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Good upper-body/core workout today. Stretched 32 minutes on the spin bike, average heart rate: 135 20 minutes walking on the treadmill, average heart rate: 131 52 minutes lifting weights Superset: Incline dumbbell press, Seated cable rows and Seated dumbbell overhead press Chest: 12@35, 10@50, 8@60, 7@60, Drop set: 6@60,…
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Killer leg day today, felt strong and had plenty of energy. Stretched 40 minutes on the spin bike, average heart rate: 135 25 minutes walking on the treadmill, average heart rate: 131 58 minutes lifting weights Goblet Squats: 12@30, 10@40, 10@50, 8@60, Drop set: 7@60, 6@45, 6@30, 8@bodyweight Crunches: 30, 30, 30, 30, 30,…
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Beast mode was engaged this morning, hit a bunch of new highs. Cardio and Upper body Lifting. Stretched 40 minutes on the spin bike, average heart rate: 138 22 minutes walking on the treadmill, average heart rate: 138 54 minutes lifting weights: Superset: Barbell bench press, Wide grip lat pull-downs, One-armed landmine…
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It was cardio and core day today, need a day off from lifting now and then. Stretched 45 minutes on the spin bike, average heart rate: 139 31 minutes walking on the treadmill, average heart rate: 132 29 minutes of core exercises Crunches: 30, 30, 30, 30, 30 Landmine Twists: 10, 10, 10, 10, 10 Kettle Bell Pass-Arounds: 20,…
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Lower body and core work today. Stretched 32 minutes on the spin bike, average heart rate: 143 21 minutes walking on the treadmill, average heart rate: 136 51 minutes lifting weights Barbell Box Squats: 8@bar, 8@65, 6@85, 6@85, 6@85, drop set: 6@85, 6@bar, 10@bodyweight Crunches: 20, 20, 20, 20, 20, 20, 20 Romanian…
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Good workout today. Stretched 28 minutes on the spin bike, average heart rate 142 21 minutes walking on the treadmill, average heart rate 135 48 minutes weightlifting Superset: Barbell bench-press, Wide grip lat pulldowns, Seated dumbbell overhead press Chest: 12@135, 10@165, 8@185, 5@205, Drop set: 2@215, 5@185, 5@155,…
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I like to torture myself in the gym. I've been doing box squats to make sure I'm getting depth, as I haven't been squatting in close to 3 years. The recovery isn't as bad as I made it sound. I was just sore yesterday, feeling better today.
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Leg Day Today, went high volume today, as my legs were still pretty sore. I don't bounce back as quick as I did in my 40's. Stretched 28 minutes on the spin bike, average heart rate 141 21 minutes walking on the treadmill, average hear rate135 44 minutes weightlifting, average heart rate 124 Front Barbell Box Squats: 6 *…
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Good workout this morning, even on short sleep Stretching 28 minutes on the spin bike, average heart rate 130 20 minutes walking on the treadmill, average heart rate 135 47 minutes weightlifting: Superset: Dumbbell Incline Press, Seated Cable Rows, Seated Dumbbell Overhead Press * Chest: 12 @ 30, 12 @ 40, 10 @ 50, 8 @ 60,…
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Leg Day Today. Stretching 40 minutes on the spike bike, average heart rate 135 21 minutes walking on the treadmill, average heart rate 133 42 minutes weightlifting: Barbell Box Squats: 10 @ bar, 10 @ 65, 8 @ 85, 8 @ 85, Dropset: 8 @ 85, 8 @ bar, 8 @ bodyweight Crunches: 25, 25, 25, 25, 25, 25 Romanian Deadlifts, 10 @ 95,…
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I've been doing my workouts fasted, early in the morning for years. Before the workout I use 2 scoops of Optimum Nutrition Amino Energy (amino acids and caffeine) and drink water during the workout. I've tried eating something small, or having a protein shake beforehand, and it would sit like rock in my stomach while I was…
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Cardio day today Stretching 48 minutes on the spin bike 31 minutes walking on the treadmill Core Work: * Crunches: 30, 30, 30 30 * Windmills: 10, 10, 10, 10 * Toe Touches: 10, 10, 10, 10 * Landmine Twists: 10, 10, 10, 10 * Kettlebell Pass Arounds: 20, 20 * Cable Crunches: 12, 12, 12 Stretching
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Great workout this morning, made lots of gains! Stretching 28 minutes on the spin bike 21 minutes walking on the treadmill 52 minutes weight lifting: Superset of Barbell Bench Press, Wide Grip Lat Pull-downs, Barbell Overhead Press * Chest: 12 @ 135, 10 @ 165, 8 @ 185, 5 @ 200, Dropset: 3 @ 215, 6 @ 165, 8 @ 135 * Back: 12…
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Leg day today. Didn't want to get up this morning, but I ended up having a good workout. Stretching 28 minutes on the spin bike 21 minutes walking on the treadmill 50 minutes weightlifting: Front Barbell Box Squats: 12 @ 45 lbs, 12 @ 65 lbs, 10 @ 85 lbs, 8 @ 105 lbs, 6 @ 125 lbs, Drop set: 3 @ 135 lbs, 6 @ 85 lbs, 6 @ 45…
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Awesome job, way to stick with it!
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Good workout this morning, upper body day today. Stretching Cardio: 28 minutes on the spin bike 21 minutes walking on the treadmill 46 minutes weightlifting: Superset: Incline Dumbbell Press, Seated Cable Rows, Seated Overhead Dumbbell Press * Chest: 12 @ 30 lbs, 10 @ 40 lbs, 8 @ 50 lbs, 6 @ 60 lbs. Drop set: 5 @ 60 lbs, 6…
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Leg Day Today, Great workout. Stretching 28 minutes on the spin bike 21 minutes walking on the treadmill Goblet Box Squats: 12 @ 25lbs, 10 @ 35 lbs, 8 @ 50lbs, 6 @ 60lbs, Superset 5@60lbs, 5@40lbs, 6 @ 20lbs. Crunches: 20, 20, 20, 20, 20, 20, 20 Sumo Barbell Deadlifts: 10 @ 95lbs, 10 @ 125lbs, 8 @ 155 lbs, 6 @ 185lbs,…
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Good workout this morning. Stretching 28 minutes on the spin bike 20 minutes walking on the treadmill 45 minutes lifting weights Superset of Barbell Bench Press, Wide Grip Lat Pulldowns, Seated Dumbbell Overhead Press * Bench Press: 12@135, 10@165, 8@185, 5@200, drop set: 3@210, 6@165, 8@135 * Lat Pulldowns: 12@110,…
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Leg Day Today! Stretching 40 minutes on the spin bike 21 minutes walking on the treadmill Barbell Box Squats: 10@bar, 10@65, 8@75, 8@85, dropset 6@95, 6@75, 8@bar Crunches: 15*8 sets Romanian Deadlifts: 10@95, 10@125, 8@145, 8@165, dropset 8@185, 8@145, 8@95 Leg Raises: 15*7 sets Stretching
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I had that conversation with my doctor as well last month. Over the last 3 years I had gained back 200lbs of the 260lbs that I had lost about 12 years ago. Work, Stress, Covid. I stopped my healthy eating and exercise routine, and the weight came back quickly. Remember your reason for wanting to get healthy, my family was…
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Stretching 40 minutes on the spin bike 21 minutes walking on the treadmill 48 minutes of lifting weights: Superset of Bench Press, Lat Pulldowns, Overhead Press Bench Press: 12@135, 10@155, 8@175, 6@195, drop set: 4@205, 4@175, 8@135 Lat Pulldowns: 12@110, 10@130, 9@150, 6@170, drop set 3@190, 4@150, 7@110 Overhead Press:…
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Today was leg day. Started with cardio as I do every day. 32 minutes on the spin bike, 9.7 miles 21 minutes walking on the treadmill. Super Set, 5 sets Goblet squats, with a drop set for the last set Landmine twists Super Set, 5 sets Sumo Deadlifts Leg Raises Crunches, 5 sets
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50 here, working on losing 150lbs for the second time. I'm doing it for the same reason as you, to be there for my family. Just remember that reason when you ever you feel like skipping a workout, or binging on something and you will get there. I stopped doing that, and ended almost back where I started. We can do this!
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An easy one is a sliced apple, and dip it in a low-fat Greek yogurt like Chobani. About 200 calories and very filling with protein and fiber.
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My next small goal is getting back into my 2xl shirts and coats. So many good ones that I miss wearing. Another 20-25lbs and I think I will be there!
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From 2010-2012 I lost 260 lbs., going from 490lbs to 230lbs at 6'6". I stayed consistently in a calorie deficit the whole time, while also working out 5-6 days a week, cardio and weightlifting. I shot for maintaining a 1000 calorie deficit each day, with an intake of 2500-3000 calories depending on how much exercise I did.…
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I have a set of Plantronics BackBeat Fit Bluetooth headphones. I use them for my gym workouts as well as running. They work great, and I've never had an issue with them falling out. Battery life is pretty good, even after 2 years of daily use, about 8 hours. The go for under $100 on Amazon.
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I've been doing both for about five years now. I run 15-20 miles a weeks, and ride 50-75. Running goes up in the winter, and riding goes up during the hot months of summer. I feel they complement each other well, as one is hamstring/glute dominant, and one is quad dominant. I think doing both helps balance out leg…
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I Lift, Run and Bike. I lift 6 days week, 3 of the them with my son. I usually run 15-20 miles per week, and bike 50-75. Keeping my legs strong with the lifting has definitely helped my longevity and performance in both the running and biking. I want to be strong, fast and have endurance.
