It's been a while since I last posted about starting my workout. Well, I finally got off my lazy ass and started it yesterday. I went kind of light since it has been over a year since the last time i saw the inside of the gym. (since looks the same by the way). I have decided that I'm going to use this blog to chronicle my weight loss adventure and keep track of home much I lose to my target weight and time. My goal is 260 lbs. by Oct. 1. I am currently sitting at 290 lbs.. I will also be posting my measurements on a bi-weekly process to help track my body fat measurements.
This should be pretty interesting considering I have never actually kept of how my workouts have progressed over a period of time. Hopefully that will help me reach this goal.
This is my beginning workout that i will be starting next week:
| Body Part | Exercises | Weight | Reps | Rest (sec) | Weight | Reps | | Thighs | Dumbbell Bulgarian Split Squat | 10 lbs. | 8 | 0 | | | | | Dumbbell Step Ups | 5 lbs. | 8 | 0 | | | | Chest | Dumbbell Bench Press | 65 lbs. | 8 | 0 | | | | Shoulders | Seated Dumbbell Press | 30 lbs. | 8 | 0 | | | | Biceps | Standing Alternate Dumbbell Curls | 15 lbs. | 8 | 0 | | | | Back | One-Arm Dumbbell Bent-Over Rows | 25 lbs. | 8 | 0 | | | | Abdominals | Crunches | - | 50 | 90 | | | | Thighs | Dumbbell Bulgarian Split Squat | 8 lbs. | 8 | 0 | | | | | Dumbbell Step Ups | 5 lbs. | 8 | 0 | | | | Chest | Dumbbell Bench Press | 60 lbs. | 8 | 0 | | | | Shoulders | Seated Dumbbell Press | 30 lbs. | 8 | 0 | | | | Biceps | Standing Alternate Dumbbell Curls | 15 lbs. | 8 | 0 | | | | Back | One-Arm Dumbbell Bent-Over Rows | 25 lbs. | 8 | 0 | | | | Abdominals | Crunches | - | 50 | 90 | | |
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| Tuesday, June 09, 2009 |
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| CARDIO EXERCISES |
| Target | Actual | | Exercises | Distance (miles) | Time (min) | Distance | Time | RPE/HR | | Max Sprint (RPE 10) | max | 1 | | | | | 55% Max Run (RPE 3) | max | 2 | | | | | Max Sprint (RPE 10) | max | 1 | | | | | 55% Max Run (RPE 3) | max | 2 | | | | | Max Sprint (RPE 10) | max | 1 | | | | | 55% Max Run (RPE 3) | max | 2 | | | | | Max Sprint (RPE 10) | max | 1 | | | | | 55% Max Run (RPE 3) | max | 2 | | | | | Max Sprint (RPE 10) | max | 1 | | | | | 55% Max Run (RPE 3) | max | 2 | | | | | Max Sprint (RPE 10) | max | 1 | | | | | 55% Max Run (RPE 3) | max | 2 | | | | |
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| Wednesday, June 10, 2009 |
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| STRENGTH EXERCISES |
| Target | Actual | | Body Part | Exercises | Weight | Reps | Rest (sec) | Weight | Reps | | Thighs | Dumbbell Thrusters | 2 lbs. | 8 | 0 | | | | | Dumbbell Lunges | 25 lbs. | 8 | 0 | | | | Chest | Dumbbell Alternating Bench Press on Stability Ball | 5 lbs. | 8 | 0 | | | | Triceps | One-Dumbbell Triceps Extensions | 45 lbs. | 8 | 0 | | | | Abdominals | Ball Crunches | - | 25 | 0 | | | | Shoulders | Dumbbell Cross Punch | 2 lbs. | 15 | 0 | | | | Abdominals | Reverse Crunches | - | 25 | 90 | | | | Thighs | Dumbbell Thrusters | 2 lbs. | 8 | 0 | | | | | Dumbbell Lunges | 25 lbs. | 8 | 0 | | | | Chest | Dumbbell Alternating Bench Press on Stability Ball | 5 lbs. | 8 | 0 | | | | Triceps | One-Dumbbell Triceps Extensions | 45 lbs. | 8 | 0 | | | | Abdominals | Ball Crunches | - | 25 | 0 | | | | Shoulders | Dumbbell Cross Punch | 2 lbs. | 15 | 0 | | | | Abdominals | Reverse Crunches | - | 25 | 90 | | | |
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| Thursday, June 11, 2009 |
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| CARDIO EXERCISES |
| Target | Actual | | Exercises | Distance (miles) | Time (min) | Distance | Time | RPE/HR | | 95% Max Sprint (RPE 8) | max | 1 | | | | | 55% Max Run (RPE 3) | max | 1 | | | | | 95% Max Sprint (RPE 8) | max | 1 | | | | | 55% Max Run (RPE 3) | max | 1 | | | | | 95% Max Sprint (RPE 8) | max | 1 | | | | | 55% Max Run (RPE 3) | max | 1 | | | | | 95% Max Sprint (RPE 8) | max | 1 | | | | | 55% Max Run (RPE 3) | max | 1 | | | | |
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| Friday, June 12, 2009 |
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| STRENGTH EXERCISES |
| Target | Actual | | Body Part | Exercises | Weight | Reps | Rest (sec) | Weight | Reps | | Thighs | Dumbbell Bulgarian Split Squat | 10 lbs. | 8 | 0 | | | | | Dumbbell Step Ups | 5 lbs. | 8 | 0 | | | | Chest | Dumbbell Bench Press | 65 lbs. | 8 | 0 | | | | Shoulders | Seated Dumbbell Press | 30 lbs. | 8 | 0 | | | | Biceps | Standing Alternate Dumbbell Curls | 15 lbs. | 8 | 0 | | | | Back | One-Arm Dumbbell Bent-Over Rows | 25 lbs. | 8 | 0 | | | | Abdominals | Crunches | - | 50 | 90 | | | | Thighs | Dumbbell Bulgarian Split Squat | 8 lbs. | 8 | 0 | | | | | Dumbbell Step Ups | 5 lbs. | 8 | 0 | | | | Chest | Dumbbell Bench Press | 60 lbs. | 8 | 0 | | | | Shoulders | Seated Dumbbell Press | 30 lbs. | 8 | 0 | | | | Biceps | Standing Alternate Dumbbell Curls | 15 lbs. | 8 | 0 | | | | Back | One-Arm Dumbbell Bent-Over Rows | 25 lbs. | 8 | 0 | | | | Abdominals | Crunches | - | 50 | 90 | | | |
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| Saturday, June 13, 2009 |
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| CARDIO EXERCISES |
| Target | Actual | | Exercises | Distance (miles) | Time (min) | Distance | Time | RPE/HR | | 90% Max Sprint (RPE 7) | max | 2 | | | | | 55% Max Run (RPE 3) | max | 3 | | | | | 90% Max Sprint (RPE 7) | max | 2 | | | | | 55% Max Run (RPE 3) | max | 3 | | | | |
