Rest day 31-Jul-2010

Today was a rest day as well as cheat meal day. I like the way I have my rest days setup. I start my workout week on Sunday and this allows me to take off Wednesday. Then workout Thursday and Friday with the next rest day on Saturday. Originally I had Saturday and Sunday as rest days but two days off back to back really had me itching to workout again. It was rather by accident that I found this pattern..But I’ll go with it for a while and see what happens. Really funny thing happened when I was getting …

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Workout 30-Jul-2010 (aka “That’s a lot of potatoes!!”)

Biceps: Dumbbell Curls 1×15 – 25lbs (Warm up) 1×10 – 30lbs 1×6 – 35lbs 1×6 – 35lbs 1×6 – 35lbs 1×4 – 35lbs Straight Bar Curls 1×10 – 35lbs 1×10 – 40lbs 1×5 – 50lbs 1×6 – 50lbs 1×4 – 55lbs Hammer Dumbbell Curls 1×10 – 35lbs 1×4 – 40lbs Back: Machine Pulldowns (wide grip) 1×15 – 90lbs (Warm up) 1×12 – 110lbs 1×8 – 130lbs 1×6 – 150lbs Machine Pulldowns (narrow grip) 1×10 – 90lbs 1×10 – 110lbs 1×8 – 130lbs 1×4 – 150lbs Cardio: Time: 30min +5min cooldown Calories burned: 479 Distance: 2.00 miles (2.33mi total including cool …

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Workout 29-Jul-2010 (aka “GOOOOOOOOOOOOAAAAL[s]”)

Chest: Flat bench dumbbell 1×14 – 35lbs (Warm up) 1×12 – 40lbs 1×10 – 40lbs 1×7 – 45lbs 1×6 – 45lbs 1×2 – 50lbs Crossover cable (machine) 1×10 – 60lbs 1×8 – 80lbs 1×8 – 80lbs 1×6 – 80lbs Decline Bench Press Dumbbell 1×8 35lbs 1×8 35lbs 1×8 35lbs Triceps: Machine rope pulldowns 1×12 – 80lbs (Warm up) 1×10 – 100lbs 1×6 – 100lbs 1×5 – 110lbs 1×3 – 120lbs Machine straight bar pulldowns 1×10 – 80lbs 1×10 – 90lbs 1×6 – 100lbs Cardio: Time: 40min +5min cooldown Calories burned: 727 Distance: 3.01 miles (3.34mi total including cool down) Notes: …

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Rest Day 28-July-2010 (aka “Which way did you say it was to the couch?”)

Notes: I didn’t intend on taking a rest day today..But the workout I’m on calls for a rest day on the 4th day…I also forgot my shorts this morning and I’m really sore from working my legs yesterday. I met with a nutritionist today at work and she really liked my mindset as well as the changes I’ve made. It’s nice to get reassurance that what I’m doing makes sense and should be beneficial. One thing I noticed this morning, I woke up extremely hungry. I’m thinking this is because I worked legs yesterday and on days I work large …

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Workout 27-Jul-2010 (aka “It’s time to play the game!”)

Shoulders: Front raises 1×15 – 15lbs (Warm up) 1×10 – 20lbs 1×8 – 25lbs 1×8 – 25lbs Press 1×10 – 25lbs 1×8 – 25lbs 1×10 – 25lbs 1×7 – 25lbs Cable lateral raises 1×10 20lbs 1×10 20lbs 1×10 20lbs 1×10 20lbs Legs: Squats (Dumbbell) 1×10 – 30lbs (Warm up) 1×10 – 35lbs 1×8 – 40lbs 1×5 – 40lbs 1×4 – 40lbs Lunges 1×10 – bodyweight 1×8 – 20lbs 1×10 – 20lbs 1×8 – 25lbs Cardio: Time: 40min +5min cooldown Calories burned: 695 Distance: 2.93 miles (3.28mi total including cool down) Notes: Cardio after lunges and squat sucks! All in all …

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Workout 26-Jul-2010 (aka “Ya’ll gonna make me lose my cool up in here!” )

Back: Pull downs (wide grip) 1×15 – 80lbs (Warm up) 1×12 – 100lbs 1×6 – 110lbs 1×6 – 110lbs Pull downs (narrow grip) 1×10 – 100lbs 1×6 – 110lbs 1×6 – 110lbs 1×6 – 90lbs Dumbbell Row (each side counts as 1 set) 1×8 35lbs 1×8 35lbs Biceps: Dumbbell curls 1×14 – 25lbs (Warm up) 1×12 – 30lbs 1×10 – 35lbs 1×7 – 35lbs 1×4 – 35lbs Hammer curls 1×8 – 30lbs 1×6 – 35lbs 1×4 – 35lbs 1×4 – 35lbs Cardio: Time: 40min +5min cooldown Calories burned: 719 Distance: 2.99 miles (3.32mi total including cool down) Notes: Nothing really …

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Workout 25-Jul-2010 (aka “Back in the saddle”)

Weigh in 304 (down 3lbs from last weigh in..down 11lbs since 7/2/2010) Chest: Flat dumbbell bench press 1×14 – 30lbs (Warm up) 1×12 – 35lbs 1×10 – 40lbs 1×8 – 40lbs Incline dumbbell bench press 1×14 – 25lbs 1×12 – 30lbs 1×10 – 30lbs 1×8 – 35lbs Triceps: Machine pushdowns (straight bar) 1×20 – 60lbs (Warm up) 1×12 – 80lbs 1×10 – 80lbs 1×10 – 80lbs Machine pushdowns (Rope) 1×10 – 70lbs 1×8 – 80lbs 1×6 – 90lbs 1×4 – 100lbs Overhead press 3×10 – 25lbs Cardio: Time: 40min +5min cooldown Calories burned: 706 Distance: 2.96 miles (3.28mi total including …

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Workout 19-Jul-2010

No weights today…I just don’t like lifting in the tiny hotel gym Cardio: Time: 40min +5min cooldown Calories burned: 759 Distance: Hotel elliptical doesn’t keep mileage..avg 148 strides per min Notes: Cardio wasn’t so bad as it was last time. I did feel myself sputtering out in the last 5 min or so but was able to push through it.

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Workout 16-Jul-2010 (aka “Longest.Cardio.Session.Evar”)

Chest: Flat dumbbell bench press 4×14 35lbs (hotel maxes out at 35lb dumbbells) Cardio: Time: 40min +5min cooldown Calories burned: 759 Distance: Hotel elliptical doesn’t keep mileage..avg 140-150 strides per min Notes: Work trip really has me spinning trying to eat right and workout…I haven’t had time made time to workout like I should. Since I can’t have liquids in the datacenter this has really kept my water intake low as well. Still not giving up..But it’s been more than a struggle everyday to do what I need to do.

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Workout 13-Jul-2010 (aka “What have I gotten myself into”)

Back: One arm dumbbell raises 4x35lbs Biceps: Dumbbell curls 1×14 25lbs, 4×10 35lbs Hammer curls 3×15 25lbs Cardio: Time: 28min +5min cooldown Calories burned: 506 Distance: No idea..the hotel elliptical doesn’t tell you distance Notes: This is proving to be harder than I thought. I’ve not eaten healthy. Of the 3 meals I’ve had here one was at buffalo wild wings (I did have a wrap but I think the onion rings cancelled it out 🙁 ). Also had Waffle House and let’s be honest, nothing at Waffle House is healthy..I’m chalking that one up to being tired and frustrated …

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