Workout 10-Aug-2010 (aka “Now what did I get myself into!?!”)

Chest: Flat bench 1×20 – 35lbs (Warm Up) 1×15 – 40lbs 1×8 – 45lbs 1×5 – 45lbs 1×5 – 45lbs 1×3 – 50lbs 1×4 – 50lbs Incline bench 1×8 – 40lbs 1×5 – 40lbs 1×4 – 40lbs 1×4 – 40lbs Triceps: Dumbbell kickbacks 1×12 – 20lbs Pushdown straight bar 1×15 – 120lbs 1×10 – 120lbs 1×8 – 120lbs 1×4 – 130lbs 1×4 – 130lbs Cardio: Time: 35min (30 min + 5 min cooldown) Calories burned: 555 Distance: 2.31 miles (2.65 with cooldown) Resistance: 7 Notes: Weight lifting felt really good. I’m going to have to really focus on getting a …

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Oh…By the way….

I’m going to be doing the City of Oaks half marathon on November 7th. I won’t be running but I’ll be doing it “road march” style. A few weeks ago I bought a pair of combat boots through The Boot Campaign. It’s such a great program $45 of every purchase goes back to the USO. When I was in the Army I went to many USO shows and got to meet the Dallas Cowboy Cheerleaders twice while I was in Korea. The USO certainly has an important place in the lives of our service members and anything I can do …

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Workout 09-Aug-2010

Shoulders: Front raises 1×12 – 25lbs (Warm Up) 1×10 – 30lbs 1×6 – 30lbs Presses 1×12 – 30lbs 1×7 – 35lbs 1×6 – 35lbs 1×3 – 40lbs Shrugs 1×20 – 50lbs 1×20 – 50lbs 1×25 – 50lbs Cardio: Time: 55min Calories burned: Unknown Distance: 3.5 miles Resistance: 7 Notes: Today was the first day of a 60 day fitness challenge at work. We started out with a 2.5 mile walk. I followed it up with my shoulder workout and attempted to hit the elliptical for my usual 30 min. I was able to go 18 min and then I just …

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Workout 08-Aug-2010 (aka “296lbs”)

Weigh In 296 (down 4lbs from last weigh in and down 19lbs since 7/2/2010) Back: straight bar wide grip 1×20 – 110lbs (Warm Up) 1×12 – 130lbs 1×10 – 150lbs 1×6 – 150lbs 1×6 – 150lbs 1×4 – 170lbs 1×4 – 170lbs 1×2 – 190lbs 1×2 – 190lbs 1×1 – 210lbs Narrow grip 1×12 – 130lbs 1×8 – 150lbs 1×6 – 150lbs 1×6 – 150lbs 1×4 – 170lbs Biceps: Dumbell curls 1×15 – 30lbs 1×8 – 35lbs 1×6 – 35lbs Preacher curls 1×12 – 45lbs 1×8 – 55lbs 1×6 – 65lbs Cardio: Time: None Calories burned: None Distance: None Resistance: …

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Rest Day 07-Aug-2010

Morning 2 sausage cheese sandwiches Midday Tomato sandwich Dinner Grilled tuna steak with foiled cooked green peppers, onions and potatoes Snack Slice of cheesecake Notes Today was cheat meal day..I couldn’t think of anything I *really* wanted so I grilled tuna and splurged on cheesecake afterwards.

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Workout 06-Aug-2010

Chest: Flat dumbbell bench 1×15 – 40lbs (Warm Up) 1×12 – 45lbs 1×8 – 45lbs 1×6 – 50lbs 1×4 – 50lbs 1×4 – 50lbs Incline dumbbell bench 1×8 – 35lbs 1×8 – 40lbs 1×6 – 40lbs 1×6 – 45lbs 1×4 – 45lbs 1×2 – 50lbs Ticeps: Pushdown (Straight bar) 1×15 – 100lbs (Warm Up) 1×10 – 120lbs 1×8 – 120lbs 1×6 – 130lbs Pushdown (Rope) 3×6 – 100lbs Cardio: Time: 35min (30min +5min cooldown) Calories burned: 576 Distance: 2.39 (2.70 with cooldown) Resistance: 7 Notes: I really need to get better about posting these so I remember what I ate…Or …

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Workout 05-Aug-2010 (aka “1000 excuses not to workout…all I need is 1”)

Shoulders: Front Press 1×12 – 25lbs (Warm Up) 1×10 – 30lbs 1×8 – 35lbs 1×6 – 30lbs 1×4 – 35lbs 1×6 – 30lbs 1×3 – 35lbs 1×3 – 35lbs Raises 1×8 – 25lbs 1×8 – 25lbs 1×6 – 25lbs Shrugs 1×15 – 50lbs (max weight at work gym) 1×15 – 50lbs 1×15 – 50lbs Cardio: Time: 35min (30min +5min cooldown) Calories burned: 576 Distance: 2.33 (2.68 with cooldown) Resistance: 7 Notes: Shoulders felt good today…As long as I take time to properly warm them up I don’t feel the impingement at all. I was supposed to work legs today…But I …

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Workout 03-Aug-2010 (aka “dude on the treadmill in front of me…Stop farting!!!”)

Biceps: Dumbbell Curl 1×15 – 30lbs (Warm Up) 1×10 – 35lbs 1×8 – 35lbs 1×6 – 35lbs 1×3 – 40lbs Straight Bar 1×12 – 55lbs 1×8 – 65lbs 1×6 – 75lbs 1×4 – 75lbs 1×3 – 80lbs Dumbbell Hammer Curls 1×10 – 35lbs 1×6 – 35lbs 1×4 – 40lbs Back: Lat bar pulldowns (Straight) 1×15 – 90lbs (Warm up) 1×15 – 110lbs 1×10 – 130lbs 1×6 – 150lbs 1×6 – 150lbs 1×4 – 150lbs Lat bar pulldowns (Narrow) 1×12 – 110lbs 1×10 – 130lbs 1×8 – 150lbs 1×6 – 150lbs Row 1×10 – 110lbs 1×8 – 130lbs 1×8 – 130lbs …

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Workout 02-Aug-2010 (aka “Insert witty line here…”)

Chest: Flat Bench (Dumbbell) 1×15 – 40lbs (Warm Up) 1×10 – 45lbs 1×8 – 45lbs 1×3 – 50lbs 1×2 – 50lbs Incline Straight Bar 1×12 – 45lbs 1×10 – 65lbs 1×8 – 85lbs 1×6 – 95lbs 1×4 – 95lbs Flyes (Machine) 1×12 – 50lbs 1×8 – 70lbs 1×8 – 70lbs Triceps: Rope Pushdowns 1×15 – 90lbs (Warm up) 1×12 – 100lbs 1×6 – 110lbs 1×2 – 120lbs 1×4 – 110lbs Overhead dumbbell push 1×12 – 30lbs 1×8 – 30lbs 1×6 – 30lbs Straight bar pushdown 1×6 – 120lbs 1×6 – 120lbs 1×4 – 130lbs Abs: 2×10 1×9 Cardio: Time: 35min …

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