June 20, 2006 Food and Workout
meal 1: Peanut Butter Sandwich/ 2 slices of whole wheat bread, 2 tablespoons Peanut Butter, 1 Apple
Meal 2: skipped
Meal 3: large Togo's Turkey Sandwich, Whole Wheat Roll, Turkey, Mustard, extra Lettuce
Meal 4: Protine Shake 25g protine, 2 cups of grapes
Water and vitimins/ 1 bottle Sobe lean
Work Out:
1st group: circuit style
Seated single arm rows? (pull backs) 3 sets 12 reps (unknown weight)
Seated to standing squats: 3 sets 10 reps
Seated dumbell presses: 3 sets 15 reps 12lbs
2nd group: circuit style
Wood Chop (pull down across the chest both hands) 3 sets 10 reps
Standing forward presses: 3 sets 10 reps
Treadmill: 20 minutes
Meal 2: skipped
Meal 3: large Togo's Turkey Sandwich, Whole Wheat Roll, Turkey, Mustard, extra Lettuce
Meal 4: Protine Shake 25g protine, 2 cups of grapes
Water and vitimins/ 1 bottle Sobe lean
Work Out:
1st group: circuit style
Seated single arm rows? (pull backs) 3 sets 12 reps (unknown weight)
Seated to standing squats: 3 sets 10 reps
Seated dumbell presses: 3 sets 15 reps 12lbs
2nd group: circuit style
Wood Chop (pull down across the chest both hands) 3 sets 10 reps
Standing forward presses: 3 sets 10 reps
Treadmill: 20 minutes
posted by Sean Perkey at Wednesday, June 21, 2006
1 Comments:
Hey Sean. Changing your bad habits can be the hardest thing you do, but with great sacrifice comes great rewards!
Do not be discouraged if you don't see immediate reasults. I have seen lots of people give up, because they are not seeing results on the scale, but remember, you can gain a bit of muscle mass at the start of a training regime! This will not be much, but it might keep you from seeing results on the scale right away, and THAT is, IMO one of the main things that make people give up too early. Focus instead on the small successes. Maybe it gets a bit easier to walk. Maybe those bad muscle pains become less painful. Maybe you feel the thighs rubbing together a bit less.
The scale is NOT the best measure of success early on. It tends to drop in steps, and I promise if you stick with it you will see progress.
This blog is a great idea, because now if you skip a workout, or botch a meal, you have people watching! Always be honest with us. It's okay to make a mistake, just make sure you get back on track. No one who has become great at something has always been great at it. They made mistakes but they recovered quick and didn't give up!
I am rooting for you!
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