Off Day: Good rest day, wish I didn’t have to go in to work though. Past week was pretty hectic; nice slow burns though. Better eating, better sleep…although sleeping can always get better.
“Good livin’…keep movin!â€
-R-
This is equivalent to Day 25 on Lambada program and Day 41 on the “Path†.  In the ripping-zone, first twice-a-day workout.  Worked out from 5-6am this morning and then at lunch time.  Stayed aerobic for most of it, but then did some intervals.  Felt really good…will watch the results.
Workout: Day 41 (10) (145 mins) – Pure Cardio
– Elliptical: 150 mins
– Distance: 11.25 miles
– Calories: 1416
– Push ups: 310 (160 w/workout and 15/hr over 10 hours at work)
Tracker
Total Distance: 139.58 miles (Goal 200/60.42 remain)
Total Calories: 29,143 (Goal 40,000/10,857 remain)
Total Pushups: 2845(Goal 10,000)
Good livin’…keep movin’!
-R-
This is equivalent to Day 24 on Lambada program and Day 40 on the “Path”. Still sore. Leg muscles are still repairing. Â Tomorrow will be 90 min slow burn cardio.
Workout: Day 40(9) (Upper Body II) – 66mins
Chest, Shoulder, Triceps (2min rest)
Chest
Bench Press: 2@12 reps,1->fail: 60,60,60
Flat flyes: 2@12 reps,1->fail: 25,25,25
Shoulder
Shrugs: 2@12 reps,1->fail: 60,60,60@12
Front Raises: 2@12 reps,1->fail: 25,25,25
Triceps
Bench Dips: 2@12 reps,1->fail:
Lying Dumbbell Tricep Extension:2@15 reps,1->fail: 20,20,20
Tricep Press : 2@12 reps,1->fail: 100,100,100
Push-Ups: 150
Cardio:
Elliptical: 30min (10-slow burn,10-hyper, 10-slow burn)
Distance: 3.0 miles
Calories: 649cal
Tracker
Total Distance: 128.33 miles (Goal 200/71.67 remain)
Total Calories: 27,727 (Goal 40,000/12,273 remain)
Total Jumps: 2200
Total Pushups: 2535 (Goal 10,000)
Good livin’…keep movin’!
-R-
This is equivalent to Day 23 on Lambada program and Day 39 on the “Path”. Another tough day, mainly due to the leg workout yesterday. Â Pretty sore right now, but expected, since I really have worked my legs that hard since I started lifting. Tried to stay away from the legs today during back workout, but had to do deadlifts; it was ok though.
Workout: Day 39(T8) (Upper Body I) – 69min
Back, Biceps and Cardio (2min rest)
Back:
Bent Over DBell Row: 2 @12 reps,1->fail:60,60,60@17
DBell Deadlifts: 2 @12 reps,1->fail:60,60,60@12
Hyperextension: 2x 12reps, 1->fail:35,35,35@
Oblique Bens: 2×15@45,20@45 (these were good)
Biceps:
Alternate Dumbbell Hammer Curl: 2x 12reps, 1->fail:12,25,25
Seated Conc. Curl:2x 12reps, 1->fail:25,25,25
Push-Ups: 150
Cardio:
Elliptical: 30min (10-slow burn,10-hyper, 10-slow burn)
Distance: 2.5 miles
Calories: 739cal
Tracker
Total Distance: 125.33 miles (Goal 200/74.67 remain)
Total Calories: 27,727 (Goal 40,000/12,273 remain)
Total Jumps: 2200
Total Pushups: 2385 (Goal 10,000)
Good livin’…keep movin’!
-R-
This is equivalent to Day 22 on Lambada program and Day 38 on the “Path”.  Today was t-o-u-g-h! I hit the squat machine hard and it was all over after that.  The big muscles drain every ounce of energy from my body.  Bottomline was, I really was not prepared mentally or physically for the workout, I did not get a good night sleep last night (hanging around for the Super Bowl) and so I went into event blah…and did it put me on my butt.  Will have to ensure that I am pumped for all future ones and sleep dammit!  Closing in on day 40…that’s significant!
Workout: Day 38 (M7) (Lower Body) – 60mins: FEB 7
Legs and ABS (2min rest)
Quads:
Squats: 2x12reps, 1->fail: 140,140,140 (45s+25s)
Lunges: 2x12reps, 1->fail: 35,35,35@12 (2x 35lbs plates)
Leg Extension:2x12reps, 1->fail: 90,90,90@15 (Squats killed me!)
Hamstring:
Leg Curls:2 sets of 12 reps,1->fail: 95,95,95@15
Str. Leg Bbells Deadlifts: 2x12reps, 1->fail:160,160,160@ (90+70′)
Calves:
Sitting Calf Presses: 2×25 @20;1->fail: 125,125,125@
Lying Calf Press: 2×20 1->fail: 180,180,180@
ABS:
Regular: 50
Lying (Left/Right/Center): 25,25,25
Calories: 568
Distance: 0 (Did not hit the elliptical today…bad move! workout suffered)
Pushups: 90 (6x 15)
Tracker
Total Distance: 122.83 miles (Goal 200/77.17 remain)
Total Calories: 26,988 (Goal 40,000/13,012 remain)
Total Jumps: 2200
Total Pushups: 22355 (Goal 10,000)
Good livin’…keep movin’!
-R-
This is equivalent to Day 21 on Lambada program and Day 37 on the “Path†. Another really good interval workout on the treadmill. Push a bit harder today and threw in some incline. Only worked out for 65 mins though, but the intensity was brung. Next cardio will be 90 min slow burn…oyeaaah!
Workout: Day 37 (6) (65 mins) – Pure Cardio
– Elliptical:Â 60 mins
– Distance: 4.62 miles
– Calories: 907
– Push ups: 290 (140 during workout and 15/hr over 10 hours at work)
Tracker
Total Distance: 122.83 miles (Goal 200/77.17 remain)
Total Calories: 26,420 (Goal 40,000/13,580 remain)
Total Jumps: 2200
Total Pushups: 2145 (Goal 10,000)
Good livin’…keep movin’!
-R-
Title: Why we get Fat and What we can do about it by Gary Taubes
Publisher’s Summary:
An eye-opening, myth-shattering examination of what makes us fat, from acclaimed science writer Gary Taubes.
In his New York Times best seller, Good Calories, Bad Calories, Taubes argued that our diet’s overemphasis on certain kinds of carbohydrates—not fats and not simply excess calories—has led directly to the obesity epidemic we face today. The result of thorough research, keen insight, and unassailable common sense, Good Calories, Bad Calories immediately stirred controversy and acclaim among academics, journalists, and writers alike. Michael Pollan heralded it as “a vitally important book, destined to change the way we think about food.â€
Building upon this critical work in Good Calories, Bad Calories and presenting fresh evidence for his claim, Taubes now revisits the urgent question of what’s making us fat—and how we can change—in this exciting new book. Persuasive, straightforward, and practical, Why We Get Fat makes Taubes’s crucial argument newly accessible to a wider audience.
Taubes reveals the bad nutritional science of the last century, none more damaging or misguided than the “calories-in, calories-out†model of why we get fat, and the good science that has been ignored, especially regarding insulin’s regulation of our fat tissue. He also answers the most persistent questions: Why are some people thin and others fat? What roles do exercise and genetics play in our weight? What foods should we eat, and what foods should we avoid?
Packed with essential information and concluding with an easy-to-follow diet, Why We Get Fat is an invaluable key in our understanding of an international epidemic and a guide to what each of us can do about it.
My comments:
I found this book very informative. I have in fact started to recast my life and view on food based on this book. I am also very happy to report, it is right on point. My cholesterol is great, I am now able to see hints of my six-pack and much much more. I recommend this highly.
Grab it at Amazon
Off Day: A day of total rest and relaxation from exercising, although I still have to go to work. Last week was pretty productive. I feel much stronger now, going into week 6.  Over the next 2 weeks (6 and 7) and I will work on ripping – this means some serious cardio, especially intervals. I will work on 45min intervals 3x per week and long cardio 3 times per week.   Eating still pretty good…sleeping still a bit crappy.Â
“Good livin’…keep movin!â€
-R-
This is equivalent to Day 20 on Lambada program and Day 35 on the “Path”. Really good workout today…felt relatively strong; compare to yesterday, today was like a new day.  Gym was pretty crowded took me longer than I really wanted to spend in there.  Tomorrow is gonna be a 90 min cardio sculpting day.
Workout: Day 35(4) (Upper Body II) – 66mins
Chest, Shoulder, Triceps (2min rest)
Chest
Bench Press: 2@12 reps,1->fail: 55,55,55@12
Bench Flyes: 2@12 reps,1->fail: 20,20,20@15 – pretty deep reps
Shoulder
Dumbbell Shrugs:2@12 reps,1->fail: 55,55,55@12
Dumbbell Front Raises: 2@12 reps,1->fail:15,15,15
Dumbell Punches: 2@12 reps,1->fail:15,15,15
Triceps
Bench Dips: 2@12 reps,1->fail: 12,12,12
Lying Dumbbell Tricep Extension:3@25 reps @ 20
Tricep Pressdown: Â 2@12 reps,1->fail:80,80,80@12
Cardio:
Elliptical: 30 min
Distance: 2.51 miles  (high resistance – climbing)
Calories: 933
Tracker
Total Distance: 118.21miles (Goal 200/81.79 remain)
Total Calories: 25,513 (Goal 40,000/14,487 remain)
Total Jumps: 2200
Total Pushups: 1855 (Goal 10,000)
Good livin’…keep movin’!
-R-
This is equivalent to Day 19 on Lambada program and Day 34 on the “Path”. Felt sort of tired today, but 2 days to go before a rest day on the 5th. At any rate I am pretty much on schedule to hit my 8 week numbers. I really feel pumped about the way things are going with me right now.Â
Workout: Day 34(3) (Upper Body I) – 69min
Back, Biceps and Cardio (2min rest)
Back:
Bent Over Barbell Row: 2 @12 reps,1->fail:50,60,60@
Underhand Pulldown: 2 @12 reps,1->fail:115@8,100@10,100@8
Hyperextension: 2x 12reps, 1->fail:25,25,25@
Biceps:
Alternate Dumbbell Curl: 2x 12reps, 1->fail:25,25,25
Conc. Curl:2x 12reps, 1->fail:15,15,15
Push-Ups: 120
Cardio:Â
Elliptical: 30min
Distance: 3.68miles
Calories: 972
Tracker
Total Distance: 115.70miles (Goal 200/84.30 remain)
Total Calories: 24,580 (Goal 40,000/15,420 remain)
Total Jumps: 2200
Total Pushups: 1855 (Goal 10,000)
Good livin’…keep movin’!
-R-
This is equivalent to Day 18 on Lambada program and Day 33 on the “Path†. Pretty good interval workout on the treadmill.  Feel really good; body definitely getting stronger.  Next cardio day will be all out 90mins.
Workout: Day 33 (2) (61 mins) – Pure Cardio
– Elliptical: 52:48 mins
– Distance: 4.32 miles
– Calories: 835
– Push ups: 290 (170 during workout and 120 over 10 hour period at work)
Tracker
Total Distance: 112.02miles (Goal 200/87.98 remain)
Total Calories: 23,608 (Goal 40,000/16,392 remain)
Total Jumps: 2200
Total Pushups: 1735 (Goal 10,000)
Good livin’…keep movin’!
-R-
While consciously pursuing your spiritual development is commendable, joining an established religion such as Christianity, Islam, or Hinduism is one of the worst ways to go about it. In this article I’ll share 10 reasons why you must eventually abandon the baggage of organized religion if you wish to pursue conscious living in earnest.
Since Christianity is currently the world’s most popular religion, I’ll slant this article towards Christianity’s ubiquitous failings. However, you’ll find that most of these points apply equally well to other major religions (yes, even Buddhism).  Click here to read the full artile at his site.
My Comments:
There are some real truths within this piece. I am not casting any stones on the beliefs of others, but Steve does have something to say here…
This is equivalent to Day 17 on Lambada program and Day 32 on the “Path†. Felt pretty tired today, body was dragging. No lifting tomorrow though, just cardio.Â
Workout: Day 32 (1) (Lower Body) – 70mins
Legs and ABS (90 sec rest)
Quads:
Leg Press: 2x12reps, 1->fail: 230,230,230@ (90’s+25)
Leg Extensions: 2x12reps, 1->fail: 95,95,95@15
Hamstring:
Leg Curls: 2 sets of 12 reps, 1 set to failure: 80,80,80@10
Str. Leg Dbells Deadlifts: 2x12reps, 1->fail: 55s,55s,55s@10
Calves:
Sitting Calf Presses: 2×25 1->fail: 110,110,110@25
Lying Calf Press: 2×20 1->fail: 180,180,180@20
ABS:
Decline Cruches: 50
Reverse Crunches: 50
Lying (Left/Right/Center): 50,50,50
Side Bends: 50
Calories: 405
Distance: 0.25 miles
Tracker
Total Distance: 107.70miles (Goal 200/92.30 remain)
Total Calories: 22,773 (Goal 40,000/17,227 remain)
Total Jumps: 2200
Total Pushups: 1445 (+100 today)
Good livin’…keep movin’!
-R-
This is equivalent to Day 16 on Lambada program and Day 31 on the “Path†. Pretty cool upper body workout today. Felt good, left deltoids got fatigued quite quickly. Started doing 10 pushups every hour for about 2.5 weeks now (Sun-Thurs); will start tracking that here as well.  Tomorrow is Feburary – then it’s eleven more to go.
Workout Day 31 (Upper Body II) – 60mins
Chest, Shoulders, Triceps, (90 sec rest)
Chest:
DB Bench Press: 2×12,10 reps, 1 ->fail: 50,50,50@
Incline Flyes: 2×12 reps, 1 ->fail: 25,25,25@12
Shoulders:
DBell Shrugs: 2×12 reps, 1 ->fail: 50,55,50@15
Dumbbell raises 2×12 reps, 1->fail: 15,15,15
Triceps:
Bench Dips: 2×12 reps, 1 set -> fail:12,12,25
Push down: 2×12 reps, 1 ->fail: 100,100,100@15
Cardio:
Elliptical: 24 mins
Distance: 1.80miles
Calorie: 498
Tracker
Total Distance: 107.45miles (Goal 200/92.55 remain)
Total Calories: 22,368 (Goal 40,000/17,632 remain)
Total Jumps: 2200
Total Pushups: 1345 (+100 today)
Good livin’…keep movin’!
-R-
This is equivalent to Day 15 on Lambada program and Day 30 on the “Path†. Today was crazy…major distance and huge caloric burn in an hour…this is typical of a 90min session for me, but the body was on today. Now, the downside – really lousy sleeping last night working on finances…only 2.5 hours…sorry…will hit the rock early tonite…promise.
Workout: Day 30 (64 mins) – Pure Cardio
– Elliptical: 60 mins
– Distance: 9.0 miles
– Calories: 1210 (Ouch!…steaming for an hour!)
– Push ups: 245 (that’s a lot of push ups – 120 during workout and 125 over 10 hour period at work)
Tracker
Total Distance: 105.65miles (Goal 200/94.35 remain)
Total Calories: 21,870 (Goal 40,000/18,130 remain)
Total Jumps: 2200
Total ups: 245
Good livin’…keep movin’!
-R-
Off Day: Day of total rest…used it to catch up on a bunch of stuff. Was gonna press on Lambada without a break, but thought otherwise. I am pretty much on course right now, but that doesn’t mean anytime for taking a break, coming week will be a push…really looking forward to working out, now that the cold is completely gone. Falling back on my sleep a bit, have to do better there; my eating on the other hand is doing quite well.
“Good livin’…keep movin!â€
-R-
This is equivalent to Day 14 on Lambada program and Day 28 on the “Path”. All-around good workout; back still a bit tight; leaving the gym now, heading home for a soak. Â Really turned up the heat this week and now is ahead of schedule at the midpoint. Â Pretty motivating!!!
Workout: Day 28 (Upper Body I) – 66mins
Back, Biceps and Cardio (2min rest)
Back:
One Arm Dumbbell Row: 2 @12 reps, 1 set -> fail:50,60,60@15
Underhand Pulldown: 2 @ 12 reps, 1 set -> fail:100,100,70@15
Hyperextension: 2x 12reps, 1->fail:10,25,25@15
Biceps:
Alternate Dumbbell Curl: 2x 12reps, 1->fail:25,25,25
Conc. Curl:2x 12reps, 1->fail:15,15,15
Cardio: 30min
Elliptical: 30
Distance: 3miles
Calories: 741
Tracker (3.35miles from midpoint goal w/ 3days to go!)
Total Distance: 96.65miles (Goal 200)
Total Calories: 20,660(Goal 40,000)
Total Jumps: 2200
Good livin’…keep movin’!
This is equivalent to Day 13 on program on the Lambada Program; Day 27 on the “Pathâ€.  Another good workout day, almost no effects of the cold…body is getting back to normal.  I feel as though muscle density is increasing, but waist layer is proving a big more stubborn.  Since you can’t target, I will just have to continue overall conditioning.
Workout: Day 27 (Lower Body) – 66mins
Legs and ABS (90 sec rest)
Quads:
Leg Press: 2x12reps, 160,180,180@15
Leg Extensions: 2x12reps, 1->fail: 80,80,80@12
Hamstring:
Leg Curls: 2 sets of 12 reps, 1 set to failure: 80,80,80@10
Str. Leg BBell Deadlifts: 2 sets of 12 reps, 1 set to failure: 45,45,45@15
Calves:
Lying Calf Presses: 2×20 1->fail: 90’s,90’s,90’s@25
Std Calf Raises: 2x12reps, 1->fail: 115,115,115@
ABS:
Decline Cruches: 40
Reverse Crunches: 40
Ex. Ball Crunches: 40
Side Bends: 40
Calories: 644
Distance: 0
Tracker (closing in on midpoint)
Total Distance: 93.65miles (Goal 200)
Total Calories: 19,919 (Goal 40,000)
Total Jumps: 2200
Good livin’…keep movin’!
-R-
This is equivalent to Day 12 on program on the Lambada Program; Day 26 on the “Path”. Really good workout today; still a few sneezes, but definitely felt much better than the previous 2 days. I suppose exorcism of the Cold ghosts might be nigh…ruhaaahaa….ruhaaahhh…ruhaaaaaahhaahhhaaahaaa! Big Legs tomorrow…now on the short rest program.
Workout: Day 26 (60 mins) – Pure Cardio
– Elliptical: 60mins
– Distance: 9.0miles
– Calories: 1039
Tracker (almost to the midpoint)
Total Distance: 93.65miles (Goal 200)
Total Calories: 19,275 (Goal 40,000)
Total Jumps: 2200
Good livin’…keep movin’!
-R-
Title:  The Hidden Reality: Parallel Universes and the Deep Laws of the Cosmos by Brian Greene
Greene, one of our foremost physicists and science writers, takes us on a captivating exploration of these parallel worlds and reveals how much of reality’s true nature may be deeply hidden within them.
My Comment
Really liked this book and would recommend it. Â This is the second book on the topic that I have read from Brian Greene. He is easy to read and makes a complex topic understandable.
This is equivalent to Day 11 on the Lambada and Day 25 on the “Path”.  Another hard day working out…cold has not abated any, nor am I; hopefully I will be over it by tomorrow or so.  At any rate not too many body aches anymore, body definitely adjusting. Continue to stay motivated and keep pushing hard.
Workout Day 25 (Upper Body II) – 60mins
Chest, Shoulders, Triceps, (90min rest)
Chest:
DB Bench Press: 2×12,12,10 reps, 1 ->fail: 50,50,50 @
Incline Flyes: 2x12reps, 1 ->fail: 20,20,20@12
Shoulders:
DBell Shrugs: 2×12 reps, 1 ->fail: 50,50,50@12
Overhead press: 2×12,11,8 reps, 1 ->fail: 35,35,35
Triceps:
Lying Triceps Press: 2×12, reps, 1 ->fail: 20,20,20
Bench Dips: 2×12reps, 1 set -> fail:
Push down: 2x12reps, 1 -> fail: 90,90,90@ didn’t do
Cardio:
– Treadmill: 30mins
– Distance: 4.60miles
– Calorie: 883
Tracker (Should be able to mee the midpoint)
Total Distance: 84.65miles (Goal 200)
Total Calories: 18,236 (Goal 40,000)
Total Jumps: 2200
Good livin’…keep movin’!
-R-
This is equivalent to Day 9 on the Lambada program. Really tough day, full blown cold with headaches, runny and stuffy nose, but managed to pushed through it.  In seven days, I will for the first time that I can remember, celebrate sticking to my program without stopping…can’t wait to celebrate that.
Workout: Day 24 (Lower Body I) – 60mins
Back, Biceps and Cardio (2min rest)
Back:
One Arm Dumbbell Row: 2 @12 reps, 1 set -> fail: 50,50,50@15
Underhand Pulldown: 2 @ 12 reps, 1 set -> fail: 115,115,100@12
Bent over Rows: 2 @ 12 reps, 1 -> fail: 55,55,55@12
Biceps:
Concentration Curl: 2 @12 reps, 1 -> fail: 20,20@6 (muscle failure after STD Curls)
Standing Barbell Curl: 2 @12 reps, 1 -> fail: 15s,10s,10s@8
Cardio: 30min
– Elliptical: 30
– Distance: 4.25miles
– Calories: 739
Tracker (Still a bit behind…need to keep the press on)
Total Distance: 80.05miles (Goal 200)
Total Calories: 17,353 (Goal 40,000)
Total Jumps: 2200
Good livin’…keep movin’!
-R-
Trying to sync with the Lambrada system – This is equivalent to Day 9 on the program. Cold is in full bloom now; did a quick 6 miler split between Elliptical and Treadmill. Back to the pump tomorrow.
Workout: Day 20 (60 mins) – Pure Cardio
– Elliptical: 30mins
– Treadmill: 30mins
– Distance:Â 6.53 miles
– Calories: 918
Tracker (Slightly behind on goals;will pick it up this week)
Total Distance: 75.8miles (Goal 200)
Total Calories: 16,614 (Goal 40,000)
Total Jumps: 2200
Good livin’…keep movin’!
-R-
Pretty light workout today as back is a bit tight. Did quite a bit of stretching before the lifts, so workout went longer thatn anticipated. Â I did complete the cardio, beside a short run for warm ups. Â I do feel much stronger tho. Also appears a cold demon is trying to seek refuge in my being – you can try, but I wouldn’t if I were you…ooaah!
Workout: Day 22 (Lower Body) – 68mins
Legs and ABS (60sec rest)
Quads:
– Leg Press: 2 sets of 12 reps, 1 set -> fail: 70,80,90@12;could go heavier
– Leg Extensions: 2 sets of 12reps, 1 -> fail: 80,80,80@15
Hamstring:
– Leg Curls: 2 sets of 12 reps, 1 set to failure: 80,80,80@
– Str. Leg DBell Deadlifts: 2 sets of 12 reps, 1 ->fail: 50,50,50@8
Calves:
– Calf Presses: 2 sets of 10-12 reps, 1 set ->fail: 95,95,110@15
– Standing Calf Raises: 2 sets of 12reps, 1 set -> fail: 100,100,100@15
ABS:
– Decline Cruches: 15(back a bit stiff…?)
– Reverse Crunches: 30
– Lying Crunches: 90
– Crunch Machine: 30
Cardio: 30min (not completed)
– 2min low / 8min med / 10min Hi / 8min med / 2 min low
Distance: 0.5miles
Calories: 614
Tracker (Running slightly behind on goals;will pick it up this week)
Total Distance: 69.27miles (Goal 200)
Total Calories: 15,696(Goal 40,000)
Total Jumps: 2200
Good livin’…keep movin’!
-R-
Off Day: Nothing doing today…day of total rest. Going into my 4th week, I am going to step things up a bit. I will be stepping up the cardio days a bit more to include rest days. Stepping into the Lambrada system.
Throat is a bit scratchy today; feels like the cold is coming on, but we will simply have to press on through now won’t we. Sleep wasn’t that great this pass week, but eating is doing relatively well considering.
“Good livin’…keep movin!”
Pretty good workout today. No particular aches today…generally good day.
Workout: Day 20 (94 mins) – Pure Cardio
– Elliptical: 92mins
– Distance: 11.7miles
– Calories: 1200
Tracker
Total Distance: 67.77miles (Goal 200)
Total Calories: 15,082 (Goal 40,000)
Total Jumps: 2200
Good livin’…keep movin’!
-R-
Second half of upper body workout, I think this is might be a better approach. Â I sort of like the full body workouts tho. Â I will continue to work this at least for the next two weeks. Â Tomorrow is sweet cardio – 90mins.
Workout Day 19 (Upper Body II) – 60mins – 15JAN10
Chest, Shoulders, Triceps, (60 sec rest)
Chest:
DB Bench Press: 2×12,10 reps, 1 ->fail: 45,50,45@8
Incline Flyes: 2×12 reps, 1 ->fail: 15,20,20
Shoulders:
DBell Shrugs: 2×12 reps, 1 ->fail: 45,45,45@12
Dumbbell press: 2x 10-12 reps, 1 ->fail: 35,30,30@8
Triceps:
Triceps Extension: 2×10-12 reps, 1 ->fail: 20,20,20
Bench Dips: 2×10-12 reps, 1 set to failure
Push down: 12@70,90,100
Cardio:
Elliptical: 23mins
Distance:3miles
Calorie:505
Tracker
Total Distance: 56.07miles (Goal 200)
Total Calories: 13,882 (Goal 40,000)
Total Jumps: 2200
Good livin’…keep movin’!
-R-
They say, if you do something 18 times, then it becomes a habit…well…hello Day 18. Â Split up upper body today, just did back and biceps. Â Muscles were really sore this morning, didn’t think I was gonna do it, but whadaya know…I pulled through it. Â Did Hyperextension for the first time in a longtime and lower back started to stiffen up on me during the elliptical. Only did about 12 mins of my elliptical time, as I had to go stretch. Â Will make it up tho.
Workout Day 18 (Upper Body 1):
Back, Biceps, Cardio Rupe’s (60-90 sec rest)
Back:
Pull-Downs: 2 sets of 10-12 reps, 1->fail – 100,115,100×8
DBell Rows: 2 sets of 12 reps, 1->fail – 45,45,45
Hyperextension: 2 sets of 12 reps,1->fail – 12, 12, 12
Biceps:
Concentration Curls: 2 sets of 12 reps, 1->fail – 20,20,20
Preacher Curls: 2 sets of 12 reps, 1->fail -15,15×8
Cardio: 30mins
Elliptical: 12mins completed (Back started acting up)
Distance: Â 2miles
Calories: Â 500
Minutes 1-2: Level One (Easy resistance)
Minutes 3-5: Level Two (Moderate resistance)
Minutes 6-9: Level Three (Difficult resistance)
Minutes 10-11: Level Two
Minutes 12-15: Level Three
Minutes 16-17: Level Two
Minutes 18-21: Level Three
Minutes 22-24: Level Two
Minutes 25-26: Level One
Tracker
Total Distance: 56.07miles (Goal 200)
Total Calories: 13,377 (Goal 40,000)
Total Jumps: 2200
Good livin’…keep movin’!
-R-
A bit sore all over but the body seems to be realizing that this is going to last for a while…hello lazy demons, time to go.
Workout: Day 17 (60 mins) – Pure Cardio
Elliptical: 64mins
Distance: 5miles
Calories: 1020
Jump Rope: 1200
Tracker:
Total Calories: 12,877 (Goal 40,000)
Total Distance: 54.07miles (Goal 200)
Total Jumps: 2200
Good livin’…keep movin’!
-R-
Much better lower body day. Â Feeling stronger each day. Â I will have to find an alternate calf workout to supplement the standing raises. Â Going for a full body soak, still a bit sore from upper body yesterday. Â Tomorrow is Cardio…can’t wait. Â Have a lot a calories to make up. Must get 8 hours sleep tonite.
Workout: Day 16 (Lower Body) – 66mins
Legs and ABS (60-90 sec rest)
Quads:
Squats: 2 sets of 12 reps, 1 set to failure: 55,55,55@12
DBell Lunges: 2 sets of 6reps, 1 set to failure: 35,35,35@6
Hamstring:
Leg Curls: 2 sets of 12 reps, 1 set to failure: 65,65,50@12
Str. Leg BBell Deadlifts: 2 sets of 12 reps, 1 set to failure: 45,45,45@15
Calves:
Seated Calf Raises: 2 sets of 10-12 reps, 1 set to failure: ? (did not do)
Standing Calf Raises: 2 sets of 12reps, 1 set to failure: 70,70,85@12
ABS:
Decline Cruches: 25
Reverse Crunches: 25
Ex. Ball Crunches: 50
Tracker:
Calories:470
Total Calories:Â 11,857 (Goal 40,000)
Distance: 0
Total Distance: 49.07 (Goal 200)
Good livin’…keep movin’!
-R-