Wow another great day! I started my morning with my favorite thing to do….CARDIO! I walked at 10 % incline at 3.2 mph and walked at 5% incline for twenty minutes at 3.5 mph. Then I did 30 minutes on the lower body elliptical machine. a good workout with minimal soreness in my legs. I still am feeling the squats I did on Monday!
My Afternoon workout was weights with 15 minutes of walking on the treadmill at 5% incline at 3.2 mph. My legs were spent. Here is why, my weight workout for the day:
Squats: slow count down and slow back up
95 lbs- 5
115 lbs-5
135 lbs-5
155 lbs-5
135 lbs -5
Overhead Press
95 lbs- 8
115 lbs-6
95 lbs-9, 7, 6
Deadlifts:
135lbs-6, 6, 6, 6
Sit-ups–12, 12, 8, 5 I started gagging like I was going to puke so I stopped doing them at 5.
I ended the workout with 15 minutes walking at incline on the treadmill.
The weights I am pushing here are light for people much lighter than me. I have never done squats before in my whole 39 years of life and I have pulled muscles in my back before requiring an emergency room visit. Of my trips to the ER none were caused from weight lifting but I do not want this to be the first and derail my progress. I don’t plan to become a power lifter from exercising like this. Especially since I am trying to lose weight. I expect to get weaker as the weight comes off, with the exception of actually getting into better shape and the gained strength of being in shape. I will find my workout weights that are right for me after doing this routine for a few weeks.
One more thing on lifting heavy, Don’t be this guy!
Dinner tonight was a big bowl of letuce salad with balsamic vinegar on it. I topped it with a mix of ground beef, salsa, black beans, cooked onions and red pepper that I had made the night before. It was good! Time to call it a night!
