July 20 2009…Good Work out

Well its Monday and time to really concentrate on the gym. I managed to hit the gym and get out for a good walk during my break, even though it was super HOT!

First Break Walk
.83 miles
Roughly 15 minutes

After work I headed off to the gym and have a really good effort.

Chest/Tri’s

Flat BB Bench Press 135X12
155X10
185X10
205X7
225X4

Hammer Strength Iso-
Incline (Start weight 7lb) 98X12
118X8
148X7

Cable Crosses 40X10
45X10
50X8

Double Pulley Triceps
Press downs 60x12
70X10
80X8

Triceps Rope Extensions 50X12
60X10

Then did some really minor HIT training For 9 minutes and .60 miles on the treadmill.

Speed Time Incline
3.0 1.5m 0.0
6.0 1.0m 0.0
3.0 1.5m 1.0
6.0 1.0m 1.0
3.0 1.5m 1.5
6.0 1.0 1.5
3.0 1.5 1.5

This gets my daily mile total up too 1.83

I also reached my water drinking goal by drinking 156 oz, my goal was 140oz.

July 19, 2009…Uninspired Run, but a damn good day.

Had a big day planned to drive up the backside of Mt. lemon with my family, I didn’t have much time to plan much fitness. But I did manage to get in a really lack luster uninspired run/wal. Job, but hey at least I got out there on a Sunday. I also managed to drink 104 oz of water, this is short of my goal of 156 but for a Sunday not to bad. But as far as the day with the family went, I give that an A+. Really had a nice drive up with my Wife, Son, and the Doggies. Once we got to the top of the Mountain my son fell asleep and I had some quality one on one time with my lovely wife, I really enjoyed that.

Run/Jog/Walk

1.35 miles

18:07 minutes

4.5 avg mph

July 17 2009

Never made it to the gym..been super busy..Wife and son coming home, busting my butt to get this house clean. Im sure i will burn a bunch of calories doing that :-).

Juyl 17 2009 Firday Morning Weigh-in

Well's its time for Friday Morning Weight in. I topped the scale at 215.8, little over 20lbs about my goal. I also joined the following "DARE" on the Live strong Website.

http://www.livestrong.com/dare/1-lose-weight/

My wife and son are at the in-laws till tomorrow, so ill be hitting the gym after work.

July 16 2009

Well my wife and son are at her mom's till Saturday, so im all alone right now. I thought it would be more active then it actually turned out to be. I am going to try and balance my busy daily life witch includes being a dad and husband as well as a weight loss muscle gain fitness regiment. I will try to get my work outs in as well as getting my family to be more active and live a more healthy life. I have many goals that i want to obtain.

I joined a couple groups on Livestrong.com. I joind DARE to drink more water, my goal is to drink 150 oz of water a day, i will start loggin my data tomorro.

http://www.livestrong.com/dare/117-drink-more-water/

I am also set a goal of weighing in at at 195, im more worried about my body fat than my actual weight. Tomorrow is Friday and I will make my first weigh in.

http://www.livestrong.com/dare/1-lose-weight/

Lets do this follow me....