Day 15 , Sep 11 .. 2013

Wednesday , Sep 11, 2013

Lets start with yesterday's workout updates

Warm up - 2 min Jog , 5.4 , 2 in
Hamstring Stretch and Quad Stretch

    1 Mile Jog - 11 min 

Single-Leg Squat                                    8-12 each leg          2  Dumbbell Clean                                      10 each side        2  Clock Lunges                                          7 each side         2  Pushup Position Row                              6 each arm         2  Curl and Jog                                            45 Sec              2  Supinating Dumbbell Curl                      8-12 each arm          2  Bentover Row with Back Extension       8               2  Dumbbell Lunge with Lateral Raise       6 each leg       2  Golf Squat                                               10-15 each side     2
1 Mile Jog - 12 min
Stretches - Hamstring , Quad , Calf - 30 sec each with both legs.

So , Yesterday workout was OK but not as planned , i think the exercises i chosen were new and I took time to adapt to them.. But good thing I still went through the workout and running .. Will improve with next workout.. Weighing machine : 208.8 Immediate target: 205 I am going to  meet a new trainer today and will update if i am joining him for twice a week. I need it to keep going. Will update the today's workout plan later , planning for a 2 miles run and weight training. Great going guys , here is my motivation .. 174 from 210 in 6 month Today's Plan 2 min jog warm up Weight Squats -  10 Sit up - 15 Push Up  - 10 Jumping Jacks Weight Squats -  10 Push UP with dumbell - 10 , each ARM Situp - 10 Jumping Jacks Weight Squats -  10 Bench Press - 8 Dumbell row - 15 each Arm Jumping Jacks Bench Press - 8 DUMBell Row - 15 each ARM Push up with dumbell - 10 each Arm Jumping Jacks Bench Press - 8 leg Curls -15 Leg Extensions -15 Jumping Jacks Barbell Curls - 15 Leg Curls -15 Leg Extension -15 Stretches