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)