ok.. heres what i did. i hope this makes sense
chest
dumbell bench press
5lbsx12
10lbsx10
12.5lbsx8
15lbsx6
12.5lbsx12
5lbsx12
i rated myself a 5 on that... i dont think i was doing it right cuz i didnt get much out of it
back
lat pulldowns
25lbsx12
40lbsx10
55lbsx8
70lbsx6
55lbsx12
25lbsx12
rated myself a 7/8 on that... i think i hurt my back, tho... i dont like that machine... i think im gonna use free weights for my back next time
shoulders
dumbell press
5lbsx12
10lbsx10
12.5lbsx8
15lbsx6
12.5lbsx12
5lbsx12
7/8 on this one again- have to pay attention to my form, tho... i got a little shaky toward the end
Biceps
curls
10lbsx12
12.5lbsx10
15lbsx8
17.5lbsx6
15lbsx12
10lbsx12
a 9 on this one! phew- it kicked my a$$... i thought i was gonna be a tough guy- i love bicep curls- piece of cake. ya right lol. next time, im going to either start with 5 pounds and work up to 15 instead of 17.5 OR alternate instead.
triceps
extensions
5lbsx12
10lbsx10
12.5lbsx8
15lbsx6
12.5lbsx12
5lbsx12
i didnt rate myself on this one while i was there, but id guess a 5... the extentions are boring... im going to do pushdowns with that rope thing next time intstead.
overall, pretty good workout. little disappointing that i didnt really work up a sweat, tho. tomorrows going to be my 20 minute powercardio day. im looking forward to the
some stupid chicks from shapeworks were there today doing free body composition analysis' so i had them do me...
theyre analysis stated that my target weight should be 155. ha. based on what i wonder. they should have put those stickies on my a$$ instead of my foot and hand and they would have seen how fat i really am. i am hardly 3 pounds overweight. more like 23.
and they put me at a 24% bf%, which is on the high end of normal... every other analysis says im overweight & closer to 30.
anyways, the whole point is they were trying to sell me protien shakes and bars and whatnot since im supposed to only eat 1200 calories to lose weight & 121 grams of protien to retain muscle. whatever. ill just eat eggs thankyouverymuch
ok, so, i just fitdayd for fun... cuz i dont do it everyday anymore cuz i was too obsessive over it b4... & today i had..
714 calories
31g of fat
54 carbs
10 fiber
55 protien
and that includes a sf hot cocoa i had. sheesh. not enough. tomorrow, im increasing that load by 1 egg, 1 snack size cottage cheese, and a big ol slice of cantelope... oh and some misc. veggies too. crap... i need more protien than that. and more calories too. more eggs i guess. thats doable
i like eggs. so, i'll increase my 2-a-day eggs to like 4-a-day atleast.
good day overall, tho.
and not that this has anything to do with anything, but i got 100 on my final quiz at school