sjcoray's Journal, 09 October 2015

So I have consciously not been logging exercise on here - I mentioned this before but I believe I know that one reason people struggle with losing weight with exercise is that they eat more to compensate for their energy output. Kind of a, "oooh, I walked a couple miles so I can have a brownie and milk reward" type of mentality (mmmmm, warm brownies and ice cold milk...). In general I feel if I overestimate what I am eating and underestimate what I am expending, I am more likely to be pleasantly surprised than disappointed with my progress.

But after all that, I would be interested in feedback on my workout from the in-the-trenches people here. So here it is:

I've been pretty successful lately doing this 2 times a week, trying to get to 3 times a week more regularly. My thought is to do particular workout for another 2 - 3 weeks and then to switch it up to some different ones. All recommendations are welcome :)


Treadmill - 10 minute walking warm up around 3.3/3.4 with a 6.0 sprint for about a minute (I try to add 5 seconds to my time each time I do this, I'm at 50 seconds as of my last workout)

Bench Press - 3 x 12 x 60
Leg Extension - 3 x 12 x 65
Lat Pulldown - 3 x 12 x 80
Leg Press - 3 x 12 x 150 (sometimes squats hurt my knee)
Tricep Extension - 3 x 12 x 45
Leg Curls - 3 x 12 x 65
Bicep Curl - 3 x 12 x 30 (this has never been my strong suit)
Adduction - 3 x 12 x 60
Abduction - 3 x 12 x 60

Stair climber - 20 minutes - slow to moderate pace - I switch off based on what I can survive :)


I'm wondering if it might be good to switch out some lifts for some whole body lifts, but the above exercises are all ones I have done throughout my life and are comfortable with, I'd need some advice on any new ones.

And - do I switch it up before I grow tired of the above routine? Or wait for some amount of boredom?

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1295 kcal

Fat: 68.55g | Prot: 34.57g | Carb: 137.19g.   Breakfast: Snickers Snickers Bar (Fun Size), Nature Valley Crunchy Granola Bars - Oats 'N Honey. Lunch: Chicken Rice Soup, Pei Wei Crab Wontons, Thai Yellow Curry Sauce, Great Value Pineapple Chunks, Chicken Curry. Snacks/Other: Chuao Ravishing Rocky Road. more...