Upper Body workout 10/29/09

The Training-for-LIFE Experience™

Daily Progress Report

Date: 10/29/09 Planned Start Time: Actual Start Time:
Day 2 of 84 Planned End Time: Actual End Time:
Upper Body Workout Time to Complete: 46 minutes Total Time: minutes

ACTUAL
Upper Body Muscle Groups Exercise Reps Weight (lbs) Minutes Between Sets Intensity Level


Reps lbs
Chest Chest Press 12 20
10 30
8 40
6 50
High Point 12 6
Pec Dec Flye 12 10
Shoulders Seated Dumbbell Press 12 6
10 10
8 15
6 20
High Point 12 6
Dumbbell Side Raises 12 6
Back Lat Pull Down 12 20
10 30
8 40
6 50
High Point 12 20
reverse lat pulldown 12 20
Triceps Standing Dumbbell Ex 12 6
1 10 10
8 15
6 20
High Point 12 6
Dumbbell kickbacks 12 6
Biceps Seated Dumbbell Curls 12 6
10 10
8 15
6 20
High Point 12 6
Hammer Curls 12 6

NOTES

10/28/09 cardio

The 20-Minute Aerobics Solution™

Daily Progress Report

Date: 10/28/2009 Planned Start Time: Actual Start Time:
Day 1 of 84 Planned End Time: Actual End Time:
Aerobic Workout Time to Complete: 20 minutes Total Time: 20 minutes

Exercise PLAN ACTUAL

Min Level Min level
1 5 1 2
2 5 2 2
3 6 3 3
4 7 4 4
5 8 5 5
6 9 6 6
7 6 7 3
8 7 8 4
9 8 9 5
10 9 10 6
11 6 11 3
12 7 12 4
13 8 13 5
14 9 14 6
15 6 15 3
16 7 16 4
17 8 17 5
High Point 18 9 High Point 18 6
19 10 19 7
20 5 20 2

Notes

Body For Life Day 8 - Oct 22

Cardio day : 1.4 miles in 20:00 minutes

Legs were killin me this morning from yesterday's workout.... could barely sleep.
Running made them feel better

Body For Life Day 7 - Oct 22

Lower body workout 28:06 No ab work
Legs are killing me

No weight loss for week 3
But no weight gain eith
weight 242lbs

Body For Life Day 6 - Oct 16

21 cardio.... 1.44 miles run

I have lost 4lbs as of this morning!!!!!!!!

I couldn't believe it. Last Thur it looked like I had lost 2lbs, but I wasn't sure..... This week another 2 has dropped off. Very exciting! I guess eating 5 or 6 times a times really makes the difference. We'll see.

About to go workout - upper body

Body For Life Day 4 - Oct 11

Suppose to be cardio day, but went to North GA for apple picking, then to Dahlongea. Went to the Smith House http://www.smithhouse.com for lunch, then walked around square for a while. Legs still sore, partially from yesterday and partially from today.

Body For Life Day 3 - Oct 10

Killer leg workout: leg curls, squats, lunges...couldn't complete it all.... legs hurting

Body For Life Day 2 - Oct 9

Cardio day.... treadmill.... Intense workout....the book recommends starting at level 5 for 2 minutes, then 6 for a minute, then level 7-9 for a minute each, then drop back to level 6 and repeat the process for 3 times before kicking it up to level 10 for a minute then back down to 5 for 1 minute. 20 minutes. The first 2 were fine and I got to level 8 but couldn't complete it. So I backed it down to level 3 and completed the rest of the workout on the 3,4,5,6 levels. I didn't kick it up to 7. So I decided to start at level 2, that way I could complete all the levels up to 6.
I had a sausage biscuit and a glass of grape juice for breakfast. Almost time for meal 2 of the day....maybe oatmeal.

Body For Life Day 1 - Oct 8

Ok, so it's been a while since my last blog...Nancy and I both had a cold for a couple of weeks, life happened, and other things..... But last weekend, Nancy and I met Dorsey(our son) for lunch at the Mall of Ga. After lunch they went shopping for something or another and I went into the Barnes and Noble bookstore. On the discount book table was the Body For Life book. What caught my eye was the subtitle under the main heading: 12 Weeks To A New Body.
I bought the book and am reading it. Even though I am not really folling the diet perdcribed now because the holidays are coming up within in the next 12 weeks, today I left off eating bread with my lunch, although I did have a piece of homade pecan pie. I know. I know. But it is so good............Yesterday I ate 6 times. Meal, snack, snack, meal, snack, meal. Today only 4 times so far: Meal, snack, meal, snack, and I will eat another meal later today which will be 5 timess. That is part of the book...eating 6 meals a day.
The workout is really intense...I did day 1 today which was a full upper body workout. 2 exercise per body part: chest, back, biceps, triceps, shoudlers. 5 sets 1st exercise 12,10,8,6,12 reps. Then second exercise 1 set of 12 reps. 1 minute rest in between sets except for last 2 no rest. Pretty intense.
Tomorrow is cardio.... wish me luck!

9/14/2009

Skipped breakfast
Ran 3.1 miles in 46:20
Had brunch with Mom and Dad
Nancy and I went to Chillis for dinner

09/11 - 09/13

Still getting over the cold....at work today... my head is getting clearer each day and my body is not aching as much...I was thinking about a little run tomorrow...maybe on the treadmill which I prefer to run on the road, but I'm going to vist my Dad and Mom tomorrow, so I will start the walk/run on the treadmill before daylight. Wish me luck!

8/28 - 9/10

Well I imagine those who arew reading my blog are probally wondering what happened to me. Well basically I was on vacation with the wife and we both were sick.... Bad cold. On vacation and sick. Oh well atleast we were sick together.... But yesterday I went to my doctor who said that its just a cold not the flu, and it will just have to run its course. I feel some better today but still not good enough to do any exercising or yard work. I ache all over and my head feels like a sponge. My doctor recommended some OTC drugs that I've been taking since yesterday. But I'm not feeling up to par yet.

8/27 - 8/30

Thur 8/27 - Fri 8/28: No workout - can't remember what I did, but I know no workout

Sat 8/29: No workout, huge fight with Nancy, should have gone running, but didn't.

Sun 8/30: work today - no workout

Monday 8/24 - Wed 8/26

Monday - No workout, no excuses.... Went to see mother-in-law and my parents.
Tuesday - No workout - But did cut grass(front yard and back yard) afterwards got a shower and then vaccummed house - Nancy swept and dusted. After Nancy got off work, she cut some ivy back away from house, and trimmed hedges. I picked all the clippings up and hauled them to the street for pickup.
Wed - extremely sore from Tue. Went to Verizon to get Mom new cell phone since other cell phone won't hold charge, then went to pick Nancy up and we went to Nursing home to see Mary.
Left leg hurt extremly bad.

Aug 20,21,22,23

Had to work Thur - Sat, 12 hour days, so no workout... Sunday the 23rd,no workout, but did work cleaning pool up after storms this week. Spent 40 or 45 minutes doing this.

What happened between Aug 14 - 20 2009

Friday August Nancy and I went down to midtown in Atlanta...We stayed Friday at the W Hotel...walked to the High Museum,saw the Monet exhibt and other exhibts. Went back to the W, swam 16 laps in the pool, showered and dressed for dinner, went to Ikea walked around there for an hour, then went to dinner at Long Horns, then to Cafe Intermezzo for coffee and dessert. Saturday Paul McCartney concert at Peidmont Park....more walking to and from....Sunday work... mon - wed recover from weekend. Yesterday and today work...

I am writing a story about the weekend called Our McCartney Weekend that will be on my site hopefully by Monday.

my website is: http://www.johnpaulnix.com

Thursday

No workout today.... was going to run on lunch hour, but didn't bring workout clothes with me... Tomorrow Nancy and I going to Atlanta and stay at the W in midtown. We will probably go to the High Museum and do some other things.... Paul McCartney concert on Saturday, so no workout for me until Sun or Monday.... We will probably hit the pool while were in the hotel Friday and/or Saturday

Wednesday 8/12/09

No work0ut today.... But did cut front and backyard. Still sore.....

Tuesday 8/11/09

No workout today.... hurt all over...not like sore....more like a cold....strange.... did clean house though

Monday 8/10/09

Drank a glass of sweet tea
ate 1 peach
Ran 1 mile on the treadmil: 14:24

3 supersets: vertical butterfly
standard press
pullover

1st 2 supersets 15 reps each
1 superset 10 reps each

Sunday 08/09/2009

Wow! Nancy and I spent a couple of hours outside in the pool. It was really hot. It was in the 90's . We played 2 rounds of volleyball(she won both games...as usual...but it eas still fun. Then we swam 16 laps. Afterward I grilled 2 steaks(we split one, the other one we will have today). Nancy made some potatoes with some fresh herbs from the garden, and then with some mushrooms, onions, and aspargus. It was a really good lunch. Such a big lunch at 3:00, we didn't have dinner.

slack slack slack 8/5/09

Ok. so this blog is suppose to be about running, dieting, and exercising. Have I done any running? No! Have I rode my bike! No! Have I kept up with this blog? No! Okay so now that is all the no's. I have been swimming, and haved done some yardwork. I considered both exercise. Today is Thursday and I'm at the office, and NO! I didn't bring my running clothes with me. Maybe over the weekend I'll come up with a good diet/exercise strategy that I'll be able to stick with. The trick is not coming up with a plan, the trick is sticking with it. Wish me luck!

Saturday - no run

So last night I told my wife Nancy that I needed to pack running clothes and shoes so I could go running on my lunch hour. She almost pitched a fit - not really but it was clear to me that she didn't wamt me to go running. I was so mad! And I'm still mad about it...I guess I'm going to have to start sneeking my running shoes and clothes so I can go for a run on the weekends on my lunch hour. Blew my diet today, or did I really. All I had for breafast was a cereal bar and some pineapple juice. Then for lunch I went to Moes and got a burritto Homewrecker with chips and salsa. For dinner, I had a little watermellon, 1/2 apple, 1/2 nectrine. Now I'm drinking a Diet Coke. I didn't do any exercising. I guess I could have done some pushups and situps. Maybe I'll get a few in before I leave in a couple of hours.

My First Entry

Today is Friday, and I'm at work. NO exercise for me today, and my stomach hurts a little yuk! I think its from to much Diet Coke. I'm not sure.... My day started at 4:45 this morning. And I had to be at work by 6:00. Its 6:07 p.m. now and I won't be home until around 8:00. I could exercise then, but I think it would be better to not dince it will be so late. Nancy and I want to watch Leverage when we get home tonight. But tomorrow maybe I can pack my workout clothes and go for a run on my lunch hour. And plan a little diet strategy. I hate the word diet., It all comes down to portion control and burning more calories than you consume anyway. Hmmm, that s something to think about. WHEN I am here at work for 12 hours, I don't burn that many calories at my desk. Maybe the whole secret to it would be to really cut back on those 3 days at work. We'll see.