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Come a long way....

Wednesday, December 12, 2012

Yesterday I went to the gym and did some strength training. I interval jogged to the gym from my apt. It is about .91 miles. I have jogged the whole way before but I guess my legs were a little tired from the 7 + miles I walked the night before. Anyway I only have a short time to workout because my project manager asked me to go to dinner with the team. So I was trying to make the most of my time. from my training sessions I have learned how to make the most out of a workout given a little amount of time. So I proceeded to do the following work out.

10 Reps Pushup/Upright row/Dead Lift @ 135lb
20 weighted squats @ 70lbs
Ice skaters 1 minute


10 Reps Pushup/Upright row/Dead Lift @ 155lb
20 weighted squats @ 70lbs
Ice skaters 1 minute


15 reps Bench Press @ 155lbs
15 (ea arm)single arm dumbbell swings (arm parallel to floor) @ 30lb
15 bicep curls @ 30lb


12 reps Bench Press @ 185lbs
15 Standing Shoulder press @ 30lb each hand
15 bicep curls @ 30lb


8 reps Bench Press @ 205 lbs


15 reps (arm) alternating arm squatting Lat Pull down @ 120lbs
15 reps (arm) single arm bicep curl @ 40lbs
15 reps cable fly @ 50 lbs per hand


15 reps squatting Lat Row @ 120lbs
15 reps (arm) single arm bicep curl @ 40lbs
7 reps Decline\neutral\Incline\ cable chest press @ 50 lbs per hand


20 Plank jacks
20 angle crunches

I had been getting down on myself for my progress. But to complete the above workout in 45 minutes is so far away from where I started. I mean i would maybe do 5-6 strength exercise of 10 reps each and be done. These were single muscle group exercises and no where near as difficult as what I can do now. When I first started with a trainer I could barely do a free weight upright row of 90 lbs. Now I am doing that after a push up and followed by a dead lift of 155lbs in the same rep. If I would have watched someone doing that a year ago I would think hat guy is nuts. Now I am that guy lol.

There is still a part of me that doubts what i am capable of. I have figured the best way to defeat that part of me is to just keep proving that piece of me wrong. Focus on the work and to just keep pushing. The weight WILL come off. It is just going to continue to take diligence and hard work. That I am game for. That I am ready to do. It is time....

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Member Comments About This Blog Post
  • COOKIE_AT_51
    Wow ... great changes! emoticon You are rocking it, glad to see you are aware of how far you have come emoticon I hope to have some of your same success! Spark on! emoticon
    2139 days ago
    Keep trying! You CAN do it!!! emoticon emoticon
    2141 days ago
    just stopped by and hope I can make the good choices you obviously have. I got a fitbit one and yhat and my daughter have really helped me. Congratulations on being a good inspiration to one who needs it. emoticon
    2143 days ago
  • QTEALADY20031
    Hi, I am trying to catch up with everyone's blogs. YOU are doing great! Just set one or two goals at a time and when you reach those goals, write down some new ones and eventually you will see what a great person you are and what you have achieved. Keep your list of goals that you have accomplished so that on those "down" days you can look at it and see how great you are doing and what you have put behind you as you continue your journey to health and wellness. Have a great week-end!! emoticon emoticon emoticon June
    2146 days ago

    Comment edited on: 1/4/2013 11:32:33 AM
    Good job~ you are doing great!
    2152 days ago
  • DIANER2014
    Congratulations you've come a long way! You've done an awesome job! You're an inspiration! Keep up the hard work! emoticon
    2162 days ago
    You have come a long ways! Keep on sparking, and you will lose the weight. Great job!
    emoticon emoticon emoticon
    2162 days ago
    The weight WILL come off. I can vouch for that. If I could, you most certainly can. One pound at a time. It DOES come off. So keep up the good work (really good training program you have there), watch what you put on your plate (have you tried journalling? It worked for me), and you'll get there in good time.

    2164 days ago
    Congratulations my friend! You are awsome! You make me want to go to the gym with you!

    Keep going! you are great!
    2165 days ago
    DO THE DO,C!
    2167 days ago
    That sounds intense - I'm a little scared. :) I'm getting back into exercise and felt out of shape after my 30 day Shred workout the first day. HOWEVER, I still realized that it was much easier than the very first time I tried it! Congrats on your progress, friend!
    2167 days ago
    Wow. You have surely come a long way and are a super motivator. Remain blessed.
    2168 days ago
  • JULIA_211
    Very emoticon and inspiring post! Your hard work is definitely showing! emoticon
    2168 days ago

    Comment edited on: 12/13/2012 4:50:12 AM
    I can relate to the "before" part of that description, the 10 reps of a few things and I'm done sounds familiar. The after portion...that gives me a faint hope, that hey, maybe I can do something similar. Appreciate that motivatory nudge!
    2168 days ago
    All I can say is wow!!!

    He... he... I would have fallen asleep after just getting there!!!

    emoticon emoticon emoticon
    2168 days ago
    Great workout brother! You are always so impressive with your dedication. I am humbled to be your friend!
    2168 days ago
    Niiiiiiice! You know you are inspiring people in the gym with that type of commitment! I'm still just enjoying working on the big 4 (I don't do cleans, shudder), but I'm hoping that someday I can put something together like your workout today!
    2168 days ago
  • _BABE_
    You have been working hard and its been paying off...keep up your strength training and concentrate on clean eating...its all going to come together for the final stretch. emoticon emoticon
    2168 days ago
    Congrats CL, that's the thing... just keep on keeping on! You and I know it does add up.... it's the giving up that stops the progress! LOL Don't stop! :-)

    2169 days ago
    Holy snowballs!! Look at how far you've come!! Amazing successes have, and will, come your way :)

    Keep up the awesome work!
    2169 days ago
    Your motivation and positive attitude are AWESOME!! You are definitely an inspiration!! Keep up the GREAT work!! emoticon
    2169 days ago
    I ran across your blog and took a look at your sparkpage. You have been kicking butt!! You have lost a lot of weight and I am sure you will reach your goal!! Keep moving forward! You're doing great!

    2169 days ago
    Well done! I couldn't even do one of the things on your list, and to do 45 minutes worth sounds incredible to me!
    2169 days ago
  • no profile photo FITKAT62
    That's an impressive workout! You've inspired me to get back to doing more strenuous workouts when I get back home. I know I've gained weight on this vacation but I am determined to get back on track.

    2169 days ago
    You've come so far and I am so proud of you. You are a machine in the gym. Keep working hard baby and it will pay off. :) Love you! xoxo
    2169 days ago
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