Friday's Workout 1/29

HAPPY BIRTHDAY EVANNA MARIA!

How cold is it today? Well like I planned yesterday I wanted to hit the gym up right today. I had a really  good workout my pumps we off the hook.

I did my standard circuit training routine and felt really good when I left.

Bench Press
30 sec. rest
Decline Bench
30 sec. rest
Lat Pulldown
30 sec rest
Dumbell Row
30 sec rest
Shoulder Press (Maxed the machine 200lbs)
30 sec rest
Side Lat Raises
30 sec rest
Bicep Curls
30 sec rest
Hammer Curls
30 sec rest
Tricep pulldown

Last night was the rest day for P90X, we start again tonight.

One side note I was reading last months Men’s Health and one of the stories was about a man who lost mad weight and he made a good point. If you know you are going to work everyday why not just make going to the gym in the AM part of you work day? I think that is why I never miss a gym day Monday – Friday. I really have momentum now and believe me I know how easy that can change. ijs

Next week here is what I will change:
focus on eating right.

P.S. I lost 2 ½ pounds this week and I just had 2 slices of pizza :( I need better eating habits.

Here is a tip I got from a fellow blogger:
http://myfitnesshut.blogspot.com/2009/10/top-10-weight-loss-tips.html

Stop Your Bad Eating Habits A Little At A Time


Sixty to 70% of the success or failure of your weight loss program will be due to what you eat. If you are having trouble changing your bad eating habits, try this trick. Give up one bad eating habit a week. You could start with cutting excess sugar from your diet. For example, replace sodas and sugary fruit drinks with water and unsweetened tea. This method will make your diet changes more practical and less overwhelming.

Thursday's Workout 1/28

So last night i did some more P90X and this morning my body was super sore in places I never knew you could be sore in..... I do love doing the Froggy move ;)

The roads were really bad this morning so I took my time on the road...even though i did 360 spin out on Rt 22 :)

At the Gym I really just went on the treadmill for about 40 mins, I did work up a sweat but not good enough.

I think tonight is my rest day for P90X (but i might still do the froggy move!) I plan on hitting the gym hard tommorow.

That's whats up! Thanks for all the cool feedback and emails...man my followers list is really growing...exactly!

Will

Wednesday's Workout 1/27

Woke up this morning and didn't feel like working, soooo i took the day off to relax. I planned on missing the gym but this was all i saw when i tried to take a nap hahaha so I went to the gym..thanks nunu.

Today the gym was full of 18 -19 year olds not sure what the deal was but I had to spot 3 people. If you know me you know I hate helping people :)

Anyway here was my work out

Slow jog to warm up for 6 mins.


Bench Press : Need - 315lbs 8 Reps
30 sec. rest
Seated Chest Flys: Rep- 100lbs 20 Reps Note: I felt like I could have gone a little heavier with 20 reps.
30 sec. rest
Lat Pulldown: Need - 180 lbs 8 Reps
30 sec rest
Dumbell Row: Rep - 40 lb (Dumbell) 20 Reps
30 sec rest
Shoulder Press on the ISO Machine Need - 140 lbs 8 Reps
30 sec rest
Behind the back side raises Rep - 60 lbs 20 Reps
30 sec rest
Bicep Curls Need - 100lbs 8 Reps
30 sec rest
Hammer Curls - Rep - 30 lbs 20 reps
30 sec rest
I threw in a extra exerice for the biceps:
1 arm curls 45 lbs 10 reps
30 sec rest
Tricep pulldown Need - 100lbs 8 Reps


At the end walked on the treadmill uphill for about a mile.


Time to make dinner for my Boo's and tonight do more P90X with my wife. :)

So Far... Can you tell a difference?

                        

Tuesdays Workout 1/26 PART 2

WOW Holy Crap! just finished doing with my Boo - P90X Legs and Back.

It was a hour long and the hardest workout ever, I feel good i got a little extra workout in.

Plus I got to stare at Boo's booty :)

Tuesdays Workout 1/26

Man I did not want to go to the gym today.... I woke up late.

I think my body needs rest, I have to recover from working the weekend.

Today I did have a good cardio workout ran for about 3.5 miles...not at once.

I did 15 mins of the punching bag and jump rope (an idea my buddy Dave gave me)
I felt good, my boo is doing PX90 and I am thinking of joining her. :)

Mondays Workout 1/25

WOW! Mondays are always tough but today was the toughest.

I workout the overnight on Sat. 1/23 and didn't get much sleep, I was feeling it in the gym. I read a few magazines this weekend and 1 point they all made was to always keep your muscle guessing. Its like medication if you keep taking the same medicine everyday your body gets used to it. Same goes with your muscles which now I am trying new exercises and doing a Need exercise and a Rep exercise.

Need exercise is a set of heavy weight at 8 reps.
Rep Exercise is a set of lighter weight at 20 reps.

My Workout
I arrived at 7:15am---Called wrk and told them I would be late :)
I Didn't have much time so right away got on the T-Mill and did 5 min warm up.

Bench Press : Need - 315lbs 8 Reps
30 sec. rest
Seated Chest Flys: Rep- 100lbs 20 Reps Note: I felt like I could have gone a little heavier with 20 reps.
30 sec. rest
Lat Pulldown: Need - 180 lbs 8 Reps
30 sec rest
Dumbell Row: Rep - 40 lb (Dumbell) 20 Reps
30 sec rest
Shoulder Press on the ISO Machine Need - 140 lbs 8 Reps
30 sec rest
Behind the back side raises Rep - 60 lbs 20 Reps
30 sec rest
Bicep Curls Need - 100lbs 8 Reps
30 sec rest
Hammer Curls - Rep - 30 lbs 20 reps
30 sec rest
I threw in a extra exerice for the biceps:
1 arm curls 45 lbs 10 reps
30 sec rest
Tricep pulldown Need - 100lbs 8 Reps

DONE! One thing I noticed I was extra sweaty today..could be it was 60 Degrees at 7 am?

To finish I ran on the treadmill for 10 Mins on intervals.

So far I have lost 55 lbs in a little over 1 year, I dont want to hit the peak yet so I will keep changing my workout everyday.

I think tommorow I will change to jump rope and try the mile run again.

A good friend told me once ..........NTAGATF

(ijs)

Weekend Workout 1/23

I got the chance to go to the gym for a extra day.

The Gym was packaged...I felt a little intimidated by the juice heads, but that went away once I started my workout.

This was a extra day so it was a weird workout

Did interval running on the T-Mill for 15 mins. - Felt good like i could go longer.

Bench Press = 10 245lb x2
Lat Pull Down = 180 lb 8 reps
Shoulder Press = 155lbs 10 reps

I did 2 rounds of the above. Finished with a good run.

Friday's Workout 1/22 (Say Word!)

Sorry for the delay I know everyone has been waiting for my updates.
So today I got to the gym at 7:00Am
Felt good...

I warmed up on the treadmill with a fast pace uphill walk for 5 Minutes.
Begin Circuit Training with 30 second rest in between extercises.
Chest 10 Reps 250lbs
Lat Pull Downs 10 reps 170lbs
Back extensions 30
Shoulder Raises 20 Reps 90 Lbs
Shoulder Press 10 reps 195 lbs
Biceps curls 10 reps 100lbs
Dumbell Hammer Curls 20reps 30lbs
Triceps Extensions 10 reps 90 Lbs
Squats 10Reps 300lbs
Leg extensions 10 reps Each Leg 60Lbs

I did 2 rounds of the above.

After the Circuit I did 15 mins of Interval Running on the treadmill
Interval Run Speed 7.0 for 1 minute and walk at 3.0

Mood: Slow start but really felt good after....I need to stretch more.

End time 8:15am

Todays Workout 1/21

Today Workout Started 7:10am

Ran on Treadmill 10 Minutes - Speed 4.5 - Distance 1 Mile
Jump Rope 5 Mins
Fitness Ball Crunches 50
Jump Rope 5 mins
Stationary Bike 5 mins
Fitness Ball Crunches 30
Ran on Treadmill 10 Minutes - Speed 4.5 Distance 1 Mile

Today was a cardio Day, I tried to focus on Heartrate.

Mood = Was low not too motivated.

Workout Completed 8AM

Day 1

Hello World...this is my first blog