Calf Ext. - 40 x 260 - 30 x 320

Hip Adduction - 20 x 50 - 20 x 75 - 20 x 100

Obliques - 10 x 45 x 2

mile on the bike

Leg Press - 12 x 145 - 12 x 270 x 2

Tricep ext. - 12 x 80 - 12 x 70

Hip Abduction - 20 x 75 - 20 x 100 - 20 x 80

Okay day at the gym but I just couldn’t wait any longer for the squat machine.

Some of the random stuff in the is just cause I don’t like standing around in between sets and exercises, if I’m at the gym I just do stuff.

Enjoy.

Gettin’ back in the routine never felt so good.

Chest press 12 x 80 x 2

Obliques 15 x 45 x 2 - 18 x 45 x 2

Chest dip 15 x 150 x 2

1/2 mi. on the treadmill - went almost a quarter mile before the shins started hurting but that is an improvement just have to keep at and one day i should be able to run a mile pain free.

Seated Row 12 x 85 - 12 x 100

Rear Delt 12 x 60 - 12 x 40

Wednesday I plan to do some legs and more core, must work the core.

hope your work out feels this good.

Peace.

I’ve got a plan for this week to get back into the swing of things with my fitness/ health plan.

This week I’ve already prepared my lunches for this week.

Sausage, peppers (red, green, yellow), and onions with rice. I made it yesterday and have enough to eat it at least three days this week. I’ve stocked up on apples, strawberries, bananas, granola, and juices so that I don’t have any excuses not to eat healthy.

As for the gym I am planning a work out that can produce results with my being able to only get to the gym 3 days a week http://www.bodybuilding.com/guides/

Keep going, I won’t feel to bad about almost all of last week off as long as its the only week off for a long time. I even ate Wendy’s twice last week.

Enjoy!

Chest Press 12 x 180 - 10 x 200

Pect Fly 12 x 80 - 10 x 80 - 10 x 70

Chest Dip 12 x 130 - 12 x 160 - 12 x 145

Triceps 12 x 80 x 2

Ab Crunch 20 x 125 - 15 x 125

Normally this workout would have not earned me the right to leave the gym but I was so sore from my previous workout that I could barely do what’s listed above. Maybe I didn’t stretch enough afterwards or maybe I’ve just been going to hard from coming back from two weeks off from the gym. Friday we swim, Saturday we lift again.

Be well and take care of yourselves.

Peace

Front Lat 12 x 140 - 12 x 180 - 6 x 200

Leg Press 12 x 230 - 12 x 250

One Arm Press(per arm) 12 x 60 - 12 x 80 - 15 x 70

Hip Adduction 25 x 75 - 20 x 90

Lat Pull Down 12 x 140 x 2 -12 x 170