps are very sore from all the pushups. Maybe I should switch to cookie eating instead of pushups. 50 cookies a day is much more achievable for me.

Anyway, 3 reps of each of the following:
incline bench press 10 kg db X 15 reps
upright row 7.5 kg db X 12
flat bench press 10 kg db X 12
1 arm db row 10 kg X 12
bench dips, feet up 15, 15, 12, 12
bicep curl 7.5 kg X 12
military press (seated) 5 kg X 12
rotator cuff 4 kg X 10
med ball twist 25

Sunday, January 13, 2008

The Sea

Patricia recommended a great site with lots of information from the Heart and Stroke foundation. The health information helps break through the myths that are out there on the internet and the website also has some great looking recipes. Try clicking on this link to see more: Heart Disease, Stroke and Healthy Living

Repeated a prior workout and felt some discomfort from doing the same routine after a long week. 3 sets of each:

situps 50
lunge 20/leg

O bar + 17.5 kg 12 reps
O bar + 17.5 kg 10 reps
O bar + 17.5 kg 6 reps & + 15 kg 6 reps
squats 25

1 arm db row 10 kg 15
bench vsit 25

med ball twist 25
crunch 25

The Christmas boxes arrived today. They are a couple of weeks late but the thoughtfulness of the people who sent them is much appreciated. Unfortunately they are loaded with junk food so I ditched most of the goodies in the common area for the others. Why are Christmas treats always so bad for you? Isn't there anything healthy out there that we can give each other?

Anyway, I am reading a new book tonight. It is called The Sea by John Banville. Haven't gotten very far yet but I'll let you know how it goes.


Yesterday's workout was cardio but I didn't post it because I got sidetracked after leaving the gym. I did a run of 4 km in 22 min and a bike of 11 k in 25 min. Kinda slow but the heart rate was elevated which was a good thing.

Afterwards I showered and ate supper as usual. Then I made the mistake of looking through the book shelf to see if there was anything new. Usually there isn't anything there that interests me but I found a copy of Rockbound by FP Day. It is a novel written in the 1920's about a Nova Scotia fishing community. I tried it without any expectation that I would like it but was surprised to find that I couldn't put the book down. I ended up reading until late last night and then finished it off today. Great book, I recommend it if you want something a little unusual to read.

Friday, January 11, 2008

Increased weight in bench press

Had a good workout today. Increased the weight I lift in the bench press. I think that my plateau was a psychological barrier, not a muscle barrier. Next time I'll use the higher weight for all three sets. Also had a really good burn in the abs. I'm feeling remarkably relaxed today. Spent most of the day out in the sunshine so I think that accounts for the good mood. It was cold but not as cold as North America, by no means.

3 sets of each of the following:
situps 50
lunge 20/leg

O bar + 15 kg 12 reps X 2 sets
O bar + 17.5 kg 7 reps & + 15 kg 5 reps
squats 25

1 arm dumbbell row 20 kg 15/arm

med ball twist 25
crunch 25

J complex 6 of each exercise 5 kg X 1 set & 4 kg X 2 sets

dead bugs 25
leg lifts 25

I've been slacking off on doing pushups but am making a promise to everyone (and mostly myself) to start doing them again. Perfect form every time - no more cheating. I'm going to start with 50 every day but because I'm slack and idle they will be broken into several sets until I hit the magic total every day. I keep hoping that I'll magically get better at them but it never works so I'm going to try a new approach - working out. It sounds far fetched, but I'm confident that doing lots of pushups will eventually result in being good at pushups.

This rant was for my benefit, not yours. I'm trying to convince myself that pushups are fun. If I say it enough times I might actually mean it.

Check out this link.
100 Pushups for Breakfast

Thursday, January 10, 2008

Bring on the cardio

Weight today is 155 lbs. It has been at this level for a few weeks now so I don't think this is merely a blip.

Today's cardio session included two exercises.
Run 5 km in 25:45
Bike 21 km in 45 min

Felt pretty good today.

Wednesday, January 9, 2008

Your personal tour of the gym

Hi folks,
Here is your very own personal tour of the gym. Don't let the rows of equipment fool you into thinking that it is state of the art. A lot of the equipment is broken at one time or another. Still, a dedicated fitness fanatic can always find something to do.

I'll let you know if I find any dedicated fitness fanatics around here.

A little cardio

Ran for 25 min total 4.6 km.
Bike 15 min 7 k.
Not much energy tonight but I did put on my new running shoes. Maybe they'll bring some life back into my step.

Tuesday, January 8, 2008

I didn't forget about fitness

Hi folks,
Had several really long days but I'm back it now. Tonight I didn't get to the gym until 8:45 pm and only did a short workout. Treadmill 3 km 16 minutes. Elliptical 18 min. I feel like a rookie who hasn't been to the gym for years. It was a tough one tonight but I'm sure I'll bounce back soon.

Thursday, January 3, 2008

Canada night at the gym

The workout felt good today. By doing two exercises back to back I eliminated most of the sitting around between sets. This helps me get more exercise in the alloted time. It also helps keep me warm. The gym does not have a heating system so when there are lots of people it warms up but the rest of the time it is only ten degrees above zero.

Tonight was Canadian night in the weight room. The Brits dominated in the cardio room but almost none of them came into the weight room. There were three Cdns there, all doing our own thing. One of them is there every day but the other one is sporadic. Mostly we ignore each other except for a little hello but it is nice to have a buddy there so the place doesn't feel lonely. Working out is starting to be something that I look forward to each day. Tomorrow I won't be able to do it because we'll be working late, but I'll get back at it the day after.

3 sets of each of the following:

forward lunge 12/leg
O bar + 15 kg X 12

full situp 25
incline bp 15 kg db X 10 X 2 sets & 10 kg X 12 X 1 set

jack knife on bench 20
1 arm db row 10 kg X 12

tricep dips 15

leg lift 20
bicep curl 7.5 kg X 10/side

med ball twist 20
crunch 20

dead bugs 20
squat press (med ball) 20

2 sets of these:
crunch twist 20
crunch 15

Total body stretch.

Wednesday, January 2, 2008


Worked late tonight so didn't go for PT until 8 PM. I did a jog on the treadmill. Started very slowly because my feet were cold but once they warmed up I picked up the pace. Total was 49 minutes and 9 km exactly. I'm happy with this since it is getting closer to my goal. The last two thirds of the run were at the pace of 11.6 km/h which is close to my goal pace of 12km/h. The total time was good too. Did a good long stretch after but my legs are still slightly tight. I'll probably talk it easy on them tomorrow.

Tuesday, January 1, 2008

First workout of 2008

Did a little bit of everything tonight since it is the start of the new year. Had lots of energy and enthusiasm. Mixed in some single exercises with supersets and followed it with some cardio.

Olympic bar + 15 kg X 12 reps X 3 sets
squats X 25 X 2 sets

incline bench press 15 kg db X 12 reps X 2 sets & 10 kg db X 12 reps X 1 set
squats X 25 X 2 sets

3 sets of each of the following:
1 arm db row 10 kg X 12/arm
leg lifts 25

Vsit with med ball twist 25
squat push press 7.5 kg db X 12

bicep curl 7.5 kg X 12/arm
dead bugs (abs) 25

bent over hamstring stretch 5 kg db X 15

supermans 25 (felt tense in lower back)
cat stretch

Treadmill 3.5 km in 18 minutes. Legs were stiff but I enjoyed the run.

Overall it was a good workout. Had lots of energy and was able to increase weights. Also incorporated some back exercises which I have been neglecting lately. Not a bad start to the year.

Injuries: none
Nutrition: good. Multivitamins and four food groups. No junk food today.

Happy New Year

Hi everyone, happy new year wishes go out to all of you.

I missed doing a post yesterday because of the celebrations here so I'll post yesterday's info today. My workout yesterday was an hour on the spin bike. The facts are 61 minutes and 30 km exactly. I've decided to start doing a true spin routine from time to time. This will involve changing the resistance levels and doing sprints mixed with recovery periods. These workouts are great because they challenge your aerobic fitness and work the leg muscles in a variety of ways.

Last night we went to a local Thai restaurant for a nice meal. The food was excellent and we had a very nice time together. After dinner we came back here and watched movies and TV until midnight. There were only a few of us left awake at the stroke of midnight but we all wished each other happy new year and then called it a night. This morning we have had a calm routine and each person has gone about their tasks in a relaxed manner. We're still working but the pace is quiet. The temperature is relatively warm, too. Not exactly shorts weather but not the biting cold of the past few days either.

Hope you are all doing well and are looking forward to 2008. Talk with you again soon.