Archive for the Exercise 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

The runs: 3K

Posted in Exercise, The Runs! on 10/24/2013 by ganns

I admit it: I haven’t been running.

Chalk it up to general laziness, and I confess that i caught myself on this several times in the past few days. I’m slipping, and I’m glad I caught it in time. Thanks in great part to a friend, Poll, who sent me an inspirational video that basically shocked me out of my lethargy. That, in combination with Britney Spears’ Work Bitch (which I have three versions of: the original, a remix featuring RuPaul, and another remix featuring RuPaul and Missy Elliot), basically ensured I would get up today.

(Also, a friend told me another friend of mine, who I look up to immensely, has been running 10K daily. DAILY! Dude, that’s obscene. So proud of you!)

But it wasn’t easy: I hadn’t been running, so my legs were obviously surprised I decided to take ’em for a little stroll run. By the end of the third kilometer, they were like jelly. (Hey, I’m 218 lbs. Don’t hate on the fat guy.)

I also installed a new running app called Runtastic. It’s not that I was unhappy with Noom Pro, but I wanted to know my progress in kilometers, not miles, and Noom, for some reason, measures in miles, and won’t let me change to kilometers. (Or I haven’t figured out how to do it.)

Anyway, Runtastic was indeed that: runtastic. It allowed me to set a distance goal on the free version, and I appreciated how it told me the distance I had left. Plus, when the speaker came on to tell me my progress, I could hear it over Britney and RuPaul telling I’d “better work, bitch!”

Yeah, I want a hot body. I wanna look good in a bikini. (Well, maybe not. But I do want that hot body. So I’d better work!)

So… kamusta na you?

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 57

Posted in Breakfast, Diet, Dinner, Exercise, Lunch on 09/15/2013 by ganns

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

 

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)