Saturday, December 20, 2014

12/20 - Day 4 - Shoulders & Abs

I have, officially, completed the first four workouts in this week's set. I still think I'm going to do some cardio on my "off days" but I know I'm off to a good start. I'd like to get into the habit of being able to knock out 1-3 miles a day (which is probably in the great distant future as I hurt every time I run right now). 

Eventually this Jamie Eason program ramps up to have five and six days of workouts anyway (though I've never made it that far) so I'd like to get a bit of a jump on that. Plus, I need to lose a solid thirty pounds and that means not letting myself go three and four days without working out or I'll fall right back off the wagon. 



Workout, Day 4


Seated Dumbbell Press
  Sets: 3
  Reps: 12
  Weight: 20lb
  Rest: 1:00 min

Dumbbell Straight-Arm Front Delt Raise to a “T"
  Sets: 3
  Reps: 12
  Weight: 10lb
  Rest: 1:00 min

Side Lateral Raise
  Sets: 3
  Reps: 12
  Weight: 10lb
  Rest: 1:00 min

Seated Bent-Over Rear Delt Raise
  Sets: 3
  Reps: 12
  Weight: 10lb
  Rest: 1:00 min

Exercise Ball Crunch
  Sets: 3
  Reps: 12
  Weight: Body weight
  Rest: 1:00 min

Air Bike
  Sets: 3
  Reps: 12
  Weight: Body weight
  Rest: 1:00 min

Cardio
  Treadmill
  Distance: 1.02mi
  Duration: 12:07mi






Friday, December 19, 2014

12/19/2014 - Day 3 - Legs & Calves

I went back through this blog and was really proud of where I was this time last year. I was in shape, working toward health and pushing forward with great drive. I lost that, somehow. I'm not proud or happy about that. But when I saw this I realized I was in the same place when I started the last time:



This absolutely is recoverable. I can get back in shape. I can lose weight. I can reclaim that body, that feeling of power and pride. This has pushed me, I want, no I need, to succeed and keep this up. I may be married, I may be jobless and I may be a mere student, but I am ready to take responsibility for my body, my health and my life. 

Here goes day three.


Modified Leg Press - Weighted Squat
  Sets: 3
  Reps: 12
  Weight: 20lb
  Rest: 1:00 min

Leg Extension
  Sets: 3
  Reps: 12
  Weight: 25lb
  Rest: 1:00 min

Wide Stance Weighted Squat
  Sets: 3
  Reps: 12
  Weight: 20lb
  Rest: 1:00 min

Seated Leg Curl
  Sets: 3
  Reps: 12
  Weight: 40lb
  Rest: 1:00 min

Standing Calf Raises
  Sets: 3
  Reps: 12
  Weight: 
  Rest: 1:00 min

Seated Calf Raises
  Sets: 3
  Reps: 12
  Weight: 20lb
  Rest: 1:00 min

Cardio
  Treadmill
  Distance: 1.01mi
  Duration: 12:25





Thursday, December 18, 2014

12/18/2014 - Day 2 Back & Biceps - On Starting Over

I've clearly gained weight.
I've clearly lost muscle tone.
I'm clearly not eating properly.

But I'm definitely ready to fix this. 



Wide-Grip Lat Pulldown
Sets: 3
Reps: 12
Weight: 40lb
Rest: 1:00min

One-Arm Dumbbell Row
Sets: 3
Reps: 12
Weight: 10lb
Rest: 1:00min

Seated Cable Rows
Sets: 3
Reps: 12
Weight: 40lb 1x & 60lb 2x
Rest: 1:00min

Underhand Cable Pulldowns
Sets: 3
Reps: 12
Weight: 25lb
Rest: 1:00min

Dumbbell Alternate Bicep Curl
Sets: 3
Reps: 12
Weight: 10lb
Rest: 1:00min

One Arm Dumbbell Preacher Curl
Sets: 3
Reps: 12
Weight: 10lb
Rest: 1:00min

Standing Bicep Curl Cable
Sets: 3
Reps: 12
Weight: 40lb
Rest: 1:00min

Cardio
Treadmill
Distance: .25
Duration: 2:30min
Calorie burn: 27





12/17/2014 - Day 1 - Back on the wagon

Oh god. I disappeared. For over a year. AND SO MUCH HAS HAPPENED. I didn't post here about my engagement and the subsequent wedding. Nor the honeymoon or the reunion with one of my best friends. I haven't shared the fact that I moved, switch jobs, quit my job and am now three weeks away from being back in school. I'm not going to dwell on any of that, though. I wrote about it elsewhere and I want this place to be about health and wellness.

And I'm not well or healthy right now.

Weigh in: 160.0#

What?! I mean WHAT?! So today is the day. I'm committing to getting back on track. Here we go!


Push ups - Wide hand
     Sets: 3
     Reps: 10
     Weight: Body weight
     Rest: 1 min

Dumbbell bench press
     Sets: 3
     Reps: 12
     Weight: 30lb
     Rest: 1 min 

Flat bench cable flyes
     Sets: 3
     Reps: 12
     Weight: 40lb
     Rest: 1 min

Push ups - Closed hand
     Sets: 3
     Reps: 10
     Weight: Body weight
     Rest: 1 min

Standing dumbbell tricep extension
     Sets: 3
     Reps: 12
     Weight: 15lb
     Rest: 1:45 min

Tricep pushdown
     Set: 3
     Reps: 12
     Weight: 30lb
     Rest: 1 min

Cardio
     Elliptical 
     Distance: 1.01
     Duration:
     Calorie burn: