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!