Ran 45 min at 6mph
Legs-
extension- 155 lbs x 12 x 3
Leg Press- 130 lbs x 14, 150 x 12, 170 x 10, 210 x 8, 230 x 6.
ham curl (single leg curl so lbs for one leg curls)- 60 lbs x 12, 70 x 10, 80 lbs x 8, 90 lbs x 4
step ups- none as knee started to hurt
calf raise- 160 lbs x 12, 180 x 10, 200 x8 x 2
Lunge Walk: 25 lbs x
Ab work
Got really frustrated today over my lack of progress. I mean still the same and actually gained some muscle but the fat is still there and upsetting me. I seem to be stuck and its getting very draining to keep working out so hard for nothing.
Thursday, November 26, 2009
11/25/09
No cardio. Stomach pains for some reason.
Back and Shoulders:
Reverse Close Grip Lat: 100 x14, 115 x12, 115 x 10, 115 x 8, 130 x 6
Seated Row: 105 x 10 x 3
Pull Ups (assisted wts): 55 x12 x 3
Deadlifts: 60lbs x 10, 60lbs x 8x3 (hurt my back somehow prior to this workout)
Upright Row: 50 x 12, 50 x 10, 60 x 8, 60 x 8
Front Raise: 15lbs
Ab work completed
Back and Shoulders:
Reverse Close Grip Lat: 100 x14, 115 x12, 115 x 10, 115 x 8, 130 x 6
Seated Row: 105 x 10 x 3
Pull Ups (assisted wts): 55 x12 x 3
Deadlifts: 60lbs x 10, 60lbs x 8x3 (hurt my back somehow prior to this workout)
Upright Row: 50 x 12, 50 x 10, 60 x 8, 60 x 8
Front Raise: 15lbs
Ab work completed
11/23/09 and 11/24/09
11/23- Ran 40 min at 6.5 mph
After school meeting. Couldnt get to gym
Took off for 11/24 (meetings and getting my son to his dad's house). Also overslept in the morning so didnt get run in.
After school meeting. Couldnt get to gym
Took off for 11/24 (meetings and getting my son to his dad's house). Also overslept in the morning so didnt get run in.
11/19/09
Ran 45 min at 6mph
Legs-
extension- 155 lbs x 12 x 3
Leg Press- 130 lbs x 14, 150 x 12, 170 x 10, 190 x 8, 210 x 6.
ham curls (single leg curl so lbs are for one leg curls)- 55 lbs x 12, 65 x 10, 75 lbs x 8, 85 lbs x 5
step ups- 60 lbs x 15 x 2
calf raise- 160 lbs x 12, 180 x 10, 200 x8 x 2
Legs-
extension- 155 lbs x 12 x 3
Leg Press- 130 lbs x 14, 150 x 12, 170 x 10, 190 x 8, 210 x 6.
ham curls (single leg curl so lbs are for one leg curls)- 55 lbs x 12, 65 x 10, 75 lbs x 8, 85 lbs x 5
step ups- 60 lbs x 15 x 2
calf raise- 160 lbs x 12, 180 x 10, 200 x8 x 2
Wednesday, November 18, 2009
11/18/09
Jumped rope for 20 min.
Back and Shoulders:
Reverse Close Grip Lat: 70 x14, 85 x12, 100 x 10, 115 x 8, 130 x 6
Seated Row: 90 x 10 x 3
Pull Ups (assisted wts): 70 x12 x 3
Deadlifts: 80lbs x 10, 80lbs x 8x3
Upright Row: 40 x 12, 40 x 10, 60 x 8, 60 x 8
Front Raise: 15lbs
Feeling a bit low today. Someone at the gym made a comment that I looked like I gained weight recently and my son said the same thing. I have been trying to hard to take this extra 10 stupid pounds off to no avail it is really beating on me. I am starting to get very frustrated but I am trying to remain calm. It just seems like I am never going to get there and its depressing me because I have been trying for over a year to lose 10 stupid pounds of fat. I almost want to just stop eating all together but I also dont want to lose my hard earned muscle either.
Back and Shoulders:
Reverse Close Grip Lat: 70 x14, 85 x12, 100 x 10, 115 x 8, 130 x 6
Seated Row: 90 x 10 x 3
Pull Ups (assisted wts): 70 x12 x 3
Deadlifts: 80lbs x 10, 80lbs x 8x3
Upright Row: 40 x 12, 40 x 10, 60 x 8, 60 x 8
Front Raise: 15lbs
total: 1,140 | fat: 32.7 | carb: 92.6 | protein: 125.1 |
Feeling a bit low today. Someone at the gym made a comment that I looked like I gained weight recently and my son said the same thing. I have been trying to hard to take this extra 10 stupid pounds off to no avail it is really beating on me. I am starting to get very frustrated but I am trying to remain calm. It just seems like I am never going to get there and its depressing me because I have been trying for over a year to lose 10 stupid pounds of fat. I almost want to just stop eating all together but I also dont want to lose my hard earned muscle either.
11/17/09
Chest and Arms
Flat bench DB Press: 25lbs x 14, 25lbs x 12, 25lbs x 10, 30lbs x 8, 30lbs x 6
Incline Bar: 35lbs x 10, 50lbs x8x2
Chest Press: 80lbs x 10 x 3
Bar Curl: 40lbs x 12, 40lbs x 10, 50lbs x 7 x2
Tri Rope: 27.5lbs x12, 27.5lbs x10, 32.5lbs x 8x2
Seated DB Curl: 20lbs x 8x4
Tri Dip: 3 set to failure (got in 30 first time, 20 second time, 18 third time)
60 min HIIT (sparring), 30 min run 6.5 mph
Split machine
Flat bench DB Press: 25lbs x 14, 25lbs x 12, 25lbs x 10, 30lbs x 8, 30lbs x 6
Incline Bar: 35lbs x 10, 50lbs x8x2
Chest Press: 80lbs x 10 x 3
Bar Curl: 40lbs x 12, 40lbs x 10, 50lbs x 7 x2
Tri Rope: 27.5lbs x12, 27.5lbs x10, 32.5lbs x 8x2
Seated DB Curl: 20lbs x 8x4
Tri Dip: 3 set to failure (got in 30 first time, 20 second time, 18 third time)
60 min HIIT (sparring), 30 min run 6.5 mph
Split machine
total 1,145 | fat 35.8 | carb: 85.4 | protein: 120.2 |
11/16/09
Legs-
extension- 165 x 12x2, 155 lbs x 12
Leg Press- 130 lbs x 14, 150 x 12, 170 x 10, 190 x 8, 210 x 6.
ham curls (single leg curl so lbs are for one leg curls)- 55 lbs x 12, 65 x 10, 75 lbs x 8, 85 lbs x 5
step ups- 60 lbs x 15 x 2
calf raise- 160 lbs x 12, 180 x 10, 200 x8 x 2
Walking Lungs-
HIIT: Sparring/Bagwork 30 min
extension- 165 x 12x2, 155 lbs x 12
Leg Press- 130 lbs x 14, 150 x 12, 170 x 10, 190 x 8, 210 x 6.
ham curls (single leg curl so lbs are for one leg curls)- 55 lbs x 12, 65 x 10, 75 lbs x 8, 85 lbs x 5
step ups- 60 lbs x 15 x 2
calf raise- 160 lbs x 12, 180 x 10, 200 x8 x 2
Walking Lungs-
HIIT: Sparring/Bagwork 30 min
Tuesday, November 17, 2009
Friday, November 13, 2009
11/12/09
Back and Shoulders:
Reverse Close Grip Lat: 70 x14, 85 x12, 100 x 10, 115 x 8, 130 x 4
Seated Row: 75 x 10, 90x 10 x 2
Pull Ups (assisted wts): 70 x12 x 2, 55 x 12
Deadlifts: 70lbs x 10, 70lbs x 8x3
Upright Row: 40 x 12, 40 x 10, 60 x 8, 60 x 8
Front Raise: 15lbs
Ran 6.5 mph for 30 min
Reverse Close Grip Lat: 70 x14, 85 x12, 100 x 10, 115 x 8, 130 x 4
Seated Row: 75 x 10, 90x 10 x 2
Pull Ups (assisted wts): 70 x12 x 2, 55 x 12
Deadlifts: 70lbs x 10, 70lbs x 8x3
Upright Row: 40 x 12, 40 x 10, 60 x 8, 60 x 8
Front Raise: 15lbs
Ran 6.5 mph for 30 min
11/11/09
Chest and Arms
Flat bench DB Press: 25lbs x 14, 25lbs x 12, 25lbs x 10, 30lbs x 8, 30lbs x 6
Incline Bar: 35lbs x 10, 50lbs x8x2
Chest Press: 80lbs x 12 x 3
Bar Curl: 40lbs x 12, 40lbs x 10, 50lbs x 7 x2
Tri Rope: 27.5lbs x12, 27.5lbs x10, 32.5lbs x 8x2
Seated DB Curl: 20lbs x 8x3
Tri Dip: 3 set to failure (got in 30 first time, 20 second time, 18 third time)
Abs
HIIT (bag work)
Split machine
11/10/09
Legs-
extension- 165 x 12x2, 155 lbs x 12
Leg Press- 110 lbs x 14, 130 x 12, 150 x 10, 170 x 8, 190 x 6.
ham curls (single leg curl so lbs are for one leg curls)- 55 lbs x 12, 65 x 10, 75 lbs x 8, 80 lbs x 5
step ups- 50 lbs x 15 x 2
calf raise- 140 lbs x 12, 160 x 10, 180 x8 x 2
Walking Lungs-
Ran 6.5 mph for 30min, 6 mph for 15 min
extension- 165 x 12x2, 155 lbs x 12
Leg Press- 110 lbs x 14, 130 x 12, 150 x 10, 170 x 8, 190 x 6.
ham curls (single leg curl so lbs are for one leg curls)- 55 lbs x 12, 65 x 10, 75 lbs x 8, 80 lbs x 5
step ups- 50 lbs x 15 x 2
calf raise- 140 lbs x 12, 160 x 10, 180 x8 x 2
Walking Lungs-
Ran 6.5 mph for 30min, 6 mph for 15 min
Friday, November 6, 2009
11/4/09
Ran 30 minutes at 6.5 mph
Legs-
extension- 165 x 12, 155 lbs x 12, 150 x 12 x 2
Leg Press- 110 lbs x 14, 130 x 12, 150 x 10, 170 x 8, 190 x 6.
ham curls (used single leg curl so lbs are for one leg curls)- 50 lbs x 12, 60 x 10, 70 lbs x 8,
80 lbs x 5
step ups- 50 lbs x 15 x 2
calf raise- 140 lbs x 12, 160 x 10, 180 x8 x 2
Walking Lungs-
Legs-
extension- 165 x 12, 155 lbs x 12, 150 x 12 x 2
Leg Press- 110 lbs x 14, 130 x 12, 150 x 10, 170 x 8, 190 x 6.
ham curls (used single leg curl so lbs are for one leg curls)- 50 lbs x 12, 60 x 10, 70 lbs x 8,
80 lbs x 5
step ups- 50 lbs x 15 x 2
calf raise- 140 lbs x 12, 160 x 10, 180 x8 x 2
Walking Lungs-
11/2/09
Ran 30 min at 6.5 mph
No weights (busy at work and couldnt get out early enough)
I am only getting in 30 minute runs as I cannot get up at 4:30am. 5 is the earliest (I tried earlier) but I cannot get in the 45 minutes before work. I have also tried to get it in after but I get too side tracked so I have to push in those last 15 minutes.
No weights (busy at work and couldnt get out early enough)
I am only getting in 30 minute runs as I cannot get up at 4:30am. 5 is the earliest (I tried earlier) but I cannot get in the 45 minutes before work. I have also tried to get it in after but I get too side tracked so I have to push in those last 15 minutes.
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