Ranmat

The Last Hours
2012-02-22 10:43:26 (UTC)

Working out.... or trying to.

so i started working out... somewhat.

and when i did... i then got humbled.

a week, started Monday, Tues and on Wednesday people started to notice... all up until Friday.
Then it was time to have the rest days according to the work out and..... i ate sour cream, ice cream, sopes....... liquor. Back to square run.

But this is a record of what i did do...... I'm going to be experimenting and then by March first.... I should be 100%.

Monday: Feb 13th CHEST and TRICEPS
super hangover - STUPID plus no sleep
did Warnaco stairs - 12 floors
Wide Push Up on bench, table and sink...... was trying to find the best place for me.

3 sets of 12

Butter flies 5 lbs x 12 and then 5 lbs @ 10

Overhead triceps dumbbell extension 5 lbs x 12 each 3 sets

Triceps kickbacks 5 lbs x 12 each 3 sets

All at home though..... no gym.

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Tuesdays Feb 14 Gym Ready and Rested

Back and Biceps

Wide grip Lat Pull Down
40 lb x 12
50 x 12
50 x 12

Underhand cable pulldown
50 x 12 for each 3 sets

Alternating Dumbbel Curl
5 x 12 each 3 sets

One Arm dumbbell curl
20lb x 12 for 3 sets

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Wednesday :
Did Meso: GYM

situps
Push ups
Steps
Leg Lifts
Waist with bar
Jogged

totally need shoes.

SORE!!!!

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Thursday Fed 16th - a lil sleepy - GYM

LEGS

Why is the leg press machine broke! ER.
3 sets of 12 of the weighted squat.

aductors 3 sets of 12
60 lbs


No calfs

Leg Extensions

hamstring curls
30 lbs

Seated leg curl (legs going forward)

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Friday

Sat

Sun

nothing
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Monday:

Adams hill

Yoga

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Tuesday

sore and sleepy

nada

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Wednesday

4 sets of push ups
dumbell bench presses
flat bench cable flies
tricep kickbacks
Standing Dumbbell Triceps Extension

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Thursday - back and biceps

Got up
did wide grip overhand and underhand wide lat pull downs with bar
10 min warm up on treadmill
seated lat pulls
dumbell alternate biceps
One arm dumbel rows

warnaco stairs

oh and finished my 2 sets of push ups from yesterday.

need to go home and do sit ups before sleep
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Friday is legs

Leg press is fixed! yea! 75 lbs 3 sets of 12
Leg extension
hamstring curls

Forgot to do weighted squats
need to do warnaco stairs
and sit ups

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Sat:

Shoulders and abs
diet day

sun:
walk and yoga

mon rest

tues
wed
thur
fri

sat walk

sun yoga




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