#rfm

exercise 07172026

bike ride to the gym

worked lifeguard job 445a to 10a

3 x 10 lat pull

3 x 7 dips

3 x 10 tricep press

3 x 10 row

6 x 5 overhead press

30 minutes on the step mill

6 x 5 seated press

bike ride to McD and then home

the gym workers received Hershey kisses

only a couple swimmers early and then water aerobics at 915a. there was a summer kids camp this week and they swam inside on the other days but outside in the water park this morning from 830a to 945a. my 6a coworker was on time and good to work with. another coworker was supposed to come in at 9a and he didn't show up

exercise felt super. felt strong on all weights and cruised through the step mill

breakfast = 1 cup of coffee and 1 granola bar and an apple at the gym

lunch = walmart protein shake and 2 McD chicken sandwiches and some french fries

bought a few groceries at Kroger

top left = grasshopper friend by my bicycle parking spot

upper middle = watching 2 early swimmers

lower middle = great water park weather

bottom = looks like someone almost drove through the fence and into the canal at McD

exercise 07162026

bike ride to the gym

8 x 10 incline sit ups (sit up bench upholstery has been replaced)

3 x 10 pec machine

3 x 10 lat raise

3 x 10 low row

45 minute spin class

3 x 10 cable row

3 x 10 cable press

bike ride home

the gym workers and lifeguards received Hershey kisses

exercise felt good. spin class was great. we exercised with medium weights as well as riding the bike

breakfast = cup of coffee and apple at the gym. two boiled eggs and two pieces of toast and a yogurt at home

top left = incline sit up bench with new upholstery

upper middle = someone lost what was left of their blue jean shorts in the middle of the road. not much material left so they may not have noticed the difference

lower middle = part of a space ship that was next to the sidewalk. must have fallen from the sky last night

bottom = mini pink flamingos that were part of a fund raiser

the curdled ice cream is still surviving next to the sidewalk. all the rain down here hasn't disturbed it

exercise 07152026

bike ride to the gym

worked lifeguard job 445a to 10a

8 x 10 crunches

3 x 10 pec machine

3 x 10 lat raise

3 x 10 low row

30 minutes on the step mill

bike ride to Kroger, then home

the gym workers received Hershey kisses

work went great. a few swimmers early and then swim team from 7a to 9a. water aerobics was inside due to rain today from 830a to 930a

exercise felt good. the incline sit up bench was out of service due to the bench pad being reupholstered. one of my gym friends did her sit ups on the incline bench with a foam yoga mat on top and that seemed to work so i will try that tomorrow

breakfast = coffee and an apple at the gym and 2 granola bars at the gym

picked up the sale paper at Kroger and some discounted cinnamon rolls and yogurt and bagels

lunch = walmart protein shake and tuna salad sandwich and chips and a cinnamon roll

napped for about 30 minutes

middle = watching swim team

bottom = incline sit up bench

exercise 07142026

bike ride to the gym / pouring rain

3 x 10 lat pull

3 x 7 dips

3 x 10 tricep press

3 x 10 row

6 x 5 overhead press

45 minute spin class

6 x 5 seated press

the gym workers received Hershey kisses

breakfast = 1 cup of coffee and an apple at the gym

exercise felt great. spin class was super. we climbed hills and more hills

torrential rain kept many people away from the gym. there was some street flooding and car crashes associated with the rain and also some water in a few houses

i'm trying to help a neighbor who drove their car through some water and now it won't start. tried jumping their battery with my truck and that didn't work. now charging their battery to see if it may start

brunch = 2 boiled eggs and a toasted bagel with cream cheese

kept Eugene for a couple of hours while my wife went to her MRI appointment

top left = i was the only person on the walking track this morning

upper middle = only 3 people in spin class

lower middle = Peanut napping on the couch. i gave her another half can of cat food and she gobbled it up

bottom = looking out the window at the gym and you can kinda see the rain coming off the gym roof

exercise 07132026

bike ride to the gym

worked lifeguard job 445a to 10a

8 x 10 incline sit ups

3 x 10 pec machine

3 x 10 lat raise

3 x 10 low row

30 minutes on the step mill

3 x 10 cable row

3 x 10 cable press

bike ride home

the gym workers received Hershey kisses

a few swimmers early and then just 2 members of the swim team from 7a to 9a. the lights in the natatorium blinked a couple of times due to the stormy weather but electricity stayed on. the water park is closed today due to the stormy weather

1 pack of famous amos chocolate chip cookies from the vending machine and a granola bars and apple and 1 cup of coffee for breakfast

exercise felt super!!

one of the guys at the gym offered to give me a ride home due to the rain. the rain stopped before i rode home so i was ok

ham/cheese sandwich and protein shake and corn chips and 3 cookies for lunch

napped for 50 minutes

top left = walking around the indoor track

upper middle = watching one of the swim team guys

lower middle = pickle ball courts active with the rainy weather outside

bottom = stormy clouds on my way home

hope you have a peaceful afternoon and evening..

the sidewalk ice cream cup has curdled >> after the break for picture

exercise 07112026

bike ride to the gym

8 x 10 incline sit ups

3 x 10 pec machine

3 x 10 lat raise

3 x 10 low row

30 minutes on the step mill

3 x 10 cable row

1 x 10 cable press; my shoulder didn't feel like doing more

bike ride home

the gym workers received Hershey kisses

half a cinnamon roll and coffee and a granola bar for breakfast

exercise felt great

managed to get home before the rain

top left = pink flowers in the park. they look like mini azaleas but i'm not sure

bottom = someone didn't like their ice cream and left it by the sidewalk. the ants seemed to like the ice cream

exercise 07102026

bike ride to the gym

worked lifeguard job 445a to 10a

3 x 10 lat pull

3 x 7 dips

3 x 10 tricep press

3 x 10 row

6 x 5 overhead press

30 minutes on the step mill

6 x 5 seated press

bike ride home

the gym workers received Hershey kisses

only a few swimmers early and then swim team from 7a to 9a and water aerobics at 915a. also the Air Force special warfare candidates were in this morning around 830a. i rescued a little frog from the pool area and put him outside.

exercise felt super. felt strong on all weights and cruised through the step mill

breakfast = 1.5 cups of coffee and 1 granola bar and an apple at the gym

lunch = walmart protein shake and peanut butter toast

bought a few groceries at Kroger. prices are up, again.

top left = juvenile praying mantis outside the gym where i park my bicycle

middle = watching the swim team swim

bottom = Air Force special warfare candidates getting some instruction from their coach. it was good to see them back. they have been gone to a pool in Lake Charles since the end of February due to our pools being resurfaced

exercise 07092026

bike ride to the gym

8 x 10 incline sit ups

3 x 10 pec machine

3 x 10 lat raise

3 x 10 low row

45 minute spin class

3 x 10 cable row

3 x 10 cable press

bike ride home

the gym workers and lifeguards received Hershey kisses

exercise felt good. spin class was great. we exercised with medium weights as well as riding the bike

breakfast = cup of coffee and apple at the gym. two boiled eggs and two pieces of toast and a yogurt at home

sorted out my Medicare insurance selection. i turn 65 in a couple of months and will switch from employer subsidized health insurance to government subsidized insurance

wife's MRI got moved up to July 14

mowed youngest daughter's yard. temperature = 93F with feels like 104F. the mowing took less than an hour and i'm accustomed to the heat so it didn't feel that bad

top left = weights for spin class

bottom = patriotic decoration at the gym