Today's workout: Chest/Back
15 minute elliptical 1 mile 335 calories burned
Dumbbell bench press 50 lb each arm 12 reps
Superset with:
Seated row on cable crossover 120 lbs 15 reps
Dumbbell incline press 45 lb each arm 12 reps
Superset with
Standing row on cable crossover 120 lbs
Dumbbell shoulder press 35 lbs each arm 12 reps
Superset with
Wide grip pullups 10 reps
Pec deck 10 reps 110 lbs
superset with
Reverse pec deck 10 reps 60 lbs
Seated ab pulldown on cable crossover 140 lbs 4 sets of 25
2 minute rest.
Do it all again. Change abs to exercise ball crunch holding 30 lb kettle ball 3sets of 33
2 minute rest.
Do it all again. Change abs to leg raises while holding barbell with 100 lbs, 3 sets of 33
Standing oblique with 45 lb plate.
Supersets are working opposite muscle groups back to back. For example, biceps curl followed by triceps extension. Works the front of the arm and the back of the arm.
Now that the boring part is over (or maybe it's all boring?) I will talk about the scale a little bit. Did you know that most people weigh more at the end of the day than in the morning? What you eat, and more significantly what you drink will have an effect on your weight. On one of the Biggest Loser episodes a contestant threw (lost) a weigh-in by drinking 2 GALLONS of water in the hour or so before the weigh in. A gallon of water weighs a little over 8 lbs. If you drink alot of water in a day, and I hope you do, you will weigh more later in the day. Some of the weight at the end of the day is waste (yuck). So get up in the morning, hit the bathroom, then weigh yourself. Even doing it this way if you weigh everyday you will see some variation. I weigh about 184 lbs, but at least once a week when I weigh, I'll see 187. If you only weigh in once a week, which is what most weight loss programs recommend, you could do everything right for a week, happen to weigh in on your "heavy" day and be unhappy. Or, you could weigh in on what happens to be a light day, be happy one week and unhappy the next. Also, remember that because you ate the cheeseburger, fries and cheesecake on Tuesday, your weight won't necessarily be up on Wednesday. It will take a few days for your indiscretion to affect your weight. Try not to let one bad meal ruin your day, your week or your goals. Nobody is perfect, if you are going to make overall changes you have to be willing to be less than perfect.
Have a great day.
I'll see you at the gym.
