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Mark Cantrell

@macdiver5

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A little fun in the Aegeon Sea by @macdiver5

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a day ago

RSD 1777

5k before work and strength training at lunch.

It was chilly this morning. I had to break out the socks, sandals, long pants, gloves, and headband for warmth.

Strength training was 5/3/1 Cycle 3, Week 2 Squat / Bench day. by @macdiver5

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13 days ago

Run Streak Day 1774

I started with a 10k Tempo run. Then I went to the gym and did my strength training. Today was overhead presses and deadlifts day. by @macdiver5

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16 days ago

by @macdiver5

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19 days ago

RSD 1771

5 3 1 Cycle 3 Week 1 Squat / Bench Day

I did a 5k run this morning plus 1 extra mile that I was short yesterday. After work I went to the Wine Cellar 😁 for my strength training. I'm trying to get as consistent with lifting as I am with running. by @macdiver5

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19 days ago

RSD 1758 - strength training

5/3/1 Cycle 2 week 2 Squat / Bench day

1 mile run by @macdiver5

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a month ago

RSD 1746

Not my bike but I did think it was picture worthy.

I did my 5 mile Rehoboth boardwalk run this morning. by @macdiver5

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a month ago

RSD 1732 - 5/3/1 Workout plus a 5 mile run. Workout is detailed in the pictures.

Today was the end of an era. If you ever wondered why my screen name is Macdiver, it was from when I first started on the internet visiting Scuba Diving forums hence my initials plus diver. I haven't dove in over 10 years. Today I took all my gear to the dive shop. They will service it and sell it off. While my diving era really ended years ago, today made it feel final. by @macdiver5

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2 months ago

by @macdiver5

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2 months ago

RSD 1729

7+ mile run this morning. Around mile 6, ZZ Top "Tush" came on and I was singing along and having a good run. At lunch I was saddened to learn that Frank Bear, ZZ Top's drummer passed away on Monday. by @macdiver5

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2 months ago

RSD 1726

I went to Smithville Historic Park for my run today. It was after noon when u started so it was humid but the temps were only in the mid 70's. Even so the shirt didn't make it the 1st mile before coming off. by @macdiver5

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2 months ago

I restarted my 531 program for strength training. Tuesday was squat and bench for my main lifts and supersets of dumbbell lunges with dumbbell rows for my accessory lifts. Today was military press (overhead press) and deadlifts for my main lifts and supersets of dumbbell single leg deadlifts with lat pulldowns for my accessory lifts. Both sessions were followed by a 5k run. by @macdiver5

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2 months ago