cawiau’s BodyBlog

Weight Lifting
Iso-Lateral Shoulder Press 90*12 110*10 120*10 130*8
Barbell Upright Rows 75*12 85*10 95*8 95*7
Seated Dumbell Press 30*12 40*10 45*8 50*6
Lateral Machine Raises 30*9 35*8 40*8
Angled Leg Press 720*8 720*8 720*8
Leg Extensions 270*8 270*8 270*8
Calves Raises 180*14 180*15 180*15

Comment: I combined since of my thighs workout with my shoulders workout today since I missed my workout yesterday and I won’t be able to workout on Sunday (going out of town tomorow and not coming back till Sunday night.) Downside was no cardio today.
Also, diet sucked today big time.

Cardio

Elliptical

Time : 40 minutes
Resistance : 6
Incline  : 10
Distance : 3.56 miles

Comments : I reduced the resistance this morning and went slower than usual due to my legs acting pretty funny lately. So, cardio was a breeze but my legs did not act up, slow and steady.So that was good. There will be no lifting this afternoon since the CFO of my company is taking the finance department to Manhattan for dinner and a show. So that will be it for today

Weight Lifting
Wide Grip Front Pulldowns 140*12 160*10 180*7 180*7
Seated Cable Row 180*12 200*11 220*10 240*8
Iso-Lateral Rowing 180*12 230*10 250*9 280*8
One-Arm Dumbbell Bent-Over Rows 80*10 90*8 90*8 100*6
Post-Workout Cardio

Elliptical

Time      : 5 minutes
Resitance : 10
Level        : 10
Distance  : .5 miles
Comment : I really enjoyed the lifting part. I could feel the burn. Next week will see if my lifts can go up. As for the cardio, it sucked big time I guess I had a delayed reaction to my legs workout yesterday. Once I step on that elliptical, my calves and quads started to kill me like I crazy. I tried to last 5 minutes than called it quits.

Cardio

Elliptical

Time : 45 minutes
Resistance : 9
Incline  : 10
Distance : 4.46 miles

Comments : Nice cardio session. Waiting to do back later

I have a little brother (5) and a little sister (4) [yep, my mom remarried, obvious by the age difference right] and they are the love of my life. I mean seriously, I would give my life for those kids in a hearbit…they mean so much too me. I woulnd’t care if I don’t have any kids because they are like my kids.

 Anyway, I spend alot of time with them which is the reason why we are so close. I don’t need no entertainement with these two around and I already spend a small fortune on them…no joke. My schedule is usually like kiss them goodbye to school, go to work or school come home and spend time with them till they have to go to sleep.

Now with my workout schedule for the past three weeks, I had to leave home before they woke up and came back after they were asleep. So only saw them on weekends and sometime not alot since I run around alot on weekends. Today I came home after work before I head to the gym. Had to give them their giftcards for their teacher since tomorow is their last day of school (another small fortune) and they were so happy to see me.

Here comes the hard part. I had to live for the gym and my sister wrap her arms around me and start crying. She doesn’t want me to leave. My brother wraps his arm around my leg and does the same thing. They are now both crying. My heart is just braking. I stay five minutes more to calm them down and promise them to come home before they head to bed and I will put them to bed. I looked at their tearry eyes before I leave, my sister hugs me one more time and it is so sweet and so gentle that it just tears my hear apart (funnie, tears are coming to my eyes) . I finnally leave but all the time wondering, maybe I could skip this workout and just stay home with them. But still I go.

By the time I get home they all already in bed. I feel bad, really bad. It’s like I left them down. I know by tomorow they will forget about it and they will just be happy to see me. I know they will hug me and kiss and tell me they love me. I know my brother will want to play with me and fight and go ride his bycicle. I know my sister will just want us to lay on the sofa together and watch Dora for the million and ten times. But still, I cannot shake that feeling.

Me not spending as much time with them is killing me. It is yet another sacrifice that I have to make. Yet, I know that by spending less time with them now, I will guarantee that I spend more time with them in the future. I want to hear about my brother first girlfriend, i want to be hear and warn my sister about bad guys and kick their asses. After all, they told my mom the other day that once I move to my own place they are moving with me

This is so hard but I got to do it. I have to choose between spending more time with them now and not being there when they go to middle school, high school, college, get married and make me an uncle. I have been promising them to take them to ride their bikes for weeks now at the park but yet have the time…It is so hard.

I can deal with the food, I can deal with the exercise…those are easy. It is missing those times with your loved ones that are hard. Knowing I could be home wrestling with my little brother or hearing about my sister feud with her best friend at shcool, instead I was at the gym squatting. In a way, I am doing this for them as much as I am doing it for me. They depend on me, they trust me, I am their cool older brother , they cherish the ground I walk on (You do not know how it feels for someone to look at you and you can see in their eyes how much they love you and cherish you), they are my life and I don’t want to let them down. I don’t want them being sad because I died of a heart attack or diabetes and I don’t want to miss out on their life.

This isn’t easy but God it is hard. They need me…but I need to do this to be there for them. I am doing this as much for me as I am doing it for them. Hope they understand!

Weightlifting

Squats 275*11 295*10 315*8 335*8
Deadlifts 225*9 245*6 245*5 265*4
Seated Leg Curls 130*14 150*12 170*8 170*8
Calves Raise 180*8 180*10 205*12 205*20

Post Workout Cardio

Elliptical

Time : 25 minutes
Resitance : 8
Incline : 10
Distance : 2.51 miles

Comments :  Nice Workout. I did my max for squat today which is 335. Was nice, my quads were burning. Now I am tired. For some reason, my triceps are still killing me. WIll see how they feel in the morning

Cardio

Elliptical

Time : 40 minutes
Resistance : 8
Incline  : 10
Distance : 4.02 miles

Comments : Nice workout. Waiting to do legs later

Weight Lifting
Iso- Lateral Flat Bench Press 140*10 150*7 160*6 160*5
Iso Lateral Incline Press 140*8 140*5 160*4 140*6
Machine Pec Fly 100*11 100*11 120*10 120*10
Incline Dumbell Press 40*8 40*8 45*6 45*6

Post-Workout Cardio

Elliptical

Time      : 30 minutes
Resitance : 8
Incline    : 10
Distance  : 3.08 miles

Post Cardio Ab Workout

Ab workout

Torso Rotation 110*14 110*12
Machine Ab Crunches 70*15 90*15

Comment : I shouln’t have done chest today since yesterday I did triceps and biceps. My triceps were killing me and I feel that my lift could have been better if I would have taken a day in between. Anyway, we learn from our mistakes Besides that, it was ok. Not the greated but not the worst

Cardio

Elliptical

Time : 42 minutes
Resistance : 10 [ First 15 minutes]
————>8 [15 minutes]
————> 10 [5 minutes]
————> 9 [5 minutes]
————>8 [2 minutes]
Incline  : 10
Distance : 4.06 miles

Comments : Nice workout session. Enjoy the frequent changes in resistance. Was cool

Weight Lifting
Standing Barbell Curls 45*15 55*15 75*10 85*8
Standing Alternate Dunmbell Curls 30*10 35*10 40*8 45*7
Seated Alternate Hammer Curls 30*8 30*10 35*9  35*8
Cable Pushdowns 60*16 70*14 80*12 100*10
Standing Cable Triceps Extensions 60*10 65*8 60*8 65*8

Post-Workout Cardio

Elliptical

Time      : 30 minutes
Resitance : 8
Level        : 10
Distance  : 3.04 miles
Comment :This was a good workout session. Really enjoyed it. 1 more week out. A liftetime more to go