Day 3 - REST

My legs, chest, and Tri's are so sore. Tis a glorious rest day. Now, I hope that I can sleep but that is doubtful courtesy of the lil munchkin.

Day 2 - Chest & Tri's

Official Starting Body Weight: 223.4 lbs

CARDIO: 20 MINS - eliptical machine, 2.08 miles

WEIGHTS:

1. Flat Dumbell Press
     A.  3 warm up sets:
          10 reps of 45lbs
          10 reps of 50lbs
          10 reps of 50lbs
     B.  2 sets to failure:
          10 reps of 60lbs
          7 reps of 65lbs

2. Incline Flies
     A.  2 sets to failure:
          12 reps of 25lbs
          8 reps of 30lbs

3. Straight Arm Pullover

     A.  2 sets to failure:

          12 reps of 35lbs

          11 reps of 45lbs

4. Rope Extensions

     A.  3 sets to failure:

          12 reps of 100lbs

          10 reps of 110lbs

           7 reps of 110lbs

5. Cable Extensions

     A.  3 sets to failure:

          10 reps of 60lbs

           9 reps of 70lbs

           6 reps of 70lbs

4. Overhead Dumbell Extension

     A.  3 sets to failure:

          12 reps of 35lbs

          10 reps of 40lbs

           8 reps of 45lbs

          20 reps of 100lbs

Day 1 - Legs

Official Starting Body Weight: 223.8 lbs

CARDIO: 20 MINS - eliptical machine, 2.06 miles

WEIGHTS:

1. Leg Press 
     A.  4 warm up sets:
          12 reps of 180lbs
          12 reps of 200lbs
          12 reps of 220lbs
          12 reps of 240lbs
     B.  3 sets to failure:
          20 reps of 260lbs
          14 reps of 300lbs
          12 reps of 320lbs

2. Lying Hamstring Curl
     A.  2 warm up sets:
          12 reps of 40lbs
          12 reps of 50lbs
     B.  3 sets to failure:
          15 reps of 60lbs
          14 reps of 70lbs
          12 reps of 80lbs

3. Leg Extensions
     A.  2 warm up sets:

          15 reps of 40lbs

          15 reps of 50lbs

     B.  2 sets to failure:

          20 reps of 60lbs

          18 reps of 80lbs

4. Squat Machine

      A.  2 warm up sets:

          15 reps of 120lbs

          15 reps of 140lbs

     B.  2 sets to failure:

          20 reps of 100lbs

          20 reps of 100lbs

A New Workout Begins

Welp, starting tomorrow, my paternity sebatical ends and my new workout program begins. I tried to start the new program last week but averaging 3 hours of sleep a night put a damper on my energy and enthusiasm. I think I'm good to go now though.

So the new program...its a 90 day weight lifting and cardio routine. I want to document everything from what I did to what I ate. I know I have gained several pounds of fat and lost valuable muscle since having my baby so this will be an adventure. I hope I can find the necessary time to workout everyday. I know that eating right and particularly sleep will be a huge challenge but I'll give it the ole college whirl. Wish me luck!!!  Day 1 starts tomorrow.

Sept 7 - 15: PATERNITY LEAVE

I had to take a quick break from working out due to the birth of my daughter on September 7th. Since then, my life has been all about her and my family which has left no time for working out. Any few minutes I could scrounge up are dedicated to getting the rest I am losing.

Day 1 of my "New Born Dad" workout will begin on Monday, September 16th. I will dedicate the blog to new dads while I battle to find time to workout, go to work, and spend time with my family. I will also be tracking my diet by placing everything I ate on here. This will be quite an adventure.

Plus, I need to workout. I have that feeling of being lethargic. I am sooooo tired and have no energy for obvious reasons. My diet is terrible as I am currently eating based on convenience. All of that should change by next Monday.

Day 19 - Upper Body Circuit

- Assisted Pull-ups
          - 3 Sets of 10 reps

- Cable Bench
          - 3 Sets of 10 reps - 80, 90, 100lbs

- Cable Military Press
          - 2 Sets of 10 reps - 60, 70lbs
          - 1 Set of 7 reps - 80lbs

- Straight Arm Pull Down
          - 1 Set of 15 - 50lbs
          - 1 Set of 12 - 80lbs
          - 2 Sets of 10 - 100, 110lbs

- Cable Row
          - 3 Sets of 10 reps - 100, 110, 120lbs

- DB Hammer Curls
          - 3 Sets of 10 - 25, 30, 30lbs

- Tricep Extension (Rope)
          - 3 Sets of 10 reps - 90, 100, 110lbs

Night Time:
- Stretch

Day 18 - Run

- 1.78 mile run

- Ab Machine
          - 2 Sets of 20 reps - 100lbs



*I'm not gonna lie....a 1.78 mile run should be a warmup but my legs were super heavy and tired today. I'm not sure why. However, I've got an inkling that I need a new pair of running shoes. Sad cuz I love my Asics but looking back, I have put several hundred miles on them. I think its time for a new pair.

Also, my workouts this week are smaller and not as intense due to this coming Monday. I am planning on starting a new workout program that looks to be pretty intense so I don't want to be burnt out by then. Lately, I have struggled with motivation on getting to the gym by 6am. Hopefully I just need a new workout program to keep me inspired.

Day 17 - REST

Resting for whats to come.....

Day 16 - Bike and Weights

6am

- 5 miles - 21 mins - Stationary Bike - Level 6

- Barbell Shoulder Press
          - 4 Sets of 8 reps - 45, 65, 75, 75lbs

- Cable Row
          - 3 Sets of 8 reps - 120, 130, 140lbs

- DB Shrugs
          - 1 Set of 12 reps - 60lbs
          - 2 Sets of 8 reps - 80, 85lbs

- Shoulder T-Lifts
          - 3 Sets of 8 reps - 10, 12, 12lbs

- Cable Bicep
          - 3 Sets of 8 reps - 50, 60, 60lbs

Night Time
- 125 crunches
- Stretch

Day 15 - Hike and AMRAP

12pm

- 2.44 mile hike on North Shore Trail.
          - 524ft elevation gain


2pm

AMRAP Workout (As Many Repititions As Possible in 20 Minutes):

- Push-ups - 100
- Incline Push-ups - 20
- Crunches - 300
- Mountain Climbers - 100
- Air Squats - 165

Post Workout Picture

Today's Hike with My Stepson

 A View from the North Shore Trail with Hollywood Cemetery on the left and the Richmond skyline in the middle

The North Shore Trail

Day 14 - Trail Run

Trail Run

*2.12 miles


Night Time:
- 125 Crunches
- Stretch


*This was another attempt at a 5k trail run. However, I picked the North Shore Trail on the north side of the James River and I was not expecting the hills and the 100% humidity. I don't know what the deal is but I am having a hard time with these runs. It could be my weight gain due to the weight lifting or the condition of my trail shoes (had them over a year and have probably put several hundred miles on them). I do know one thing, my leg strength is not up to par for these runs. Am I ready for the 5-10 mile trail runs I thought I would be able to do at this point? Absolutely not! I do know that this week I will be concentrating on leg strength in the weight room. I am still disappointed though.

Looking down the trail

The North Shore Trail and what it looks like on the sign (joins with the Buttermilk Trail)