Doubled Up on Weights
Yesterday got away from me, so I never got to the gym to do my weights workout. I did make it to spin class in the morning, so all was not a loss. You can’t beat 60 minutes of cardio in a spin class. It’s killer! So today I had to double up on my weights workouts. I did Workouts 1 & 2. The workouts are so short it wasn’t difficult to do. Each workout only has 4-5 exercises. I think breaking them up was a good idea to force me to go to the gym more frequently, so doubling up was no big deal. So today I did:
Weight Workout 1: Chest, Back & Rear Delts
- 30 minute warmup cardio (Ran 2.5 miles on the treadmill/walked for 5 minutes)
- Barbell Bench Press - 3 sets of 10 reps (55 lbs) +
- Incline Barbell Bench Press- 3 sets of 10 reps (45 lbs)
- Dumbbell Rows - 3 sets of 10 reps (20lbs)
- Dumbbell Flyes - 3 sets of 10 reps (15lbs)
- Bent Over Lateral Raises - 3 sets of 10 repetitions (30lbs) +
Weights Workout 2: Shoulders, Arms & Abs
- Dumbbell Shoulder Press - 3 sets of 10 reps (15lbs)
- Barbell Upright Rows - 3 sets of 10 reps (30lbs)
- Barbell Curls - 3 sets of 10 reps (30lbs) +
- Dumbbell Overhead Triceps Extensions - 3 sets of 10 reps (20lbs)
I changed the dumbbell incline press to barbell and used the bar (45lbs). That was a little heavy but I was able to finish all three sets. Bench press at 55lbs was easy, I’ll have up that to 65lbs next week. Dumbbell rows and flyes were good at the weight I used. I’ll stay there for another week, but Bent Over Lateral Raises need to be increased to 40lbs. In the second workout, all the weights are good except Barbell Curls. I’ll need to move that up to 40lbs. Overall it was a good workout. Lots of burn, and it only took me 45 minutes.
Yesterday was another good diet day. I did have a 16 ounce Alaskan Amber Ale last night with dinner. That was about 200 wasted calories. It was worth it. Today my weight is back down to normal: 137.2. I’m hoping next week I’ll start to see some real changes. I have to travel Monday, Tuesday, and Wednesday, so that will be a challenge. We’ll see how I do having to eat out for every meal.
