Archive for the Uncategorized Category

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.

Body for Life Day 21

Posted in Body For Life, Breakfast, Diet, Dinner, Exercise, Lunch, Uncategorized on 08/10/2013 by ganns

Today, Saturday, marks three weeks since I’ve started this program. In that span of time, I’ve dropped six pounds and am building discipline for the long run. The past two days have been difficult – eating out has wreaked havoc on my program, but I realize the key to my success is consistency and the ability not to let it get to me when there are setbacks.

So today, I did upper body, and intend to walk significantly for the next few hours until noon, when I fetch my mom from the airport. It’ll be good. I’m eating at Kenny Rogers for breakfast with Caths – it looks like this may be the routine – so I’m going to have to figure out a better way of watching my weight here. LOL

Chest: Push-ups.

1st set: 12 reps of pushups on my knees

2nd set: 10 reps of pushups on my knees

3rd set: 8 reps of pushups on my knees

4th set: 6 reps of pushups on my knees

5th set: 12 reps of useless girly pushups lol

Shoulders: Bent over raises

1st set: 12 reps of 3 lbs in each hand

2nd set: 10 reps of 5 lbs in each hand

3rd set: 8 reps of 7.5 lbs in each hand

4th set: Dumbbell raises, 8 reps of 10 lbs

5th set: 12 reps of bent over raises at 3lbs

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 22.5 lbs

5th set: 12 reps on 15lbs

Triceps: Dumbbell Extensions

1st set: 12 reps on 10lbs

2nd set: 10 reps on 15lbs

3rd set: 8 reps on 15lbs

4th set: 6 reps on 20lbs

5th set: 12 reps of 12.5lbs

Breakfast: Kenny Rogers Roasters roast chicken, white rice, veggies, & a little gravy (approx 560 calories)

Morning Snack: None

Lunch: Subway roast chicken sandwich with vegetables on wheat bread (approx 500 calories)

Afternoon Snack: None

Dinner: Quinoa minestrone soup (400 calories) with a ton of chocolate (600 calories)

Body for Life Day 4

Posted in Uncategorized on 07/24/2013 by ganns

Today, I got up at 4:00AM to do cardio, but my legs were just too sore from the previous day’s lower body workout. 😦 Nevertheless, I tried to play catchup, so I walked from the parking lot to the office and up the stairs to my office on the fourth floor.

I’m trying to take the stairs more often, consciously taking it when I get to work, and taking it up and down during the lunch break and before I go home.

Meanwhile, I thought I had a healthy breakfast and lunch, but Noom thinks otherwise. I had a spinach, artichoke and mushroom sandwich from Starbucks on rye bread for breakfast; for lunch, I had homemade basil-crusted porkchop with lettuce, ginisang upo (stir-fried gourd), and a half a pork omelette. Altogether, about 1,400 calories, which gives me only about 300 left for dinner. What to do? LOL

Friday July 20

Posted in Uncategorized on 07/20/2012 by ganns

For today, I had the following:

  • Breakfast: Egg white omelet with tuna and lots of water
  • Lunch: Mediterranean chicken skewers with veggies
  • Dinner: Tuna salad, noodle broth, and two steamed dumplings

I also did a heckuva lot of walking because of the day’s errands. Definitely past 10,000 steps. *grin*