cawiau’s BodyBlog

Final Numbers for today :

Pre-Cardio (Meal 1)
1 Aple

Post Cardio (Meal 2)
1 scoop of Protein Shake
10 Almonds
10 Cashews

Meal 3
Brocoli
1 Slice Avocado
Chicken breast

Meal 4
10 Celery Stick
Can of Tuna
10 Almonds
1o Cashews

Meal 5 (Pre-Workout)
3 Leaf Lettuce
3 Slice Tomato
2 slice of beaves Beaves
Salmon

Meal 6 (Post Workout)
1 scoop of Protein Shake
2 handful of Almonds and Cashews

 Meal 7
3 Spoon of Cottage Cheese
1 Spoon of peanut butter
I decided to just have a fruit before my cardio starting today. No reason really, just felt a little too full yesterday morning, so will keep it light with one fruit. Also I love my new diet…don’t have the time to get hungry :p

Weight Lifting
Squats 205*10 225*10 275*10 305*7
Deadlifts 225*7 225*8 305*2 275*3 275*7
Hack Slide 180*15 270*10 360*8 360*7
Back Extensions 110*15 150*14 190*10 210*10
Standing Calves Raises 300*20 300*15 300*15 300*12

Post Workout Cardio

Elliptical

Time : 35 minutes
Resistance : 8
Incline : 10
Distance : 3.41  miles

Comment : Everything was good today. I think I kinda pulled a muscle while trying to deadlift 305 which is why I lowered it after. Besides that everything was good!

Cardio

Elliptical

Time : 40 minutes
Resistance : 8
Incline  : 10
Distance : 3.93 miles

Comments: Got to the gym too late to get into the spinning class. It was full. So did cardio on the elliptical instead.

Final Numbers for today :

Pre-Cardio (Meal 1)
1 scoop of Protein Shake
1 spoon of Flax seed
1 Aple

Post Cardio (Meal 2)
1 scoop of Protein Shake
10 Almonds
10 Cashews
1 Nectarine

Meal 3
Brocoli
1 Slice Avocado
Chicken breast

Meal 4
10 Carrot Stick
10 Celery Stick
Can of Tuna

Meal 5 (Pre-Workout)
3 Leaf Lettuce
3 Slice Tomato
2 slice of beaves Beaves
Salmon

Meal 6 (Post Workout)
1 Nectarine
30 Almonds
25 Cashews
Cottage Cheese
Peanut Butter
1.- Forgot the almonds in cashews in my rush to leave the house…so only had them later on.
2.- Only had six meals instead of 7 because got one at like 10 PM and should be in bed before midnight!

Weight Lifting

Isolate Flat Bench Press 90*12 180*8 180*7 200*6 200*5
Isolate Incline Press 90*12 180*6 180*6 200*3 200*4
Machine Pech Flye 130*12 150*8 150*10 170*9
Incline Dumbell Press 60*4 60*5 60*3 60*5
Cable Crossovers 60*12 70*9 70*9
Machine Ab Crunches 90*20 90*20 110*8

Comment: Today I got to the gym only to realise I forgot my shorts. So had ot drive home to get my shorts and drive back to the gym…Really out of ordinary because usually I would just go home and forget about working out :p So that cut my workout session short and no cardio

Cardio

Cicling

Time : 33.06 minutes
Distance : 3.68 miles

Comments :It was a nice cardio session. Had to cut it short since I was running late for work.The alarm woke me up at 6 AM, I went to the bathroom than came back to my room. Said I would lay in bed for an extra 5 minutes but did not put the alarm on. Next thing I know, it was 9 AM when I woke up. So went for a quick bycicle run and came back home to go to work.
SHouldn’ t have laid back in bed

Weight Lifting

Isolate Shoulder Press 90*14 140*8 190*3 160*6 160*6
Standing Shrugs 270*14 270*12 360*7 360*6 360*5
Seated Dumbell Press 50*8 50*8 50*7 60*4 60*3
Barbell Upright Row 85*8 85*8 85*7 95*5 95*6
Front Cable Upright Row 60*9 65*7 65*8
Griper 90*20 90*20 135*12 135*12
Post Workout Cardio

Elliptical

Time : 25 minutes
Resistance : 6
Incline : 10
Distance : 2.25   miles

Comment: I changed my workout schedule a little and liked it. Had to cut cardio short because the bathroom was calling . My leg workout yesterday however short it might have been and my biking this morning ****ed me up good. I could barely get up the stairs to my room this afternoon

Ok, let’s just say my ass is killing me…and riding my bike for the first time after leg day was just not smart
I mean my quads, thighs, inner thighs, ass, knees and calves are just killing me
My plan :

Since I am a newbie in this thing, going to take it like on
1.- I will be riding my bike at least 3 times a week in the park for at least 5-7 miles each time and increase it as times goes by. This is to assure endurance and get my ass used to this thing

2- Going back to taking spinning classes. At least 2 times a week.
That is all I have so far…

Can Anyone advise how to attack the hill situation?
Yeah I am fat, but I am not that good at getting up hills on a bike.
Any advice is welcome

Cardio

Cicling

Time : 54.31 minutes
Distance : 5.70 miles

Comments:How can I put this….ok, simple. I got my ass handed to me this morning. Litteraly Never realise how many  hills were by my house until today….so alot of walking with the cycling. I think I need to go back to the drawing table and re-strategize this cycling thing. I definitely tried to bite off more than I can chew….

Weight Lifting
Squats 185*15 225*9 275*7 325*5
Angled Leg Press 630*10 720*8 810*6
Calves [Angle Leg Press Machine] 360*15 360*15 450*15 450*15

Comment:By the time I was done with my first set of squat….my energy was gone. And by the time I finished the Calves workout, I was ready to pass out! That is what happend when I go more than 40 hours without sleep than try to lift weights.
So called it quicks and came home to pass out. Did not even get to enjoy my new bike
No Sleep + Lifting Weights ——> Bad Combination