5/7 Off

Decided to take the day off to rest... Long day ahead.


AM Weight: 179.8
PM Weight:

5/6 Arms

Preacher Curls Superset Tricep Pushdowns
50 x 15 SS 30 x 15 /70 x 12 SS 30 x 15/80 x 10 SS 35 x 15/90 x 6 SS 35 x 15

Hammer Curls Superset DB Skull Crushers
(30 x 12 SS 30 x 12) x 3

BB Curls
70 3 x 12

BW Bench Dips
x 35/ x 30/ x 30

Same Cardio.

AM Weight: 180.2
PM Weight: 182 

5/5 Cardio

Wasn't going to go the gym, but decided to last minute.

Treadmill 22 mins (start at 3.5, alternate 3.5 and 6.5 every 2 mins)

AM Weight: 180.0
PM Weight: 182.8

My cardio is getting much easier.  Might bump it up to 26 minutes soon.  Feel so much better today than the last few days.  I think my body is finally adjusted to this diet...

5/4 Shoulders

DB Press - 40 x 15/50 x 12/60 x 12/70 x 12

Front Raises Superset Upright Rows
20/70 (3 x 12)

Side Raises Superset Shrugs
20/95 (3 x 12)

Cardio
22 mins treadmill (start at 3.5, alternate 3.5 and 6.5 every 2 mins)

AM Weight: 179.8
PM Weight: 183.


Was a little bloated.  Work messed up my eating schedule and I had to stuff a lot of food in late.

5/3 Legs

Squats
45 x 20/95 x 15/135 x 12/185 x 5/225 5 x 3 (30 secs rest between sets)/135 x 10

Leg Press
2 Plates 3 x 12 (30 secs rest between sets)

Good Mornings
75 3 x12

Cardio
Treadmill 22 mins (Start at 3.5, alternate 3.5 and 6.5 every 2 mins).

AM Weight - 181
PM Weight - 183

Had a late day at work, so the workout was cut a touch short.  Still effective.

5/2 Chest/Tris

Flat Bench Press
45 x 20/95 x 20/135 x 15/155 x 15/175 x 15/185 x 12/135 x 21
DB Incline Press
40 x 15/50 x 15/55x 12
DB Flies
30 x 15/35 x 15/40 x 15
Tricep Pushdowns
30 x 20/35 x 15/35 x 15
DB Skull Crushers (Both Arms)
30 x 15/30 x 15/35 x 12
BW Bench Dips
3 x 30
Cardio
22 Minutes on Treadmill (Starting at 3.5, alternating 3.5 and 6.5 every 2 minutes).  


AM Weight - 183
PM Weight - 183.4
I'm trying to weigh myself right when I wake up and after my nightly protein shake to be consistent.  
Good workout, seems like when I diet I feel 20 times better when I'm working out.  

5/2/2011 - The Beginning

I created this blog to keep myself honest about my diet and workouts for the next 10 weeks.  My goal is to drop my body weight anywhere from 15-20 pounds, but more importantly drop my body fat percentage to around 8%.  I will be detailing my body weight in the AM and PM, as well as every rep I perform during my workout.  If you wish to follow, welcome to the journey.  If you have any questions, don't hesitate to email me at w0262717@selu.edu. 

Thanks for following,
Michael Roy