Friday, November 30, 2012
Posting together because I am a little late blogging. But her is my update-
Well this was a leg day and it went pretty well- I had to modify some things because the two small barbells were missing from the gym and I am not ready for a 35 pounder yet. But here is what I did...
Leg extension machine- 2 warm up sets at lighter weights 2 sets of 30
Wide Stance Barbell Squats- I used a 15 pound dumbbell in each hand instead- 4 sets of 15
Leg Press- 4 sets of 8
Walking Barbell Lunges- I used a 10 pound weight in each hand- 3 sets of 20- baby steps
Barbell Step Ups-steeping onto a flat bench-I used an 8 pound weigh in each hand- 3 sets of 10
Pile Dunbell Squats- 3 sets of 15
Standing Calf raises 3 sets of 20, last set to failure
Leg press calf raises- 3 sets of 20
I did a 5 minute warm up but no other cardio
Yesterday was my son's birthday- I did my best to stay on track with eating but had a few slip ups- I ate two pieces of crazy bread and licked the icing spatula when I was done with his cake but still not horrible
I did work out and it was a pretty long workout but felt mostly good, here is what I did...
Barbell Curl- 3 sets of 10
Overhead Cable Curl- had to do with dumbbell it was so busy- 3 sets of 10
Cable Hammer Curls- 3 sets of 10 (superset done)
Alternating Hammer Curls- 3 sets of 15
Parallel Bar Dips- 3 sets of 15- very challenging for me but I did it
Skullcrushers- 3 sets of 10
Seated Triceps Press- 3 sets of 10
Triceps Pulldown Cable- 3 sets of 10
Air Bike- 3 sets of 25
Jackknife Sit-Up- 3 sets of 10
Roman Chair Leg raises- 3 sets of 10
And then I did my 30 minutes of cardio on the Arch trainer- I also did a 5 minute warm up.
I am getting a little frustrated because I thought that with adding in the cardio this week I would lose another two pounds but I haven't lost anything in four days. I know that I am building muscle and all and I am going my best to stick to the eating plan but I was kind of excited because I thought that if I could lose 2 a week I could make my goal weight by New Years. But I guess I will just have to hope to make goal weight by the end of the program.
On a good note I did buy myself a new scale for Christmas- even though I am not saving it for Christmas I am opening that sucker as soon as it gets here. The one I have now is a dial one and can be hard to read sometimes- this is digital, measures body fat, and you can track your weights as a user. I know that the body fat thing is not that accurate but it will be interesting to see what it says. I plan on having the gym measure my body fat at the end of the program to see how much it changes. Well I am going to keep on pushing on and get through this week- I have two workouts to go and then my weigh in on Sunday- maybe I will still a little change.