fatoldmanworkout

This was a pretty straightforward workout tonight.

Chest:

10 sets (moderate weight)

Back:

9 sets (moderate weight)

I didn’t have any time for cardio

I went back to the gym today, but not until late in the afternoon. I am totally sore from yesterday, but I like it. I slept good last night too.

Weights:

No, this is not me

Today was tris and bis right away. I only did around 6 sets of each so as not to overdo it.

Cardio:

Cardio is hell

I started with 5 minutes of running, varying the intensity. One minute at 4.5mph, 30 seconds of 3mph, 60 seconds of 5.5mph… you get the idea. I want to be careful of my knees at this point because of the added stress that my bodyweight puts on my joints, so I stopped running after 5 minutes.

Then it was 10 minutes on the eliptical. My Max heart rate was only 184 today (an improvement), but my average was a lot lower too (around 170).

Lastly I did 25 minutes on that cool expresso fitness bike. I did hills this time and I pushed myself a bit, which was probably not a good idea. But I was in the zone and I couldn’t help myself.

So 40 minutes of cardio today is even better. I made some better food choices today, but not good enough. I’m on a mini-vacation, which is really no excuse. If I don’t lose weight as fast as I should it will be my fault and I’ll be letting myself down, which will be pretty difficult for me.

I’m going back to the gym tomorrow morning. My goal is to do at least 45 minutes of cardio (interval training).

I finished up with some hot/cold pools and spent some time in the blazing hot steam room. My body feels a bit thrashed today and it’s hard to get up out of a chair, but I feel so much better now that I am working out again.

Tonight was Back and Biceps and 30 minutes of cardio

Back:

Lying Pull-ups on a bench press - 4 sets, 12 reps

Bent rows - 3 sets, 10 reps

Dumbbell rows on bench - 3 sets, 8-10 reps

Biceps:

EZ Curl Bar - 4 sets, 10-12 reps (med weight)

Seated alternate dumbbell curls - 3 sets, 8-10 reps

Standing dumbbell curls - 4 sets (3 sets, 8-10 reps, 1 final set, 15 reps)

Bike on stationary trainer:

30 minutes, moderate

Sunday was a pretty easy workout day…

I did chest and delts. Then I did the exercise bike for 30 minutes. It was a pretty uneventful workout.

Chest:

incline dumbbell presses - 4 sets, 8-10 reps

incline flys - 3 sets, 10-12 reps

flat bench barbell presses - 3 sets of 12-15
reps

Delts:

Standing barbell presses - 4 sets, 10-12 reps

side laterals - 3 sets 12-15 reps

seated dumbbell presses - 3 sets, 6-8 reps

I did weights today, specifically delts and back. I probably did around 9-10 sets for each body part. I did some standing presses, some side laterals, deadlifts, etc… No cardio today.

Some of my home gym