Alphonzawill's BodyBlog

Legs & Cardio

Alphonzawill — Sat, 26 May 2007 22:25:38 +0000

Today was a good day. I say that because i was able to focus on what i need the most which is cardio. I am so used to hitting the weights, that sometimes it is hard to focus on cardio. I cut my workout down so that i would have time to hit the cardio up. Here’s what i did:

Leg extensions 4 sets of 12-20 reps

Leg curls 4 sets of 10-15

Squats
5 sets of 10

Leg presses 4 sets of 15

I usually do a lot more leg presses and i usually do calf raises. Today, I cut it short to focus on cardio. I got 30 minutes of cardio in. I have to stay focused on this cardio. They say cardio is the key to shedding fat. I already eat pretty clean. I’ll do 30-45 minutes of cardio on workout days and 1 hour on non work out days. I will pick it up as time progresses. Tomorrow is a cardio and abs day. I’ll let you know how it goes.

Cardio

Alphonzawill — Sat, 26 May 2007 00:31:34 +0000

I am currently trying this slow burn cardio. It is when you do anywhere from 45 minutes to 1 hour on the treadmill all while keeping your heart rate in the fatburning range. It isn’t hard at all. It is just boring as hell. Anyway, I tried to do my chest yesterday, but my shoulder was bothering me so i started the slow burn cardio for an hour. It helped because i had a magazine in front of me. My main focus is to focus on the cardio. I want to get at least four one hour sessions per week plus 1 or 2 30 minute sessions. I would like to try thid for 6 weeks, check the results and go from there. Tell me what you think.

Where I’m at

Alphonzawill — Sat, 26 May 2007 00:08:13 +0000

Wassup yall, I am on a quest to drop 40 lbs. by september. I haven’t worked out on a consistent basis since college and that was ten years ago. My shoulder and schedule have held me up since i have been in Iraq ( the last 2 years). Not anymore, I now have a set schedule. I work 12 hours a day 7 days . So for once, I have a set schedule. My shoulder is still giving me problems, but i’ll work around it. I’ll get going on push ups and lift as long as it doesn’t bother me to much. I won’t allow this shoulder to hold me back from my goals. I am currently 6′0′’, 265. I will be 225 in september. Yes, I still have a desire to do the stupid ego lifting, but for the most part, I have been lifting pretty smart. I’m not trying tobe a mass monster. I would like tolook nice. Anyway, I done my back the other day. Here is what i done:

Wide pulldowns 2 warm up sets and 5 working sets from 100 to 180lbs

Seated Rows-5 working sets from 100 to 200lbs

Dumbell Rows- 4 sets from 75 to 95lbs

Hammer rows 5 sets from 2 plate to 4 plates on each side

All sets are from 10 to 15 reps.

Welcome!

Alphonzawill — Fri, 25 May 2007 23:55:40 +0000

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