09/27/2017 - Bike at Work
Biked 23.7 miles in 1:21:43, 17.4 mph average speed. Good ride today. Still riding the hybrid, so I’m happy with the average speed. For the end of September in New England, it was might warm out there today. At least I remembered to fill my water bottle this time!
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Results 2,431 to 2,460 of 2844
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09-27-2017, 11:17 AM #2431Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
"If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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09-29-2017, 06:55 AM #2432Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
9/29/2017 – Day 1 of my 3 day split
Got to the gym at 5:20 am.
* Stretch
* Warm-Up
13 Minutes on the Arc Trainer
* Wide Grip Cable Lat Pulldowns
10 @ 110 lbs.
10 @ 150 lbs.
8 @ 185 lbs.
6 @ 210 lbs.
4 @ 230 lbs.
4 @ 245 lbs.
3 @ 257.5 lbs.
4 @ 245 lbs.
4 @ 230 lbs.
6 @ 210 lbs.
6 @ 190 lbs. 6 @ 170 lbs., 6 @ 130 lbs.
* Standing Overhead Triceps Extensions, Prone Grip Bar
10 @ 55 lbs.
10 @ 65 lbs.
8 @ 75 lbs.
6 @ 85 lbs.
4 @ 90 lbs.
4 @ 95 lbs.
3 @ 100 lbs.
4 @ 95 lbs.
6 @ 85 lbs.
6 @ 75 lbs., 6 @ 70 lbs., 6 @ 65 lbs.
* Icarrian Seated Leg Press, Single Leg
10 @ 75 lbs.
10 @ 100 lbs.
10 @ 112.5 lbs.
8 @ 125 lbs.
8 @ 137.5 lbs.
6 @ 150 lbs.
4 @ 162.5 lbs.
4 @ 175 lbs.
6 @ 137.5 lbs., 6 @ 112.5 lbs., 6 @ 87.5 lbs.
* Bent Over Dumbbell Rows
10 @ 80 lbs.
8 @ 100 lbs.
6 @ 120 lbs.
6 @ 130 lbs.
3 @ 145 lbs.
3 @ 145 lbs.
4 @ 130 lbs.
6 @ 120 lbs.
6 @ 105 lbs., 6 @ 95 lbs., 6 @ 85 lbs.
* Icarrian Calf Machine
10 @ 200 lbs.
10 @ 240 lbs.
10 @ 280 lbs.
8 @ 320 lbs.
6 @ 360 lbs.
10 @ 280 lbs.
* Narrow Grip Bench Press
10 @ 115 lbs.
10 @ 145 lbs.
8 @ 165 lbs.
6 @ 185 lbs.
4 @ 205 lbs.
3 @ 220 lbs.
4 @ 200 lbs.
6 @ 175 lbs., 6 @ 155., 6 @ 135 lbs.
* Romanian Deadlifts
8 @ 135 lbs.
8 @ 185 lbs.
8 @ 225 lbs.
6 @ 265 lbs.
4 @ 295 lbs.
4 @ 315 lbs.
4 @ 335 lbs.
4 @ 295 lbs.
6 @ 265 lbs., 6 @ 225 lbs.
* Running on the Track / Hitting the heavy bag
15 minutes total. 2 laps running, 90 seconds on the bag, repeat.
* Narrow Grip Chinups / Decline Crunches, Twisting Crunches, Alternated
3 / 20 + 25 lbs.
2 / 20 + 25 lbs.
2 / 20 + 25 lbs.
2 / 20 + 25 lbs.
* Foam Rolling
Hamstrings, Calves, Quads, Lower Back
* Stretch
Workout Totaled: 2 hours and 43 minutes."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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09-29-2017, 11:06 AM #2433Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
09/29/2017 - Run at Work
Ran 7.80 miles in 1:14:10, 9:31 per mile. Excellent run today. Couldn’t get out for cardio yesterday, so I took a nice long run today. Weather was perfect for running. Very consistent pace today, only 16 seconds between the fastest and slowest mile."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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09-30-2017, 07:56 AM #2434Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
9/30/2017 – Spinning at Home
Rode 44.25 miles in 2:12:59 on the spin bike at home. Took a nice long ride on the spin bike on this rainy morning. Wonder Woman is a long movie, but I kept cranking the whole time."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-01-2017, 10:29 AM #2435Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/1/2017 – Workout with my Son
Got to the gym at 6:50 am.
* Stretch
* Warmup
17 minutes on the Arc Trainer.
* Barbell Bench Press
12 @ 135 lbs.
10 @ 165 lbs.
8 @ 185 lbs.
6 @ 205 lbs.
4 @ 225 lbs., 6 @ 195 lbs., 6 @ 175 lbs., 6 @ 155 lbs.
* Wide Grip Seated Cable Rows
12 @ 170 lbs.
10 @ 210 lbs.
8 @ 250 lbs.
6 @ 277.5 lbs.
4 @ 305 lbs., 6 @ 265 lbs., 6 @ 225 lbs., 6 @ 105 lbs.
* Leg Press, PWO
12 @ 180 lbs.
10 @ 360 lbs.
8 @ 450 lbs.
6 @ 550 lbs.
4 @ 640 lbs., 4 @ 550 lbs., 6 @ 460 lbs., 6 @ 370 lbs.
* Standing Overhead Barbell Press
12 @ 75 lbs.
10 @ 95 lbs.
8 @ 115 lbs.
6 @ 135 lbs.
4 @ 145 lbs., 6 @ 125 lbs., 6 @ 105 lbs., 6 @ 95 lbs.
* Hollow Spoon Crunches / One-Legged Glute Raises / Pushups
8 / 6 each side / 8
8 / 6 each side / 8
8 / 6 each side / 8
8 / 6 each side / 8
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout totaled 1 hour and 45 minutes."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-02-2017, 07:16 AM #2436Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/2/2017 – Day 2 of my 3 day split
Got to the gym at 5:20 am.
* Stretch
* Warmup
13 minutes on the Arc Trainer.
* Standing, Overhead Barbell Press
10 @ 75 lbs.
10 @ 95 lbs.
8 @ 115 lbs.
6 @ 125 lbs.
4 @ 135 lbs.
4 @ 145 lbs.
3 @ 150 lbs.
3 @ 150 lbs.
4 @ 145 lbs.
4 @ 135 lbs.
6 @ 125 lbs., 6 @ 115 lbs., 6 @ 105 lbs., 6 @ 95 lbs.
* Barbell Squats
8 @ bar
8 @ 95 lbs.
8 @ 135 lbs.
8 @ 165 lbs.
8 @ 185 lbs.
6 @ 205 lbs.
6 @ 225 lbs.
4 @ 245 lbs.
4 @ 255 lbs.
3 @ 265 lbs.
2 @ 275 lbs.
4 @ 245 lbs.
4 @ 225 lbs.
6 @ 205 lbs., 6 @ 185 lbs., 6 @ 165 lbs., 6 @ 135 lbs.
* Cable Lateral Raises / Cable Front Raises
10 @ 15 lbs. / 10 @ 15 lbs.
8 @ 20 lbs. / 8 @ 20 lbs.
8 @ 25 lbs. / 8 @ 25 lbs.
6 @ 30 lbs. / 6 @ 30 lbs.
6 @ 35 lbs. / 6 @ 35 lbs.
4 @ 40 lbs. / 4 @ 40 lbs.
6 @ 30 lbs., / 6 @ 30 lbs., 6 @ 25 lbs. / 6 @ 25 lbs., 6 @ 20 lbs. / 6 @ 20 lbs.
* Machine Rear Delt Flys
10 @ 80 lbs.
10 @ 100 lbs.
8 @ 120 lbs.
6 @ 140 lbs.
4 @ 160 lbs.
4 @ 180 lbs.
4 @ 180 lbs.
4 @ 160 lbs.
6 @ 140 lbs., 6 @ 120 lbs., 6 @ 100 lbs.
* Barbell Shoulder Shrugs
10 @ 185 lbs.
10 @ 275 lbs.
8 @ 345 lbs.
6 @ 405 lbs.
4 @ 425 lbs.
4 @ 425 lbs.
6 @ 345 lbs., 6 @ 275 lbs., 6 @ 185 lbs.
* Running on the Track / Hitting the heavy bag
17 minutes total. 2 laps running, 90 seconds on the bag, repeat.
* Ab Wheel Rollouts / Standing Dumbbell Arnold Presses / Dumbbell Rear Delt Rows
8 / 6 @ 30 lbs. / 6 @ 30 lbs.
8 / 6 @ 35 lbs. / 6 @ 35 lbs.
8 / 6 @ 40 lbs. / 6 @ 40 lbs.
8 / 6 @ 45 lbs. / 6 @ 45 lbs.
8 / 6 @ 35 lbs. / 6 @ 35 lbs.
* Foam Rolling
Hamstrings, Calves, Quads, Lower Back
* Stretch
Workout Totaled 2 hours and 40 minutes."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-02-2017, 12:05 PM #2437Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/02/2017 - Bike at Work
Biked 24.7 miles in 1:27:42, 16.9 mph average speed. Decent ride today. My riding buddy pieced together a strange route today, so I wasn’t able to take off and push the pace on him. I think that might have been his evil plan from the start!"If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-03-2017, 05:25 AM #2438Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/3/2017 – Workout with my Son
Got to the gym at 5:10 am.
* Stretch
* Warmup
17 minutes on the Arc Trainer.
* Incline Dumbbell Press Press
12 @ 50 lbs.
10 @ 60 lbs.
8 @ 70 lbs.
5 @ 80 lbs., 5 @ 70 lbs., 6 @ 60 lbs., 6 @ 50 lbs.
* Wide, Prone Grip Lat Cable Pulldowns
12 @ 130 lbs.
10 @ 170 lbs.
8 @ 197.5 lbs.
6 @ 225 lbs., 6 @ 190 lbs., 6 @ 170 lbs., 6 @ 150 lbs.
* Front Squats
10 @ 45 lbs.
10 @ 65 lbs.
10 @ 75 lbs.
8 @ 85 lbs., 6 @ 65 lbs., 6 @ 45 lbs., 6 @ bodyweight.
* Seated Overhead Dumbbell Press
12 @ 40 lbs.
10 @ 50 lbs.
8 @ 60 lbs.
6 @ 65 lbs., 6 @ 55 lbs., 6 @ 50 lbs., 6 @ 45 lbs.
* Decline Crunches, Twisting Crunches, Alternated
20, 20, 20, 20
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout totaled 1 hour and 19 minutes."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-03-2017, 10:52 AM #2439Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/03/2017 - Run at Work
Ran 6.80 miles in 1:05:00, 9:34 per mile. Good run today. Awesome weather for a run today, 68 and sunny with a breeze. Fall and Spring are definitely the best times for running in New England. I’m able to push the pace more without overheating."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-04-2017, 07:02 AM #2440Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/4/2017 – Day 3 of my 3 day split
Got to the Gym at 5:25 am.
* Stretch
* Warm-up
13 Minutes on the Arc Trainer
* EZ-Bar Wide Grip Bicep Curls
10 @ 50 lbs.
10 @ 60 lbs.
8 @ 70 lbs.
8 @ 80 lbs.
6 @ 90 lbs.
4 @ 100 lbs.
3 @ 110 lbs.
4 @ 100 lbs.
6 @ 80 lbs., 6 @ 70 lbs., 6 @ 60 lbs.
* Barbell Bench Press
10 @ 115 lbs.
10 @ 145 lbs.
8 @ 165 lbs.
8 @ 185 lbs.
6 @ 205 lbs.
4 @ 225 lbs.
2 @ 230 lbs.
2 @ 235 lbs.
4 @ 225 lbs.
4 @ 215 lbs.
4 @ 205 lbs.
6 @ 185 lbs., 6 @ 165 lbs., 6 @ 145 lbs.
* Dumbbell Concentration Curls
10 @ 40 lbs.
8 @ 50 lbs.
6 @ 55 lbs.
4 @ 60 lbs.
4 @ 60 lbs.
4 @ 60 lbs.
6 @ 50 lbs., 6 @ 45 lbs., 6 @ 40 lbs.
* Barbell Incline Press
10 @ 95 lbs.
10 @ 125 lbs.
8 @ 145 lbs.
6 @ 165 lbs.
6 @ 175 lbs.
4 @ 185 lbs.
4 @ 190 lbs.
4 @ 180 lbs.
6 @ 170 lbs.
6 @ 160 lbs., 6 @ 140 lbs., 6 @ 120 lbs.
* Sumo Barbell Deadlifts
8 @ 135 lbs.
8 @ 135 lbs.
8 @ 185 lbs.
8 @ 225 lbs.
6 @ 255 lbs.
6 @ 285 lbs.
4 @ 305 lbs.
4 @ 325 lbs.
4 @ 315 lbs.
4 @ 305 lbs.
4 @ 285 lbs.
6 @ 275 lbs.
6 @ 245 lbs., 6 @ 225 lbs.
* Icarrian Pec Fly Machine
10 @ 200 lbs.
8 @ 240 lbs.
6 @ 280 lbs.
6 @ 305 lbs.
6 @ 325 lbs.
4 @ 350 lbs.
6 @ 305 lbs.
6 @ 260 lbs., 6 @ 200 lbs.
* Running on the Track / Hitting the heavy bag
15 minutes total. 2 laps running, 90 seconds on the bag, repeat.
* Hollow Spoon Crunches / One-Legged Glute Raises / Pushups
8 / 6 each side / 8
8 / 6 each side / 8
8 / 6 each side / 8
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout Totaled 2 hours and 45 minutes."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-04-2017, 11:29 AM #2441Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/04/2017 - Bike at Work
Biked 25.1 miles in 1:27:03, 17.3 mph average speed. Good ride today. I was solo, and on the hybrid, but the weather was awesome, so I couldn’t pass up a ride. Finally took the road bike into the shop. I’m looking a new derailleur, hanger, cable, and the wheel needs trued. Estimate was less than I expected, so thats good."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-05-2017, 06:03 AM #2442Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/5/2017 – Workout with my Son
Got to the gym at 5:10 am.
* Stretch
* Warmup
17 minutes on the Arc Trainer.
* Barbell Bench Press
12 @ 135 lbs.
10 @ 165 lbs.
8 @ 195 lbs.
5 @ 215 lbs., 6 @ 185 lbs., 6 @ 155 lbs.
* Wide Grip Seated Cable Rows
12 @ 170 lbs.
10 @ 210 lbs.
8 @ 250 lbs.
6 @ 290 lbs., 6 @ 230 lbs., 6 @ 190 lbs., 6 @ 150 lbs.
* Hex-Bar Deadlifts
10 @ 145 lbs.
10 @ 195 lbs.
8 @ 225 lbs.
6 @ 255 lbs., 4 @ 225 lbs., 6 @ 195 lbs., 6 @ 145 lbs.
* Standing Overhead Barbell Press
12 @ 75 lbs.
10 @ 95 lbs.
8 @ 115 lbs.
6 @ 135 lbs., 6 @ 115 lbs., 6 @ 95 lbs., 6 @ 75 lbs.
* Knee Raises
12, 12, 12, 12
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout totaled 1 hour and 15 minutes."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-05-2017, 11:14 AM #2443Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/05/2017 - Bike at Work
Biked 24.3 miles in 1:24:46, 17.2 mph average speed. Good ride today on the hybrid today. Awesome weather for October, high 70’s and sunny."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-06-2017, 06:43 AM #2444Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/6/2017 – Day 1 of my 3 day split
Got to the gym at 5:15 am.
* Stretch
* Warm-Up
13 Minutes on the Arc Trainer
* Wide Grip Cable Lat Pulldowns
10 @ 110 lbs.
10 @ 150 lbs.
8 @ 177.5 lbs.
6 @ 205 lbs.
4 @ 225 lbs.
4 @ 237.5 lbs.
4 @ 225 lbs.
6 @ 210 lbs.
6 @ 190 lbs.
6 @ 170 lbs. 6 @ 150 lbs., 6 @ 130 lbs.
* Standing Overhead Triceps Extensions, Prone Grip Bar
10 @ 55 lbs.
10 @ 65 lbs.
8 @ 75 lbs.
6 @ 85 lbs.
4 @ 95 lbs.
4 @ 100 lbs.
4 @ 95 lbs.
4 @ 90 lbs.
6 @ 85 lbs.
6 @ 75 lbs., 6 @ 65 lbs., 6 @ 55 lbs.
* Leg Press, Single Leg
10 @ 105 lbs.
8 @ 125 lbs.
8 @ 135 lbs.
8 @ 145 lbs.
8 @ 155 lbs.
8 @ 165 lbs.
8 @ 175 lbs.
10 @ 145 lbs., 10 @ 105 lbs.
* Bent Over Dumbbell Rows
10 @ 80 lbs.
8 @ 95 lbs.
8 @ 110 lbs.
6 @ 120 lbs.
6 @ 130 lbs.
6 @ 130 lbs.
5 @ 130 lbs.
4 @ 130 lbs.
6 @ 120 lbs.
6 @ 105 lbs., 6 @ 95 lbs., 6 @ 85 lbs.
* Icarrian Calf Machine
10 @ 200 lbs.
10 @ 280 lbs.
10 @ 360 lbs.
8 @ 400 lbs.
8 @ 400 lbs.
10 @ 320 lbs., 10 @ 240 lbs.
* Narrow Grip Bench Press
10 @ 115 lbs.
10 @ 145 lbs.
8 @ 165 lbs.
6 @ 185 lbs.
4 @ 205 lbs.
4 @ 215 lbs.
4 @ 205 lbs.
4 @ 195 lbs.
6 @ 185 lbs.
6 @ 165 lbs., 6 @ 145 lbs., 6 @ 125 lbs.
* Romanian Deadlifts
8 @ 135 lbs.
8 @ 185 lbs.
8 @ 235 lbs.
6 @ 275 lbs.
4 @ 305 lbs.
4 @ 325 lbs.
3 @ 345 lbs.
4 @ 305 lbs.
6 @ 255 lbs., 6 @ 205 lbs.
* Running on the Track / Hitting the heavy bag
15 minutes total. 2 laps running, 90 seconds on the bag, repeat.
* Narrow Grip Chinups / Decline Crunches, Twisting Crunches, Alternated
3 / 16 + 25 lbs.
3 / 16 + 25 lbs.
3 / 16 + 25 lbs.
3 / 16 + 25 lbs.
3 / 16 + 25 lbs.
* Foam Rolling
Hamstrings, Calves, Quads, Lower Back
* Stretch
Workout Totaled: 2 hours and 46 minutes."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-06-2017, 10:55 AM #2445Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/06/2017 - Run at Work
Ran 6.40 miles in 59:52, 9:21 per mile. Excellent run today. Overcast and cooler today, so we run instead of biked. This was an out and back run on the trail, and I ran the second half about 15 seconds per mile faster than the first half. First run under 9:30 average in quite a while."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-10-2017, 06:00 AM #2446Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/10/2017 – Workout with my Son
Got to the gym at 5:10 am.
* Stretch
* Warmup
17 minutes on the Arc Trainer.
* Barbell Bench Press
15 @ 135 lbs.
12 @ 165 lbs.
10 @ 185 lbs.
7 @ 205 lbs., 6 @ 175 lbs., 6 @ 155 lbs., 6 @ 135 lbs.
* Wide Grip Seated Cable Rows
15 @ 170 lbs.
12 @ 210 lbs.
10 @ 230 lbs.
8 @ 250 lbs., 6 @ 210 lbs., 6 @ 170 lbs., 6 @ 150 lbs.
* Front Squats
10 @ 45 lbs.
10 @ 75 lbs.
10 @ 85 lbs.
8 @ 95 lbs., 6 @ 75 lbs., 6 @ bodyweight.
* Standing Overhead Barbell Press
15 @ 75 lbs.
12 @ 95 lbs.
10 @ 115 lbs.
8 @ 125 lbs., 6 @ 105 lbs., 6 @ 85 lbs., 6 @ 75 lbs.
* Knee Raises
12, 12, 12, 12
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout totaled 1 hour and 13 minutes."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-11-2017, 12:07 PM #2447Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/11/2017 - Bike at Work
Biked 25.1 miles in 1:25:05, 17.7 mph average speed. Good ride today. The rain held off, so we were able to get out today. Good pace today, and I’m still on the hybrid. I really need to call the bike shop and see if my road bike is done."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-12-2017, 06:39 AM #2448Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/12/2017 – Workout with my Son
Got to the gym at 5:10 am.
* Stretch
* Warmup
17 minutes on the Arc Trainer.
* Incline Dumbbell Press Press
15 @ 50 lbs.
12 @ 60 lbs.
10 @ 70 lbs.
8 @ 75 lbs., 6 @ 65 lbs., 6 @ 60 lbs., 6 @ 50 lbs.
* Wide, Prone Grip Lat Cable Pulldowns
15 @ 130 lbs.
12 @ 157.5 lbs.
10 @ 185 lbs.
8 @ 210 lbs., 6 @ 170 lbs., 6 @ 150 lbs., 6 @ 130 lbs.
* Leg Press, PWO
12 @ 230 lbs.
10 @ 410 lbs.
10 @ 500 lbs.
8 @ 575 lbs., 6 @ 485 lbs., 6 @ 395 lbs., 6 @ 305 lbs.
* Seated Overhead Dumbbell Press
12 @ 40 lbs.
10 @ 50 lbs.
8 @ 60 lbs.
8 @ 60 lbs., 6 @ 50 lbs., 6 @ 45 lbs., 6 @ 40 lbs.
* Decline Crunches, Twisting Crunches, Alternated
75
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout totaled 1 hour and 21 minutes."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-12-2017, 11:05 AM #2449Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/12/2017 - Run at Work
Ran 7.80 miles in 1:14:05, 9:30 per mile. Excellent run today. Took the long route across the river since the weather was so nice, and ran a consistent pace the whole distance. Felt good to just eat up some miles."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-13-2017, 06:51 AM #2450Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/13/2017 – Day 3 of my 3 day split
Got to the Gym at 5:20 am.
* Stretch
* Warm-up
13 Minutes on the Arc Trainer
* Barbell Bench Press
10 @ 115 lbs.
10 @ 145 lbs.
8 @ 175 lbs.
6 @ 195 lbs.
4 @ 210 lbs.
4 @ 220 lbs.
3 @ 230 lbs.
3 @ 225 lbs.
4 @ 215 lbs.
6 @ 205 lbs.
8 @ 185 lbs.
6 @ 165 lbs., 6 @ 145 lbs., 6 @ 135 lbs.
* Prone Grip Bar Biceps Curls
10 @ 55 lbs.
10 @ 75 lbs.
8 @ 95 lbs.
6 @ 105 lbs.
4 @ 115 lbs.
3 @ 120 lbs.
4 @ 115 lbs.
4 @ 105 lbs.
6 @ 95 lbs.
6 @ 85 lbs., 6 @ 75 lbs., 6 @ 65 lbs.
* Barbell Incline Press
10 @ 105 lbs.
10 @ 125 lbs.
8 @ 145 lbs.
6 @ 165 lbs.
4 @ 175 lbs.
3 @ 185 lbs.
4 @ 175 lbs.
4 @ 165 lbs.
6 @ 155 lbs.
6 @ 145 lbs., 6 @ 125 lbs., 6 @ 115 lbs.
* Sumo Barbell Deadlifts
8 @ 135 lbs.
8 @ 135 lbs.
8 @ 185 lbs.
8 @ 235 lbs.
6 @ 265 lbs.
4 @ 285 lbs.
4 @ 305 lbs.
4 @ 315 lbs.
3 @ 325 lbs.
4 @ 305 lbs.
4 @ 305 lbs.
4 @ 285 lbs.
6 @ 255 lbs., 6 @ 235 lbs.
* Dumbbell Concentration Curls
10 @ 40 lbs.
8 @ 50 lbs.
6 @ 55 lbs.
4 @ 60 lbs.
3 @ 65 lbs.
4 @ 60 lbs.
6 @ 50 lbs., 6 @ 40 lbs.
* Dumbbell Chest Fly
10 @ 20 lbs.
10 @ 25 lbs.
10 @ 30 lbs.
8 @ 35 lbs.
8 @ 40 lbs.
6 @ 45 lbs.
4 @ 50 lbs.
8 @ 30 lbs.
* Running on the Track / Hitting the heavy bag
15 minutes total. 2 laps running, 90 seconds on the bag, repeat.
* Hollow Spoon Crunches / Glute Raises / Pushups
8 / 8 / 8
8 / 8 / 8
8 / 8 / 8
8 / 8 / 8
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout Totaled 2 hours and 44 minutes."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-13-2017, 11:16 AM #2451Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/13/2017 - Bike at Work
Biked 12.5 miles in 0:44:07, 17.0 mph average speed. Well that was a crappy ride. I finally get my road bike back from getting the derailleur fixed, and it worked great. Problem was the 3 flat tires in 12.5 miles. The first one was a major blowout at over 20mph. I think that damaged the tires itself. 3 miles later another blowout, and then final hissing leak at 12.5 miles. I used up all the tubes and CO2 cartridges I had, so I was done. Now I need to replace the tire, the tubes I used, the CO2 cartridges. I also need to smooth out the damage to the edge of the rim from the first blowout. There last 2 rides have been very expensive!
"If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-16-2017, 06:48 AM #2452Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/15/2017 – Workout with my Son
Got to the gym at 6:45 am.
* Stretch
* Warmup
17 minutes on the Arc Trainer.
* Barbell Bench Press
12 @ 135 lbs.
10 @ 165 lbs.
8 @ 185 lbs.
6 @ 205 lbs.
4 @ 225 lbs., 4 @ 205 lbs., 6 @ 185 lbs., 6 @ 165 lbs.
* Wide Grip Seated Cable Rows
12 @ 170 lbs.
10 @ 210 lbs.
8 @ 245 lbs.
6 @ 270 lbs.
4 @ 305 lbs., 4 @ 265 lbs., 6 @ 225 lbs., 6 @ 185 lbs.
* Hex Bar Deadlifts
12 @ 145 lbs.
10 @ 215 lbs.
8 @ 245 lbs.
6 @ 275 lbs.
4 @ 305 lbs., 4 @ 255 lbs., 6 @ 215 lbs., 6 @ 165 lbs.
* Standing Overhead Barbell Press
12 @ 75 lbs.
10 @ 95 lbs.
8 @ 115 lbs.
6 @ 135 lbs.
4 @ 145 lbs., 6 @ 125 lbs., 6 @ 105 lbs., 6 @ 95 lbs.
* Hollow Spoon Crunches / Glute Raises / Pushups
10 / 6 / 10
10 / 6 / 10
10 / 6 / 10
10 / 6 / 10
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout totaled 1 hour and 39 minutes.
10/16/2017 – Day 1 of my 3 day split
Got to the gym at 5:15 am.
* Stretch
* Warm-Up
13 Minutes on the Arc Trainer
* Wide Grip Cable Lat Pulldowns
12 @ 110 lbs.
10 @ 130 lbs.
8 @ 150 lbs.
8 @ 170 lbs.
8 @ 185 lbs.
8 @ 197.5 lbs.
8 @ 205 lbs.
8 @ 190 lbs.
8 @ 170 lbs.
8 @ 150 lbs. 8 @ 130 lbs., 8 @ 110 lbs.
* Standing Overhead Triceps Extensions, EZ-Curl Bar
12 @ 40 lbs.
10 @ 50 lbs.
8 @ 60 lbs.
8 @ 70 lbs.
8 @ 80 lbs.
8 @ 80 lbs.
8 @ 70 lbs.
4 @ 100 lbs.
8 @ 60 lbs., 8 @ 50 lbs., 8 @ 40 lbs.
* Leg Press Machine, Single Leg
12 @ 67.5 lbs.
10 @ 87.5 lbs.
8 @ 100 lbs.
8 @ 112.5 lbs.
8 @ 125 lbs.
8 @ 125 lbs.
8 @ 112.5 lbs.
8 @ 87.5 lbs., 8 @ 75 lbs., 8 @ 67.5 lbs.
* Bent Over Dumbbell Rows
12 @ 70 lbs.
10 @ 80 lbs.
8 @ 90 lbs.
8 @ 100 lbs.
8 @ 105 lbs.
8 @ 110 lbs.
8 @ 115 lbs.
8 @ 105 lbs.
8 @ 95 lbs., 8 @ 85 lbs., 8 @ 75 lbs.
* Icarrian Calf Machine
12 @ 200 lbs.
10 @ 240 lbs.
8 @ 280 lbs.
8 @ 300 lbs.
8 @ 320 lbs.
8 @ 340 lbs.
8 @ 360 lbs.
12 @ 260 lbs.
* Narrow Grip Bench Press
12 @ 115 lbs.
10 @ 135 lbs.
8 @ 155 lbs.
8 @ 165 lbs.
8 @ 175 lbs.
8 @ 185 lbs.
7 @ 175 lbs.
8 @ 155 lbs., 8 @ 135 lbs., 8 @ 115 lbs.
* Romanian Deadlifts
12 @ 115 lbs.
10 @ 165 lbs.
8 @ 195 lbs.
8 @ 215 lbs.
8 @ 235 lbs.
8 @ 255 lbs.
8 @ 235 lbs.
8 @ 195 lbs., 8 @ 165 lbs.
* Running on the Track / Hitting the heavy bag
17 minutes total. 2 laps running, 90 seconds on the bag, repeat.
* Narrow Grip Chinups / Decline Crunches, Twisting Crunches, Alternated
2 / 16 + 35 lbs.
2 / 16 + 35 lbs.
2 / 16 + 35 lbs.
1 / 16 + 35 lbs.
* Foam Rolling
Hamstrings, Calves, Quads, Lower Back
* Stretch
Workout Totaled: 2 hours and 40 minutes."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-16-2017, 10:38 AM #2453Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/16/2017 - Run at Work
Ran 6.75 miles in 1:04:09, 9:30 per mile. Excellent run today. Cool, Cloudy and Windy today, so we decided to run instead of bike. I’m in a 9:30 pace groove, which is ok after being around 10:00 all summer."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-17-2017, 05:21 AM #2454Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/17/2017 – Workout with my Son
Got to the gym at 5:10 am.
* Stretch
* Warmup
17 minutes on the Arc Trainer.
* Incline Dumbbell Press Press
15 @ 50 lbs.
12 @ 60 lbs.
10 @ 70 lbs.
6 @ 80 lbs., 6 @ 70 lbs., 6 @ 60 lbs., 6 @ 50 lbs.
* Wide, Prone Grip Lat Cable Pulldowns
12 @ 130 lbs.
10 @ 157.5 lbs.
8 @ 185 lbs.
6 @ 210 lbs., 6 @ 170 lbs., 6 @ 130 lbs., 6 @ 110 lbs.
* Leg Press, PWO
12 @ 270 lbs.
10 @ 450 lbs.
8 @ 540 lbs.
6 @ 620 lbs., 6 @ 530 lbs., 6 @ 440 lbs., 6 @ 350 lbs.
* Seated Overhead Dumbbell Press
12 @ 40 lbs.
10 @ 50 lbs.
8 @ 60 lbs.
8 @ 60 lbs., 7 @ 50 lbs., 7 @ 40 lbs.
* Knee Raises
10, 10, 10, 10
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout totaled 1 hour and 23 minutes."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-17-2017, 09:57 AM #2455Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/17/2017 - Run at Work
Ran 6.40 miles in 58:08, 9:05 per mile. Excellent run today. I guess I broke out from the 9:30 rut, and crushed the run today. It’s amazing how much faster I can run in the cooler weather."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-18-2017, 07:03 AM #2456Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/18/2017 – Day 2 of my 3 day split
Got to the gym at 5:20 am.
* Stretch
* Warmup
13 minutes on the Arc Trainer.
* Standing, Overhead Barbell Press
12 @ 75 lbs.
10 @ 95 lbs.
8 @ 105 lbs.
8 @ 115 lbs.
8 @ 120 lbs.
8 @ 125 lbs.
8 @ 120 lbs.
8 @ 115 lbs.
8 @ 115 lbs.
8 @ 105 lbs., 8 @ 95 lbs., 8 @ 85 lbs.
* Barbell Squats
12 @ bodyweight
12 @ 45 lbs.
10 @ 95 lbs.
10 @ 135 lbs.
8 @ 155 lbs.
8 @ 175 lbs.
8 @ 185 lbs.
8 @ 195 lbs.
8 @ 205 lbs.
8 @ 215 lbs.
8 @ 205 lbs.
8 @ 195 lbs.
8 @ 175 lbs., 8 @ 155 lbs., 8 @ 135 lbs.
* Dumbbell Power Partials / Dumbbell Front Raises
12 @ 15 lbs. / 12 @ 15 lbs.
10 @ 20 lbs. / 10 @ 20 lbs.
8 @ 25 lbs. / 8 @ 25 lbs.
8 @ 30 lbs. / 8 @ 30 lbs.
8 @ 30 lbs. / 8 @ 30 lbs.
8 @ 25 lbs. / 8 @ 25 lbs.
8 @ 20 lbs. / 8 @ 20 lbs., 8 @ 15 lbs. / 8 @ 15 lbs., 8 @ 10 lbs. / 8 @ 10 lbs.
* Machine Rear Delt Flys
12 @ 60 lbs.
10 @ 80 lbs.
8 @ 100 lbs.
8 @ 120 lbs.
8 @ 140 lbs.
8 @ 140 lbs.
8 @ 140 lbs.
8 @ 140 lbs.
8 @ 120 lbs., 8 @ 100 lbs., 8 @ 80 lbs.
* Barbell Shoulder Shrugs
12 @ 185 lbs.
10 @ 275 lbs.
8 @ 325 lbs.
8 @ 355 lbs.
8 @ 375 lbs.
8 @ 375 lbs.
8 @ 355 lbs.
8 @ 325 lbs., 8 @ 275 lbs., 8 @ 235 lbs.
* Running on the Track / Hitting the heavy bag
17 minutes total. 2 laps running, 90 seconds on the bag, repeat.
* Barbell Z-Press
These are done sitting on the floor, no back support, doing an overhead barbell press.
220 reps in 10 minutes with 50 lbs.
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout Totaled 2 hours and 36 minutes."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-18-2017, 10:49 AM #2457Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/18/2017 - Bike at Work
Biked 25.3 miles in 1:25:17, 17.8 mph average speed. Good ride today. Finally, a un-eventful ride on my road bike. No mechanical troubles, no flat tires, YEAH! I didn’t warm up as much as they said, only 52 when I went out, but still a nice day for a ride with the sunshine and very little wind."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-19-2017, 11:16 AM #2458Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/19/2017 - Bike at Work
Biked 25.1 miles in 1:22:18, 18.3 mph average speed. Excellent ride today. Now that I have a little trust in the bike again, I was able to let loose a little bit, and pick up the pace from yesterday. Weather warmed up, so we were able to go back to short sleeves, which was nice."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-20-2017, 07:07 AM #2459Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/20/2017 – Day 3 of my 3 day split
Got to the Gym at 5:20 am.
* Stretch
* Warm-up
13 Minutes on the Arc Trainer
* Barbell Bench Press
15 @ 115 lbs.
12 @ 135 lbs.
10 @ 155 lbs.
8 @ 165 lbs.
8 @ 175 lbs.
8 @ 185 lbs.
8 @ 190 lbs.
8 @ 195 lbs.
8 @ 190 lbs.
8 @ 185 lbs.
8 @ 175 lbs.
8 @ 155 lbs., 8 @ 145 lbs., 8 @ 135 lbs.
* Prone Grip Bar Biceps Curls
15 @ 55 lbs.
12 @ 65 lbs.
10 @ 75 lbs.
8 @ 85 lbs.
8 @ 90 lbs.
8 @ 85 lbs.
8 @ 80 lbs.
8 @ 70 lbs., 8 @ 60 lbs., 8 @ 50 lbs.
* Barbell Incline Press
15 @ 95 lbs.
12 @ 115 lbs.
10 @ 135 lbs.
8 @ 145 lbs.
8 @ 155 lbs.
8 @ 160 lbs.
8 @ 165 lbs.
8 @ 155 lbs.
8 @ 145 lbs.
8 @ 135 lbs., 8 @ 125 lbs., 8 @ 115 lbs.
* Sumo Barbell Deadlifts
12 @ 135 lbs.
12 @ 135 lbs.
10 @ 185 lbs.
8 @ 215 lbs.
8 @ 235 lbs.
8 @ 245 lbs.
8 @ 255 lbs.
8 @ 265 lbs.
8 @ 275 lbs.
8 @ 255 lbs.
8 @ 235 lbs.
8 @ 215 lbs., 8 @ 185 lbs.
* Dumbbell Concentration Curls
15 @ 30 lbs.
12 @ 40 lbs.
10 @ 45 lbs.
8 @ 50 lbs.
8 @ 50 lbs.
8 @ 50 lbs.
8 @ 40 lbs., 8 @ 35 lbs., 8 @ 30 lbs.
* Dumbbell Chest Fly
15 @ 20 lbs.
12 @ 25 lbs.
10 @ 30 lbs.
8 @ 35 lbs.
8 @ 40 lbs.
8 @ 30 lbs., 8 @ 25 lbs., 8 @ 20 lbs.
* Running on the Track / Hitting the heavy bag
15 minutes total. 2 laps running, 90 seconds on the bag, repeat.
* Hollow Spoon Crunches / Glute Raises / Pushups
10 / 10 /10
10 / 10 /10
10 / 10 /10
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout Totaled 2 hours and 45 minutes."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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10-20-2017, 11:41 AM #2460Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
10/20/2017 - Bike at Work
Biked 26.5 miles in 1:31:54, 17.3 mph average speed. Good ride today. We pieced together a new route today, and ended up climbing an ugly hill because of a detour. Weather was a little cooler, but it was still a nice day."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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