A few thoughts

It has been awhile since I posted on my blog. I find that often work will supersede my pleasures at times. I am also behind on my weekly picture, but I assure you that I will have one up for week 8. Nevertheless, I am still monitoring my progress and as I look over the past 6 plus weeks, I have discovered that I have only lost 8 pounds on the scale. However, I have really lost inches off my waist and gained inches on my chest and arms.

I found that this past weekend, I really needed a break from working out. It is the first time that I took two consecutive days off. The payoff was a great workout on Monday. I have also instituted the practice of doing three sets of pushups and pull-ups before each day of work. This has really caused my repetition numbers to improve as well as my strength.

The logging of work and food has also shown me that I need to reduce my cheat days and increase my cardio. I feel this is the only way I will truly be able to develop a body that has an exposed 6 pack in the mid section

Week 7 Day 4

Date: Oct 07	Day: 3	Week 7
FOOD	Exercise
Protein, oats & ff yogure	Lat pull wide
Protein	Lat pull narrow
Chicken, rice, and tomatoes	Machine rows
High carb cheat	D/B pull overs
	Supine body weight rows
	Ez bar curls
	Low cable curls
	D/B hammer curls ALL EXERCISES 4 SETS
	Push us and pull ups 3 sets

Week 7 Day 3

Date: 15 Oct 07	Day: 3	Week 7
FOOD	Exercise
Protein	Squats
	Calf raises Super set
Ff yogurt, protein, banana, oats
	DB Lunges
½ c ff cottage cheese and mixed nuts	DB straight leg lifts super set
Oats and protein	Clean and Jerks x2 between each set of lunges
SW bake and banana	Smith shrugs
Chicken crockpot & banana	DB shrugs ALL EXERCISES 4 SETS
Chicken crockpot and sweet potato	S/B push ups and pull ups superset x3

Week 7 Day 2

Date: 14 Oct 07	Day: 2	Week 7
FOOD	Exercise
Oats, protein, ff yogurt and banana	No exercise Need a break
Banana
Chicken Crockpot and banana
Chicken Crockpot and apple

Week 7 Day 1

Date: 13 Oct 07	Day: 1	Week 7
FOOD	Exercise
Cheat day	No Exercise Need a break

Week 6 Day 7

Date: 12 Oct 07	Day: 7	Week 6
FOOD	Exercise
Oats, protein, 1 c honey bunches of oats	Military press
Protein and soy trail mix	Side raises
Chicken Crockpot	Rear raises
Chicken, veggies and brown rice	Upright rows 4 sets each

Week 6 Day 6

Date: 11 Oct 07	Day: 6	Week 6
FOOD	Exercise
Oats, protein, and banana	7 sets pushups, pull ups,
Apple	Lat pulls
Tuna 7 oz and banana	1 arm lat pull
Protein, ff yogurt	Low row
Mongolian BBQ	e-z bar curl
FF yogurt, ¾ c go lean ¼ c mixed nuts	Isolation d/b curls
	35 min elip HIIT 140 BPM