Thursday November 12th. Started training with my wife.

rear deltoid 30/10 40/10 50/5

pec fly 40/10 50/10 55/10

seated row 50/10 55/10 60/10

shoulder press 90/10 100/10 130/3

pec deck 43/10 48/10 53/10

chest press low 40/10 50/10 60/9.5

chest press high 40/10 50/10 60/7

glute 25×2/15 25×2/15

crunch 15/25 20/25 25/20

20 minutes horizontal bike "This thing is turning my baby batter into a milkshake."
Saturday November 14th Working with wife

cable fly 35/10 40/10 50/10

cable curl 35/10 40/10 50/10

tricep pulldown 50/10 60/15 70/15 80/10

db fly 15/15

incline bench 70/2

db row 100/10 100/5 100/5

leg press 130/20 150/25

leg curl 30/10 40/10

leg extension 50/15 40/15 40/20

crunches 30/30 25/45 20/50

lat pull down 50/10

bike 10 minutes
stair stepper 10 minutes 13 floors 312 steps great pyramid

Tuesday November 17th by myself

bench 20/10 40/10 50/10 70/6 80/3 90/3 100/2

ohp 20/10 40/10 50/8 70/3 60/4 50/6

bent over row 100/5 90/5 80/5 70/5

cable fly standing 40×2/10 50×2/10 lateral 40×2/10 50×2/10 bicep 30×2/10 tricep pd 60/10 70/10 80/10 90/10 100/10 (whole stack baby!)

bicep curl 40/5 45/3 46.5/2 30/10

db curl 15×2/10 20×2/10 30×2/10

mid row 50/10 40/10 30/10 20/10

Thursday November 12th. Started training with my wife.

rear deltoid 30/10 40/10 50/5

pec fly 40/10 50/10 55/10

seated row 50/10 55/10 60/10

shoulder press 90/10 100/10 130/3

pec deck 43/10 48/10 53/10

chest press low 40/10 50/10 60/9.5

chest press high 40/10 50/10 60/7

glute 25×2/15 25×2/15

crunch 15/25 20/25 25/20

Saturday November 14th Working with wife

cable fly 35/10 40/10 50/10

cable curl 35/10 40/10 50/10

tricep pulldown 50/10

incline bench 40/5 50/5 60/5 70/1

bench 50/10 70/10 80/5 90/3 100/2

ohp 40/10 60/5 70/3

bb row 100/5

cable fly 25/30 40/15 50/5

one arm db pull 45/10 65/5 75/2 (both sides)

triceps ext 30/10 40/10 50/6 60/3

lat pull down 35/10 45/6 55/3

elliptical 800 meters 8 minutes

Sunday 9th: elliptical 20 minutes hill climb 1-3 no lifting

Tuesday 11th:

standing cable cross over 25/25 50/5 60/5

incline bench 60/3 70/2

bb row 100/10

seated row 100/2 60/5

shoulder press 25/10 40/10 60/10 80/5 100/3 130/2 (whole stack)

horizontal leg press 100/8 150/15

bicep curls 35/5 30/10 25/10 23/10

my work out is a combination of free weights and machines from:http://www.sportsartfitness.com/

with cardio mixed during the week.

Eliptical 800 meters 11:30
196 reps with 910kg moved 1 hour Tuesday 11/2/09

Eliptical 800 meters 10:01

http://gailandrocco.blogspot.com/

I even shaved my stomach! Weird, I know. Anything to keep me focused on my tasks. I got the idea to write on my mirror with white board markers so I can make to do lists, and add some motivational stuff.

"Expect good things."

I did very well at eating the right amounts yesterday. A few curb balls came my way (being invited to dinner) yet, I stayed the course. My wife said she is proud of me. I’m proud of me.  China is much easier to healthy, if I remain closer to native aesthetics about food and body.
42 days to change a habit?

I did 35 sit ups, stretched, and a little Kung Fu on the rooftop as China comes to life in the morning. Some of the ol’ gals around here put me to shame with their morning exercise. More power to them and me.  I waited for the Sun but it was a bit cloudy this morning. Yet the golden light danced around the clouds and I knew I had been rewarded for being a good fat man today.

I’m taking it slow, I know. Later I will get my measurements, weight, and photos up.

George S. Patton
You’re never beaten until you admit it.

http://quotations.about.com/cs/inspirationquotes/a/WeightLoss1.htm

I have alot of work to do get settled back in the flat. Lots of unpacking, cleaning, and organizing.

"The journey of a thousand miles begins with one step." - Chairman Mao

When I came back last night (Thursday) my trainer indicated that we would not be working out, instead my first official Gung Fu (Kung Fu) lesson! We warmed up with stretching and balancing on my toes and heels. We then proceeded to learn some basic punches and blocks. I even got a chance to practice on the "wooden dummy" seen in old skool Bruce Lee films. I was stoked, and got a good work out of it. I’m not sure if I’ll get the weights again or not (language barrier). Still, I look forward to another session of Gung Fu (three nights a week).

I’m making an effort to eat better here in China. I hope to find some help. I’m concerned about carbs, MSG, and other good sources of protein. Drinking lots of water  and doing my best to reprogram myself into a healthy PMA.

My workout consisted of bench presses, pull downs, rows, db overhead press, seated + standing leg extensions, db  squats.  These were in  15-20 reps at  3 sets with a minute rest period between sets.  I’m not sure about the weight  as it’s in kilograms, but it seemed to be just enough to be tired at the end.  Michael was keen on getting me to work my legs and only with his encouragement would I ever consider db squats and standing leg extensions. The gym is about 9 years old and is pretty basic, but I like it. It’s the kind of place Rocky would work out and that’s what I need.

My new friend Chris goes there and asked me if I was "pooped", I admitted that I was as it’s been over 6 months since I set foot in a gym. He also suggested that I would "break some records" there. I hope to get some pictures on Tuesday.

I also got an impromptu Kung Fu lesson on the wooden dummy. This is the first one I’ve ever seen outside of Bruce Lee movies, so I was pretty stoked to try it.