tuesday, december 20, 2005 (workout)

6:15am workout
warmup - 3 sets of 75 using a weighted jump rope
SET C: HIPS & THIGHS
1) squats - 3 sets of 10 at 50lbs
2) stepups - 3 sets of 20 (1/2 on right, 1/2 on left) at 30lbs
3) lunges - 3 times back and forth across the length of the gym floor holding 30lbs
4) leg curls - 3 sets of 10 at 70lbs
SET A: PUSHING
5) incline press - 3 sets of 10 at 70lbs
6) seated bench - 3 sets of 10 at 60lbs
7) overhead bench - 3 sets of 10 at 40bs
8) dips - 3 sets of 10 with 175lbs assistance (lifting 85lbs)
drank 1L water

6:00pm evening workout
1 hour on treadmill with bursts
walked 4.2 miles and burned 379 calories
drank 1L water

~michael

monday, december 19, 2005 (workout)

6:00pm workout
warmup - 5 min with burst on treadmill
SET B: PULLING
1) bentover row - 3 sets of 10 at 70lbs
2) seated row - 3 sets of 10, first at 100lbs, then 90lbs, then 80lbs
3) one arm row - 3 sets of 20 (1/2 on right, 1/2 on left) at 35lbs
4) lat pulldown - 3 sets of 10 at 90lbs
5) pullup - 3 sets of 10 with 190lbs assistance (lifting 70lbs)
6) upright row - 3 sets of 10 at 50lbs
SET D: CORE, ABS, & LOWER BACK
7) pullovers - 3 sets of 10 at 50lbs
8) chops - 3 sets of 20 (1/2 on right, 1/2 on left) at 25lbs
9) crunches - 3 sets of 25 at 110lbs
10) extensions - 1 1/2 sets of 10 (had to stop because my back was hurting) at body weight
cooled down with extensive stretching
drank 1L water

~michael

Re: wednesday, december 14, 2005

On 12/15/05, JJ Virgin wrote:

"birthday shmirthday
please email me and explain why you want to be 200#
let's get your reasons in writing and your goals clear
step one
and happy birthday
now decide if you want to be 200# or 300#, up to you, no one else
but an BIG Fat gay country line dancer is NOT a pretty site, no matter how
much charisma you have"

 

WOW...

That is probably the meanest thing you've ever said to me, and ya know what, you're exactly right!!!  It IS up to me, and I don't have to settle (nor can I afford to settle) for my old habits.  I've been FIRMLY back on track for about a week now and I wonder why I ever settled for how crappy I felt while I was eating sugar!  I feel so alert, so alive, so refreshed!  I have support in my life now (no, not Leah...there are 3 co-workers who are changing their eating habits with me).

 

MY GOALS:

1) To regain enough control of my life and eating habits to once again be 235lbs like I was at the end of the show.

THEN, 2) To regain enough control of my life and eating habits to once again be 204lbs like I was just before I lost control of myself.  Ya know something, I realized that I was scared to be below 200lbs.  That meant that if I ever WERE to go above 200 again, it would be SO MUCH MORE devistating than if I had not gone below 200 to begin with.  It's a whole other classification -- there's the fit people, then there's the "over 200's".  You know what I mean?

AND THEN, 3) To finally break below 200lbs while bursting through any plateaus I may have encounterd.

FINALLY, 4) To reach my goal of 185lbs with the right BMI and perfect health.

 

~Michael