Week 7, Day 5 — June 19, 2015

June 19, 2015

Week 2, Day 3 of the Ultimate Beginner’s Full-Body Workout

Barbell Bench Press – Medium Grip: 2 x 15 /135
Seated Dumbbell Press: 2 x 15 / 60
Wide-Grip Standing Barbell Curl: 2 x 15 / 60
Lying T-Bar Row: 2 x 15 / 140
Dip Machine: 2 x 15 / 125
Leg Press: 2 x 15 / 180
Leg Extensions: 2 x 15 / 100
Seated Leg Curls: 2 x 15 / 115

Seated Calf Raises: 3 x 20 / 70

Week 7, Days 3-4 — June 17-18, 2015

June 18, 2015

Week 4, Day 2 of Couch to 5K:

Warmup walk for 5 minutes at 3.1 MPH then:

Jog 3 minutes at 5.1 MPH

Walk for 1.5 minutes at 3.1 MPH

Jog 5 minutes at 5.1 MPH

Walk 2.5 minutes at 3.1 MPH

Jog 3 minutes at 5.1 MPH

Walk 1.5 minutes at 3.1 MPH

Jog 2 minutes at 5.1 MPH

Cool-down walk for 40.5 minutes at 3.1 MPH.

June 17, 2015

Week 2, Day 2 of the Ultimate Beginner’s Full-Body Workout

Barbell Bench Press – Medium Grip: 2 x 15 /115
Seated Dumbbell Press: 2 x 15 / 50
Wide-Grip Standing Barbell Curl: 2 x 20 / 50
Lying T-Bar Row: 2 x 15 / 90
Dip Machine: 2 x 15 / 125
Leg Press: 2 x 15 / 180
Leg Extensions: 2 x 15 / 100
Seated Leg Curls: 2 x 15 / 115

Seated Calf Raises: 3 x 20 / 45

Walk on treadmill for 60 min. at 3.1 MPH.

Week 7, Day 1 — June 15, 2015

Week 7, Day 1 — June 15, 2015

Week 2, Day 1 of the Ultimate Beginner’s Full-Body Workout

Barbell Bench Press – Medium Grip: 2 x 15 /115
Seated Dumbbell Press: 2 x 15 / 50
Wide-Grip Standing Barbell Curl: 1 x 18 / 50, 1 x 15 / 60
Lying T-Bar Row: 2 x 15 / 90
Dip Machine: 1 x 20 / 115, 1 x 15 / 125
Leg Press / 2 x 15 / 180
Leg Extensions / 2 x 15 / 100
Seated Leg Curl / 2 x 15 / 115

Seated Calf Raise / 3 x 20 / 45

Walk on treadmill for 60 min. at 3.1 MPH.

Weighed in at 301.8

Week 6, Day 5 — June 11-12, 2015

Week 6, Days 4-5 — June 11-12, 2015

Week 6, Days 4 — June 11, 2015

Week 4, Day 2 of C25K program on treadmill …

Warmup walk for 5 minutes at 3.1 MPH then:

  • Jog 3 minutes at 5.1 MPH
  • Walk for 1.5 minutes at 3.1 MPH
  • Jog 5 minutes at 5.1 MPH
  • Walk 2.5 minutes at 3.1 MPH
  • Jog 3 minutes at 5.1 MPH
  • Walk 1.5 minutes at 3.1 MPH
  • Jog 5 minutes at 5.1 MPH

Cool-down walk for 38.5 minutes at 3.1 MPH.

Weighed in at 299.8.

Week 6, Day 5 — June 12, 2015

Barbell Bench Press – Medium Grip / 2 x 15 /115
Seated Dumbbell Press / 2 x 15 / 50
Wide-Grip Standing Barbell Curl / 2 x 15 / 50
Lying T-Bar Row / 2 x 15 / 90
Dip Machine / 2 x 15 / 115
Leg Press / 2 x 15 / 180
Leg Extensions / 2 x 15 / 100
Seated Leg Curl / 2 x 15 / 115

Seated Calf Raise / 3 x 20 / 45

Walk on treadmill for 60 min. at 3.1 MPH.

Weighed in at 300.8

Week 6, Day 3 — June 10, 2015

Week 6, Day 1 — June 8, 2015

Barbell Bench Press – Medium Grip / 2 x 15 /115
Seated Dumbbell Press / 2 x 15 / 50
Wide-Grip Standing Barbell Curl / 2 x 15 / 50
Lying T-Bar Row / 2 x 15 / 90
Dip Machine / 2 x 15 / 100
Leg Press / 2 x 15 / 180
Leg Extensions / 2 x 15 / 100
Seated Leg Curl / 2 x 15 / 95

Seated Calf Raise / 3 x 20 / 45

Walk on treadmill for 60 min. at 3.1 MPH.