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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Workout 30-Jun-2010 (aka “Lunges are of the devil”)

Morning: Push ups 3×20 Crunches 5×20 Legs: Dumbbell squats 3×12 35lbs (form sucked) Calf raises 3×20 45lbs (set 1 toes forward, set 2 toes out, set 3 toes in) Lunges 3×15 35lbs Machine squats 1×10 50lbs (these were on a pully machine…didn’t feel even) Shoulders: Forward dumbbell raises 3×15 each shoulder 10lbs Lateral shoulder raises 3×10 10lbs Dumbbell shrugs 4×20 45lbs Shoulder rotations forward 30sec, reverse 30sec, rest 1min 3 sets Cardio: Time: 30min +5min cooldown Calories burned: 494 Distance: 2.09 miles (2.40mi total including cool down) Notes: skipped oats today..had a late sushi lunch and powered through on that.

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Workout 29-Jun-2010

Morning: Push ups 3×20 Crunches 5×20 Back: Dumbell rows 4×12 with forced reps on all sets 35lbs Twist and pull (not really sure the technical name) 4×12 35lb (cable) Over all I’m disappointed with my back workout..Due to the lack of equipment my workout was really limited Biceps: Machine straight bar curls 2×12 40lbs, 2xfailure 20lbs Concentration curls 2×12 25lbs each arm, 2xfailure 25lbs each arm Standing curls 3×12 20lbs Cardio: Time: 30min Calories burned: 482 Distance: 2.08 miles (2.37mi total including cool down) Notes: Was able to complete without stopping…I ate some oats an hour before my workout..Seems to …

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Workout 28-Jun-2010

Morning: Pushups 3×20 Crunches 5×20 Chest: Flat bench press with dumbbells 4×12 (forced reps on last set) 25lbs Incline bench press with dumbbells 4×12 (forced reps on last set) 25lbs Cable flys 4×12 35lbs Incline bench flys 4×12 10lbs (light weight to test shoulder stability) Triceps: Nosebreakers 4×12 35lbs Overhead head tricep press 3×12 25lbs Cable rope pulldown 4×12 35lbs Cardio: Time: 30min Calories burned: 476 Distance: 2.06 miles (2.35mi total including cool down) Notes: Bottomed out with about 10min left..Try adding some carbs 1 hour before next workout to see if that helps..

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