Thursday 4/15 Workout

OMG GM BFF’s

So last night I did my 1 mile run again this time I ran it in 10.03. HOORAY

I am getting better :)

I use the Nike + on my IPod and every time I beat my best time Lance Armstrong gives me a word of encouragement.

So in the gym I went in without a plan but knew I had to do legs and abs, so I did.

Workout:
Tri-set of Legs for 3 cycles
A Tri Set is one large set, composed of three sets of different exercises, all targeting the same muscle group. An example would be performing ten repetitions of barbell curls, then ten repetitions of cable curls, finishing with ten repetitions of alternating dumbbell curls, with no rest between the exercises.

• Squats
• Leg Press
• Leg Extensions

10 minutes of the Stairmaster

• 20 decline crunches (weighted)
• Planks
• Leg Raises

10 minutes on the bike

By the end my legs were killing me, I did squats with heavy weights (255 lbs)

I hate doing legs but apparently they are an important part to having a solid body. IJS

So I am excited about Friday, I will do a full body workout.

Thanks for reading friends.
Will

P.S.
I am still owed one decking to the face :)

Wednesday 4/14 Workout

Good Morning Everyone!

Today was a good morning and productive day in the gym.

Last night I posted my best 1 mile time 10.23, that is great for me it is a 1 minute improvement from my last run 2 weeks ago.

My Calves feel better for I am back on the treadmill for todays workout.

Today I tried a superset I found on a fellow bloggers site:

Workout:

Started with 10 min run on the Treadmill

Workout Source: http://robriches.blogspot.com/

A. Seated Lateral Pulldown

3 sets: 20/15/12

B. Bent Over Bar Bell Row
3 x 20/15/12
A. Bent Over Dumbbell Rows:
3 x 15/12/10
B. Reverse EZ-Bar Push Up*
3 x 15/12/10
A. Inverted Leg-Up Pull ups**
3 x As many as you can
B. Seated Preacher Cable Curls
3 x 15/12/10
A. Seated Low-Row Cable Pull
3 x 15/12/10
B. Seated Preacher Cable Curls
3 x 15/12/10
A. Overhand Grip EZ Curl

3 x 15/12/10

A. Alternative Dumbbell Curl

3 x 12/10/8

B. High Cable Pulley
3 x 15/12/10

After the workout I did 15 mins on the bike.

It was a good superset for Back and Biceps, I will use this again in the future.

Thanks for reading....Happy Fitness

Will

Tuesday 4/13 Workout

Good Morning Fitness Friends!

Today was a little bit of a crazy morning getting everyone ready, and I didn’t even do anything :)

Anyway I got to stay in the gym a little longer than normal, so I did a lot more cardio and a little extra resistance.

Workout:
Shoulder and Tricep Superset
20 Mins Elliptical with interval resistance
3 Cycles with no rest in between exercises

• Smith Machine Shoulder Press
• One Arm Arnold Press
• Side Lat Raises
• Front Lat Raises

15 Mins Elliptical
3 Cycles with no rest in between exercises

• Tricep Pull downs
• Tricep extension
• Dips

20 Mins of the Bike

Overall it was a good workout and I think I have a injury to my calves probably a upper strain. It hurts to run but I am going to try to do the INSANITY workout tonight.

 I am using the Elliptical Machine more to give my legs a rest, but I do miss the treadmill.

Last night was a bad night and wasn’t happy with myself, but I guess at some point we all doubt ourselves. Only the strong get past it (I hope I am strong) :) Last time I lost this much weight I had a workout buddy(Dave) and we would go everday to the gym. I think sometimes I need that buddy to help me stay motivated in the gym.

Thanks for reading

Will

 

Monday 4/12 Workout

Good Day Everyone!

What a beautiful day for a walk to the bus stop ;)

I have been doing the INSANITY workout and my morning workouts (with Cardio) and my calves and legs are killing me.

I didn’t get to do my run on the weekend but I did go for a long walk and did a nice cardio workout Saturday night.

Workout:
20 Minutes Elliptical Machine with a 10 resistance
2 Cycles of Chest, Back and Shoulder exercises

• Incline Chest press
• Dumbbell Shoulder Press
• Lat Pulldown

20 Minutes on the Bike

 

I did a lot of cardio today not too much resistance training. I think I need to let my calves and legs rest.... they are really sore.

 

Note:

This is a clipping from an article in Muscle and Body Magazine, It gives you guidelines on how much to take of Amino Acids.

Thanks everyone, enjoy the weather and your family

 

Will

 

Friday 4/9/2010

Good Morning Fitness Followers!

I feel good…I just wanted to let everyone know that.
Today’s workout

Full Body Circuit:
*Circuit performed twice with 1 min rest between cycle. No rest in between exercises.*

• Bench Press – Light Weight 135 LBS 20 Reps
• Dumbbell Shoulder Press – 50Lbs 10 Reps
• Lat Pull downs – Light Weight 150 lbs 15 Reps
• Biceps Curl – 110 Lbs 10 Reps
• Tricep Extensions – 80 lbs 15 Reps
• Single Leg Extensions – 60lbs 10 Reps
• Calf Raises 135lbs 10Reps

After 2 Cycles I did a nice Ab Workout, I did 3 exercises with no rest in between.

Also I did 15 mins on cardio on the treadmill and 5 min cool down on the bike.

One thing I never mention on these workouts is my stretching, I stretch before and after my workouts.

I am happy the weekend is here. I am planning on doing my running day Saturday or Sunday. I will take 1 day off.

Thanks for reading :)
Will

Thursday 4/8/2010

Good Morning Everyone!

This blog is dedicated to my wife Lynette (My Boo).

I realized today that she is the most important part of me changing my life, she is the motivation everyone needs in there life.

Not only is she the GREATEST Mommy that ever lived she is the most beautiful, helpful, caring, sexy, loving, smartest, dedicated person I know. Anyone that has had the pleasure of meeting her would agree.

The 3 Girls, Dog and Me are the Luckiest people in the world, she makes all of us a better person.

When I want to give up and stop working out, I just take one look at her and I want to be better for her not me.

She is in the process of changing her body and I just cant keep up, she looks AMAZING. Even after all the things she does for us she still has time to workout and improve her life.

If I could dedicated a song to you it would be B.O.B. - NOTHING ON YOU

THANK YOU Boo!

P.S. I had another great workout.

Wednesday 4/7/2010

I AM BACKKKKK!
Hello everyone it has been a long time.

Sorry I have not blogged lately but I just haven’t had the time or motivation.

What’s new in my fitness life:

• I reached a goal in weight loss, I am the lightest I have been in 10 years. My body is burning like a furnace and it feels good
• I am taking a new pre workout supplement with less caffeine and it really gives me great energy at the gym. It is called USP Labs Jack3d™ - Tropical Fruit Punch.
• I am also on day 2 of a crazy cardio series called INSANITY by Beachbody. I sweat like crazy after doing 40 mins. It is awesome.
• I have added Ab work at the end of my workout.
• I started running on the weekend last saturday was my first day running, I completed 2 miles in 22 mins. Not bad for me I am looking to improve my time this Saturday.

I am still doing my normal circuit routine today was a new circuit for Back and Triceps.

Back Circuit (little or no rest in between)
Performed 3 cycles
Lat pulldowns
Seated rows
Cable Lat Extensions
Weighted Back extensions
Triceps:
Tricep extensions
Triceps Pulldowns
Dips
10 mins of cardio on the treadmill.

I really had a good workout today.

I will definitely try to blog more, maybe not daily but I will make sure I stay motivated and you stay motivated.

Thanks Friends,

Will