30 pounds down

30 pounds down
Size 16--Size 8

Saturday, January 2, 2010

Diet and exercise

I have been going to the gym since september of 2009. During the holidays, I "undid" some of my hard work by not watching what I ate, and not exercising. So, it's back to the gym for me. Goal for this year is to be able to run in the Race For the Cure (5K) in October. I have about 30 pounds to lose, too.
My workout at the gym was cut short today as I was on-call and had to leave. I did get my weight lifting done.
Let's take a look at where I started with weightlifting back in September (basically 90 days ago)
1) Seated Chest Press 40# 12-15 reps 2 sets
2) Leg Press 58# 12-15 reps 2 sets
3) Seated Row 40# 12-15 reps 2 sets
4) Leg Extension 25# 12-15 reps 2 sets
5) Bicep Curl (on ball) 8# 12-15 reps 2 sets
6) Leg Curl 70# 12-15 reps 2 sets
7) Shoulder Press (on ball)8# 12-15 reps 2 sets
8) Butterfly 40# 12-15 reps 2 sets
9) Tricep 30# 12-15 reps 2 sets

And this is where I am now:
1) Seated Chest Press 130#, 5-10 reps, 3 sets
2) Leg Press 149#, 5-10 reps, 3 sets
3) Seated Row 100#, 5-10 reps, 3 sets
4) Leg Extension 55#, 10 reps, 3 sets (I could do more but this KILLS my knees)
5) Bicep Curl 10# each hand total 20#, 15 reps, 3 sets (I do these at home and only have 10# weights)
6) Leg Curl 145#, 5-10 reps, 3 sets
7) shoulder press, 10# each hand (I do these at home and only have 10# weights)
8) Butterfly 100#, 5-10 reps, 3 sets
9) Tricep 80#, 5-10 reps, 3 sets this is my weakest area.

Pretty good for 90 days. Have at least doubled if not tripled the amounts I'm lifting.

No cardio for me today. If I'm motivated tonight I might get down on the floor and do some crunches.

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