cawiau’s BodyBlog

Weight Lifting

Squats
185 X 12
185 X 12
225 X 10
225 X 10
315 X 8
315 X 4
275 X 7
275 X 5

Hack Slide
140 X 12
140 X 12
180 X 10
180 X 9
230 X 8
230 X 8
270 X 8
270 X 7

Seated Leg Press
540 X 10
540 X 10
630 X 9
630 X 8
720 X 9
720 X 8
810 X 6
810 X 5

Seated Calves Raises
90   X 16
90   X 16
180  X  15
180  X 30

Comments : I did not have time to finish all Seated Calves Raises setsince the gym was closing I need to get back to cardio tomorow…it’s been 2 days now That is about it

[i][b]Final Numbers for today :

Meal 1
1 Nectarine
1 Handful of Cashews and Almonds

Meal 2
Celery Sticks
Can of Tuna
1 Handful of Cashews and Almonds

Meal 3
Chicken Breast
Brocoli

Meal 4
Lettuce
Tomatoes
Salmon
1 Handul of Cashews and Almonds

Meal 5 {Post Workout}
Rice
Fish

That is about it folks…any comments are more than welcome
Diet is not where I want it to be yet but I am still working on it

Weight Lifting

Wide Grip Front Pulldown
140 X 10
140 X 10
160 X 8
160 X 7
180 X 6
180 X 6
200 X 5
200 X 4

Seated Rows
180 X 12
180 X 12
200 X 10
200 X 10
220 X 9
220 X 9
240 X 9
240 X 8
300 X 5
300 X 5

Iso-Lateral Front Lat Pulldown
90   X 10
140  X 7
140  X 7
160  X 6
160  X 5
160  X 5

One-Arm Dumbell Rows
110 X 6
110 X 4
110 X 4

Comments: I did not have time to finish all my One-Arm Dumbell Rows since the gym was closing Besided that…I think it was a good workout

Ok, I just got home about 1 hour ago and I just got done cooking food for the next 3 days!
So it was about 12:40 AM  when i got done and guys I am tired!!!
The old Carl would have just gone to bed and say screw this.
Here I was at home…everyone is sleeping and I am grilling 3 chicken breat, salmon…steaming the brocoli, cutting up the lettuce and tomatoes, opening can of tuna, etc!!!

Is this me? I don’t know this guy :confused:

Final Numbers for today :

Post Cardio (Meal 1)
2 scoops of Protein
1 spoon of Flax Seed
1 Nectarine

Meal 2
Rice
Chicken
Acocado

Meal 3
18 Celery Stick
Tuna
1 handful of Cashews and Almonds

Meal 4
1 whole tomatoes
2 slice of beaves Beaves
Avocado
Curry Chicken

Meal 5
***Order out–> Indian food

Meals wasn’t perfect tonight and feels even worse because I was not able to go to the gym since I was stuck at work. Wish is why I have indian food as my last meals. We, at the office, ordered out. Now…I really need to step it up from tomorow and leaves no room for mistakes

Got stick at work late today
So missed my planned gread leg workout
Sucks big time

Cardio

Elliptical

Time : 45 minutes
Resistance : 8
Incline  : 10
Distance :4.48 miles

Post cardio ab workout

Torso Rotation
110 X 12
110 X 12
130 X 12
130 X 12
150 X 10
150 X 10

Cable Crunches
120 X 15
120 X 15
150 X 15
150 X 15
170 X 15
170 X 12

Ab Crunches Machine
110 X 12
110 X 12
110 X 12
90   X 15
90   X 15
90   X 30
Comments: I am back Decided to step it up a notch and hopefully I will be able to keep it up….;)

Final Numbers for today :

Post Cardio (Meal 2)
Rice
Chicken
1 Handful of Almonds of Cashews

Meal 2
10 Celery Stick
1 Can of Tuna
1 handful of Almonds of Cashews

Meal 3 {Post Workout}
Chicken
Rice
2 slive of Beaves
1 Slice of avocado

Meal 4 {Before Bed }
1 1/2  Spoon of Cottage Cheese
1 Spoon of peanut butter

Diet was good today. Only 4 meals since I did not have to be at work till 2 PM so did not wake up till after 12 PM. So first meal was not until about 1:30 PM….That is all for today folks

Weight Lifting

Flat Bench Press
95   X 14
135 X  9
155 X  5
185 X  4
135 X  5
135 X  5

Incline Bench Press
115 X 7
135 X 5
135 X 5
135 X 5
115 X 7
115 X 6

Decline Bench Press
115 X 10
115 X 8
115 X 7
135 X 6
155 X 5
135 X 6

Cable Crossovers
55 X 12
60 X 11
60 X 14
70 X 10
70 X 8
80 X 8

Pec Fly
100 X 9
100 X 12
100 X 12
120 X 12
120 X 12
140 X 10

Post Workout Cardio

Elliptical

Time : 19 minutes
Resistance : 8
Incline  : 10
Distance : 1.83 miles

Comment: Good news..I got a workout partnet My cousin join my gym. He is in way better shape than I am, weights about 180 lbs, 5ft 11 and about 9% BF. So we can push each other beyond our limits. He was trying to convince me to lift less weights because I will get bigger. I told him I won’t tell him how to lift so please to do same. So we have the basics down. Cardio was cut short because he had to pick up his daugter. Besides that….my workout was great tonight

Cardio

Elliptical

Time : 28 minutes
Resistance : 8
Incline  : 10
Distance : 2.86 miles

Comments: I had a really bad headeache this morning. So tried to get some cardio in but at about 25 minutes I just wanted to get out of there. Try to reach at least 30 minutes but failed . Will get them next time