Archive for July, 2015

The Lifts – July 29, 2015

Posted in Uncategorized on 07/29/2015 by ganns

Here’s my report for today:

Quads – Dumbbell Squats

1st set – 12 reps on 10lbs in each hand

2nd set – 10 reps on 15lbs in each hand

3rd set -8 reps on 20lbs in each hand

4th set – 6 reps on 25lbs in each hand

5th set – 12 reps on 20lbs in each hand

6th set – 12 reps of 15lbs in each hand

Hamstrings – Straight-Leg Deadlifts

1st set – 12 reps on 10lbs in each hand

2nd set – 10 reps on 15lbs in each hand

3rd set -8 reps on 20lbs in each hand

4th set – 6 reps on 20lbs in each hand

5th set – 12 reps on 25lbs in each hand

6th set – 12 reps on 15lbs in each hand

Calves – Calf Raises

1st set – 12 reps on 10lbs in each hand

2nd set –  10 reps on 15lbs in each hand

3rd set – 8 reps on 20lbs in each hand

4th set – 6 reps on 25lbs in each hand

5th set – 12 reps on 20lbs in each hand

6th set – 12 reps with 15lbs in each hand

Abdominals

1st through 5th sets – 12 crunches
6th set – 24 counts of bicycle crunches

Body for Life – Upper Body Workout (Ouchie1)

Posted in Uncategorized on 07/18/2015 by ganns

Awoke really late today–yay, Saturday!–but went to the homegym immediately so I couldn’t complain. No time to make coffee because I had to take my kids to Discipleship Day at Victory Greenhills, but I picked up a Cafe Americano at Starbucks. (Forgot to bring the other ingredients for a Bulletproof Latte; maybe I should consider bringing small Anchor packets and a tiny bottle of MCT oil?) Overall calorie count for today was 1,543 calories. Well-done, Ganns.

Here’s my report for today:

Chest – Chest Press

1st set – 12 reps on 10lbs in each hand

2nd set – 10 reps on 15lbs in each hand

3rd set -8 reps on 17.5lbs in each hand

4th set – 6 reps on 20lbs in each hand

6th set – 12 reps on 20lbs in each hand

5th set – 12 reps of 15lbs in each hand

Shoulders – Side Raises

1st set – 12 reps on 5lbs in each hand

2nd set – 10 reps on 7.5lbs in each hand

3rd set -8 reps on 10lbs in each hand

4th set – 6 reps on 12.5lbs in each hand

5th set – 12 reps on 7.5lbs in each hand

6th set – 12 reps on 5lbs in each hand

Back – One-Arm Dumbbell Raises

1st set – 12 reps on 10lbs in each hand

2nd set –  10 reps on 15lbs in each hand

3rd set – 8 reps on 20lbs in each hand

4th set – 6 reps on 25lbs in each hand

5th set – 12 reps on 20lbs in each hand

6th set – 12 reps with 10lbs in each hand

Triceps – Standing Tricep Curls

1st set – 12 reps on 10lbs in each hand

2nd set –  10 reps on 15lbs in each hand

3rd set – 8 reps on 20lbs in each hand

4th set – 6 reps on 25lbs in each hand

5th set – 12 reps on 15lbs in each hand

6th set – 12 reps with 10lbs in each hand

Biceps – Hammer Curls

1st set – 12 reps on 5lbs in each hand

2nd set –  10 reps on 10lbs in each hand

3rd set – 8 reps on 15lbs in each hand

4th set – 6 reps on 20lbs in each hand

5th set – 12 reps on 15lbs in each hand

6th set – 12 reps with 10lbs in each hand

Body for Life – Lower Body Workout

Posted in Uncategorized on 07/15/2015 by ganns

I got up this morning at 4:03AM. Felt really lazy, but I pushed myself out of bed and headed straight into the workout–after making myself some awesome Bulletproof Coffee first, of course!

Here’s my report for today:

Quads – Dumbbell Squats

1st set – 12 reps on 10lbs in each hand

2nd set – 10 reps on 15lbs in each hand

3rd set -8 reps on 17.5lbs in each hand

4th set – 6 reps on 20lbs in each hand

6th set – 12 reps on 17.5lbs in each hand

5th set – 12 reps of 35lbs doing Leg Extensions

Hamstrings – Straight-Leg Deadlifts

1st set – 12 reps on 10lbs in each hand

2nd set – 10 reps on 15lbs in each hand

3rd set -8 reps on 17.5lbs in each hand

4th set – 6 reps on 20lbs in each hand

5th set – 12 reps on 20lbs in each hand

6th set – 12 reps on 15lbs in each hand

Calves – Calf Raises

1st set – 12 reps on 15lbs in each hand

2nd set –  10 reps on 17.5lbs in each hand

3rd set – 8 reps on 20lbs in each hand

4th set – 6 reps on 22.5lbs in each hand

5th set – 12 reps on 17.5lbs in each hand

6th set – 12 reps with 10lbs (One-Legged Calf Raises)

Abdominals

1st through 5th sets – 12 crunches
6th set – 24 counts of bicycle crunches

Back on the bus

Posted in Uncategorized on 07/12/2015 by ganns

What’s up, party people in the house?

*croo croo*

Yeah, it’s time to dust off the ol’ accountability website, because I’ve dusted off my gloves.

boxing_gloves_philippines

Nice to have you back, ol’ buddies.

Boxing was the most intense cardio slash arms workout I’ve ever had. It sweats me up like hell and feels like heaven afterward. It’s the best.

homegym_philippines

Presenting… the chamber of torture!

Here is the biggest commitment I’ve made to date. My home gym is up! Thanks to a really good buddy of mine, who blessed me with a weights bench and several plates–FOR FREE!–I now have absolutely no excuse. Except for blogging.

running_tattoo

I got these tattoos so I can say I’ve got running partners.

Running is also a magnificent weight loss tool, but it’s been raining as of late, so it’s hard for me to get out there and pound the pavement. Still, my enthusiasm is high and I’m excited for what the future holds. Let’s do this.