Archive for the Body For Life Category

Body for Life – Lower Body workout

Posted in Body For Life, Exercise on 11/24/2013 by ganns

I’ve been working out consistently the past two weeks, but I haven’t been blogging it.

Why?

I’m not sure. LOLz Maybe it’s because I’m just so pressed for time, I don’t think sitting down at the laptop to update myself – do I even still have regular readers? – is good use of the time.

But I spank myself. It’s accountability, and journaling. And that’s healthy. So here I am.

My schedule has been consistent. MWF – Cardio, TThS – Weight training. The cardio involves boxing and running. I love boxing. It’s both cardio and weights, and I can feel the results on my chest already. Can’t wait to get deeper into this!

Anyway, my report for today:

Quads – Dumbbell Squats

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

2nd set – 10 reps on 12.5lbs 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

Hamstrings – Straight-Leg Deadlifts

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 20lbs in each hand

5th set – 12 reps on 10lbs 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 – 12 reps on 20lbs in each hand

4th set – 12 reps on 20lbs in each hand

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

Abdominals – Two circuits of 12-rep crunches, side crunches, and (100 count) bicycle crunches

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So how are you?

Posted in Body For Life, Breakfast, Diet, Dinner, Exercise, Lunch on 10/03/2013 by ganns

So I haven’t been blogging regularly. This isn’t an indication I’ve fallen by the wayside, I promise! It’s just that I think I’ve begun to plateau – Body for Life, after all, was intended for 12 weeks, and I’ve dropped almost 15 lbs in those three months – and I’ve been looking for alternatives to shake things up, as it were.

In the meantime, I’m still doing it. Today was Lower Body.

Quads – Dumbbell Squats

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

2nd set – 10 reps on 12.5lbs 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

Hamstrings – Straight-Leg Deadlifts

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 20lbs in each hand

5th set – 12 reps on 10lbs 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 – 12 reps on 20lbs in each hand

4th set – 12 reps on 20lbs in each hand

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

Abdominals – Two circuits of 12-rep crunches, side crunches, and (100 count) bicycle crunches

Body for Life Day 61

Posted in Body For Life, Breakfast, Diet, Dinner, Exercise, Lunch on 09/19/2013 by ganns

 

 

Chest: Pushups

1st set: 12 reps of pushups (30-second intervals)

2nd set: 10 reps of pushups

3rd set: 8 reps of pushups

4th set: 6 reps of pushups

5th set: 12 reps of pushups

Shoulders: Side raises

1st set: 12 reps of 5 lbs in each hand

2nd set: 12 reps of 5 lbs in each hand

3rd set: 12 reps of 5 lbs in each hand

4th set: 12 reps of 10 lbs in each hand (front lifts)

5th set: 12 reps of trap raises at 10lbs in each hand (front lifts)

Back: One-arm dumbbell raises

1st set: 12 reps on 10lbs

2nd set: 10 reps on 15lbs

3rd set: 8 reps on 20 lbs

4th set: 6 reps on 25 lbs

5th set: 12 reps on 5lbs (dumbbell raises)

Triceps: Bent-over Tricep Extensions

1st set: 12 reps on 2.5lbs

2nd set: 12 reps on 5lbs

3rd set: 12 reps on 6lbs

4th set: 12 reps on 10lbs

5th set: 12 reps of 15lbs (dumbbell extensions)

Biceps: Hammer curls

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

2nd set: 10 reps on 12.5lbs

3rd set: 12 reps on 15lbs

4th set: 12 reps on 17.5lbs

5th set: 12 reps of 10lbs

Today’s workout took longer than usual. Ang daming distractions.

Body for Life Day 59

Posted in Body For Life, Breakfast, Diet, Dinner, Exercise, Lunch on 09/17/2013 by ganns

This morning was particularly difficult to do. Not sure it’s because I was coming from a cheat day or whether the cold was messing with my muscles. By the end of the workout, my legs were jelly. I’m glad, though: this means my body isn’t still completely used to the massive weights.

As an aside, can I just say that my wife asked the other day about the standing punching dummy? I really want this for my fitness regimen, and well, her asking out of the blue is really encouraging! Hopefully, we’ll be able to get one before year’s end.

Quads – Dumbbell Squats

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

2nd set – 10 reps on 12.5lbs 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

Hamstrings – Straight-Leg Deadlifts

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 20lbs in each hand

5th set – 12 reps on 10lbs 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 – 12 reps on 20lbs in each hand

4th set – 12 reps on 25lbs in each hand

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

Abdominals – Two circuits of 12-rep crunches, side crunches, and bicycle crunches

Body for Life Day 55

Posted in Body For Life, Breakfast, Diet, Dinner, Lunch on 09/13/2013 by ganns

I haven’t logged on since September 9, not because I’ve fallen of the bandwagon, but because I was on the three-day Team Building of the office for which I work.

The good news is, I didn’t fall by the wayside! I kept at it! Among the things I managed to do were:

  • No rice at all for three days!
  • A 30-minute run on Thursday through the corridors of the hotel!
  • Participation in the company sportsfest
  • Avoidance of a lot of fatty food!

I’ll weigh myself tomorrow to see the end results!

Body for Life Day 50

Posted in Body For Life, Breakfast, Diet, Dinner, Exercise, Lunch on 09/08/2013 by ganns

I can’t believe it’s been 50 days since I started this program. Technically, Body for Life is supposed to last 84 days, but clearly I’m going to go beyond it because this is a lifetime journey. Yesterday, I was doubly conscious of what I was doing – thanks in part to a comment I received from a total stranger who follows the blog – and I’m glad about it, but at the same time, I realize I do need to be more strategic about the exercises I do.

Anyway, today is lower body, so let’s get going.

Quads – Dumbbell Squats

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

2nd set – 10 reps on 12.5lbs 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

Hamstrings – Straight-Leg Deadlifts

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 20lbs in each hand

5th set – 12 reps on 10lbs in each hand

Calves – Calf Raises

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

2nd set –  12 reps on 17.5lbs in each hand

3rd set – 12 reps on 20lbs in each hand

4th set – 12 reps on 20lbs in each hand

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

Abdominals – Two circuits of 12-rep crunches, side crunches, and bicycle crunches

Plus I did some bicep curls because I’m really encouraged by where my arms finally seem to be going. Gotta work out my chest too. 😦

Breakfast: 1 grilled porkchop and 1 cup brown rice (480 calories)

Lunch: Kimchichigae & 1/2 cup brown rice (400 calories) + 2 trangles of Toblerone (132 calories)

 

Body for Life Day 49

Posted in Body For Life, Breakfast, Diet, Dinner, Exercise, Lunch on 09/07/2013 by ganns

This morning, I got back on the horse. I woke up early and went for a morning run. Was pleased with the weather – although the sun came up a little earlier than I expected, and I finished up in somewhat bright daylight, which I don’t like because I’d rather not have people see me running – and I burned a total of 204 calories running 2.6 kilometers in 26 minutes. Nowhere near my 2008 levels, but hey, we gotta start somewhere.

Also, I’m excited about where my arms are going. The last upper body workout I did was particularly hard, and so my arms ached the day after. I also noticed, however, that there are traces of biceps! You must understand, for a fat guy, that’s a Hallelujah, the gates of heaven are opening moment! I’m really pumped about where we seem to be going with this!

I also need to do something about my eating habits. The truth is, the past week has been horrible food-wise. I’m still logging my food intake on Noom, but clearly, the fear is currently missing. So getting back on the bandwagon means getting back on the healthy food train as well.

Breakfast: 3 whole wheat tortillas with chicken breast pesto

Afternoon Snack: Yoh Froz small yogurt with blueberries and almonds

Dinner: Garden salad with balsamic dressing, 1 cup chicken noodle broth, roast chicken breast, plus 1 cup red beet ice cream and 0.5 decaf Cafe Americano