cawiau’s BodyBlog

Weight Lifting

Squats
225 X 10
275 X 9
315 X 7
365 X 3
275 X 5

Seated Leg Press
720 X 10
720 X 8
810 X 8
810 X 8
900 X 7
900 X 7

Leg Extensions
230 X 10
230 X 10
250 X 8
250 X 7
270 X 6

Calves Raises
180 X 12
180 X 14
180 X 12
200 X 10
200 X 10

Post Workout Cardio

Elliptical

Time : 30 minutes
Resistance : 8
Incline  : 10
Distance : 2.94 miles

Comment: Ok, still going at this!!! Have yet to give up…so that is always good! One day at a time

Morning Cardio

Elliptical

Time : 30 minutes
Resistance : 8
Incline  : 10
Distance : 2.97 miles

Ab Workout

Torso Rotator
150 X 12
150 X 12
170 X 12
170 X 12
190 X 12

Cable Crunches
150 X 15
170 X 15
190 X 10

Comment: Ok, back doing the cardio. I started again at 30 minutes. I decided to first work on my speed than endurance. So goal is to first be able to do 4 miles in 30 minutes on the elliptical. Once that is achieved, I will increase the time to 40 minutes and add another distance goal. We will see how that goes!

Weight Lifting

Iso-Lateral Flat Bench Press
160 X 10
160 X 9
180 X 6
180 X 4
200 X 4
200 X 3

Iso-Lateral Incline Press
160 X 9
160 X 5
180 X 5
180 X 5
200 X 2

Incline Dumbells Press
60 X 7
60 X 4
50 X 7
50 X 7
50 X 8

Cable Crossovers
70 X 12
80 X 10
80 X 8
100 X 7
100 X 5

Machine Pec Flye
120 X 10
120 X 10
120 X 9
160 X 8
160 X 6

Post Workout Cardio

Elliptical

Time : 30 minutes
Resistance : 8
Incline  : 10
Distance : 2.92 miles

Comment: Another day…another a week So I am back at it…trying to get my groove back when it comes to cardio….Let’s see how it goes! Need to stay focus now

Ok…fish oil is over, fat burner is over.
I have multivatimin to last me about 2 months…

Due to school starting next week and decrease in income…that is it for the supplements.
From now on…no supplements , except for the multivatimin till I run out!
Will see how it goes!

Weight Lifting

Squats
225 X 11
225 X 8
225 X 8
185 X 11
185 X 7
185 X 7

Dumbell Step Up
50 X 10
50 X 8
50 X 6

Calves Raises {Leg Press Machine}
450 X 20
450 X 20
450 X 20
360 X 20
360 X 20
360 X 20

Comment: Ok, got stuck in traffic in the way the gym, so only had about an hour to work out Did the best I could, but wasn’t much…:(

Weight Lifting

Wide Grip Front Pulldown
150 X 10
150 X 10
170 X 8
170 X 8
190 X 6
190 X 6
140 X 7
140 X 8

Seated Rows
220 X 10
220 X 10
240 X 9
240 X 8
260 X 8
260 X 7
280 X 7
300 X 5

Barbel Bent Over Rows
135 X 8
135 X 7

{Had a problem with my grip and back was hurting like hell, so stopped}

One Arm Bent Over Dumbell Row
110 X 7
110 X 5
110 X 4
105 X 4

Comment: This is by far my worst workot ever The energy wasn’t there…I was just in the clouds!!! Not sure what was wrong with me…but need to get the energy in check

Weight Lifting

Squats
185 X 10
185 X 10
225 X 10
225 X 10
275 X 10
275 X 10
315 X 7
315 X 7

Seated Leg Press
720 X 10
720 X 9
720 X 9
810 X 8
810 X 8
810 X 7
630 X 10
630 X 10

Seated Leg Extensions
180 X 10
180 X 10
180 X 10
230 X 10
230 X 9
230 X 8
250 X 8
250 X 6

Seated Leg Curls
130 X 10
130 X 9
Had to stop…terrible pain going thru my right leg

Standing Calves Raises
300 X 15
300 X 15
300 X 15
300 X 12
Post Workout Cardio

Elliptical

Time : 30 minutes
Resistance : 10 [First 5 minutes]
-> -> -> -> 8 [Remaining]
Incline  : 10
Distance : 2.78 miles

Comment: All considered this was a good workout! I am going to concentrate on building my strenght (build muscle) from now on.  Goal is to
be able to squat 405 lbs 10 reps by the end of October…

Weight Lifting

Iso-Lateral Flat Bench Press
140 X 10
140 X 8
180 X 7
180 X 5
200 X 5
200 X 5
200 X 3
180 X 4

Iso-Lateral Incline Press
110 X 10
110 X 7
140 X 8
140 X 7
180 X 5
180 X 4
160 X 7
160 X 5

Cable Crossovers
60 X 12
60 X 8
75 X 9
75 X 8
85 X 8
85 X 8
100 X 6
100 X 6

Pec Flye
100 X 12
100 X 12
120 X 9
120 X 11
140 X 6
140 X 10
Comments: Ok, got back to the gym :p Wasn’t one of my worst workouts, but wasn’t one of my best!:( Need to step it up a notch…I felt that something was missing!

Ok people….I have had enough…enough of quitting, enough of giving up, enough of taking a brake!
It is either do or die!!!
I have not been in a gym since the 9th and my diet hasn’t been any better!
It is so easy to stop once you take a brake. So easy to make the 2 days off become 5, 6, or in my case 11.
I am so pissed!

I have thought I had the hang of this, but before I knew it I was back to my old ways!
And this is a pattern I know damn to well

I am motivated at first, than I slip, than I keep on slipping….at the end it is so easy to just give up that I forget to get back up

I refuse to do this to myself again…I just can’t go thru this another time. Another failure, another missed opportunity

I NEED TO DO THIS!!!
I HAVE TO!

Final Numbers for today :

Meal 1
1 Nectarine
1 Handful of Cashews and Almonds

Meal 2
Chicken Breast
Brocoli
Acocado

Meal 3
Sandwich
–> Turkey
–> Cheese
–> Lettuce
–> Tomatoes

Meal 4
Tuna with mayo
1 Nectarine

Meal 5 {Post Workout}
1 scoop of protein
1 spoon of flax seed

Meal 6
Rice
Chicken

Meal 7
2 spoon of Cottage Cheese
1 spoon of Peanut Butter
1 Handful of Cashews

Still need some work…but getting there
All comments are more than welcome