TechRescue’s Blog

Today I am at the fire station. We have an OK gym but at least we are able to workout at work.

Back Workout:

Dumbbell Row

35#/15

45#/12

60#/6

45#/12

Low Row

90#/15

100#/12

130#/6

100#/12

Lat Pull

80#/15

100#/12

140#/5

110#/12

Low Row

90#/15

100#/12

130#/6

100#/12

Good Morning

45#/15

65#/12

95#/10

115#/10

Chest Day:

Bench Press

• 15/70#
• 12/90#
• 6/160#
• 4/180#
• 12/90#

Dumbbell Fly

• 15/20#
• 12/30#
• 6/45#
• 12/30#

Incline Press

• 12/40#
• 10/50#
• 6/85#
• 12/40

Push-ups

• 5 Reg/5 Knees
• 7 Reg/3 Knees
• 10 Knees
• 7 Reg/8 Knees

 15 min on stair machine on the fat burning setting.

This was a great workout. I kept my form throughout the workout. At the end I was spent.

This is the start of my transformation. Let’s get real for a moment. I am fat and weak!! But, today all of that changes. My focus is going from look at how fat I am to look at my body change. You are what you think you are. I am going to take this step by step but I am not going to look back.

“A journey of a thousand miles begins with a single step.”
–  Confucius

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