Day #007

Friday, January 4th, 2013

DUB Supplements:

• 3 Muscle (blue)
• 2 Burner (red)
• 1 Youth (white)

Mile Run (walk and jog):

1. 14:52 (minutes)
2. 13:13

Leg Press:

1. 150lbs x25 (reps)
2. 200lbs x25

Seated Butterfly:

1. 50lbs x20
2. 50lbs x20

Military Press:

1. 50lbs x15
2. 50lbs x15

Seated Chest Press:

1. 50lbs x25
2. 50lbs x25

Lat Pull Downs:

1. 75lbs x15
2. 75lbs x15

Upper Back:

1. 50lbs x25
2. 50lbs x25

Abdominal:

1. 50lbs x25
2. 50lbs x25

Lower Back:

1. 50lbs x25
2. 50lbs x25

Day #006

Thursday, January 3rd, 2013

Supplements:

• DUB morning - Burner (2), Muscle (3) and Youth (1)
• DUB afternoon - Burner (1) and Youth (2)

Day of rest - The week ended up burning me out pretty good. Sore muscles and fatigue kept me from really pushing myself this week. So I just added a little bit each day to improve what I could, as I could.

The big key factor I'm wanting to stick with here is that just because I'm tired, doesn't mean I stop. It would be very easy for a day of rest to lead to the next day of quitting the whole workout entirely in favor of just sitting on my butt. Well I refused and you can follow up more on tomorrow's blog.

Day #005

Wednesday, January 2nd, 2013

DUB Supplements:

• 3 Muscle (blue)
• 2 Burner (red)
• 1 Youth (white)

Mile Run (walk and jog):

1. 14:50 (minutes)
2. 15:12

Leg Press:

1. 150lbs x25 (reps)
2. 200lbs x25

Seated Butterfly:

1. 50lbs x20
2. 50lbs x20

Military Press:

1. 50lbs x15
2. 50lbs x15

Seated Chest Press:

1. 50lbs x25
2. 50lbs x25

Lat Pull Downs:

1. 75lbs x15
2. 75lbs x15

Upper Back:

1. 50lbs x25
2. 50lbs x25

Abdominal:

1. 50lbs x25
2. 50lbs x25

Lower Back:

1. 50lbs x25
2. 50lbs x25

Day #004

Tuesday, January 1st, 2013

Supplements:

• DUB morning - Burner (2), Muscle (3) and Youth (1)
• DUB afternoon - Burner (1) and Youth (2)

Stretches (morning):

• Sitting and leaning to one leg with the other tucked into me. Then switched legs.
• Standing, reaching down and touching knees, then sliding my hands down as far as I can. So far I'm about 2-3 inches from my ankles.
• Ankle and wrist rotations.
• Holding arms above and behind the head.

Workout:

1. Counter push-ups: These are leaning against the kitchen counter at around a 45 degree angle doing push-ups. With my sore back they have been very soothing to help ease me back into exercising.

• 1st set - 40 (morning)
• 2nd set - 60 (morning)
• 3rd set - 40 (afternoon)
• 4th set - 40 (afternoon)

2. 15lbs Dumbells:

• 1st set - bicep curl - 20 (reps)
• 2nd set - spread eagle (over head) - 10
• 3rd set - bicep curl - 20
• 4th set - spread eagle - 10

3. Walking:

• Walk #1 - 15 minutes (morning walk to bus)
• Walk #2 - 15 minutes (walk from bus stop to home)

Day #003

Monday, December 31st, 2012

DUB Supplements:

• 3 Muscle (blue)
• 2 Burner (red)
• 1 Youth (white)

Mile Run (walk and jog):

1. 15:30 (minutes)
2. 15:02

Leg Press:

1. 150lbs x25 (reps)
2. 200lbs x25

Seated Butterfly:

1. 50lbs x15
2. 50lbs x15

Military Press:

1. 50lbs x10
2. 50lbs x10

Seated Chest Press:

1. 50lbs x15
2. 50lbs x15

Lat Pull Downs:

1. 75lbs x15
2. 75lbs x15

Upper Back:

1. 50lbs x20
2. 50lbs x20

Abdominal:

1. 50lbs x25
2. 50lbs x25

Lower Back:

1. 50lbs x25
2. 50lbs x25