Third Times a Charm?????

Well its Friday and you know what that means.... Weights day and my last day of the week for workouts. Rest for the next two days.

15 min run
3 sets 10 reps dumbbell flies @ 25 lbs
3 sets 10 reps bent over dumbbell pulls @ 45 lbs each side
3 sets 10 reps crunch machine @ 60 lbs
3 sets 10 reps dumbbell extended arm shoulder raises front and side @ 12.5 lbs. (these are a bitch)
3 sets 10 reps dumbbell tricep kickbacks @ 20 lbs each arm
3 sets 10 reps dumbbell isolated bicep curls @ 30 lbs each arm
30 min elliptical
 
Doing work!

I'm guessing your body composition has to be improving, but I'm not sure you'd be losing much weight with all of the resistance training. How is the weight food end of things going?

I've never tried those extended arm raises, but they sound rough. Just doing arm extended holds are a bitch and you are essentially combining those and shrugs. I'll have to try it.
 
Ah not to worry Mr. Q.
I'm keeping a good strict diet of low fat low carbs and eating plenty of protein.
Just in January alone I have lost 12 lbs. WOO WOO.

Down to 202.....
 
Thanks LM, I appreciate that.
Well the blizzard is finally over. Was late getting to the gym because I had to thaw out my truck from the ice and snow and the roads conditions were extremely bad. It was mainly ice covered the whole way to the gym. I could only go no faster than 50 mph the whole way there.
So, instead of my usual workout I made it a cardio only day.

30 min run
30 min elliptical
 
Had a good workout this morning. Have you ever had one of those days when you feel like you are twice as fast as you typically run. Well I had one today. Felt like I was running at a much faster pace, but I wasn't still ran about the same pace as I usually do. But it did feel good.

20 min run
3 sets planks
3 sets 20 reps crunches
3 sets 20 reps oblique crunches each side
3 sets 20 reps elevated crunches on exercise ball
30 min elliptical
 
Not a lot to say today. Workout was good as always. keeping it up.....

20 min run
3 sets 10 reps standing side bends with 45 lb weight each side
3 sets 10 reps body squats with 18 lb ball
3 sets 10 reps cable crunches @ 90 lbs
3 sets 10 reps torso rotation machine @ 110 lbs
30 min elliptical
 
oh yeah, I'm feeling it now. Guess it was a better workout than I originally thought..

All those feeling the pain today raise your hand....:seeya::waving:
 
Will this week please end.
Its been a up and down emotional week.
But I'm really trying to stay positive with all things considering going through my life.

20 min run
5 sets 2 min each rowing machine
3 sets 25 reps mountain climbers
3 sets 10 reps vertical leg lifts
3 sets 20 reps horizontal leg lifts
30 min elliptical
 
My knees are a bit upset with me today. I need to start doing some resistance stuff more regularly. Maybe I won't push too hard too often running if I am doing something else too.

Great work GGH! I love those runs when you feel fast. They don't happen often enough, but for me it isn't that you go fast, but that the regular pace seems much closer to effortless so that you feel that you are fast. I need a run like that soon.
 
My life is falling apart around me, but I still continue to get to the gym. Subconsciously I think I do it to get away from everything and vent out. Going to be a long weekend.

15 min run
3 sets 10 reps - Cable pulldowns @ 120 lbs
3 sets 10 reps - Dumbbell bench press @ 45 lbs each
3 sets 10 reps - Dumbbell overhead tricep extentions @ 45 lbs
3 sets 10 reps - Ab Crunch machine @ 60 lbs
3 sets 10 reps - Shoulder scrugs @ 80 lbs
3 sets 10 reps - Bicep curls @ 60 lbs.
30 min elliptical
 
Positive stress to combat the negative is the way to go. I'm sorry that things are going poorly for you outside of the gym. Vent if you need to. Feel free to shoot me a PM if you would rather not do it in your diary. Hang in there GGH!
 
20 min run
3 set planks @ 45 sec. each
3 sets 20 reps crunches
3 sets 20 reps oblique crunches each side
3 sets 20 reps elevated crunches
30 min elliptical
 
20 min run
3 sets 10 reps weighted side bends @ 45 lbs each side
3 sets 10 reps weighted body squats with 18 lb ball
3 sets 10 reps cable crunches with 90 lbs
3 sets 10 reps torso rotation machine with 110 lbs
30 min elliptical
 
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