Jan 14

Managed to get in a workout today nothing that spectacular, but I got it done and out of the way.....
Back on the BBOE Fat Loss template, as hard as it was I did it. I added a few extra sets - Fallouts, Incline DB Press and some Kettlebell work so that I would make the 40 minutes.


Everyone wants to go to the ice rink tonight so who knows maybe
I'll end up on skates, it's only been 20 years or so how tough can it be? Planning to head to the beach in the morning for a CT, have a great Friday evening....

Jan 7

TGIF!.... even having Monday off the four day work week was brutal, but I did manage to stay out of the airports.
The morning started with an oatmeal, flax seed and peanut butter breakfast, followed by the grueling commute to the gym....once on the back porch a 40 minute RT session ensued.



My car needed an oil change, so while at the local Firestone I noticed that there was a park behind the shop...as it turns out the park had a walking trail....so off I went 40 minutes later the oil change is complete and I've ticked off another 4-4-40.......





"LUNCH TIME" - since I missed out on a real "Tuna Tuesday" I participated in my own "Tuna Friday"....a 2 egg, egg white, spinach, cheese and hot sauce omelet had the kitchen smelling like the local fish market but it did taste good.
The evening came and of to Sam's to stock up on chicken, veggies and red meat

Saturday Workout.....

1a DB Step Up 2 12
1b DB Bench 2 12
2a DB Row 2 12
2b Scaption 2 12
3a DB External Rotation 2 12
3b Plank 2 8
Weighted Sled Pull Rows 3
Weighted Sled Hand Pulls 3

Dropping the holiday pounds

Lots of cool holiday gifts, a Stretch-Out-Strap, foam roller, and The Men's Health Big Book of Exercises....
The book was something that I have wanted for a long time but spending the $15.00 to add another book to my library was just something that I really didn't want to do. As with most of the exercise books that I've I started out by skimming through and then focusing on the chapters that interest me. The book is packed with lots of good information, showing how to do exercises with barbell, dumbbell as well as kettlebell. There's a section of warm ups and body weight exercises.




So it's the 12 week fat loss workout...12 weeks should be ample amount of time to see some body composition changes. Low sets and high reps for the first week with the later weeks changing to higher sets and lower reps.

I ran the the first workout this morning and even with the rests my heart rate did manage to get up there.

and the final Christmas gift was a weight sled....something that I've wanted for a long time. I finished today's workout with sled pulls and sled rows...yet another way to get the heart rate up.