Workout — Apr. 15, 2016
Bench Press: 3×10 @ 115
Shoulder Press: 3×10 @ 25s
Barbell Curl: 3×12 @ 40
Barbell Upright Rows: 3×12 @ 40
Lat Pulldowns: 3×10 @ 90
Triceps Pushdown: 3×10 @ 50
Seated Cable Row: 3×10 @ 90
Walk 60 min. at 3.1 MPH
Workout — Week 3, Day 3
My laziness got the best of me yesterday (Apr. 13) so it was a 2-for-1 lifting day today …
Apr. 14, 2016
Week 3, Day 2
C25K (Treadmill Version)
Week 1, Day 2
00:00-5:00: Warmup walk
5:00-6:00: Jog
6:00-7:30: Walk
7:30-8:30: Jog
8:30-10:00: Walk
10:00-11:00: Jog
11:00-12:30: Walk
12:30-13:30: Jog
13:30-15:00: Walk
15:00-16:00: Jog
16:00-17:30: Walk
17:30-18:30: Jog
18:30-20:00: Walk
20:00-21:00: Jog
21:00-22:30: Walk
22:30-23:30: Jog
23:30-25:00: Walk
25:00-40:00: Cooldown Walk
Bench Press: 3×10 @ 115
Shoulder Press: 3×10 @ 25s
Barbell Curl: 3×12 @ 40
Barbell Upright Rows: 3×12 @ 40
Lat Pulldowns: 3×10 @ 90
Triceps Pushdown: 3×10 @ 105
Seated Cable Row: 3×10 @ 90
Leg Extensions 3×10 @ 90
Leg Curls 3×10 @ 90
Leg Press 3×10 @ 180
Seated Calf Raises 3×12 45
Walk 20 min. at 3.1 MPH
Workout — Week 3, Day 2
Workout
Apr. 12, 2016
Week 3, Day 2
C25K (Treadmill Version)
Week 1, Day 2
00:00-5:00: Warmup walk
5:00-6:00: Jog
6:00-7:30: Walk
7:30-8:30: Jog
8:30-10:00: Walk
10:00-11:00: Jog
11:00-12:30: Walk
12:30-13:30: Jog
13:30-15:00: Walk
15:00-16:00: Jog
16:00-17:30: Walk
17:30-18:30: Jog
18:30-20:00: Walk
20:00-21:00: Jog
21:00-22:30: Walk
22:30-23:30: Jog
23:30-25:00: Walk
25:00-30:00: Cooldown Walk
Walk 30 min. at 3.1 MPH
Leg Extensions 3×10 @ 90
Leg Curls 3×10 @ 90
Leg Press 3×10 @ 180
Seated Calf Raises 3×12 45
Workout — Week 3, Day 1
Week 3, Day 1
Bench Press: 3×10 @ 115
Shoulder Press: 3×10 @ 25s
Barbell Curl: 3×12 @ 40
Barbell Upright Rows: 3×10 @ 40
Lat Pulldowns: 3×10 @ 90
Triceps Pushdown: 3×10 @ 105
Seated Cable Row: 3×10 @ 90
Walk 60 min. on treadmill at 3.1 MPH
Weighed in at 296.2.
Week 2, Day 3
Bench 2×10 @ 135 1×7 @ 135 1×3 @ 135Shoulder Press 3×12 @ 25s
Barbell Curl 3×12 @ 40
Barbell Upright Rows 3×10 @ 40
Walk 60 min. on treadmill at 3.1 MPH
Lat Pulldowns 3×10 @ 105
Triceps Pushdown 3×10 @ 105
Seated Cable Row 3×10 @ 105
Apr. 4, 2016
Bench Press 3×10 @ 115
Dumbbell Shoulder Press 3×10 @ 25s
Barbell Curl 3×12 @ 40
Walk on treadmill for 60 min. @ 3.1 MPH
Weighed in at 302.8.
Mar. 31, 2016
C25K (Treadmill Version)
Week 1, Day 2
00:00-5:00: Warmup walk
5:00-6:00: Jog
6:00-7:30: Walk
7:30-8:30: Jog
8:30-10:00: Walk
10:00-11:00: Jog
11:00-12:30: Walk
12:30-13:30: Jog
13:30-15:00: Walk
15:00-16:00: Jog
16:00-17:30: Walk
17:30-18:30: Jog
18:30-20:00: Walk
20:00-21:00: Jog
21:00-22:30: Walk
22:30-23:30: Jog
23:30-25:00: Walk
25:00-30:00: Cooldown Walk
Leg Extensions 3×10 @ 90
Leg Curls 3×10 @ 90
Leg Press 3×10 @ 225
Seated Calf Raises 3×12 45
Walk 30 min. at 3.1 MPH
Mar. 30, 2016
Mar. 30, 2016
Bench5 x 135
8 x 115
8 x 115
Shoulder Press
10 x 20
10 x 20
10 x 20
Barbell Curl
10 x 35
10 x 35
10 x 35
Walk on treadmill for 60 min.
Mar. 29, 2016
Mar. 29, 2016
C25K (Treadmill Version)
Week 1, Day 1
00:00-5:00: Warmup walk
5:00-6:00: Jog
6:00-7:30: Walk
7:30-8:30: Jog
8:30-10:00: Walk
10:00-11:00: Jog
11:00-12:30: Walk
12:30-13:30: Jog
13:30-15:00: Walk
15:00-16:00: Jog
16:00-17:30: Walk
17:30-18:30: Jog
18:30-20:00: Walk
20:00-21:00: Jog
21:00-22:30: Walk
22:30-23:30: Jog
23:30-25:00: Walk
25:00-30:00: Cooldown Walk
Leg Extension / 3×10 90
Leg Curls / 3×10 90
Leg Press / 3×10 225
Seated Calf Raises / 3×12 45
Weighed in at 303.7.
Week 1, Day 1
Bench Press / 2×10 @ 135, 1×5 @135
Shoulder Press / 3×10 @ 22.5
Barbell Curls / 1×12 @ 35 / 2×10 @ 50
Walk 30 min. at 3.1 MPH
Weighed in at 308.1
10,730 steps
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