Day 1. post-gym.

Before I get into what i did at the gym, the end goal of this is to weigh approx. 180lbs (81kg) - +/- 5lbs by Thursday, October 19th. Preferably at roughly 13% bodyfat. Right now, my numbers are 216lbs, with probably about 18-19% bodyfat, which is gross.

back-to-it: I went to the gym. Did the following workout:

Warm-up:

3 minutes on the cross trainer @ level 18; 2 minutes @ level 20 (out of 20).

Chest :



3 sets pectoral flies on the fly/rear delt machine

• set 1: 105lbs/13reps
• set 2: 135lbs/10reps
• set 3: 165lbs/8 reps

3 sets incline dumbell press

• set 1: 80lbs/12reps
• set 2: 90lbs/10reps
• set 3: 100lbs/6reps

2 sets decline chest press, Hammer Strength

• set 1: 90lbs/12reps
• set 2: 125lbs/10 reps

3 sets lower cable flies

• set 1: 70lbs/12reps
• set 2: 80lbs/10reps
• set 3: 100lbs/6reps

Triceps:


3 sets dips

• set 1: 10reps
• set 2: 10reps
• set 3: 10reps

3 sets rope pull-downs

• set 1: 45lbs/13reps
• set 2: 55lbs/10reps
• set 3: 65lbs/8reps

Sweat-box:

15 minutes or so in the sauna for the end of workout treatment -

didn't really do a terribly thorough triceps workout, but i definitely felt it, so that's good. moreover, this is day one.

so far I've eaten:

a stick of dentyne fire chewing gum... yummy.

I certainly need to eat something else, but that's a "we'll see."

If you're following along, you'll probably feel like you're having a heart-attack tomorrow. don't fret - it's just your chest from the workout.




I'll be doing some cardio tonight. details on that later.

I'm adjusting the sidebar to list supplements I'm taking, very basic stuff, and stuff I've used for years that works well.


I'll also put a widget or something in there that shows my goal and how far I am from it.


until later

~ Doc.


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