My Workout...

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:

Monday, June 08, 2009

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

Tuesday, June 09, 2009

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

Wednesday, June 10, 2009

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

Thursday, June 11, 2009

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

Friday, June 12, 2009

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

Saturday, June 13, 2009

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