Week 6, Day 1 — June 8, 2015
Decided to switch up my routine with this workout from bodybuilding.com.
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 / 110
Seated Calf Raise / 3 x 20 / 45
Walk on treadmill for 60 min. at 3.1 MPH.
June 6, 2015
Day 3, Week 3 of Couch to 5K
Walk for 5 min. at 3.1 MPH
Jog for 1.5 minutes at 5.1 MPH / Walk for 1.5 minutes at 3.1 MPH / Jog for 3.0 minutes at 5.1 MPH / Walk for 3.0 minutes at 3.1 MPH / Jog for 1.5 minutes at 5.1 MPH / Walk for 1.5 minutes at 3.1 MPH / Jog for 3.0 minutes at 5.1 MPH / Walk for 3.0 minutes at 3.1 MPH
Walk for 37 min. at 3.1 MPH
Leg Press 3×10 360
Leg Extensions 3×12 110
Leg Curls 3×12 110
Calf Raises 3×20 45
Weighed in at 296.2
June 4, 2015
Day 2, Week 3 of Couch to 5K
Walk for 5 min. at 3.0 MPH
Jog for 1.5 minutes at 5.0 MPH / Walk for 1.5 minutes at 3.0 MPH / Jog for 3.0 minutes at 5.0 MPH / Walk for 3.0 minutes at 3.0 MPH / Jog for 1.5 minutes at 5.0 MPH / Walk for 1.5 minutes at 3.0 MPH / Jog for 3.0 minutes at 5.0 MPH / Walk for 3.0 minutes at 3.0 MPH
Walk for 37 min. at 3.0 MPH
Leg Press 3×10 360
Leg Extensions 3×10 100
Leg Curls 3×12 110
Calf Raises 3×20 45
Weighed in at 297.8
June 5, 2015
Bench Press / 3×10 / 135
Shoulder Press / 3×12 / 70
Curls / 3×12 / 60
Lat Pulldowns / 3×12 / 100
Tricep Pulldowns / 3×10 / 50
Tricep Extensions / 3×12 / 100
Walked on treadmill for 60 min. at 3.0 MPH
Weighed in at 297.4.
June 1, 2015
Bench Press / 3×10 / 135
Shoulder Press / 3×10 / 70
Curls / 3×12 / 60
Lat Pulldowns / 3×12 / 100
Tricep Pulldowns / 3×12 / 50
Tricep Extensions / 3×12 / 100
Walked on treadmill for 60 min. at 3.0 MPH
June 1, 2015
Bench Press / 3×10 / 135
Shoulder Press / 3×12 / 60
Curls / 3×10 / 60
Lat Pulldowns / 3×12 / 100
Tricep Pulldowns / 3×10 / 50
Tricep Extensions / 3×12 / 100
Walked on treadmill for 60 min. at 3.0 MPH
Weighed in at 297.4.
June 2, 2015
Day 1, Week 3 of Couch to 5K
Walk for 5 min. at 3.0 MPH
Jog for 1.5 minutes at 5.0 MPH / Walk for 1.5 minutes at 3.0 MPH / Jog for 3.0 minutes at 5.0 MPH / Walk for 3.0 minutes at 3.0 MPH / Jog for 1.5 minutes at 5.0 MPH / Walk for 1.5 minutes at 3.0 MPH / Jog for 3.0 minutes at 5.0 MPH / Walk for 3.0 minutes at 3.0 MPH
Walk for 37 min. at 3.0 MPH
Leg Press 3×10 360
Leg Extensions 3×10 100
Leg Curls 3×12 110
Calf Raises 3×20 45
Weighed in at 299.8
May 30, 2015
Day 3, Week 2 of Couch to 5K
Walk for 5 min. at 3.0 MPH
Jog for 1.5 min. at 5.0 MPH / Walk for 2.0 min at 3.0 MPH (Repeat six times)
Walk for 34 min. at 3.0 MPH
Leg Press 3×10 360
Leg Extensions 3×10 100
Leg Curls 3×12 95
Calf Raises 3×20 45
Weighed in at 297.6
May 29, 2015
Bench Press / 3×10 / 135
Shoulder Press / 3×12 / 60
Curls / 3×10 / 60
Lat Pulldowns / 3×12 / 100
Tricep Pulldowns / 3×10 / 50
Tricep Extensions / 3×12 / 100
Walked on treadmill for 60 min. at 3.0 MPH
Weighed in at 297.6.
May 28, 2015
Day 2, Week 2 of Couch to 5K
Walk for 5 min. at 3.0 MPH
Jog for 1.5 min. at 5.0 MPH / Walk for 2.0 min at 3.0 MPH (Repeat six times)
Walk for 34 min. at 3.0 MPH
Leg Press 3×10 360
Leg Extensions 3×10 100
Leg Curls 3×12 95
Calf Raises 3×20 45
Weighed in at 299.8
May 27, 2015
Bench Press / 3×10 / 135
Shoulder Press / 3×12 / 60
Curls / 3×10 / 60
Lat Pulldowns / 3×12 / 100
Tricep Pulldowns / 3×10 / 50
Tricep Extensions / 3×12 / 100
Walked on treadmill for 60 min. at 3.0 MPH
Weighed in at 301.6.
May 26, 2015
Two-a-day since I didn’t lift on Memorial Day …
Bench Press / 3×10 / 135
Shoulder Press / 3×12 / 60
Curls / 3×10 / 60
Lat Pulldowns / 3×12 / 100
Tricep Pulldowns / 3×10 / 50
Tricep Extensions / 3×12 / 100
Day 1, Week 2 of Couch to 5K
Walk for 5 min. at 3.0 MPH
Jog for 1.5 min. at 5.0 MPH / Walk for 2.0 min at 3.0 MPH (Repeat six times)
Walk for 34 min. at 3.0 MPH
Leg Press 3×12 270
Leg Extensions 3×12 100
Leg Curls 3×12 95
Calf Raises 3×12 45
Weighed in at 298.4
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