Good afternoon,

@Frick, it sounds like your knee could use some rest.  I am with you hooks seem less cumbersome.  Also, getting outside is a good idea too, before SUMMER heat gets me.

@Perth, have you tried doing your leg workout on a bosu ball? (bosu.com)  It makes you work harder all over.  I am doing lunges (walking) & squats with machines as my last 12.

@Bobby, thanks for your input and I will give it a try.

Have a good weekend,

Tonja

9ers

Traveling this week...

Frick hope the knees are getting better. Hopefully your pool 'block' party is almost done. I think I am almost done. All block now down...egg rock almost done a half a yard to go...less than a ton...nothing.

Perth excellent job on the plank...keep Going strong.

Tonja hopefully you gave yourself enough down time before kicking it back in on the 5/25 I think you said six week work out.

Me, I am floundering a little this week do to travel. No lifts but hit Cardio hard. I'll probably extend my C2 one week and call this week a Mulligan (did I spell that right? -golfers). Eating not pure this week but better than I thought. Eating purer is starting to taste better than not so pure...especially with the way you feel afterwards.

Be Stronger 9 ers and enjoy the weekend

@ Bobby, yes I think I injured my knee schlepping the 80 # bags of Mortar around.  Basically, twisted it while navigating over a knee-wall (pun intended).  I have been really easy on it this week.  That seems to help, but I sure miss my runs on the beach.  

This weekend, I finished the block party (nice pun there, Run...) and mixed another 800 # of quikcrete to reinforced the walls.  i am ready to stucco the walls and lay 180 marble coping bricks on top of them.  That should be the last of the heavy lifting on this project.  My neighbor is bringing in a bobcat to help with moving dirt around once the pool guys finish.

This is week five of what was supposed to be a 4-5 week project...

As for diet and exercise, both are easy now that I am home.  Look forward to a good UBWO tomorrow.  As for the Testosterone injections, I have noticed only nomial changes thus far.  Also, I will be changing dosage to weekly (50ml) instead of 150 every 3 weeks.  This is in line with the recommendation from pfizer based on half-life of the product (8 days).

Frick glad you are on the mend and that the blocks are in place. I know what you mean about project creep. I thought I was done. I was out of town for 9 days. Came home today. The spouse has more plans. Two more ton of rock on order for pick up. More pick axing. Chain Gang Work out 2 coming up this week. Road trip eating could have been better. Missed several lift days. Ugh! Rode close to 100 miles over three days on a mountain bike in the evening after work. Gotta get back to the lifting and now am taking the endurance riding up a notch. The MPH was great compared to the end of last bike season. I think all thanks to BFL C 1.

Keep it strong 9ers

OK 9ers...

Tonight I am back to plankin’...

Back to liftin’ - UBWO...

And to my teenage soccer playing rebellious daughter ( I love you man)...you better start training for the cross Michigan bike ride cause thanks to BFL there is a new daddy in town. Last week my rides on my 20 year old Mountain Bike were about 5 mph faster on average than they were toward the end of our ride across Michigan last year. Wait ‘til daddy gets out the new road bike with low friction tires, better bearings and a set of gears built for speed and not for trail hills. Just saying ;-)

Better start training little girl or daddy will be calling you a taxi every night to bring you up to the finish line with him.

One nice thing about being angry (in a loving way) when you ride... is that riding at max speed is nothing and the distance is even less. Thanks BFL for giving me extra strength and less mass to pull around the neighborhood.

I am feeling so pumped for this bike challenge and for the next 6 weeks of this BFL challenge. Like a perfect storm. Good things are starting to all come together…though I better watch the smack talk…she might be the one calling the taxi for me.

Bring it on 9ers we are at mid field. Time to finish the back half of the challenge strong!

For those who have a need to know. I went to the wood shed today. Planked 3:32.

Five Munute Plank here we come!

Be strong 9ers

Good morning,

Still hanging in there and I believe that I learned why you need a break.........I can't get over being tired/exhausted every day since Friday!  So, it looks like I will keep the gym & cardio up, but just not hitting my 10s just keep the routine.  Hopefully, this rest time will be back on track by Tuesday.  

Run you kill me with all that you do... good luck on the biking.  I also have an old mountain bike & I need to get the dust off of it and start riding again.  My 4 year old would probably enjoy riding with his Mom too (if he could just get the balance even with training wheels).  I would love to see pics of the landscaping too.  

Frick how's the knee?  I actually got outside to run in the country - I had to watch for snakes!  They are everywhere this year.  I can't say I jogged the whole 2.8 miles, but I will give it 45%!  I bought the hooks at Sports Authority - so much easier than the straps - why would you use the anything else.  I know I am uncoordinated, but still!

Keep it up & I will be back next week (stronger).

Tonja

Hey gang. Seems like I use this forum as a complaints office. Angry as an old man returning soup in a deli. The knee is getting better through rest but last night I slammed my toe square into a 2x4 in the garage. Probably karma for blessing my son out for cutting his foot while barefoot...long story short, black, blue, but probably not broken.

Had a really good UBWO yesterday and hit my 10’s pushing new levels on the weights.  Will try to do the same with LBWO today.  Since I can’t run, I might as well lift.  Diet is spot on, no issues there, no temptations on the horizon

Here's the photos of my workout room as promised  500 block, ~8 yards of concrete and 1 ton of mortar.

OK not much time here but I gotta say it.

First Frick - I hope the toes mend quickly. Now you gotta tell me...where you did hide the bulldozer and the crane. Your project…that is insanity (I guess like the work out) at its finest. That pool and spa will be amazing when it is finished. Hey, any of your neighbors moving out in the next year...I want to swim in that pool...just saying. I think my project is on a different economy of scale. I will have to move up really close when I take a photo so you can see it. Great job and I am sure it will be over before you know it.

Tonja - I feel a little tired as well but not at the start between my C1 and C2 as I had 9 days off. It in fact gave me a little more energy and my lifts seem to jump up a little in performance at the beginning of C2. So rest can be good. Yeah get your bike out and enjoy the adventure with your four year old. Before you know it she will be 16 wanting you to chase her all across the state. Kids are such a blessing. I am just really blessed that mine still wants to hang around lots with mom and dad. I hope you find a little more energy and if I remember right you were going to go for six weeks-ish and then rest a little (at least I thought that was what you said at the start of C2 is that correct). If you do take a break...just don't go away for too long...

be strong 9ers tonight we ride ;-)

9ers - UBWO done today. I did not do one all last week with travel and I can tell. After work there was not much time so I chose to ride a mountain bike outside in the fresh Kentucky air amongst the Quarter Horses.

How are the rest of you doing? There are a few that have been quiet for a while. All you guys and gals OK? Everybody still in the 9er life raft? Let’s paddle it home group!

OMG Frick- I think you should enter that project in the International Honey-Do List competition! No, forget the entry, I'll award you (and yours!) the Grand Prize...which is simply the enjoyment that back yard oasis will provide for years and years! Bravo!

Continuing to trudge the happy road to Slim City...but with my genetics maybe I should aim for Toned Town as I am a bit too squatty to ever be slim! But as I type that I realize that slim is not one of my goals anyway! Well-toned is what I am after...and the ability to take my shirt off this summer with confidence and pride (does that sound shallow??)

Nonetheless, I am doing it on a daily basis and am getting some results--Oh yeah, I almost forgot-- I buttoned the top button on those pants!! Will download a pic later--gotta run now.

Yes, we are beasts!

B-O-B-B-Y

Excellent job on the pants.

They say clothes make the man...

...and you are 'da man'

Keep it strong!

Haven't posted in several days, so I am checking in to see how everyone is doing!  Lookin' good!  

I am still motivated as I am ending week 7.  Definitely see changes and have lost inches.  Had a little set back this week when I pulled my hamstring,,ugh!!  I was lifting stone (new flowerbed) which weighed about 50 pounds, 38 of them, trying to use my legs and twisted just right.  I was too sore on Monday so didn't exercise.  Tuesday I did but was pretty guarded with my leg.  Way too sore Wednesday so I rested but managed to get through my workout tonight.  Had my protein drink, vitamins and IBUPROFEN!   Sore, so we'll see how things are by tomorrow.  Might be another rest day.  :(  Frustrating to say the least but glad it's not my back.  Anyway!! Happy to see you are all doing so well!

Mosher

Mosher - hope the hammie heals up quick. I heard landscaping was bad for you...that is all I will be doing this holiday weekend ugh! But 38, 50 bolders...I think you are a contender with Fricks block competition.

Who will win?

Weights by mother nature (bolders) vs man made weights (blocks).

Hope you can get back at it soon.

For me still hang in there.

I gotta a bike ride on June 23rd that I have to train for ...riding across MI.

So I Will be doing a little more cardio mix up endurance cross training...like running...biking...if only I could do both at once...hummmm!

@ Run4 LOL

Mosher, good to hear from you.  Like Donkey said in Shrek, "That is a niiiiiiiice rock, I love what you've done with the place...can we hang out?"  Keep up the good work.

I just finished a 52 minute digfest FOR EXERCISE.  I brought in 3 truckloads of dirt but shoveled and wheelbarrowed my way through lunch.  Even though there is a backhoe and bobcat parked next to the piles.  Ironically, my spreadsheet and HRMonitor were only 5 calories apart when I keyed in the minutes - 676 calories.  Excel ROCKS...

Have a good holiday weekend gang.  Grill chicken, not burgers.   A Bubba Burger has 35 gr of fat and 415 cal.  That's a whole lot of shakin' goin on.

Crank it gang.

Frick