Cardio and Chest

Cardio today for approx 1hr. 3.5 miles almost 400 calories burned. Extra couple of hours sleep last night really helped out today in the gym. Afterwards I completed the following chest routine:

Flat bench press (135lbs) 10 reps x4 sets

Incline bench press (100lbs) 10 reps x4 sets

Decline bench press (50lbs each hand dumbells = 100lbs) 10 reps x3 sets

Butterflies (70lbs) 10 reps x4 sets

Abs workout consisted of the following:

Legs raises 10 reps x4 sets

Crunches 20 reps x3 sets

Situps 10 reps x3 sets.

Finished off with a 1/2 mile walk back home from the gym. I am very happy with the gains that I have made throughout the past 6 weeks. Although I havent lost any weight in pounds I have definitely gained muscle mass and lost body fat since I began. I am happy with the gains in strength that I have made along with cardio gains. Will continue on course with my routine and continue trying different things to incorporate into my workout.

Cardio and legs

Approx 35 minutes of cardio today with about 230 calories burned. Afterwards I did legs.

Completed the following leg exercises

Squats (135lbs) 10 reps x3 sets

Seated quads (100lbs) 10 reps x3 sets

Seated hamstrings (80lbs) 10 res x3 sets

Calf raises (using own body weight) 30 reps x3 sets

I decided against doing leg press as the last time this sort of hurt my lower back. I think stretching here is very important during leg exercises as pulling a muscle may occur. I think also that proper form is extremely important during leg workouts. Finished off with some static stretching and a 1/2 mile walk.

Cardio and shoulders

Cardio today for 30 minutes. Level 10 incline at 4.0mph. Burned approx 300 calories.

Following the cardio workout I did the following shoulder workout:

Shoulder press ( 35, 45 and 55lb dumbells) 10 reps x3 sets

Front shoulder raises (15lbs) 10 reps x3 sets

Side shoulder raises (15lbs) 10 reps x3 sets

Shoulder shruggs (75lbs) 10 reps x3sets

Reverse butterflies (70lbs) 10 reps x3 sets

After my shoulder workout I did approx 5 minutes of stretching to relieve any muscle aches. I contemplated doing abdominal workout before leaving the gym but I have been hitting abs pretty hard in the last few days so I omitted this from my workout today.

Cardio and back

Burned almost 400 calories today on cardio alone. Stepping it up by including a light sprint in between high incline walking. Attempting to keep my HR elevated throughout my entire cardio routine. I figure this way I can burn more calories in a less amount of time. This is similar to a HIIT workout.

After cardio my back workout routine is as follows:

Seated cable rows (110lbs) 10 reps x3sets

Lat pull down (90lbs) 10 reps x3 sets

Single arm dumbell row (65lbs) 10 reps x3 sets

Goodmornings (bar alone = 45lbs) 10 reps x 3sets

Finished off with some back stretches. Feeling a little tight in my lower back area as I always do after a back workout. Static stretching helps with this.

Cardio and arms

Kept cardio to about 20 minutes today to save some energy for arm workouts.

After completing my cardio I performed the following arm workouts:

Bicep curls (35lb 40lb and 45lb dumbells) 10 reps x4sets

Tricep pulldowns - using both hands- (15lbs) 10 reps x3 sets

Flat bar bicep curls (35lbs) 10 reps x3 sets

Tricep pulldowns - single handed  (5lbs) 10 reps x3 sets

ABS
Leg raises using own body weight 10 reps x3 sets

Situps using medicine ball (15lbs) 10 reps x3 sets

Finished workout off with static stretching and half mile walk.

Cardio and Chest

About 40 minutes of cardio today at an incline of 10 and a 3.8mph speed. Brought the incline back down to zero to cool back down before moving on to Chest workout

Completed the following chest workout:

Flat bench press (155lbs) 10 reps x3 sets

Incline freeweights (55lbs each hand) 10 reps x3 sets

Decline freweights (45lbs and 55lbs each hand) 10 reps x 3sets

Butterflies (90lbs, 100lbs and 110lbs) 10 reps x 3sets

Finished off with some static stretching and walked for about a half a mile before ending for the day.

Cardio and legs

Kept cardio to just 20 minutes today as I ill be working out my legs.

After my 20 minutes cardio I did the following:

Leg press 3 plates (270lbs not counting weight of leg press machine) 10 reps x3 sets

Squats ( 45 plate on each side) 10 reps x3 sets

Seated leg extensions (120lbs) 10 reps x3 sets

Standing calf raises (using own body weight) 10 reps x3 sets

Seated hamstring curl ( 90lbs) 10 reps x 3 sets

Finished off with static stretching.