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

Her Workout - Chest & Triceps

Hi,

Welcome =0)

This is the beginning of week 2 of the program I am currently following. The workouts for this week will be a repeat of last weeks, so I can master what I learned so far. I’m a little excited for next week as the program shifts and there will be some changes, can't wait =0)

I was motivated at the gym, I did, however feel at the end I could have pushed myself more....that's ok, I will do better tomorrow. My motto is “counter act a negative with a positive” in any or at least most situations. Wanted to throw that in there. In the middle of my 2^nd set [flat bench cable flyes], I realized I was doing the exercise wrong, which sucked, I let it bother me for a second but corrected what I was doing wrong and finished my sets doing them right. Here is what I did today.

Monday, January 14th

Chest & Triceps [3 set of 12 reps, 1 minute rest]

Wide Push-ups

Dumbbell Bench Press

Flat Bench Cable Flyes

Narrow Push-ups

Standing Dumbbell Triceps Extension

Triceps Push-down

  

OK, SEE YA

Chest Day and the late night snack 1/14/13

I didn't sleep to good last night, I woke up at 3am because my nose got stuffy and it was tough to breath.
I think I am getting a cold or my allergy medicine is not working anymore.

When I did wake up I was really hungry so I went down stairs, I was ready to eat anything and everything. I fought myself literally walking back and forth in the kitchen....Should I make a PB&J?, should I have cereal? Is Boo coming down the stairs? in the end I had a glass of water and a banana and went upstairs.

Food is a addiction for me and everyday is a struggle its all about making better choices when it counts.

Workout:

So I went to the gym motivated with the help of Tier1 (my pre-workout) and destroyed my chest workout.

Workout was Chest and Triceps:

Bench Press (light weight) for high reps - 4x sets
Chest Fly - 3x
Incline Reverse Grip- 3x
Decline Cable Raises - 3x
Tricep Extension- 4x
Tricep Pulldown- 4x

I was reading some of my old blog posts (weg220.blogspot.com) and noticed I was doing a lot more Supersets and full body workouts.

I may get back to doing that routine.

Thanks again for reading, sorry I am not putting to much details, I will work on that in future posts.

Stay Motivated,

Will


Pre-Workout:
http://www.citadelnutrition.com/pre-workout/tier-1

HER - Rest Day

Hi,

Today is REST day, I decided not to do yoga or swimming, I did however batch cook for a couple of days.

Some items on the menu
-Italian Chicken Salad, no mayo
-Roasted Brussels Sprouts
-Roasted String Beans
-Roasted Sweet Potatoes with apples
-Hard Boiled Eggs
-Spaghetti Squash

SEE YA

Her Workout F.I.T. Functional Integrated Training

 

Hi,

 

Today was a little unorganized. It was to be a rest day, which didn't happen. I was going to try yoga for the first time. Wellll, I checked my gym app to see what time the yoga class started, I must have checked Friday's workout schedule instead of Saturdays. I went to the gym all excised only to find out my excitement balloon will deflate. I go into the yoga class and the instructor comes over to me and says "oh sorry, this class is ending soon but there is another one in 15 minutes". I found out the next class was for kids not adults =0( so disappointed. OH well, I stood there for a minute and said to myself what do I do now, I didn't bring my swim suite to swim so instead I looked at the group workout schedule to see if I can jump into a class and to my surprise there was a F.I.T. class starting so I went for it..

F.I.T. (Functional Integrated Training) a total body functional strength training class which includes both cardio and weights. The class was 45 minutes long.

My mood at first was all over the place, but once I figured out what I was doing, I was happy and felt good.

Tomorrow is another rest day so I might try yoga again, hahahaha.

SEE YA

 

 

Weekend workout

WOW I had a nice full body workout today. Felt really good in the gym had the perfect mix of music on my iPod and no one got in my way.

My workout focused on upper body since I did lower yesterday.

Dumbbell press: 95lbs 4sets
Tried the ripe the muscle since I have a rest day Tommorow.

I did 2 exercises for shoulders and back, I will update the details later today.

At the end I did 10 mins of uphill fast pace walking.

Overall felt really good.

Ok time for swim class.

Thanks
Will

Her Workout - Shoulder & Abs

HI!

Today I completed my fourth day of the Jamie Eason LiveFit program.

My mood was happy, motivated and nervous, nervous cause it's still my first week in the free weight section, a VERY intimating place in the gym. I feel like all eyes on me and with that I wanted to turn and run screaming the other way BUT I didn't, I brought it 150%. Here is what I did today.

 

Friday, January 11th

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] - need a lot of work here, ijs
Exercise Ball Crunch
Air Bike

I will try to incorporate a bonus or two on each of my workout days.

Bonus

Plank [held for 20 second, I can do way better then that]

Side Plank [held for each side 20 seconds]

Meals of the day

TBD - I'm thinking about adding this as its 80% is nutrition and it might keep me accountable

Tomorrow is a rest day but I'm thinking of either doing spin, yoga or a dip in the pool, I'll let you know tomorrow.

SEE YA

Leg Day 1/11/13

So after my day off yesterday I went back to the gym with a little bit different motivation. I was motivated to do more and try a new routine because of this blog, already it is making a impact on me.

Today was leg day so the new method I tried was called DropSet. What is Dropset?

Is a technique for continuing an exercise with a lower weight once muscle failure has been achieved
at a higher weight. It is most often performed on weight machines because reducing the weight quickly is thought by some to be extremely important, but it can also be performed with dumbbells and other free weights.

Doing the Dropsets made me feel awesome but my legs were really wobbly after doing them.

Here was the workout:

All sets included 2 Dropsets
Leg Press - 4sets
Leg extensions - 4sets
Leg Curls - 4sets
Calf raises - 5sets

I did not do much of cardio except about 10 mins of walking on the treadmill to loosen my legs. I did stretch after the workout since I did not want to start cramping up today.

I plan on hitting the gym tommorow with 'HER' :) probably will be doing a ful body workout with some good cardio in the end.

Thanks for reading.

Will

Goal of the Day:
Drink a lot of water

HER 1st Post!

This blog was my husband's idea!! It's a great idea, as he mentioned in his post today, this is a GREAT way to be held accountable and have the support needed for each of us to move towards a more healthy lifestyle. I'm so excited to get started!! Lets goooo...

Sooo the beginning of this week I started the Jamie Eason's LiveFit program, its a 12 week program. Here is what I've done so far.

 

Monday, January 7th

Chest & Triceps [3 set of 12 reps 1 minute rest]

Wide Push-ups

Dumbbell Bench Press

Flat Bench Cable Flyes

Narrow Push-ups

Standing Dumbbell Triceps Extension

Triceps Push-down

Tuesday, January 8th

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 cause I couldn't find the machine, but will knock it out next week)

Wednesday, January 9th

Rest Day

Today, Thursday, January 10th

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

Leg Press

Leg Extension

Wide Stance Barbell Squat (really nervous doing this one but DID IT, go me go me)

Seated Leg Curl

Standing Calf Raise (didn't do this cause again couldn't find the freck'en machine, but as mentioned above, will knock it out next week)

Seated Calf Raise

See ya tomorrow for some Shoulders & Abs!

Oh last thing, I'm also tracking my progress and workouts on bodybuilding.com, thought you'd like to know =0)

OK, SEE YA

HIS first post!

So we decided to start a couples fitness blog, what better way to continue your fitness journey then with the woman you love.

So the plan is to post His and Hers version of our daily workouts. This way we can be held more accountable and stay commited to staying healthy.

P.S. today was my off day :)

I will update you tommorow with my workout and some thoughts.

1st