Today's workout will be snow shoveling with many, many, many reps. As I stated in another thread, there is no gravity, the world sucks.
Rest day today and it is too stinking cold out. I ended up at the gym and did 30 minutes on the spin bike and a few sets of leg lifts. Left the weights alone today.
Sun. 1/8/17 3x30 Dips 3x12 Leg Press 3x12 Leg extensions 3x15 Chest Press 3x15 Decline Press 3x15 Pectoral Flyes 3x15 Wide Grip Machine Flyes 3x10 Lat Pulldowns 3x25 Tricep Pushdowns 3x30 Seated Calf Raises
SWMBO put a Fitbit on me Christmas day. I don't work out but I am digging the idea of getting off of my keister and becoming more active. I'm committed to keeping track of calories too. I wanna drop 30 pounds over the next 6-8 months.
If you don't have one, get a kitchen scale. People vastly underestimate the amount of food consumed. Using the myfitnesspal app and a scale to track what I eat, I was able to lose 50 lbs a few years ago. I put some back on over the last 16 months since I have discovered the gym.
Okay, personal story. I'm 5'6.5". Back in April when I left my previous job for the one I'm working now, I weighed 199 lbs. I was working 1700-0100 with a 0100-0900 mixed in. Weekends were 12 hr days. I was eating junk food. When I was bored at work I would eat snacks out of the vending machine. In April I went to work for my present employer. It's a warehouse and we ride three wheel bikes to get around, plus walking. I stopped eating junk food, cut out the snacks. I don't eat anything between 1900 and 0700 or 2000 and 0800(forgive the mil-time, 29 yrs of habit). When I weighed myself this morning I was 170.8. Ok 171 I guess. You can do it. Good luck!
Mon. 1/9/17 3x30 Dips 3x12 Lat Pulldowns 3x12 Rear Delt Flyes 3x12 High Row Curls 3x12 Seated Rows 3x12 Preacher Curls 3x12 Cable Curls 3x15 Lateral Raises 3x15 Seated Shrugs 3x30 Hack Squat Calf Raises
Tue. 1/10/17 3x30 Dips 3x12 Lat Pulldowns 3x12 High Rows 3x12 Free Motion Cable Rows 3x12 Free Motion Cable Shoulder Press 3x25 Rope Pulldowns 3x12 Cable Kickbacks 3x25 Overhead Dumbbell Press 3x12 Rear Delt Flyes 3x12 Standing Barbell Rows 3x30 Seated Calf Raises
I have been struggling to get back into shape; not a weight thing, recovering from an injury type thing. I have been pretty sedentary for the last five months or so... I have been using Robyflexx as a role model. He's on the left:
18 minutes on the Rowing Machine 4x20 Captain Chair Leg Lifts 6x10 Bench Press 4x10 Pullovers 4x10 Incline Bench Press 3x20 Overhead Plate Lift I'm really not a huge fan of bench press, but realize that I have to do it. Tonight I wanted to set some base lines and for each set I was able to crank out 10 reps, I would add weight and do another set. I was going up 20lbs each set until the last two when it was getting tough. I added 10 lbs was able to do it for set 5 and then added 10 more for set 6. I was only able to do 7 reps before I racked it, took a short break then finished the reps. I am stronger than I thought. I was able to bench 205 lbs on my last set. If I didn't kick my butt on the rowing machine to warm up, I might have had a little more in me.
Wed. 1/11/17 3x30 Dips 3x12 Preacher Curls 3x10 Alternated Dumbbell Curls 3x12 Hammer Strength Curls 3x10 Barbell Curls 3x15 Seated Dips 3x12 Lat Pulldowns 3x30 Seated Calf Raises
4x8 Squats 4x10 Military Press 6x15 Captain Chair Leg Lifts 3x10 Hammer Curls 3x10 Incline DB Curls 3x10 Reverse Grip BB Curls 3x15 Crunches 3x10 BB Curls 4x10 French Press 10 mins Rowing Machine
Fri. 1/13/17 3x30 Dips 3x12 Lat pulldowns 3x12 Seated Rows 3x10 Rear Delt Flyes 3x25 Rope Pulldowns 3x15 Seated Dips 3x30 Seated Calf Raises
4x10 Bent Over BB Rows 5x10 HS ISO Low Rows 4x10 Long Pull Cable Row 4x10 Cable Face Pull 4x10 Lat Pull Down 4x25 Back Extensions 20 minutes Rowing Machine w/ 1 minute High Intensity Sprints worked in every 4 minutes