Sorry for not writing for last some days .. Weekend and very bad state of mind .. Had problems and low energy to log in and pen down.. But still fighting with this. NOT DOWN and NOT OUT.
So last 4 days ( Friday,Saturday,Sunday,Monday).. worked out 2 times ( Saturday and Monday)..Diet was almost controlled , no big and irregular junks..
Today is Sep 17 and i need to log my results in table , which i mentioned a week back, So here is the table .. as you can see the target for Sep 17 was 209 which is very much achieved , I saw 207.2 today but again it can be a bit low figure , but I can say safely that i reached under 209.. I am logging 208.8 here as actual for Sep 17.. My next target is under 208 and if I can sustain 207.2 for couple of days , the target should changed to under 207..
My immediate target is 205.
Lets talk about workouts
Saturday: 1 hr of jogging/running / core exercises , the workout was same as last Monday's but little more long.
Monday: 2.5 miles of good jogging/running , Planks
Will update Today's workout later
here is today's plan
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Warm Up
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2 min
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Stretches
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Bench Press – 60 pounds
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12 reps -3 sets
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Squats , 70 pounds – 3 sets
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Barbell Curls – 40 pounds
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12 reps – 3sets
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Sit Ups -15 – 3 sets
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Reverse pulls
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12 reps – 3 sets
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Dumbbell pulls -25 pounds – 3sets
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Russian Twists -15 – 3sets
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15 – 3 sets
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Shoulder press – 40pounds -3 Sets
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Date
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Expectation Weight
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Actual
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Sep 10, 2013
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210
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210
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Sep 17,2013
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209
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208.8
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Sep 24, 2013
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208
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Sep 30,2013
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207
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October 7, 2013
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206
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October 14,2013
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205
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