Quads, hams, calves,traps,shoulders

5x12 leg presses
5x10 leg extensions, BURN BABY BURN\
3x8, 2x12 standing hamstring curls
seated calf extensions 5x12-15
5x12-15 shrugs
5x12 front shoulder raises

Not much new to add. Turned down beer tonight from the neighbors. Told them i had to work out. Wow, that's never happened before! Guess I'm more focused than I thought. Off to the shower. Hunting in the morning so gotta be up early. Wish me luck and take care all, Greg

I have an upright stationary bike in my home gym (and it also has a monitor to gauge, heart rate, approximated calories burned, duration in time, intensity level, etc)

Of course you have to input your personal data in the machine before the cal approximator can be more accurate, but this did the job just fine and I still use it to this day.

It only cost me about 180 bucks, and believe me, this bike has seen and is seeing, and is about to see, alot of usage, and it holds up well.....Im tough on the dang thing.....LOL........BUH!.......

EDIT: So get one......it will do you well.




Chillen

Chill, what brand is your bike? Thanks, Greg

Ate fairly clean all weekend. Only up 1 pound since Friday. Expect to have a great week with really good workouts. Will post after tonights workout. Cya, Greg

YES! Workout was great. I've finally got all my weights adjusted to where I really have to push myself to get 8 reps. My muscles are pumping up pretty good and they are tired once I'm done.

I'm continuing to eat clean, I have to now, I just joined the "naughty or nice challenge". I'm reverting into my old style of eating. It's not really that tough, it seems to be more of a mindset really. Each day I seem to recall a snack or recipe or something that tastes really good but has little fat. The more options I recall/come up with, the easier it gets.

Weight is decreasing steadily. It's hard for me to be content with the 2 lbs per week but I know I'm doing it right. It's going to take a while but it took a while for me to get this heavy. Once I figure out my cardio I'll drop it a little quicker but I'm pretty content with my progress so far. Clothes are fitting quite a bit different so I know I'm on the right track.

Tonights workout - Chest,tri's,back,bi's

Bench press 6x8
Tricep pushdowns 6x8
Front lat pulldowns 3x8
Narrow grip (V-shaped handle) lat pulldowns 3x8
Standing curls, straight bar 3x12
Preacher curls, 2x12, 1x15

I rested very ittle between sets in an attempt to keep heart rate up a bit. Will continue with current plan until I figure out cardio. Any cardio tips for going into the winter months? I've got a mtn. bike and road bike but not very good weather or much daylight once I get home. Throw some cardio thoughts my way. Thanks and take care, Greg

Thank you for all your thoughtful posts, Greg. They have meant a lot to me. Thank you very much, young man!

With you being so thoughtful, I decided to write some of thoughts of my own.

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"Everything can be taken from a man but one thing; the last of the human freedoms—to choose one's attitude in any given set of circumstances, to choose one's own way."

(Viktor Frankl)

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Attitude is everything. Yes, Everything.

It is more vital than events. It's more important than what's happened. Because attitude determines whether we are happy or unhappy, fulfilled or empty, the positive perspective assures us that we can never fail. A hopeful attitude guarantees internal success. Attitude- the altitude adjuster determines whether we fly high or low, crash or soar, glide or slide.

Anybody can have a positive attitude when things are going well. What really matters is its how you act when things are going badly that determines the strength of your character. An appropriate attitude means feeling hopeful in challenging times.


And, YOU have ATTITUDE..........my Brotha!

ROCK ON! My Brotha!







Best wishes to you my friend,



Chillen

What a failure I am, lol. 1st day of the naughty or nice challenge and I lost it. Well, I really didn't lose it. I ate well all day except in place of one of my snacks, I ate a few pieces of broken up cookies and a small handful of M&M's. It sucks being in the food business, lol. Calorie wise it was probably very close to my normal snack but it was CHEATING. I SUCK, hehehe. Who started this challenge anyway? Guess I should have had a naughty day before I accepted. Back to the drawing board.... Not going to let me get it down. Starting fresh tomorrow (actually started after "the fall from grace") and will include a small section in my daily log about the challenge.

Workout: Quads, Hams, Calves, Shoulders and traps

Leg Presses 6x10-12
Leg extensions 6x8-12
Leg curls 6x8-12
Calve raises 6x12-15
Front shoulder raises 3x12
Upright rows 3x12
Shrugs 3x12

Workout was good and strong. Added in upright rows which used to hurt my shoulders. Really watched my form and didn't push the weight too much. I could really feel them in my traps. That's cool. Another exercise to add to my routine.

QUESTION: Do you feel I should be doing shoulders and shrugs with my Chest/Tri's/Bi's/Back workout? Don't know why I'm doing them with legs but I'm kind of thinking their movement fits in better with my Chest/tri/bi/back day. What do you think? Thanks in advance, Greg

I took a rest day today. When I came home from work I was wiped out! I couldn't stay awake and felt like I was simply run into the ground. So, since I'm trying to be aware of my body and how I'm feeling, I took the night off from working out. I still ate well today so not a lot lost. I will resume and finish off the week strong.


Please, see my post above and give me some workout advice. Thanks, Greg

Thursday and Friday went as planned. Deer season is open now so my days are kind of erratic. Should be able to be back to normal in a few days. Cya'll later, Greg

Not a lot to post so I've been holding off. Had a fairly rough time during Thanksgiving but no ones fault but my own. My weight is still right around 235 so up a couple of pounds. Had trouble getting off my butt and getting back to working out. Jumped back into it the night before last. One good thing I'm taking away from this is that although 2 weeks is a long time, usually when I go down this path it's literally months before I jump back on the wagon. Maybe i'm making progress. Cya, Greg

You were making good progress - don't revert now!

As for cardio work during the winter, most triathletes and bike racers use "trainers", a device whereby you lock in your rear wheel on a drum that provides variable resistance. It is much more boring than road or mountain bike riding, but provides good cardio if you have the dedication.

Did you call me a revert? LOL. Nope, just a momentary brain fart. I'm back on the bandwagon now and will continue my progress. I've decided to take a less "balls to the wall" campaign and a more rationale, slow, steady weight loss program. I feel I will be less likely to get burned out that way. Anyway, that's where I am now. Take care, Greg

Wow, what a looonnngg break! The positive point is that my layoffs are shorter each time. No ones fault but my own so here's what's going on now.

1. Just bought a recumbent stationary bike Friday. It's an everlast E74R. I like the recumbents because they don't cause the "groin numbness" that can be associated with the uprights. I just put it together today. It's very quiet and monitors calories, heart rate etc. I love the stationary bike and have already squeezed in a 15 minute workout. I love cardio!!!

2. Have got a customer who is wanting to lose weight. We are weighing in every Friday morning. She's got a lot of weight to lose, a lot more than me, like 100 pounds vs. my 40. I've got the knowledge and just need the motivation. She's got the motivation and I can help her with the knowledge. I expect it will make me more accountable knowing I am weighing in each week.

3. Trying Fitday again. Need to figure my BMR etc. and keep an eye on what I'm eating, where I am in relation to my goals etc.

4. Considering moving my workouts (what workouts, lol) to the mornings. I'm running into 2 many kiddos in the den in the evening. My workout stuff is in the den and I have difficulty with distractions. I may start with incorporating an AM cardio session each day and see if that progresses well. Any ideas on dealing with distractions that might help me out?

That's it for now. I plan on working out this evening followed by another cardio session.

Kick the kids outside for an hour.

Good idea Tony. They need to get off their butts too.

Got carried away on the bike tonight and put in another 35 minutes at pretty good intensity. I'm holding off on the weights for tonight, I'm pretty well done for now, lol. I love the weights but finishing off with the bike really does it for me. Tomorrow I will do weights first then jump off into the cardio heaven. Take care, Greg