Week 30 Day 4

Posted on September 1, 2011 by admin

AM:
21 min jog
30 min elliptical machine

PM: New dumbbell lifting routine

upright row
20-10
25-10,10

bent over rows
25-10
35-10
45-10

bench rows
45-10
35-10,10

alt arm curls
25-10,10,10

concentration curls
25-10
20-10,10
25-10

leg press
180-12
270-12
360-12
450-12
360-15

dead lifts
55-10,10

leg extensions
150-12,12
170-12

I did less sets than I planned on doing because I did not want to be sore for the holiday weekend. I did this in 46 minutes and expect with the extra sets I would be at the 65 to 75 minute time range.

I will be weighing in tomorrow and having a short cardio workout so I can make it to work on time.  I am not sure how the scale will be treating me.

I had an incredible experience today at work.    An older lady recognized me from the gym on the post we used to work at and commented on the weight I lost.  She was a regular ( I did not remember her) and went the gastric bypass route to lose the weight and is down 87 pounds.  She went on and on about how good I looked.  It was a real mood lifting experience.

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Week 30 Day 3

Posted on August 31, 2011 by admin

AM:
20 min walk at 10% incline 3.2 mph
1 mile jog
20 min elliptical stepper

PM:
1 hour Bike ride while truck was getting an oil change

A good day indeed. My muscles feel worked and slightly sore from yesterday’s dumbbell workout. That is a good thing!

Here are two throw back videos to get a laugh at for today.  Happy wednesday!

 

 

 

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Week 30 Day 2

Posted on August 30, 2011 by admin

AM:
2 mile jog 21:30
30 min elliptical machine

PM: (new dumbbell lifting routine)
Dumbbell bench press
50lb-10
60-10
75-8
65-10
55-10

Incline BP
45-10,10,10,10

DB Flies
20-10
25-10,10,10

incline flies
20-10,10,10

DB overhead press from ground
25-10,10,10,10

Seated shoulder press
25-10
30-10
35-10
25-10

Assisted pull-ups
+115-8,8,8,8,8

Dumbbell triceps
50-10,10
45-10
40-10

This took 68 minutes to do and my muscles really feel worked. I neant to do some dips as well but did not have the muscular energy. I hope to be able to more tomorrow!

Food was good for the day. I am under 2,300 calories! Dinner was a big help. We made an incredible stir-fry. We had cabbage, red pepper, leek, 2 kinds of mushrooms, asparagus, carrots, garlic cloves, and thin sliced steak. WOW! This was incredible and will be great for our digestive systems.

I bought cashews to go in the dinner but forgot to add them.  I ate some as a snack later in the evening.

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Week 30 Day 1

Posted on August 29, 2011 by admin

So here it is another week of good living.

For the morning workout my wife and I went on a nice 5 mile jog.  I had moments of fastness mixed in with regular slow jogging.   It felt great to share that with her again.

For the afternoon workout I did a routine I have not done in a while.  I did 6 exercises on to the next then took a minute break and did it again 3 more times. I used 35 pound dumbbells for the exercises needing weight.

Push-ups 12,12,12,12
overhead presses 6,6,8,6
body weight squats 10,10,10,10
dead lifts 10,10,10,10
alternate arm curls 8,8,8,8
sit-ups 10,10,10,10

I was panting once I was done. This was a great shake it up routine to break the grind at the gym.

I ate well today and totalled 2,297 calories. Dinner was a fun meal. We had shrimp, garlic spinach and waffle sweet potatoes.

 

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Week 29 Day 7

Posted on August 28, 2011 by admin

AM:

45 minute bike ride through the neighborhood to see the hurricane damage.

PM:

Weights at the gym
Bench press
135-10
185-5
205-3
185-5
135-10

Incline Bench press
135-8
155-5
175-3
155-5
135-8

Assisted pull-ups
+115-8,8,8,8

EZ-Bar curls +40lbs
10,10,10

Leg press machine
190-10
210-12
230-15

leg extension machine
130-12
150-12
170-12

 

Here is what we found on our bike ride, not bad at all.  Hardly any damage.

All in all there was not a lot of damage.  Even the car did not look bad.  I hope everyone out there was this lucky.

 

 

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Week 29 Day 6

Posted on August 27, 2011 by admin

Damn you Hurricane Irene!

So I go to Bally’s to weigh in and the darn gym is closed because of the hurricane (that is not hitting our area until late in the day!) and it is not even raining at this point.  Worse part  is there not notice at the garage level letting you know.  I needed to hike 2 floors of stairs to find out.

So off to my other gym.  Surprise they were open.

I am down a little bit but I can not trust this since I don’t ever use this scale.  Damn you Ballys for closing 2 days!  I mean really, it did not start raining here until the afternoon and we have not had hard storms yet.  Slight winds and steady rain but nothing bad.

AM:
12 min jog
24 min stair stepper machine
24 min elliptical machine

PM:
20 min elliptical machine
20 min treadmill at 10% incline up to 3.5 mph
20 min bike

I do not know what tomorrow will have in store. There are close to 2 million folks without power from this storm. I don’t expect my other gym to be open if it is bad out. My basement will be flooded and we might not have power. I hope to at least to have a good night sleep.

 

 

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Week 29 Day 5

Posted on August 26, 2011 by admin

AM:    A long jog!   6.75 miles in 1 hour and 21 minutes.

PM:  Gym lifting

Assisted pull-ups
+70-5,5
+85-5,5
+100-6,6
+115-7,7

Overhead press
95lbs-5,5,5

Dead lifts
135-10
185-5
235-0
185-5
135-10

Leg presses
180-15
270-15
360-15

lateral raises on smith machine
95-8,8,8

EZ-Bar curls +50 lbs
10,10,10

leg extensions
130-15,15,15

Tomorrow is weigh-ins! I am thinking I will need to do some changes with my lifting routine. I have been at it a while and it is time to shock my body again. I have some ideas but I will do some thinking and planning this weekend. And with the hurricane on the way I should have some time.

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Week 29 Day 4

Posted on August 25, 2011 by admin

AM:
21 min jog/2 miles
35 min elliptical stepper machine

PM:
35 minutes of push-ups, sit-ups and squats
PU-25,25,25,10,10,10/105
SU-10,10,10,10,10,10/60
SQ-10,10,10,10,10,10/60

Nutrition for the day was OK. I consumed 2,286 calories. I was light on protein intake and heavier on carbs. Tomorrow tuna will be my friend.

 

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Week 29 day 3

Posted on August 24, 2011 by admin

AM:

35 min jog on treadmill
15 min elliptical machine

PM:

30 min elliptical machine
15 min bike

My body felt tired and stiff today at the gym. I did not get enough sleep. My muscles were tight from yesterday’s workout. I have been having a harder time keeping my calories to 2,200 and now when doing cardio in the afternoons will increase my time from 30 minutes to at least 45 minutes. Today I consumed 2,445 calories.

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Week 29 Day 2

Posted on August 23, 2011 by admin

AM:

15 min treadmill jog
20 min elliptical stepper
15 min elliptical machine
10 min bike

PM:
4 sets assisted pull-ups
3 sets assisted dips
5 sets of leg presses
4 sets of bench press
3 sets of incline bench press
4 sets of ez-bar curls
4 sets of leg extensions
2 sets of lateral raises/upright rows
3 sets of butterfly machine

There was a big earthquake today. It rocked the building I was working in. I was able to see parking light poles swaying like palm trees. WOW!

Dinner ruled today. I had tilapia, mashed red potatoes and spinach.

I consumed a little under 2,400 calories today.  That is high for me but I did have a killer weight workout today that lasted over an hour so I am OK with it.

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