January 31, 2009
Jumped on the treadmill and ran intervals for 30 mins. Great cardio workout, might try to get another 20-30 mins in later today. Today was the last day of week 5 for me. Pleased with the results so far, even more pleased with the self discipline that I ‘ve exercised this past 5 weeks. Bring it on!
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January 30, 2009
Day 32 was cardio day, didn’t get to the gym but played pick up basketball for 2 hrs. Day 33 is upper body.
Barbell Bench (12×115)(10×135)(8×145)(6×135) Decline Bumb. Press (12×40)(12×45)
Assisted Pull-ups (12×85)(10×75)(8×75)(6×70) Narrow grip cable row (12×90)(12×100)
Up right row (12×60)(10×60)(10×60)(10×60) Shrugs (12×40)(12×45)
Drop Set Curls (12×30)(12×20)(12×30)(8×20) Barbell Curl (15×40)
Overhead Tricep Ext. (12×40)(12×45)(12×50) Cable Pushdown (15×27.5)(12×32)
Actually started out slow but got a pretty good pump once I got going. Almost got another week in. Heading to Vegas on Wednesday for 4 days so that wil be a real test, I’m hoping to be able to run outside for cardio and workout at a local gym of hotel fitness center.
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January 28, 2009
Just finished a leg workout but I’ve been really struggling this week with the motivation. It seems like everytime I start making progress I start slacking. The last 2 days I didn’t get to the gym in the morning and throughout the day one thing after another keep popping up so I know I have to drag myself out of bed first thing in the morning and get it done. I’m also leaving for Las Vegas next Wednesday for 4 days so I need to stay on track as there probably will be some cheating on the diet in Vegas.
Squats (12×135)(10×155)(8×155)(6×165) Leg Ext. (12×80)(12×90)
Straight Leg DL (12×60)(12×80)(12×80) Leg Curls (12×50)(12×50)
Standing Calf Raises (24×50)(24×50)(24×50)
Threw in some abs and hope to play some pick up basketball tonight. Gotta get my ass back in track as I still need to drop 7-8lbs in the next 50 days. The end goal is to be in the best shape of my life by Mar 20th. Have a great day all!
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January 28, 2009
Just barely got my cario in yesterday. Jumped on eliptical at home as it was a busy day. Will be hitting legs later today. Will update after workout. Have a great day everyone!
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January 26, 2009
Weighting in at 187lbs. this morning. It gas been at least 6 yrs. since I’ve seen that number, 180 is the goal! Today was upper body and got a pretty good pump on.
Decline Dumb. Press (12×40)(10×45)(8×50)(6×55) Cable Crossover (12×20)(12×22.5)
Assisted Pull ups (12×85)(10×80)(8×75)(6×70) Barbell Row(12×80)(12×80)
Upright Row (12×40)(10×50)(8×50)(6×50) Frant Raises (12×15)(12×15)
21’s (21×40) Barbell Curl (12×40)(12×40)
Skull Crusher (12×40)(12×40)(12×40)
Now just need to keep eating well and I’m on our way. Have a great day all!
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January 25, 2009
Today is technically suppose to be my day off but I decided to do the Abs pilotes DVD (man thats a killer) with my wife and then went to the gym and jumped on the stairclimber for 20 mins. and the bike for 10 mins. Gotta keep the momentum going!
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January 24, 2009
Today was cardio day, ran for 40 mins. (4.2miles) and jumped on the eliptical for 10 mins afterwards for a little extra. Today was the end of week 4 and I’m pretty happy with the results so far. The next 8 weeks I will start to focus on abs and diet. Have a great weekend all!
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January 23, 2009
1 more day and I will have 4 full weeks of Body For Life down. Will take some pics on the weekend to see if there has been progress. Today was leg day.
Leg Press (12×230)(10×270)(8×320)(8×360) Leg Ext. (12×75)(12×85)
Step Ups (18×60)(18×70) A little extra
Leg Curls (12×50)(12×50)(12×10) Straight Leg Deadlift (12×60)(12×70) nursing weak hamstrings
Seated Machine Calf Raises (12×60)(12×60)(12×60)
Jumped on stationary bike for 20 mins. for 6.25 miles. Pretty good workout! Cardio tomorrow and I will have completed 4 weeks of BFL. Seeing pretty good results but still having a few slip ups with the diet. Have a great weekend all!
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January 22, 2009
Hit the eliptical/cross ramp machine this morning for 30 mins. Feeling a bit sore from yesterdays upper body workout, feeling good though. Booked atrip to Vegas yesterday for feb. 4-8th, really looking forward to that as I’ve never been. Will try and get some more cardio in this evening as the morning session was a half hearted session, stay up late and did’t have much in the tank. At least I go there. It funny, its only been almost 4 weeks but it seems like I always worked out in the mornings. Have a great day all!
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January 21, 2009
Today is upper body workout, worked out in afternoon instead of the morning and got a pretty good pump.
Decline Dumb. Press (12×40)(10×45)(8×50)(6X55) Overhead Ext. (12×40)(12×45)
Wide Grip Pull Down (12×75)(10×85)(8×85)(6×85) Machine Row (12×75)(12×90)
Upright Row (12×50)(10×50)(8×60)(6×60) Overhead Press (12×55)(12×65)
Curls Drop Sets (12×30)(12×25)(10×30)(10×20)
Overhead Ext. (12×40)(12×40) Cable Kickbacks (12×10)(12×10)
Another day down. Have a great day all!
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