Week 3 Day 18 Legs & 19 Shoulder/Abs

Hi,

I'm changing this blog to One Single Dumbbell, ijs.

I had to make up two days of workouts soooo here is what I did.
 

Saturday, January 26th

Leg [3 set of 10 reps 45 second rest]
Leg Extensions

Wide Stance Barbell Squat
Walking Barbell Lunge [did better this week]
Single-Leg Barbell Deadlift with kettlebell [still need lot of practice with this one]
Lying Leg Curls
Seated Calf Raises
Standing Calf Raises

Sunday January27th

Shoulder [3 set of 10 reps 45 second rest]

Seated Dumbbell Press

Rear-Delt Cable Flyes
Dumbbell Front Raise
Seated Arnold Press
Dumbbell Lateral Raise
Seated Bent-Over Rear Delt Raise

Abs [3 set of 10 reps]
Roman Chair Leg Raise
Plank
Side Plank - each side

Tomorrow starts week 4!!
 

See ya

Her Workout - Chest & Triceps with a Little Discouragement

Hi,

Today's workout was a little disappointing...I went into my workout already to go...well...came out feeling discouraged. I was doing good in the begining but felt discombobulated at the end. I missed 3 exercises, which pardon my french, pissed me off. Just so you know I suck at the bar dip exercise, haha. This route shows up next week so I WILL do better. This is what I did today.

Thursday, January 24th [Week 3 Day 17]
Chest & Triceps [3 set of 10 reps,  45 second rest]

Wide Push-ups

Incline Dumbbell Press

Flat Bench Flyes [I did the flat bench flyes] - Alternate Option Machine Flyes

Decline Flyes
Bench Dips - Alternate Option Bar Dips [I did or at least I tried these, need a lot of work]
Lying EZ-Bar Triceps Extension
Dumbbell Triceps Kickback [didn't do, at this point of my route is apparently where everything went down hill]
Dumbbell Tricep Kickback [I did do these]
Overhead Two Handed Triceps Extension [didn't do]
Cable One Arm Triceps Extension [didn't do]

 

See ya

Her Workout - Back & Biceps

HI,

Sorry to start this post as a Debbie downer but have to throw this out there. I'm a little disappointed in my husband, aka HIS, I noticed he has not blogged since January 15th, it's been more then a week now =0( When we started this blog we where in it together, it would keep us accountable and motivated. I know he is pushing though on his workouts and having better eating habits because I see a change in his body. Just needed to say that...OK back to business!

Yesterday I did back and biceps. I almost didn't make it to the gym...during the week I go to the gym at lunch, yesterday, I was in a meeting that ran over into my workout time, when I came out of the meeting I found myself talking myself out of going...screw that!! I stopped myself from talking nonsense and got my butt to the gym. I was happy I did. I felt better that I didn't have to make up a workout and I also felt good the rest of the day. Here is what I did.

Wednesday, January 23rd [Week 3, Day 16]

Back & Biceps [3 set of 10 reps 45 second rest]

Hammer Strength Lat Pull
Wide-grip Lat Pull-down - Alternate Option was Pull ups [I will try pull ups next week]
Seated Narrow Grip Cable Rows
T-bar Row [I chose the T-bar Row over the alternate option, I have to say it was interesting] Alternate Option was Bent-Over Barbell Row
Back Extensions [hahahaha this one was funny, I was trying to adjust the foot holder thing, every time I bent down my feet felt like couldn't grip the back pad so it felt like I was going to fall out, head first]
Barbell Curl
Incline Dumbbell Curl
Alternate Hammer Curl

See ya

Her Workout

HI!

Last Thursday was a real treat, my husband and I took off of work and went to the gym together. One thing I didn't do was follow him around the gym as he says I do...not berry nice. I concentrated on my shoulder and ab workout. It was nice to know he was near by =0)

Thursday, January 17th

Shoulder [3 set of 12 reps 1 minute rest]

Seated Dumbbell Press

Standing Dumbbell Straight-Arm Front Delt Raises to A to T
Side Lateral Raise
Seated Bent-Over Raise

Abs [3 set of 12 reps 1 minute rest]
Exercise Ball Crunch
Plank
Side Plank

Tuesday, January 22nd

This week starts week 3, I can't believe it I made it, pretty impressive!!! This week starts 2 day rests instead of 3. I came into this week motivated and happy to continue. I do have to say I did pretty bad this weekend with my nutrition, its ok, even when mistakes, lets correct the mistakes and move forward...lets goooo. Here is the workout I did today.

Leg [3 set of 10 reps 45 second rest]

Leg Extensions
Wide Stance Barbell Squat
Walking Barbell Lunge [I need a lot of practice with this]
Single-Leg Barbell Deadlift with kettlebell [I need a lot of practice with this one too...I was way off balance]
Lying Leg Curls
Seated Calf Raises
Standing Calf Raises

My legs feel like jellooo. I was heading down the stairs to the changing room, I was so happy I made it down without falling =0)

Her Workout - Legs & Calves

Today was a good workout...I pushed myself a little me then last week.

Wednesday, January 16th

Legs & Calves [3 set of 12 reps 1 minute rest]

Leg Press

Leg Extension

Wide Stance Barbell Squat
Seated Leg Curl

Standing Calf Raise
Seated Calf Raise

Her Workout - Back & Biceps

Tuesday, January 15th

Back & Biceps [3 set of 12 reps 1 minute rest]

Wide-Grip Lat Pull-down

One-Arm Dumbbell Row

Seated Cable Row

Underhanded Cable Pull-downs

Dumbbell Alternate Bicep Curl

One Arm Dumbbell Preacher Curl

Standing Biceps Cable Curl (didn't do this exercise last week cause I couldn't find the machine...duh right next to the dumbbell preacher curl)

Tuesday Back

So my gym day started off nice, I woke up with my 2 little angels sleeping on each side of me. I know it is not good if they dont sleep in there bed but one day will not hurt them.

So I was ready today for the gym, I am liking the results so far and mostly do to the better wating choices I am making. With the help of my wife I am better prepared for a health day of eating. Losing weight in the end is really about eating right and exercise, there is no magic pill.

My workout today was Back and Biceps

 

Seated Lateral Pulldown

3 sets: 20/15/12

Bent Over Bar Bell Row
3 x 20/15/12
Bent Over Dumbbell Rows:
3 x 15/12/10

Seated Preacher Cable Curls
3 x 15/12/10
Seated Low-Row Cable Pull
3 x 15/12/10
Seated Preacher Cable Curls
3 x 15/12/10

Alternative Dumbbell Curl
3 x 12/10/8

High Cable Pulley
3 x 15/12/10

I need to fit in some more cardio at the end of my workout, I will try better tommorow.

FYI:
Oh Man in the kitchen area they have a variety of cookies and sandwiches, I have 1 more hour of work and I will win the battle. Wish me luck.

Thanks for reading

Will