chelish’s BodyBlog

Had a really good workout week!  Hitting the weights hard, and running!!!  Life is good!!  You can’t compain when you are able to wake up in the morning and able to workout!  I was leaving the gym yesterday and I saw a group of people, looked like a whole family.  They all were very over weight, but they were there at the gym together as a family doing something about it.  It brought a tear to my eye!! 

I think finally as a whole, our society is actually waking up and taking action to be healthier!!  I Love It!!  I’m not a personal trainer or anything but it always a huge movtation when you can help others motivate themselves, or to help them when they are struggling in the gym or in their diet choices.

Live is just wonderful!!!!

I have not missed a workout.. I just have not had time to blog.  I have not missed a single day in 4 weeks of working out!  I am keeping on track and have lost 6 lbs!  Doesn’t seem like much.. but 10 more to go!!

Our oldest son is town visiting from Kansas, he is in the Army and getting ready to deploy to Iraq and parents are coming so I have just been busy busy busy!!

Today was supposed to be 45 minutes of cardio only.  But when I arrived at the gym.. I started thinking that next week is the holiday.. we will have a house full of people so what if I don’t make it to the gym one day. HMM I don’t want to miss a day of lifting and I don’t want to miss a day of cardio.  Usually on Sunday’s I mow which takes about 2 hours, and I use that as my cardio, but today I didn’t know how the weather was going to be it had been raining the last couple of days.

   So instead today I did chest & tri’s…. then came home and mowed the lawn, and trimed up the bushes until it rained and continued!!!

             Here is the workout:

Incline bench  dumbbells 35 X 3 sets of 6, 30 x 1 set of 10, 25 X 2 sets of 12

Bench 80 x 3 sets of 6, 70 X 1 set of 10, 60 x 2 sets of 12

Decline Flyes 15 x 2 sets of 12  12 X 2 sets of 12

Bench Dips  5 sets…..6, 8, 10, 12, 12

Close grip bench (smith machine) 85 x 2 sets of 6, 80 x 1 set of 8 & 1 set of 10, 70 X 2 sets of 12

Lying Tricep extensions 40 x 2 sets of 6, 35 x 1 set of 10, 20 x 2 sets of 12

  10 minutes on the elyptical.. then home to mow the yard for 2 hours!!!  Push mower!!!!!!

I felt pretty happy with myself!!!!! 

This is almost the end of week three of the hard body workout in Muscle & Fitness for us!  This was was 4 days of lifting, and 4 days of 45 minutes of cardio!!  So today I had to lift and do a day of cardio!!  What a day!

Here it is:

BACK
Bent over row –6 sets  6,6,6,10,12,12

      Smith Machine…40, 40, 40, 35, 30, 30 (on each side of bar)

Seated row—6 sets  6,6,6,10,12,12

                      
   125, 125, 125, 110, 95, 95 (weight)

Lat Pulldown—6,6,6,10,12,12

                      
  80, 80, 80, 75, 57.5

Stiff leg dead lifts- 3sets of 15

                     Small bar—50 lbs, 70 lbs (couldn’t get the third set in I tweaked my back) ouch

BICEPS

Barbell curl—5 sets 6,6,10,12,12

                      
         17.5, 17.5,14.5,10,10 (each side of bar)

Incline Dumbbell curl—5 sets 6,6,10,12,12

                      
                      15,20,15,10,10 (dumbbells)

Dumbell preacher curl—2 sets of 10— 15lbs both sets

DB shoulder press - 6, 6, 6, 10, 12, 12

BB upright rows - 6, 6, 10, 12, 12

DB rear lat raises - 12, 12

Seated calf rasies - 2 sets of 12 with 3 plates

Leg Press calf raises - 12, 12

Decline crunches - 2 sets of 15

Ball crunches - 2 sets of 15

What a wonderful thing……. we have a program here that civilians can have a half hour a day or 2 1/2 hours a week to go pt during their work schedule.   Yesterday I got mine approved so I get to leave work a half hour early and go PT!  SO I get paid to PT!!  That is cool!!

    Yesterday I had carido only.  So I did 30 minutes on the elyptical and 15 on the bike. 

I did not have much energy driving up to the gym.. But I am not going to whimp out!  I went! The gym was kind of empty… well except for this one kid in there doing hack squats next to the smith machine.  He had just about every 45 on his machine.. over 900 lbs!  If that doesn’t motivate you to get your butt in there and do something!!!

     So that got me motivated!!  This is what I did!

Squats   6,6,10,12,12—started at 295, 275, 265 lbs

Leg Press 6,6,10,12,12—started at  565, 565, 545 lbs

Lunges 6, 6, 10,12,12–started 205, 195, 185

Leg extension  2 sets of 12 @ 110, 95 lbs

Leg curls (reverse)  2 sets of 12 –80 lbs

Leg Press Calves 2 sets 15—565 lbs both sets

Hack squat calves  2 sets of 15—510 lbs both sets

Decline Crunches  2 sets of 15

Ball Crunches  2 sets of 15

It turned out to be a good workout! 

I found a great Calorie Calculator online for those who may be intersted!!!  It is great, you put in your age, male or female, height, weight and the amount of exercise you get a week.  Then it calculates how much to maintain and how much to lose weight.

Here is the link:

http://www.diet-blog.com/archives/2005/12/26/how_to_calculate_your_daily_calorie_needs.php

Today was 45 minutes of cardio only.  I did 30 on the elyptical and 15 on the bike.  I had that bike crusin!  I had it up to 110 mph!!! 

Lord our gym really need to step it up and get the a/c fixed in the cardio/nautilus room!  It is a killer!!!!! It just hits you in the face.

Today was chest and tri’s.  I used dumbbells for incline chest press today instead of the machine.. It went a little better, I felt like I got more out of it.

     Here it is….. 

  Incline bench  Barbell’s 35 X 3 sets of 6, 30 x 1 set of 10, 25 X 2 sets of 12

Bench 80 x 3 sets of 6, 70 X 1 set of 10, 60 x 2 sets of 12

Decline Flyes 15 x 2 sets of 12  12 X 2 sets of 12

Bench Dips  5 sets…..6, 8, 10, 12, 12

Close grip bench (smith machine) 85 x 2 sets of 6, 80 x 1 set of 8 & 1 set of 10, 70 X 2 sets of 12

Lying Tricep extensions 40 x 2 sets of 6, 35 x 1 set of 10, 20 x 2 sets of 12