Well, I haven’t made any updates as there hasn’t been anything to update on. I’ve really felt under the weather the last few weeks. Hopefully next week I’ll be back into the swing of things.

So I slept in this morning. But instead of letting that be the end of my workout hopes for today. I went after supper tonight. I WAS NOT motivated to go, but I went. And you know what, I had a wicked workout. So here’s how it went.

I got there and wasn’t sure what to do, so I thought I would start with some bench. I noticed though that my shoulders felt really off when benching and I wasn’t able to bench much or for long. So this is what I did get done.

Bench Press (Barbell) no breaks
45 (bar) x 20
95 x 15
135 x 12
135 x 10
95 x 10
75 x 10
65 x 8

So I figured that if my shoulders were going to be like that, I had better work them out too!!! So I die a 3 reps of a superset with no breaks in between each exercise and a minimal break after each set. I did:

Standing Bent Arm Lateral Raises – 20 x 12
Standing Arnold Press 10 x 12
Lateral Raise 10 x 12

This was pretty killer and my shoulders were pooped after. So I did a little biceps just for a pump mainly. I did:

Seated EZ Bar Preacher Curls – 35 x 20
– 65 x 12

So then I decided to do a leg and triceps superset. I did:

Rope Pushdowns – 60 x 15 (warmup)

Then with no breaks:

Rope Pushdowns – 70 x 12
Leg Press – 90 x 80
Rope Pushdowns – 80 x 12
Leg Press – 180 x 50
Rope Pushdowns – 80 x 12
Leg Press 270 x 30
Rope Pushdowns 40 x Burnout (about 30)

This took several minutes to complete with no breaks and I had really built up a good heart rate and sweat. It was so incredibly satisfying to push myself like that. Then I figured I better work the back of my legs since I already killed my quads. So I did some ham curls, again with minimal breaks:

Ham Curls – 60 x 15
– 90 x 12
– 90 x 12

So for a workout I didn’t feel like even doing it turned out awesome and I felt really good about myself and felt like a worked really hard. I’m pretty sure I’ve hooped my legs for tomorrow’s run, and if that’s the case I may just get up and go for a long brisk walk with the dog in the morning before work.

- RoneTyne

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A look at the very broken fractional reserve system….. kinda scary!!!

Money as Debt from RoneTyne on Vimeo.

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Well Day 2 was a day off, a day of remembering and a day that I was too damn lazy to go to the gym.

Day 3 I ran again. Treadmill and time was 18:25. Felt good, worked up a good sweat and definitely expanded the lungs today. My heart rate upon completion was 137 bpm which if I recall is a good cardio heart beat. My shins were bugging me today, but nothing too bad. Seems to come and go. So that’s that.

- RoneTyne

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Went to the gym this morning and ran on the treadmill. Worked up a real good sweat. Only had two 1 minute walk breaks. Felt pretty good, and completed 1.5 miles (2.414 Km) in 18:50.

Been feeling pretty good. I’ve been getting lots of compliments on how I am looking and yet the scaled doesn’t seem to be going down at all. My body shape is definitely changing and Cindy says my legs are getting way more muscles from the running. It’s just a little disheartening when you don’t see the scale move a whole lot. But all my pants are loose, I’ve moved up two belt holes on my belt and overall I know I am slimming down, just not losing as much weight as I would like. Oh well, it will come I guess.

My ab (that I tweaked at the gym) that has been really bothering me (like can’t get out of bed properly bothering) seems to be feeling better and I don’t have the twinge of pain when I sit up. So I’m going to resume my pushups and sit-ups at night.

- RoneTyne

Technorati Tags: fitness, gym, run, running, weight loss