Exercise Log 10.7.13 (Back Day + Cardio)

I always bug my friends on Facebook with exercise updates, well why not bug everyone on the whole internet by posting them on my blog instead? These are all for my personal reference, but I like sharing.

Today was back and shoulder day, my back exercise was compromised of some iso-lateral high rows, deadlifts, dumbbell rows, curl bar bent over rows, lateral pull downs and chin ups. Shoulders did some light dumbbell overhead presses superset with reverse dumbbell flys, then side raises with even lighter weight and good form with foward dumbbell shoulder flys. Trap shrugs because trap shrugs are fun, rotator cuff “innies and outties” with the lightest possible weight superset with pushups. Decided to wrap up with a light run, 2 miles @ 7mph on the treadmill with a finisher of a minute and a half of running at a steep incline as hard as I could, no breaks from start to finish.

All in all refreshing evening… but I feel like I did in fact go through more exercises than these ones listed, like I forgot a couple… but I should be glad I remember what I do! Maybe I need to add ginkgo biloba to my supplement list, give the brain a little pep!

We are definied by our Muses...

Projects & Links

The Thomas Jefferson Blog

My book that I wrote about a founding father who finds himself lost in time, set in the 2003-2006 post 9/11 Bush era of politics. Free for reading online, although I’ve abandoned efforts to get it published.
Read the Thomas Jefferson Blog ≫

Know True Evil

A small wallpaper page dedicated to those who lost their lives to the carelessness of government gone wrong.
Know True Evil ≫

Socialism WORKS!

Socialism WORKS! is a short website presentation I put together years ago with help from a friend. It is something of a snarky take on Socialism, critical of the advantages of Socialism from various origins of the idea.
Read Socialism WORKS!

Xavier’s Blog

My good friend Xavier Von Erck’s personal blog, he’s also the director of all the pjfi.org websites incidentally.
EvilVigilante.com ≫

The Perverted Justice Foundation

Perverted Justice Foundation Inc. is a non-profit organization which works with law enforcement to help track and prosecute online predators. I help administrate all the sites on this network, in fact many of you may know me from my work there. If you don’t though, check it out.
PJFI.org ≫