Current Weight: 227lbs
Body Fat: 40.2%
Today we went to Phoenix to visit my step-mother and my sister visiting from Arkansas. I took the kids to the greenway by her house and we played catch. It was a nice day and we had a great time. While I don't expect to burn tons of calories this way, being active is far better then being sedentary.
Current Weight: 224 lbs
Body Fat: 40.5%
After doing my wife's workout, I had some serious Delayed Onset Muscle Soreness (DOMS) in my quadriceps. The workout didn't feel too hard, but I sure feel it today.
So I went to the personal trainer myself to get a workout geared toward my needs: weight loss and upper body strength. We didn't do a full workout today, but did some test exercises to verify I had proper form and knew how to perform the exercises. I performed so many different exercises, for most I don't remember the weight or the repetitions.
Saturday's Workout:
Treadmill: level 4 warm-up for 7 minutes
Seated Leg Press: 10r at 195lbs, 8r at 200lbs, 6r at 205lbs
Seated Leg Extension: 10r at 50lbs, 8r at 56.25lbs, 6r at 62.5lbs
Prone Leg Curl: 10r at 37.5lbs, 8r at 43.75lbs, 6r at 50lbs
Chest Press: 10r at 100lbs, 8r at 105lbs, 6r at 110lbs
Lat Pulldown: 10r at 90lbs, 8r at 95lbs, 6r at 100lbs
Seated Row: 10r at 90lbs, 8r at 95lbs, 6r at 100lbs
Overhead Press: 10r at 70lbs, 8r at 75lbs, 6r at 80lbs
Tricep Extension: 10r at 37.5lbs, 8r at 43.75lbs, 6r at 50lbs
Bicep Curl: 10r at 37.5lbs, 8r at 43.75lbs, 6r at 50lbs
Squats: 2x12r at 65lbs
Deadlift: 2x5r at 60lbs
Pushups: 15r, 12r, 10r
Bicycle Crunches: 2x20r
Scissor Kicks: 2x20r
Recumbent Bike: HIIT 30sec on 30sec off for 8 minutes, 2 minutes cooldown
Current Weight: 227lbs
Body Fat: 41.2%
So my wife went to a personal trainer I did her workout on Friday. Mostly body-weight exercises.
Friday's Workout:
Squats: 2x15reps
Ball Squats: 2x15reps
Back Lunges: 2x15reps
Side Lunges: 2x15reps
Step Ups: 2x15reps
Crunches: 2x15reps
Bicycles: 2x15reps
Double Crunches: 2x15reps
Dumbbell Curls: 2x15reps at 15lbs
Dumbbell Overhead Press: 2x15reps at 20lbs
Dumbbell Bench Press: 2x15reps at 15lbs
Current Weight: 227lbs
Body Fat: 40.8%
I can't believe I'm still gaining weight, and not losing body fat. I'm obviously gaining strength, as indicated by the increase in weight amounts I am able to lift. But, muscle mass and body fat percentage are not changing and my weight is increasing.
Tuesday's Workout
Assisted Dips: 12r at lvl 11 (58 lbs)
Assisted Pullups: 12r at lvl 15 (82 lbs)
Seated Chest Press: 12r at 125lbs
Seated Overhead Press: 12r at 120lbs
Cable Crossovers: 12r at lvl 7 (weight unknown)
Standing Calf Raises: 12r at 81lbs
Seated Flys: 12r at 94lbs
Seated Rows: 12r at 144lbs
Camber Curls: 12r at 55lbs
Current Weight: 222lbs
Body Fat: 38.4%
I'm finally over the sickness and am looking forward to working out once again.
Thursday's Workout:
Assisted Dips: 12r at lvl 11 (weight unknown)
Assisted Pullups: 12r at lvl 15
Seated Chest Press: 12r at 125lbs
Seated Overhead Press: 12r at 120lbs
Cable Crossovers: 12r at lvl 7 (weight unknown)
Standing Calf Raises: 12r at 81lbs
Seated Flys: 12r at 94lbs
Seated Rows: 12r at 144lbs
Camber Curls: 12r at 55lbs
