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day 204..36 outside today..with wind chill 32..talkd with guy at gym yesterday..im not happy with my loss this week..so far i dont have any..he suggested i give the weight loss program i was on using the weights, to give it more time..that might of been where my 5 pound loss came from last sunday..so monday im gonna get bck on that program...its a program structured exactly for loosing weight...you only get a break for water and p break, other then that you go from one exercise to the next..purpose is to keep moving to keep heart rate up and sweating...
weight loss #2 program
MONDAY
elliptical-------------------------15 min.
crunches ------------------------2x12x15
dumbell press---------------------------4x8x12
elliptical-------------------------15 min
crunches------------------------2x12x15
close grip bench press------------------4x4-6
elliptical-------------------------15 min
crunches------------------------2x12x15
squats----------------------------------2x20-25
elliptical-------------------------15 min
crunches------------------------2x12x15
rear lat pulldowns----------------------3x15-20
elliptical-------------------------15 min
crunches------------------------2x12x15
barbell curls---------------------------3x8-12
elliptical-------------------------15 min
crunches------------------------2x12x15
TUES...
cardio-----------------------------2 hour
WEDNESDAY
elliptical-------------------------15 min
crunches------------------------2x12x15
squats------------------------------------4x8-12
elliptical-------------------------15 min
crunches------------------------2x12x15
wide leg press--------------------------3x15-20
elliptical-------------------------15 min
crunches------------------------2x12x15
stiff leg deadlift------------------------2x25
elliptical-------------------------15 min
crunches------------------------2x12x15
close grip bench press---------------4x8-12
elliptical-------------------------15 min
crunches------------------------2x12x15
barbell curls----------------------------3x8-12
elliptical-------------------------15 min
crunches------------------------2x12x15
THUR
cardio----------------------------2 hour
FRIDAY
elliptical-------------------------15 min
crunches------------------------2x12x15
rear lat pulldowns----------------------2x20
elliptical-------------------------15 min
crunches------------------------2x12x15
stiff leg deadlifts-----------------------2x20
elliptical-------------------------15 min
crunches------------------------2x12x15
squats------------------------------------2x20
elliptical-------------------------15 min
crunches------------------------2x12x15
flat bench press------------------------2x20
elliptical-------------------------15 min
crunches------------------------2x12x15
barbell curls----------------------------2x20
elliptical-------------------------15 min
crunches------------------------2x12x15
you can use the elliptical, bike, or treadmill to get your heart rate up and going, and the time is optional..i do 15 cause takes that long for me to start sweating..and those times might change monday once i start using the program...might be less then 15 once i get the workout started...
gettin breakfast in me and gettin ready to go to the gym for a workout...hope everyone has a great day and a great workout...
Diet Calendar Entries for 20 December 2007:
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946 kcal
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Fat: 27.98g | Prot: 69.66g | Carb: 105.64g.
Breakfast: sugar free hawaiian punch, water, cheerio, banana. Lunch: pineapple in light syrup, Lettuce, salad and low fat watered down ranch dressing, turkey lunch meat, tuna. Dinner: banana, water, Lettuce, salad and low fat watered down ranch dressing, lean hamburger. Snacks/Other: lite nonfat yogart, pringle potatoe chips, bread, turkey lunch meat, water. more...
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5359 kcal
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Activities & Exercise:
dumbbell curls - 20 minutes, weight training - 1 hour, Bicycling (moderate) - 13/mph - 40 minutes, Resting - 14 hours, Sleeping - 8 hours. more...
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