My Diary

Well figure out a plan and let me know - will pencil ya both in.
 
Workout 7/7

Strength:

Ball Squats, 2 sets x 12 reps, body weight + 2x15 lb weights, alternated with
Calf Raises, 2x12, body weight + 2x15 lb weights

Backward Lunges, 2x12, body weight + 2x5 lb weights - balance here esp on the left foot forward is an issue for me - still working on it. made it through all sets without having to stabilize myself

Hamstring Curls, 2x12, 50lbs - different lever action on the cheap bench I have

Chest Flys, 2x12, 40lbs
Bent over rows, 2x12, 35lbs

2-Arm Skullcrushers, 2x12, 40lb alternated with
1-Arm Concentration Curls, 1x12, 25lbs, 1x12, 25lbs (L) 1x9, 25 (R) (I have to work on the form for this - something just doesn't seem right)

Shoulder Press 2x12, 2x30 lb dumbbells

Core:

Crunch w/Leg Lift, (2 sides) 2x12
Oblique Twist/Saw, (2 sides) 2x12
Hip Lifts, 2x12
Back Extensions, 2x12

Cardio:

30 Minutes Trailblazer, L6 (I really wanted to do the easier Nature Walk, but it when came to set things up, something in me MADE me do the Trailblazer).

Did the weight workout at home - was nice, and more efficient too. Maybe I'll do weights at home and just use the wellness center for cardio...
 
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and improve the biceps concentration curl past 2x12@25lbs
Click to expand...

Stingo, I noticed this is one of your goals before Labor Day. If you really want to see improvement add in a "Heavy Day" with weights you can only do in the 5 to 8 range. The heavy and light workouts complement eachother and you will see big improvements in both.
 
Greenetuckian said:
Stingo, I noticed this is one of your goals before Labor Day. If you really want to see improvement add in a "Heavy Day" with weights you can only do in the 5 to 8 range. The heavy and light workouts complement eachother and you will see big improvements in both.
Click to expand...

Thanks for the advice Greene - will try to start doing that this week. To be honest I'm getting a little frustrated with the biceps so any help is appreciated. Thanks.
 
Well it seems to be a compliment day for me. Periodically random people will come up to me to tell me how well I’m doing/how good I look etc. Today it happened twice – the first was on the elevator, I was with a group of 3 women, one of whom I’d talked to before about the weight loss before. They were getting off the elevator, and I heard one of them say “He looks great” just before the door closed. The second time I was stopped on the way to the back of the building by a woman I’d know who exercises a lot – she asked how many pounds I’d dropped. I told her the answer (around 85 at last count) and she said I looked great.

Also treated myself to a half hour upper body massage, which was really nice. I’d never had a professional massage before, but they are well worth the money. If you’ve not had one before (like me) you’re missing out.
 
Very cool graphic and don't you just love when random people tell you that you look good? I got called a blonde bombshell yesterday. WooHoo, it made my day.
 
I was hoping to put that graphic in my signature but apparently the forum doesn't read codes in signatures :( My doc had mentioned that if I could get to around 180 or so he'd consider taking me off the meds I'm on, so that's the goal. Opposite end is 344, which is what I was when I started.
 
u are half way there in a year..u are doing so good so far..
keep going
also make small changes in your diet eating the same amount/calorie things will make your body to adjust on it ...imo
btw,which meds are u on?
 
Something for sugar control, a diuretic, and a potassium pill are what I take regularly.

As for the food plan I do substitute similar items (chicken and fish for instance) fairly frequently. When trying to do recipes though I do tend to have the same thing for quite a while (as I refine it).
 
Workout 7/10

Session I (at lunch)

Strength:

Ball Squats, 2 sets x 12 reps, body weight + 2x15 lb weights, alternated with
Calf Raises, 2x12, body weight + 2x15 lb weights

Backward Lunges, 2x12, body weight + 2x5 lb weights - balance here esp on the left foot forward is an issue for me - still working on it. made it through all sets without having to stabilize myself

Hamstring Curl, 2x12, 100lbs (machine)

Chest Flys, 2x12, 45lb dumbbells, alternated with
1-Arm Rows, 2x12 70lbs (pulley machine)

Tricep Pulldowns (using rope), 2x12, 70lbs (pulley machine) alternated with
1-Arm Concentration Curls, 2x12, 25lbs (yay!)

Shoulder Press 2x12, 2x30 lb dumbbells

First time back to the gym for strength training in a while - did well I think, esp since I was able to get the biceps done at 25lbs.

Session II (after work)

Cardio:

30 Minutes Trailblazer, L7 - was feeling a bit cheeky today, and very nearly called it quits but I made it through.

Balance:

Standing on the bosu ball
Standing on the bosu ball with eyes closed
Small squats on bosu ball
Leaning forward, backward, and side to side on bosu ball
One foot off the ground
One foot off the ground, and moving front, out, back
 
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Nice workout:)
 
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