12/31

rin jog 4.57 mi in 1hr

10/8/6/6/5/5

fitness base line

travelled 4 miles in 60 min. 

ran/jogged 27:16 min out of 60 min

my shins are killing me 296 mi until new running shoes

Week 7

217.8 lbs weight for week 7

Change in workout routine

Lat pull down 5:12@100#

Bench press 5:12@100

Leg extension 5:12@100

Deadlift squat 5:12@100

Concentration curls 5:12@50 each side

Rows 5:12@100

Crunches 200@165#

Daily morning stretch added stretch

Week 6

215.6 lbs weight for week 6

Played in a jumpy house with the kids on friday. Remember your workout can sometimes be fun too 

Change in workout routine

Lat pull down 5:12@100#

Bench press 5:12@100

Leg extension 5:12@100

Deadlift squat 5:12@100

Concentration curls 5:12@50 each side

Rows 5:12@100

Crunches 200@160#

Daily morning stretch

Week 5 repoort

217.7 lbs weight for week 5

Missed friday work out due to poor planning

Change in workout routine

Lat pull down 5:12@100#

Bench press 5:12@100

Leg extension 5:12@100

Deadlift squat 5:12@100

Concentration curls 5:12@50 each side

Rows 5:12@100

Crunches 200@155#

Week 5 workout

216.7 lbs weight for week 4

Change in workout routine

Lat pull down 5:12@100#

Bench press 5:12@100

Leg extension 5:12@100

Deadlift squat 5:12@100

Concentration curls 5:12@50 each side

Rows 5:12@100

Crunches 200@150#

Week 3

Monday. Late work out. Took kids to giants game. Drank soda and ate sweets. Remember bad calories. 

Change in workout routine

Lat pull down 4:12@100#

Bench press 4:12@100

Leg extension 4:12@100

Deadlift squat 4:12@100

Concentration curls 4:12@50 each side

Rows 4:12@100

Crunches 135@150#

Week 3

Results from sunday weigh in. 216.8

Most likely due to a lower water intake. The less water you drink the more food tou fit in. Therefore you consume more calories.

Change for the new week. Consistantly drink more water everyday

Also changes to routine.

Increased sets to four. No change in weights except to abs machine new weight 150.

W2:D1

Update ok so my weight is 215.3 measured on sunday

Saturday work out completed
Sunday rest day

Today continued same routine no change.

Lat pull down
Bench press
Leg extension
Upright rows
Concentration curls
Deadlift squats and crunches

Day 5

Did workout on bowflex.

My shoulder was a bit stiff.

But the day rest did it some good.

Day 4

Rest day.

Watched what i eat. Making sure to get to bed early. Give muscles time to repair.

Rest days are as important as workout days. Otherwise you body breaks and crashes.

Day 4

Rest day.

Watched what i eat. Making sure to get to bed early. Give muscles time to repair.

Rest days are as important as workout days. Otherwise you body breaks and crashes.

Day 3

Workout done.

Day 1

So we picked up a used bowflex on craigslist. Today we started a baseline test.

The base line includes the following:
Exercise:weight:set:reps

Lat pull down:100:3:12
Leg extensions:100:3:12
Bench press:100:3:12
Standing bicep curl:50:3:12
Shoulder press:100:3:12
Seated row:100:3:12
Ab crunches to failure

Tomorrow add squats

These exercises will continue for at least 6 weeks progressing in higher reps.

Good Luck all

This is the start

By todays measurement i weight 218.2 lbs. this is the starting point of my fitness reversal. You're welcome to follow along I'll be posting work outs, nutrition information, positive thinking and incidental knowledge along the way.

Good Luck out there in Internet land.