Back to the gym..

[linton]

i have been away from the gym for to long, since the birth of my dauther who will be 4 in feburary. i have made futile attempts to get back in a regular routine in the past four years going as far as buying a home gym but it just did not feel the same. i long to get back in to the gym, so this week i joined and starting 19th of january i will be giving regular updates on my progress. my bio 35 years of age, 6 feet 2inches currently 280 pounds, my body type is a mesomorph bording on endomorph my goal is to loose 40 pounds this year. gaols i have set since my workouts will be mostly early morning workouts i need to get to bed early, eating habits are not bad but they can be better since i tend to put on weight very easy, and that dirty word CARDIO i have to do it aleast 3 times a week 20 mins before and 20 after. well good luck to me..

[Kitara]

Originally Posted by linton

well good luck to me..

Good luck to you! My son is also 4 and I've had the same motivational problems as you have. I'm rootin for ya!

[linton]

thanks kitara, i know i will need lots off luck since we are expecting our second child in mid april.

[linton]

jan20/04 7:00am started my program today this week however ill only be able to get into the gym 3 days, too much going on. rode the bike for 15 mins felt good did some light leg stretching squat 135lbs 3 sets 12reps
leg press 240lbs 3 sets 20reps
leg extention 70lbs 3 sets 12reps
leg curls 60lbs 3sets 12reps
stretch again.

i started with on legs because my legs get very sore and i just want to get get that out of the way. the weight i used was very light i felt like i could have put more on with all the excirces but i fought the temptation
to do so. i also ate pretty good today lowering my carb intake and increasing my protine.

[linton]

thursday jan/22/04
breakefast 2eggs, 1piece whole weath toast 1 apple.

rode bike for 15 minutes got my heart up to 128, [question] are the heart rate moniters on these gym cycles aqurate? i have never been able to get my rate up past 130 on a regular basis, maybe i need to ride longer or maybe im half dead.

back workout
shoulder width reverse grip bent over row 105/3/16
wide grip bent over row hands forward 105/3/16
seated pull downs in front 80/3/12
behind neck pull downs 80/3/12
seated rows 120/3/16
tomorow biceps, triceps, and abs. note to self allow more time for abs

[linton]

a bit late been pretty busy
jan 23/04

starded with barbell curls75/ 4 sets
dumbell curls 45 4 sets
finish with hammer curls35 4 sets


triceps
tricep extentions 45 4 sets
pulldowns 40 4 sets
cable kickbacks 30 4 sets


abs
did not do any today not even at home, gotta start doing them in order to help get rid of that gut fat.
in my first entry i listed my weight as 280lbs it was more like 285lbs monday morning i will weight myself to see if changing my eating habits and the little workouts i did have made a difference.
untill monday morning then.....

[linton]

WEEK 2 JAN 26 04 280lbs

i will be working out at home today, chest and abs snow is piling up ouside and i have to wait for the electrician. i lost about 3-4lba last week mostly due to diet, my workouts last week were not the as good as i hoped they would be, not used to such light weight, did not hit all bodyparts, but it has been almost a four year layoff so i do have to take it easy and work my way back into it.
this weeks plan
monday chest and abs
tuesday legs and calves
wednesday shoulder and back
thursday biceps and triceps
abs and cardio mixed in
continue to eat smart

[linton]

a little late with last weeks updates, but better late than never right.
week 2 was a success lost another two pounds, did all this weeks workouts at home, lost another 2 pounds good for me eating well and at the right times no more latenight snacking except for fruit drinking lots of liquids, on the weekend i went off the wagon a bit but could have been worst.
monday chest and abs. bench press 150/3/25. incline press 125/3/25 barbell fly 40/3/16 also did some pushups.
tuesday biceps & triceps barbell curls 70/3/16 dumbell curl 40/3/16 triceps dumbell kickbacks 30/3/12 tricep pulldowns 3/50/12 i know pretty easy.
wednesday shoulder & back barbell bent over rows 110/3/16 seated pulldowns close crip 70/3/16 flat bence flyes 30/3/12
shoulders arnold press 60/3/12 dumbell press 50/3/12 lateral raises 30/3/12. yes i did not work legs but i will hit them next week my cardio was shoveling snow every day.

[linton]

week 3 cant wait to throw away the light weights, i was never a super heavy lifter only on certain body parts like legs can't squat heavy hurts my back but i could pile on the weight on the leg press, and i love going heavy on upper back, maybe depending on how much weight i loose in february i will start to put togethr some heavy workouts.

this week feb 2/04
legs
starded with lunges to warm up light squat 3/110/20 squats with the bar in front not sure what they are called 80/3/18 leg extention 80/3/20.
tues and wednesday work kept me away from the gym thursday i wil work chest and fri i will work back