alsarhan_abdullah

Yesterday was strength day, I was in the gym. I did chest press for 85 for 3 sets. I also did pull ups for 5 for 3 sets. I also did leg press for 3 sets .

May 12: it was cardiovascular day , I ran on the treadmill for 30 mintuies . I have burned 280 calories.

May 8: it was cardiovascular day, I ran on the treadmill for 10 minutes. Then I started walking on the stairs for another 15 minutes, my knees heart. So I went walking in the hallway for the rest of the period.

May 7: it was strength day, I was in the gym. I did chest press for 85 for 3 sets, and nearly finished the last set alone. I also did leg press for 3 sets, my left leg heart little bit. I also pullups for 5 for 3 sets.

May 7: it was cardiovascular day, I ran on the treadmill for 20 minutes. I did fat burn with the treadmill and I have burned 229 calories. I have noticed a difference with fat burn because the speed was going up and increased the treadmill.

May 5: it was strength day, I did chest press for 85 for 3 sets. I did the 2 first sets alone, and the third I was helped with my spotter. I feel good about getting to do 2 sets by myself. I also did leg press for 3 sets, my left leg heart a little bit, but I think it's because I didn't drink enough water. I also did…

May 4: today was cardiovascular day. I ran on the treadmill for 23 minutes. My heart rate went up to 130 , and I had burned 210 calories. I also ran on the indoor bicycle for 10 minutes. I felt good because I have burned lots of calories.

May 1: it was cardiovascular day, I was walking down and up the stairs for 10 minutes then I started walking around the halls. I had a pain in my neck that's why I didn't worked out in the gym.

April 30: it was strength day, I was in the gym. I did chest press for 85 for 3 sets. I also did leg press for 3 sets, I did shoulder press for 6 for 3 sets. IT was a good workout, but it heart s my shoulder because I did shoulder press after a long time I didn't.

April 30: it was cardiovascular day ,it was a good workout. I ran on the indoor bicycle for 30 minutes. Then I ran on the treadmill for 10 minutes. it was good and I have burned good amount of calories in the treadmill because I did fat burn, and it went little faster.

April 28: it was weight lifting day , it was a good work out after a good break. I did chest press for 80 for 3 sets and finished. i did leg press for 3 sets. i did pullups for 4 for 3 sets . i felt little pain in my neck.

April 21: I was in the gym working out. I did chest press for 85 for 3 sets, I have increased the weight to 20 lbs on each side of the bar. I also did pullups for 5 for 3 sets, by know I have increased the the weights of the pullups to 5. I also did one hand dumble press for 10 kg for 3 sets. I have changed my dumbles from…

April 20: it was cardiovascular day, it was a good workout. I ran on the treadmill for 30 minutes. I also did indoor bicycle for 5 minutes. I went on the stairs for 5 minutes.

April 17: it was cardiovascular day, and it was a good workout. I ran on the treadmill for 30 minutes. I also did indoor bicycle for 5 minutes. I worked hard that day because I was early and went on the treadmill and indoor bicycle.

April 16: it was weight lifting day, it was a good workout. I did chest press for 75 for 3 sets and I Did leg press for 3 sets. I did pullups for 3 sets on 4. I really must be more faster in my sets so I can do more workouts then I usually do. I feel I am getting in progress well enough.

March 15: it was cardiovascular day, I was walking on the stairs for 45 minutes of the class. After I finished I went on the bike and went on it for 6 minutes. Next time I will be there early so I can go on the treadmill and the bike more time than being on the stairs.

March 14: I was in the gym working out. I did bench press for 75 for 3 sets and I completed them all. I also did leg press for 3 sets. I also did one hand dumble press for 25 for 3 sets. It was a good workout after the break, I started to get ready for the next workouts.

Today we weighed in in class. I have lost 2 kilo's since the last weigh in. My goal was to lose 1 kilos per week, for 10 weeks. 4 weeks have passed and I lost 5 kilo's, and I had to lose 4, I have lost track maybe because of the vacation. But I was working so hard and eating healthy as many calories as I have. After 6…

I have learned much after reading this book. It is just like the 3 rules we learned before. It is not that different from it also. It also told me whats the best food I should eat to be healthy and fit. I did not understand some words. But I still learned many things that will help me live a better and longer life. The…

March 26: I was in the gym, it was a good workout. I did 3 sets of chest press for 85 , I failed the last two sets. I did leg press for 180 for 3 sets. I also did one hand dumble for 3 sets for 25. I also did pull ups for 3 sets for 4.

March 25: I did cardiovascular , I walked on the treadmill for 10 minutes. On the bike I ran for 30 minutes. So I burned out 379 calories. It was a good workout, and was the same as every time.

March 24: I did my 10 rm weights , for bench press I add 5 on each side, leg press staid the same because I couldnt do more. I did pull ups for 4 for 10 rm for 3 sets .

Today we weighed our selfs , I lost 3 kilos, and that's good because my goal was to lose 2 kilos per week, but a lost 1.5 kilos per week. I achieved my goal because I tracked my food precisely and accurate. I also have done a lot of cardio the last 2 weeks. I also didn't eat fast food , rice or bread. For the next week…

Today was a good workout and I did all the exercises that I learned. I did chest press for 75 for 3 sets and I still failed the last set. I also did leg press for 180 for 3 sets and I still have failed the last two sets. I did one arm rows for 25 for 3 sets and I did them all. I also did pullups 4 for 3 sets this was my…

Today I did cardio I walked on the treadmill for 16 minutes. I also did the indoor bicycle for 25 minutes. It was a good workout and I feel I did a good job today, and burned lots of calories.

Today I worked out in the gym, I did chest press for 75 for 3 sets and I failed the last set. I also did leg press for 180 for 3 sets and I failed the last two sets. I also did the One hand dumble press for 20kg for 3 sets. IT was a good workout but my legs hurt from the leg press.

March 16: I walked 40 minutes in the treadmill and walked on the bike. It was a good workout and I burned out some calories.

Yesterday I was in the gym for the whole period. I did bench press, on each side 15 for 3 sets, but I couldn't finish the last set. I also did leg press for 3 sets for 190, it went good and I finished all 3. I also did one hand press for 3 sets of 20 kg. IT was good but then I was heart. My shoulders also hearts.

On Sunday March 9 I worked out on the treadmill for 25 minutes and got my heart rate up to 130. Then I started doing the stairs for the rest of class. Then we stretched out as a class. That day I was really heart because I ran more than usual, but it was a great work out.

Today I worked out on the treadmill for 17 minutes and I got my heart rate up to 120. Then I went on the stairs for the rest of the period . Before the period ended I streched like what we did together My legs really heart because I excersied well today.