last nights workout

Didnt get around to updating last night.

Bent rows - 135 x 10, 205 x 10 for 4 sets (bumping up the weight next week, those are great numbers for me)

seated dumbell curls - 40's - 3 sets of 10, then grabbed the 30s and did 16 reps

Seated cable rows - 180 - 3 sets of 10

Incline curls - 55 - 1 set of 8, 1 set of 6

Incline rows - 100 - 3 sets of 10 (getting stronger on this thing)

slow negative dumbell curls to failure with 25's - didnt count the numbers. did 3 sets.
seated cable curls to failure - 30's - didnt count.

Last night

Chest-tri workout.

Dumbell bench - 40 to warm up, 85 x10 for 3 sets, 70 for 6
overhead tricep extension w/curl bar - 85 x 9, 9, 8
incline flys - 55's 10, 10, 9
seated overhead dumbell tricep extension - 25s - 8, 8,6
Tricep cable pushdown - 42lbs - 16, 14
Cable Crossover - 84lbs - 9, 7... 70lbs, - 8

Didnt seem that long of a workout, but felt good. didnt get as many sets in, but did the job.

after x-mas

Late posting, holiay weekend and all.

Didnt get any cardio in on thursday or saturday, but did lift on christmas with my old man. It was brutal, and honestly my body still hurts. The workout:

225 bench for 6 sets, to failure, with 3 minute rest.

Then, straight bar curls (95) followed without rest by pushups, with 2 minute rest after the pushups. That was for 6 sets.

finally, standing reverse flys with 30's, followed without rest by 135 to failure for 3 sets, with 3 minute rest after that.


It hurts.

My weight? 219.5.

12-24

Didnt fill this out last night. had a great workout, though!

bent row - 135x10, 205x10. 205x10, 205x8
Seated dumbell curls - 40's - 13,11,9,7
Seated cable row - 180 - 10,10,10
Incline curl - 50's - 10, 9,6
Incline row-thing with no name - 100 - 10, 8
seated 5-second negative curls - 25's - 11, 9, 9
Reverse flys - 30's - 8, 7
cable curls to failure - 30 - (didnt count, just alternated arms until I couldnt do it anymore)

Did my cardio tonight, again had great energy. 330ish calories burned, 11.5 miles, 32 minutes.

12-21

Excellent workout tonight. I had a ton of energy; admittedly the reason is because we were talking about kraft macaroni and cheese at work, and my dumb ass bought a box and had that and some chicken for dinner. All the carbs probably gave me the crazy energy.

Smelly people running around there tonight though.

Dumbell Bench - 40's x 10, 85's x 10, 9, and 8, 70's x 6
seated hammer curls - 40's x 18, 16,13, 12
Flys - 55's x 9, 9, 8
seated incline tricep extension w. curl bar, 25's x 9, 9, 7
Standing cross-body hammer curls, 30's x 10, 40's x 8, 40's x 8
Incline bench dumbell press - 45's x 13, 11, 10
Seated overhead tricep extensions, didnt count. went to failure with 25's, 20's, 15's without rest.

weight/pictures

221. Bah. Going to have to work harder.

12-19

Missed the post last night. In any case:

bench press - 10x135, 5 x 185, 5 x 225 x 2, 7 x 185
Overhead tricep extension w/curl bar, 97 x 8, 7, and 7
Flyes - 50 x 10, 50 x 9, 50 x 8, 40 x 8
hammer curl - 45 x 10 , 45 x 8, 30 x 17 , 30 x 13
incline push ups - set of 16, set of 14
pec-dec (didnt write the weight or reps, did 2 sets)

---

did cardio today, 290cal 35 minutes

Missed posting last night; heres the workout. FYI did my cardio tonight, although only 35 minutes/300 cal.

last nights workout:

Bent rows - 12x135, 10x205 for 3 sets, 1 set of 8 135
seated dumbell curls - 2 sets with 40s, 10 and 8, 2 sets of 12 with 30
seated cable rows - 3 sets 180, 12, 10, 7
incline dumbell curls - 55s - 3 sets, 9, 10, 7
incline row - 100 - 2 sets, 10 and 9
5 second negative dumbell curls, 30's, 7 reps and 5 reps
reverse flys, 100, 2 sets, 15 and 12
finished with seated cable curls with 25's, no rest and repped until failure. did not count but it was around 40 reps for each arm

37 minutes of cardio/little over 12 miles/around 340 calories burnt.

rock on \m/

12-14-09

Dumbell Bench Press - 4 sets. 2 sets of 85, 2 sets of 70
Overhead tricep extension - 3 sets, 2 sets of 75 and one set of 85
Flys; 3 sets with 55's, one set with 40's
Shrugs - 3 sets, 282
standing cable pressdown - 3 sets, 2 with 67 and one with 42
Pec-Dec, 2 sets, didnt write down

Good workout, didnt feel very strong tonight. Probably due to the extended schedule and less calories.

Sunday pictures + weight

Weight as of this morning - 220 even. I think i've lost a little water weight based on the pictures.
One of my goals with this new schedule, is to work off the area below my waist, and get a little more definition everywhere. I'm enjoying this day of rest though, for sure.

12-12-09

No update last night, I was knee deep in fallout 3 immediately post workout. Chest/Tri workout last night, went to my buds gym at his behest. Didnt have quite the quick intensity that i normally have, but it was good, trying those different machines he wanted me to see actually made me more sore than the normal free weights. Did not keep track of what we were doing, and did not bring my paper pad to write things down. idiot. monday starts anew, will be writing from here on out.

Did my cardio today too, little over 30 minutes and 300 calories burned. incidentally, this was the first time i've ever done weights and cardio for consecutive 6 days.

12-10-09

35 minutes of cardio, a little over 11 miles, 310 or so calories burned tonight.

12-9-09

Back/Biceps tonight. Im going to start taking a pad and try to write everything down so I can have more concrete numbers than just pulling from memory

5 sets bent over barbell rows - 5 sets, (135, 185, 205 x 2, 185)
3 sets seated alternate dumbell curls (45's)
3 sets seated cable rows (180)
2 sets standing bar curls (75)
2 sets seated cable curls
2 sets incline rows (i dont know what the thing is, you are standing on an incline, its like a barbell row but your body is braced against it)
2 sets seated slow-reps dumbell curls (25's, take 5 seconds as you lower the dumbells)
2 sets standing reverse flyes

Still on my diet. man i want some chips.

35 minutes of cardio done/ 11 miles (recumbent bike) 32 minutes. Counter showed 310 calories burned.

12-7-09 Day one

As I stated, started the diet today. as of 9:30pm, weight is 221.5, so I've got my work cut out for me. The days I lift weights I'll be doing the same thing on a given day each week, splitting body parts. Tonight I did the following in this order, staying with a weight that is about 80% of my capacity. Not listing the amount of sets unless i can remember, as they will vary, but keeping the intensity by going at or close to failure each time. I know I should write things down at the gym, but I like to kind of go fast through the workout and try to get it all done within 60 to 65 minutes. I never do less than 3 sets, no more than 5 sets. This is kind of stream of consciousness so bear with me.

My diet is simple, lots of vegetables and chicken, protein shakes, not eating red meat, no snacks besides popcorn will be around. Thats what put 20lbs on me in the first place. I will have a light cheat on sundays, because man theres no way i can eat straight for 2 months without something kind of junky, just not going to go balls-out on the crap. Just enough to hold me over until the next sunday.

Dumbell Bench Press (90's two sets, 70's two sets)
Overhead Tricep Extension w/curl bar (75)
Flye's (55's for two sets, 40's for two sets
Cable Tricep Pressdown ( 50)
Cable Crossover 3 sets
Hammer Curls 3 sets
Two sets of pushups

in my mind im counting 18 sets total.

Heres week one pictures, will only do pictures and weight on mondays.