Weightloss Progress @techngeek5weightloss-blog - Tumblr Blog

Wednesday Workout

Treadmill (Machine)

3 Minute Jog, starting at 2 Steep to 5 Steep. with Consistent 3.0 speed Roller setting at level 5.

17 Minute Walking with Roller setting at level 5.

Back Extension (Machine)

20 Reps with 160 Pounds.

Rest for 30 Seconds.

25 Reps with 160 Pounds.

Rest for 30 Seconds.

25 Reps with 160 Pounds.

Rest for 1 Minute.

Abdominal Crunches (Machine)

20 Reps with 90 Pounds.

Rest for 30 Seconds.

25 Reps with 90 Pounds.

Rest for 30 Seconds.

25 Reps with 90 Pounds.

Rest for 1 Minute.

Chest Press (Machine)

15 Reps with 90 Pounds.

Rest for 30 Seconds.

12 Reps with 90 Pounds.

Rest for 30 Seconds.

10 Reps with 90 Pounds.

Rest for 45 Seconds.

#workout #workingout #working out #chest press #wednesday workout #workout_wednesday #back_extensions

Wednesday Workout

Treadmill (Machine)

6 Minute Jog, starting at 2 Steep to 5 Steep. with Consistent 2.5 speed Roller setting at level 4.

14 Minute Walking with Roller setting at level 4.

Back Extension (Machine)

25 Reps with 160 Pounds.

Rest for 30 Seconds.

25 Reps with 160 Pounds.

Rest for 30 Seconds.

25 Reps with 160 Pounds.

Rest for 1 Minute.

Leg Extension (Machine)

25 Reps with 95 Pounds.

Rest for 30 Seconds.

25 Reps with 95 Pounds.

Rest for 45 Seconds.

Abdominal Crunches (Machine)

25 Reps with 90 Pounds.

Rest for 30 Seconds.

25 Reps with 90 Pounds.

Rest for 30 Seconds.

25 Reps with 90 Pounds.

Rest for 1 Minute.

#workout #workout wednesday #workingout #youfit #treadmill #legs #abdominal #leg extensions #back extensions #abdominal crunches

Monday Dec 9, 2013

Burned 334 Calories in 25 minutes on the Elliptical

As well as doing 3 sets of 30 reps on the Abdominal Machine.

#youfit #eliptical #working out #workingout #abdominal #Elliptical

Monday

Thursday

I'm Back!

Monday with Trainer

Started with new Trainer, with new Times of Monday, Wednesday and Friday.

Super Set Incline Chest Press (Smith Machine) and Barbell Curl.

12 Reps with 135 Pounds.

12 Reps with 50 Pounds.

Rest for 40 Seconds.

12 Reps with 135 Pounds.

12 Reps with 50 Pounds.

Rest for 1 Minute.

12 Reps with 135 Pounds.

12 Reps with 50 Pounds.

Rest for 1 Minute.

Chest Press (Machine)

12 Reps with 70 Pounds.

Rest for 40 Seconds.

12 Reps with 70 Pounds.

Rest for 40 Seconds.

12 Reps with 70 Pounds.

Rest for 1 Minute.

Bicep Curl (Machine)

12 Reps with 50 Pounds.

Bike HIIT Workout

15 Seconds of Resistance added Quickly.

Bike for 2 Minutes.

15 Seconds of Resistance added Quickly.

Bike for 2 Minutes.

15 Seconds of Resistance added Quickly.

Bike for 2 Minutes.

#biking #hiit30 #working out #losing weight #youfit #trainer

Friday with Trainer

Had a Substitute today for a Trainer until my new one comes Monday.

Did everything once through and then repeated.

Squat Press.

30 Pounds for 60 Seconds.

Kettle Bell Swings.

15 Pounds for 60 Seconds.

Medium Ball Toss

4kg for 60 Seconds.

Knee Ups.

30 Seconds Left Leg.

30 Seconds Right Leg.

Body Weight Squats.

Body Weight for 60 Seconds.

Dumb Bell Flys.

35 Reps with 15 Pounds.

Rest

Squat Press.

30 Pounds for 60 Seconds.

Kettle Bell Swings.

15 Pounds for 60 Seconds.

Medium Ball Toss

4kg for 60 Seconds.

Knee Ups.

30 Seconds Left Leg.

30 Seconds Right Leg.

Body Weight Squats.

Body Weight for 60 Seconds.

Dumb Bell Flys.

35 Reps with 15 Pounds.

#squats #hurting #weightloss #losing weight #trainer #subsitute

Wednesday with Trainer

Actually Today is the last day with my Trainer before he leaves.

Wide Pull Down.

12 Reps with 80 Pounds.

12 Reps with 100 Pounds.

12 Reps with 120 Pounds.

12 Reps with 130 Pounds.

Back Rows.

12 Reps with 120 Pounds.

Dumb Bell Rows.

10 Reps with Left Arm with 50 Pounds.

10 Reps with Right Arm with 50 Pounds.

10 Reps with Left Arm with 45 Pounds.

10 Reps with Right Arm with 45 Pounds.

10 Reps with Left Arm with 40 Pounds.

10 Reps with Right Arm with 40 Pounds.

Cable Rows.

12 Reps with 75 Pounds.

12 Reps with 90 Pounds.

Dead Lift (Smith).

12 Reps with 95 Pounds.

Super Set with Jumping Jacks, knees cross, and jump ropes for Standing Bicep Curls.

12 Reps with 20 Pounds.

30 Seconds of Jumping Jacks.

10 Reps with 20 Pounds.

15 Seconds of Left Knee.

15 Seconds of Right Knee.

8 Reps with 20 Pounds.

30 Seconds of Jump Rope.

#working out #weightloss #losing weight #youfit #trainer

Thursday with Trainer (last day with my Trainer before He Leaves)

Trainer got a new job offer so leaves today. Next week starting with a new Trainer.

Leg Curl with 15 Second Rest In Between.

15 Reps with 90 Weight.

15 Rest in Between.

15 Reps with 90 Weight.

15 Rest in Between.

15 Reps with 90 Weight.

15 Rest in Between.

15 Reps with 90 Weight.

15 Rest in Between.

15 Reps with 90 Weight.

15 Rest in Between.

Leg Extensions with 15 Second Rest In Between.

15 Reps with 90 Weight.

15 Rest in Between.

15 Reps with 90 Weight.

15 Rest in Between.

15 Reps with 90 Weight.

15 Rest in Between.

15 Reps with 90 Weight.

15 Rest in Between.

15 Reps with 90 Weight.

15 Rest in Between.

Squats. (Deep Squats).

12 Reps with 45 Weight and Body Weight.

12 Reps with 65 Weight and Body Weight.

Step Up with 30 Second Rest In Between.

10 Reps Left Leg with Body Weight.

30 Second Rest.

10 Reps Right Leg with Body Weight.

30 Second Rest.

10 Reps Left Leg with Body Weight.

30 Second Rest.

10 Reps Right Leg with Body Weight.

30 Second Rest.

10 Reps Left Leg with Body Weight.

30 Second Rest.

10 Reps Right Leg with Body Weight.

30 Second Rest.

Squats with 30 Second Rest In Between.

15 Reps with Body Weight.

30 Second Rest.

10 Reps with Body Weight.

30 Second Rest.

12 Reps with Body Weight.

30 Second Rest.

#trainer #weightloss #weight loss #losing weight #losingweight #muscle #lifting #youfit #gym

Wednesday with Trainer

Back Cable Rows.

15 Reps with 50 Weight.

15 Reps with 90 Weight.

15 Reps with 120 Weight.

15 Reps with 135 Weight.

Back Pull Downs.

12 Reps with 90 Weight.

12 Reps with 100 Weight.

12 Reps with 110 Weight.

Dumb Bell Rows.

10 Reps with Right Arm with 45 Weight.

10 Reps with Left Arm with 45 Weight.

10 Reps with Right Arm with 45 Weight.

10 Reps with Left Arm with 45 Weight.

10 Reps with Right Arm with 45 Weight.

10 Reps with Left Arm with 45 Weight.

High Rows.

10 Reps with 100 Weight.

Dumb Bell Shrugs.

12 Reps with 30 Weight.

12 Reps with 45 Weight.

12 Reps with 55 Weight.

12 Reps with 65 Weight.

#trainier #trainer #weightloss #losing weight #weight loss #weight lifting #weightlifting #youfit #gym

Monday with Trainer

Incline Bench.

20 Reps with 45 Weight.

10 Reps with 65 Weight.

10 Reps with 85 Weight.

8 Reps with 95 Weight.

8 Reps with 105 Weight.

Flat Bench.

10 Reps with 65 Weight.

10 Reps with 95 Weight.

6 Reps with 105 Weight.

6 Reps with 95 Weight.

Incline Flies.

10 Reps with 15 Weight.

10 Reps with 20 Weight.

Flat Machine.

20 Reps with 70 Pounds and 30 Pounds.

20 Reps with 50 Pounds and 30 Pounds.

Shoulder Press.

10 Reps with 50 Pounds.

Lateral Machine.

12 Reps with 30 Pounds.

12 Reps with 50 Pounds.

Tricep Pull downs.

12 Reps with 30 Pounds.

Tricep Push downs.

12 Reps with 90 Pounds.

#working out #workingout #youfit #trainer #muscle #weightloss #weight loss

Monday with Trainer

Leg Extension. Example.

50 Reps with 70 Weight.

Rest 40 Seconds.

25 Reps with 70 Weight.

Rest 40 Seconds.

Leg Curls. Example.

45 Reps with 90 Weight.

Rest 40 Seconds.

25 Reps with 90 Weight.

Rest 40 Seconds.

Squats with Weight. Example.

25 Reps with 70 Weight.

Rest 15 Seconds.

25 Reps with 40 Weight.

Rest 15 Seconds.

25 Reps with 40 Weight.

Rest 15 Seconds.

Leg Press, Single Leg. Example.

25 Reps with 90 Weight on Right Leg.

25 Reps with 90 Weight on Left Leg.

20 Reps with 90 Weight on Right Leg.

20 Reps with 90 Weight on Left Leg.

#legs #legday #workingout #work out #dying #exercise #cardio #trainer #youfit #gym

Saturday Extra Day

Intervals.

15 Second Jog in Place.