Source factory. Electroplated cast iron dumbbell. Welcome to come and make your purchase!

I die for you you die for me we do the same

U.S. Air Force Senior Airman Jacob Mclaughlin, 52nd Civil Engineer Squadron fire protection specialist, dons a self-contained breathing apparatus (SCBA) as he responds to a simulated chemical attack as part of Exercise Swift Saber 25 at Spangdahlem Air Base, Germany.

Airman 1st Class Gretchen McCarty / USAF, April 21, 2025

Anime, One Good… One Bad

If you’d like to help support my coffee addiction, and get my blog post as they are written, please think about donating to my Patreon page. You’ll get my blog post early there. Thank you. https://www.patreon.com/StevenOaks

Hello there dear reader. Have a blog post.

First up per usual, reading. I finished 2 books since last post. Both in the All Jobs and Classes series. I’m still unpleased with…

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Dumbbell Rows

How to perform 

Exercise Description

1. Stand tall near a bench and lean forward over it

by placing one of your knees and hand on the

bench

2. Hold a dumbbell in your other hand with your

arm straight.

3. Raise the dumbbell by folding your arm and

taking your elbow past your back

4. Return to the initial position by straightening

your arm and repeat

Exercise Tips

1. Keep your neck in a neutral position

2. Keep your lower leg slightly bent

3. Maintain the normal curve of your back and

avoid slouching it

Dumbbell Rows | Gym Log Track

Back Exercises | Gym Log Track

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exercise 03162026

• 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 press
• 3 x 10 cable row
• bike ride home

the gym workers received Hershey kisses

• exercised early to be finished well before the contractors arrived for my new A/C system install. woke up at 350a and left for the gym at 410a. back home around 640a
• exercise felt good
• toast and yogurt for breakfast
• leftover rice dressing and an apple for lunch
• super windy outside and cool
• middle left = new outside a/c unit condenser
• middle right = inside a/c unit evaporator
• bottom = birds managing to eat some seed in the windy conditions
• hope you have a peaceful afternoon and evening..

go for a walk, even if it’s just around the block 🚶‍♀️

Did you know you can change your body composition even during menopause? In this article we share tips and techniques to build lean muscle. #bodycomposition #perimenopause #menopause #leanmuscle

How To Improve Body Composition During Menopause

i just went swimming for the first time in….i wanna say over a decade?

i try to move my body intentionally and mindfully, which is very difficult with chronic pain bc all i can think is “owowowowow” but i managed to swim for about 30 minutes and walked home.

this is following some recommendations from both my GP and a rheumatologist i recently saw. while i’m in the process of being evaluated for fibromyalgia and whatever else may be causing me pain, i should be treating myself like i have fibro to see if any of the tools help. one such suggestions for exercise is swimming bc it’s very low impact. and while im not sure how im feeling in relation to it versus my hypermobility, i do feel really good after this one time. so hopefully ill be able to continue?

belly

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haven’t been great about posting runs on here the past few days so these were saturday’s then this morning’s runs. I felt like hot garbage before this past saturday’s run, having had the perfect storm the day before:

- WAY too much salt

- lack of actual water

- slept terribly, stayed up too late (hockey game, then wound up from it)

- tons of caffeine

this morning’s run was okay, though, and I felt more focused when I sat down to work.

I’ll be going into overdrive a little this week with runs as I have to skip this upcoming Saturday’s long run but want to get the mileage in nonetheless; this means slow runs and earlier start times, so we’ll see how it goes.

Unit 142 Phrasal verbs 6 up/down

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Building a mental health first aid kit can make a powerful difference when anxiety, PTSD, or stress begin to take over.

In this post, I share practical tools that can help you stay grounded, connected, and moving forward—even when life feels overwhelming.

Build a Mental Health First Aid Kit — Practical Tools for Managing Anxiety, PTSD, and Stress

Asmr scratching

Something about this feels different…

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just started running a mile because i used to run cross country a lot when i was a kid….when i was little i was in the bottom 5% bmi so im taking notes. anw i just started running so heres my mile time

9:16.31

izzat good….lemme know

Sunday

March 15 2026

Was better fueled for the run than yesterday, but was more tired and the legs more sore. Along with the wind gusts and warmer than expected temps, the way I was feeling required a slow easy run. It was a slow slog but nevertheless still 8 miles. Glad to get it done, felt great afterwards, looking forward to the next one.

Unit 141 Phrasal verbs 5 on/off (2)

141.1

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Massive, massive, massive fan of stretching.

I have an entire whole body routine I try to do daily. It’s difficult to put into words how good it feels to have mobility and flexibility.

Living becomes easier.

Highly, highly, highly recommend it.