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97 exex

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    Workouts

    in Diet & health exchange

    Posted

    Just checking in:

    Made it to week 8 and the last workout of the week is tonight- no missed workouts during that time (3 days a week) and included 15 mins of cardio prior to each session. Been doing pushups (40+30) and crunches/leg lifts (60+20) each weekday morning for the last 2 weeks. Also, this week I've been trying to switch it up, so I've gone to 20 rep sets (3). Plan on taking next week off

    Switched to a Paleo diet about 2 weeks in and have maintained about 90% of the time. Just a couple slips here and there; even bought gluten free beer and switched over to Crown on the rocks for drink of choice. Cut cheese and sugar out of my already low carb diet. Added fresh fruit and limited the processed stuff. Two jumbo eggs for breakfast, and orange or apple for lunch, and normally a meat and green for dinner.

    So I'm down about from 226 lbs to 213 lbs (which wasn't the goal, but a nice side effect). I'm starting to see more definition in shoulders and neck, but all in all feel more solid. Once I return after next week, I'd like to place a heavier focus on cardio and flexibility. May move from 15 to 20 mins for cardio and include stretching before and after workout. We'll see.

    Workouts

    in Diet & health exchange

    Posted

    ...4 weeks in and 9 workouts later (missed week two, but really needed to)- had to start waking up the beach muscles for Mexico in October and cruise in Feb. Mainly using a variation of a workout that I've had success with in the past. I've been slowly working into this with the intent of avoiding injury. Also, I've made it a priority to include cardio each of the days because I'm an out of shape fat-ass.

    Tues- Shoulders and Chest

    15 mins cardio (bike or treadmill)

    2x10 Military Press/Dumbbell Press, Dumbbell Raises (front) Dumbbell Raises (side)

    2x10 Dumbbell Rows (individual), Lat Pulls, Lat Rows

    Wed- Legs and Biceps

    15 mins cardio (bike or treadmill)

    2x10 Leg Press, Calf Raises, Leg Extensions

    2x10 Hammer Curls, Focused Dumbbell Curls, Preacher Curls

    Thurs- Chest and Triceps

    15 mins cardio (bike or treadmill)

    2x10 Dumbbell Bench, Chest Press, Dumbbell Flys

    2x10 Overhead Tricept Extensions, Bench Tricep Pullovers, Tricep Pulldowns

    Just this week, I added a third set of 6 to all lifts. Hoping to move to 3x10 next week. By week six, I hope to incorporate a 4th lift for each major muscle group. I anticipate my 45 minute workout to extend to well past an hour in the next coming weeks.

    Feel pretty good so far. Recovery time is coming faster. Had my heart rate to 169 yesterday on the bike. No significant weight loss or strength increases, but don't expect much change until around week 8. I'll check back in at that time.

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