cawiau’s BodyBlog

Weight Lifting
Wide Grip Front Pulldowns 150*12 160*8 180*7 180*7 200*5
Seated Cable Tows 180*12 200*12 220*12 240*8 240*8
Isolate Back Row 180*12 270*8 270*9 360*6 360*6
One-Arm Dumbell Bent Over Rows 100*10 100*10 105*8 105*8

Post Workout Cardio

Elliptical

Time : 28 minutes
Resistance : 8
Incline : 10
Distance : 2.80  miles

Comment: Good workout all considered….looking forward to legs tomorow.

Weight Lifting
Isolate Flat Bench Press 90*14 180*8 180*6 200*5 200*5
Isolate Incline Press 90*13 160*8 160*8 180*4 180*5
Incline Dumbell Press 65*5 65*4 65*3
Machine Peck Fly 110*12 110*12 140*12 140*9 140*12
Cable Crossovers 50*12 60*10 60*10 70*8 70*7

Post Workout Cardio

Elliptical

Time : 30 minutes
Resistance : 8
Incline : 10
Distance : 2.96 miles

Comment: My gym was packed today Usually I would have just turn around and head back home but decided to stay today. I had a good workout and cardio was okay even with my quads hurting a little. Now if I could get my diet to be as good as my workout

No Morning cardio today.
My legs, or actually my quads, are killing me.
So took this morning off.

Chest later today!

Weight Lifting
Isolate Shoulder Press 90*14 140*10 160*8 160*7 180*7
Standing Shrugs 270*12 270*12 360*8 360*8 360*9
Seated Dumbell Press 50*9 50*6 50*8 60*4 60*3
Lateral Raises 70*14 70*14 90*10 90*10 90*10

Post Workout Cardio

Elliptical

Time : 40 minutes
Resistance : 8
Incline : 10
Distance : 3.76  miles

Comment: Good workout all considered. Feeling good and can’t wait to get back on track diet wise!

Weight Lifting
Isolate Shoulder Press 90*14 140*10 160*8 160*7 180*7
Standing Shrugs 270*12 270*12 360*8 360*8 360*9
Seated Dumbell Press 50*9 50*6 50*8 60*4 60*3
Lateral Raises 70*14 70*14 90*10 90*10 90*10

Post Workout Cardio

Elliptical

Time : 40 minutes
Resistance : 8
Incline : 10
Distance : 3.76  miles

Comment: Good workout all considered. Feeling good and can’t wait to get back on track diet wise!

Cardio

Elliptical

Time : 35 minutes
Resistance : 8
Incline  : 10
Distance : 3.44 miles

Comments : Had to cut cardio short since I was running late for work

Weight Lifting
Squats 135*16 315*10 365*8 365*7 405*7
Leg Extensions 210*10 210*10 230*10 230*9 250*9
Standing Calves Raises  300*12 300*12 300*12 300*12 300*12
Angled Leg Press 810*10 810*10 900*9 900*10 990*5

 Post Workout Cardio

Elliptical

Time : 20 minutes
Resistance : 8
Incline : 10
Distance : 1.99 miles

Comment : Nice workout session…and only lasted 20 minutes on cardio. Will do better next time

Cardio

Elliptical

Time : 50 minutes
Resistance : 8
Incline  : 10
Distance : 5.08 miles

Comments : Nice Cardio Session. Looking forward to legs later on

Weight Lifting
Wide-Grip Front Pulldowns 150*12 170*9 190*6 190*7 210*5
Seated Cable Rows 220*12 240*10 260*8 260*8 280*6
Isolate Back Row 270*10 270*10 270*10 360*8 360*6
One-Arm Dumbell Bent Over Rows 100*8 100*8 105*7
Comment : Got to the gym too late, so did not get to finish my workout nor to cardio

Cardio

Elliptical

Time : 50 minutes
Resistance : 8
Incline  : 10
Distance : 4.91 miles

Comments : Feeling a little better this morning so managed to get cardio in. Slept close to 24 hours straight So I skipped my workout for yesterday. Hopefully will feel better later for back