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, with mac and cheese and baked beans. Lemonade to drink

Dinner
Beef and bacon sub from subway with 20oz fanta orange

I think the next cheat day will just be a cheat meal. I felt really sick after eating all of that. It’s odd to think that only 3 weeks ago this would be a normal day of eating for me. I weighed in today since I’ll be traveling tomorrow and I don’t know if the hotel has a scale that I can trust. I’m at 307lb. When I first weighed in June 2nd I was 315lbs. It’s nice to see some progress and I also dropped a belt hole. I think from here on out I’m going to add a section to track what I eat as well. I’m sort of keeping up with calories with fitday.com but I think a record of it here and the action of documenting it will keep me honest.

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 get things back on track tomorrow.

I’m going to be in Phoenix for the next two weeks so working out and eating right is going to be a challenge. The hotel I’m staying at has a fitness room with cardio equipment but I’m not sure about weights. I’m also in an extended stay room with a kitchen so I’m hoping I can just buy some food and make it at the hotel…We shall see.

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 right around my calorie intake…

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.

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 black tea. Going to switch it to green tea next week.

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.