Workout 11-Jul-2010 (aka “Maybe I’m on to something here”)

Weigh in 307 (down 4 from last weigh in) Chest: Flat dumbbell bench press 4×14 40lbs Incline dumbbell bench press 4×14 40lbs Incline cable flyes 3×14 40lbs Triceps: Dumbbell kickbacks 3x15lbs Rope pulldowns 3×15 50lbs (Superset with kickbacks) Overhead press 3×15 35lbs Cardio: Time: 40min +5min cooldown Calories burned: 699 Distance: 2.91 miles (3.24mi total including cool down) Notes: Cheat day was Saturday. I didn’t overeat but I had what I wanted. Morning 3 eggs over easy, double order of hashbrowns (scattered, smothered, covered, diced), and a side of sausage with sweet tea to drink Midday BBQ brisquet, smoked sausage, …

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Workout 09-Jul-2010 (aka ” Something here”)

Legs: Dumbbell squats 4×15 35lbs Shoulders: Shoulder rollers 4 sets (1 set is 30seconds forward, 30seconds backward) Front raises 4×15 Shoulder presses 4×15 35lbs Cardio: Time: 40min +5min cooldown Calories burned: 676 Distance: 2.86 miles (3.18mi total including cool down) Notes: I missed yesterday…Woke up feeling like crap and felt that way most of the day..I ended up passing out @7pm and slept all the way through..Guess I needed the break. Still felt a bit off today but I was able to push through it. Although I’m not happy with the day’s workout or cardio..Dropped off a bit but I’ll …

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Workout 07-Jul-2010 (aka “Focus grasshoppa”)

Back: Lat pulldowns 4×15 70lbs Close grip pulldowns 4×15 70lbs Reverse pulldowns 4x70lbs Biceps: Dumbbell curls 4×15 30lbs Hammer curls 4×15 30lbs Forearm curls 4×20 15lbs Cardio: Time: 40min +5min cooldown Calories burned: 687 Distance: 2.89 miles (3.21mi total including cool down) Notes: Shit day at work…Feel like I half assed the weights..I couldn’t focus..Next time maybe focus more on stretching before working out to relax. Cardio felt good. Power was out when I got home so I ended up going to subway and having a footlong roast beef sub…Not thrilled about it, but I’m not beating myself up…I’m still …

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Workout 06-Jul-2010 (aka “Yea…I got nothing”)

Weigh In: 311lbs Chest: Flat bench press with dumbbells 3×15 40lbs Incline bench press 3×15 35lbslbs Decline bench press 2×15 25lbs Triceps: Rope pulldowns 5×15 60lbs Cardio: Time: 40min +5min cooldown Calories burned: 673 Distance: 2.86 miles (3.17mi total including cool down) Notes: Nothing of note today…Moved up the weight today as well as cardio…Worked through it all non-stop so I’ll run this program for 2 weeks and then bump up again.

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Workout 02-Jul-2010 (aka “Hammer Time”)

Back: One arm dumbbell rows 4×15 each side 35lbs Wide grip pulldowns 3×15 60lbs Narrow grip pulldowns 3×15 60lbs Biceps: Dumbbell curls 4×15 each arm 25lbs Forearm curls 3×15 each arm 15lbs Hammer curls 4×15 25lbs Cardio: Time: 30min +5min cooldown Calories burned: 533 Distance: 2.17 miles (2.49mi total including cool down) Notes: Felt really good after the workout today. I’m going to bump cardio to 40min next week. Also going to add some more weight since this week has been a lot of sets and a lot of reps. Had 2 oat and honey bars with a cup of …

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Workout 01-Jul-2010 (aka “I could have thrown up after cardio, but I didn’t”)

Chest: Flat bench press with dumbbells 3×14 35lbs Incline bench press with dumbbells 3×14 35lbs Incline flyes with dumbbells 4×20 10lbs Triceps: Dumbbell kickbacks 3×15 15lbs Overhead dumbbell presses 3×12 35lb Cardio: Time: 30min +5min cooldown Calories burned: 517 Distance: 2.13 miles (2.45mi total including cool down) Notes: pretty big lunch today..healthy but I ate too much. felt good throughout entire session. I’ve noticed over the last few sessions that I start out strong, then fade towards the end. Today I focused on keep a steady pace all the way through.

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