Wide Grip Pull Downs - 120×8 - 3 sets

Close Grip Pull Downs - 100×10 - 3 sets

One Arm Bent Over Rows - 30×8 - 3 sets

Cardio

I got to the gym late this morning so it basically was a warm up and cool down cardio set

10 minutes on Tredmill at level 4.0

5 minutes on tredmill at level 3.0

Workout

Decline dumbbell Bench Press - 60×10 - 3 sets

Flat Dumbbell Bench Press - 60×10 - 3 sets

Cardio

20 minutes on the StairMaster at level 6

20 minutes on the Elliptical at level 6

20 minutes on the bike at level 3

Alternate Hammer Curls - 20×12, 10×12 - 3 supersets

Concentration Curls - 20×12 - 3 sets

Seated Triceps Extentions - 40×12 - 3 sets

Bent over Ticeps Kick Backs 20×12 - 3 sets

Cardio

10 minutes on the StairMaster at level 6

10 minutes on the Elliptical at level 6

5 minute cool down on the seated bike at level 3 after work out

Leg press - 27×12, 220×12,135×12 - 3 Super sets

Leg Extetions - 80×12, 70×12, 60×12 - 3 super sets

Leg Curls - 70×12, 60×12, 50×12 - 3 super sets

Adducters - 100×12, 90×12, 80×12 - 3 Super sets

Abductors - 80×12, 70×12, 60×12 - 3 super sets

Cardio

20 Minute Tredmill 4.0 last minute at 6.0

20 minutes saitrmaster level 6 last minute level 11

20 minutes bike level 6 last minute level 8

for a total of 60 minutes of cardio and 580 calories burned just in the cardio.

I started out super setting bumbbell decline and flat bench press with dumbell flys.

Decline Dumbbell Bench Press/ Dumbell Fly - 50×12, 30×12 - 3 supersets

Flat Dumbbell Bench Press/ Dumbbell Flys - 40×12, 30×12 - 3 supersets

Triceps Pull Down - 60×12, 50×12, 45×12 - 3 supersets

CARDIO

20 minutes StareMaster, 19 minutes level   CAR6, last minute level 10

20 Minutes Elliptical Machine, 19 minutes level 6 last minute level 10

20 minutes bike, 19 minutes level 6 last minute level 8

for a total of 60 minutes of cardio.

Wide grip pull downs - 70×12,60×12,50×12- 3 super sets

Behind the head wide grip pull downs - 60×12, 50×12, 55×12- 3 supersets

Seated Row - 60×12 - 3 sets

Sewated Dumbbell rear delt rases - 12×12, 10×12 - 3 supersets

CARDIO

20 minutes on the StareMaster at level 6

20 minutes on the elliptical machine level 6

20 minuts on the bike at level 6

and the last minute of each cardio I did at level 10

totaling 60 minutes of cardio.

I know this much Cardio will burn fat as well as Muscel but right now I want to burn everything slim down the bulk up in a few months.

Secondly I have always been a big Fan of Gymnastics (Well now that I am older, my mom tryed to get me to take Gymnastics as a kid, but I was to busy ridding dirt bikes, or in my case picking my bike upp off the ground, but that is another child hood story for another time.) But sence about 1995 I started to really get into Gymnastics. So long story short this weekend the men and women of the U.S. Gymnastics world, had their Olympic trials this week end, and I noticed every time one of the young ladies came off what ever event they just finished perfourming, that they of course were breathing heavely, but each time they breathed their abs showed through their uniforms. this made me feel like a fat ass, but talk about motivating, ther men and women are in amazing shape.

I think I will stop by the local gymnastics center on my way home from work today and see what their work out regamen is.

  Hope everyine has a great day.

          Ronnie

Well the airhead I am tryed to do both at the sae time and after five months of going to the gym five days a week, for two hours of solid lifting at a time, with very little weight drop or the loss of but a couple of inches I got frustrated and gave up.. or took a break more or less.

durning this time I really looked a where I was and where I wantedto go I had gained musel all my mesurments were growing each time, and my weaight that I was lifting was growing as wel but with out eating right, and very little to no cardio each time  went to the gym I wasn’t lossing any body fat, but bulking up under all that fat and just getting bigger…

All of this burned me out, my friends were saying they never see me, I am always at the gym, and when I looked at myself in the miror or stepped on the scale, there were no results to show for it. So I took a month off (Well going once a week for 1 hour) and really read alot of magazines and work out books and really revamped my work out to fit me.

Most important I made that choice everyone one of us has to make, bulk then cut? or cut then bulk. I decided cut then bulk, so I am back at the gym four days a week for a little over two hours at a time. (10 min. cardio warm up, 5 min. stretching of the body parts that are going to be lifting, an hour of liffting all super sets, and most importantly an hour of cardio 20mins. stare master level 6, fallowed by 20 mins. tredmill fast walking at a 4.0, and top it off with 20 mins. on the bike level 3. the results my shirt is soaked in sweat by the time I am done, and my body going into shock already shows instant results.

now I know it takes time, my total weight loss plan is 4o lbs ( from 210 down to 170) then based on my results maybe lose another 5-10 lbs. and get from a 35% to under 10%. my weekly goals are to lose 1.5 pounds a week resulting a 6 pound loss a month, so it should take me around 8 months to reach my goal.

I want to thank all of you who keep tabs on mee and keep me motivated, that is the only thing that keeps me going, and please if you drop a line, keep tabs on my soda war cause that is this Superman’s Kryptonite, and feel free to leave comments and bug the hell out of me, let’s face it I need all of you. no one dose this alone.

   Ronnie

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