I did a 3.5km run today. I think I did pretty well – and I’m looking forward to doing some more walking during my lunch hour to deal with the horrific breakfast I had – 3/4 cup rice with a hotdog and a fried egg – and preparing for tonight’s Greek dinner with my friend Raft3r.
I’m preparing to start P90X very soon. I’m watching some videos and going over the diet plan. Over the course of the next few weeks, I hope to be able to buy my very own punching bag. (Let’s go!)
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
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.
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
Chest: Push-ups.
Start Workout: 5:30 AM
Chest: Pushups
1st set: 12 reps of pushups (30-second intervals)
2nd set: 12 reps of pushups
3rd set: 12 reps of pushups
4th set: 12 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: 6 reps of 10 lbs in each hand – BURN, BABY!
5th set: 12 reps of trap raises at 10lbs in each hand
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: Dumbbell Extensions
1st set: 12 reps on 10lbs
2nd set: 12 reps on 10lbs
3rd set: 12 reps on 10lbs
4th set: 12 reps on 5lbs (bent-over tricep extensions)
5th set: 12 reps of 10lbs
Biceps: Seated dumbbell curls
1st set: 12 reps on 10lbs
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
End workout: 6:10am
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:
I’ll weigh myself tomorrow to see the end results!
Today was a cheat day, but I did well. We had practice for our Team Building, and all that dancing certainly made me sweat up a storm.
Breakfast: 1 cup of brown rice, 1 cup of gising-gising (water spinach & coconut milk) and salmon & egg white omelet
Lunch: 0.5 cup of brown rice, 1 cup of pinakbet (vegetables in coconut milk)
Dinner: Grilled chicken sandwich from Sandwich Guy + chicken breast salad
