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cardio
run 1.45 miles (13:07...still to slow) 5x 25 pushups 5 x 25 situps 5 x 25 (4 count) flutter kicks 5 x 2-3 pull ups |
Yesterday Cardio
run 1 mile (8:35...still to slow, just call me Mr. Turtle) 2x 25 pushups 2 x 25 situps 2 x 25 (4 count) flutter kicks Short Session Thursday Gym Warm-up Assisted pullups 6 x 5-7 x 110-35 Chest Hammer Decline 4 x 12-15 x 275 Back Low Pully Rows 4 x 10-14 x 210 Shoulders Hammer Shoulder Thing 4 x 12-15 x 140 Quads Leg Extensions 4 x 14-17 x 270 Hams Seated Leg Curls 4 x 10-12 x 160 Calfs Seated Calf Mach 4 x 14-16 x 175 Bi's Machine curls 4 x 9-12 x 125 Tri's Rope pulldowns 4 x 15-19 x 180 Well took the day off from work. I'm thinking of starting a full body 3x's a week program along with my 3 days of cardio. Found out something today. I buy Kraft brand of low fat mayo, I don't goop it on, just like a little flavor. It is 4 gr fat and 45 cal per serving (1 table spoon) My wife just bought some regular miracle whip (Kraft) and it is lower fat and cal than the low fat stuff. 3 gr fat 35 cal per serving (1 table spoon) :biglaugh: |
yeah joker. i bang with miracle whip. on those thing you absolutely need a litlte mayo on i just substitute with that
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Yesterday Cardio
run 1 mile 8:32 5 x25 pushups 5 x 25 situps 5 x 25 (4 count) flutter kicks 5 x 2-3 pull ups Sat-Took the day OFF!!! Well starting Monday I'm planning on doing Tuesday,Thursday,Sat. full body workout and on Mon,Wed,Fri continuing with my cardio. Sundays will be off. Just bought a better pair of running shoes (sauconys) and what a big difference it makes. My employer just closed up the yard by my house, so now instead of commuting about 26 miles a day 4 days a week, it will now be 92 miles a day for 5 days a week. I figure it will now cost me close to $550 a month in gas. To top it off they just took away or $100 monthly safety bonuses. Hopefully my other thing I'm working on comes through soon, cause I can't really afford $650 less per month. It sucks when you spend the last 2 years building relationships with your customers, then get to tell them you won't be around anymore. |
Dang, I'm sorry to hear that. I hope everything works out well for you.
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Quote:
Sunday--Gym Warm-up Assited pullups 5-6 x 5-7 x 110-35 Chest Bench press 4 x 9-13 x 225 (wow, did I lose strengh in benching) Back T-bar row 4 x 9-11 x 150 Shoulders Smith seated press 4 x 9-13 x 160 Quads leg press 1 x 17 x 450 3 x 12-15 x 540 (yes, knees to chest,I see so many people doing 3-5in r.o.m. its rediculous. Hams seated curls 4 x 10-13 x 160 Calfs Seated calf raises 4 x 14-17 x 150 Bi's 0ne arm preacher D.B. curls (very slow on the neg portion) 4 x 8-10 x 32.5 Tri's tri pulldowns (differant mach, straight bar) 4 x 12-15 x 70 I was going to start this on tuesday but since I took off yesterday I wanted to do something today. |
Cardio
Run 1 mile 8:15 (whoowho P.R.) 5 x25 pushups 5 x 25 situps 5 x 20 (4 count) flutter kicks 4 x 3-3 1/2 pull ups Great smoke session. Kicked my but. Did my best I mile run. I plan on upping it this week to 1.5 miles. btw I really don't stop at a mile. When I hit the mile, I walk for a bit then sprint back home. |
good work on your PR for that mile run. its hard at first but you get better and better just about everytime
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Quote:
Gym--Tuesday Warmup Pullups 5 x 3-7 x 110-35 Chest Bench Press 4 x 10-11 x 225 Back Low hammer rows 4 x 8-10 x325 Shoulders Smith press 4 x 8-12 x 160 Legs Leg Extensions 4 x 12-15 x 275 Hams Seated Leg curls 4 x 10 x 160 Bi's machine curls 4 x 125 x 8-10 Tri's Rope pulldowns 4 x 15-18 x 180 Abs work First day of getting up at 1am for the gym:yikes: Only time to really work out for me. Skipped calfs as time got a little tight. Well had to buy a new mp3 player since the stupid dog we are baby sitting TRIED TO EAT IT. |
Nice work Joker, but getting up at 1am......damn thats dedication. Good run PR. Enjoy! :)
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