2 Workouts & A 5km Run – That Weight Loss Guy

2 Workouts & A 5km Run

2 Workouts & A 5km Run

Last Couple Days & A Return To Jogging!

I did work out 3 times last week but I did my legs and shoulders on Sunday of this week. I took Friday off. Golfing was on Saturday too that was fun and a great workout. I love golf even though I’m not the best. (IF I break 100 to 95 I’m pretty happy with that round). I have noticed my drives are going a bit farther though. I am not the most flexible guy but I do have more flexibility now with the added muscle.

Anyhow, here’s my last 3 days of workouts. I did 30 minutes on the stationary bike on Sunday after my legs and shoulder workout too:

Sunday June 9th, 2013


  • Tri-set bent over one arm cable, standing one arm cable, forward one arm cable
  • Rope pulls through the legs forward
  • Should presses


  • Squats (515 lbs for 3 reps then dropped it to lighter weight for the remaining 5 on the last set)
  • Leg extensions
  • Leg curls
  • Tri-set for calves on leg press machine


  • Behind the back olympic bar curls


  • 3 x 25 Ab cross crunches on mat
  • 3 x 25 Straight leg raises on mat
  • 3 x 25 Straight bar rotations with 65 lb bar

Monday June 10th, 2013


  • Olmypic bar drop sets, 315 lbs for 2 reps then drop 2 45 lb plates off and do 6 more reps
  • Cable flys
  • Incline bench presses
  • Cable pull overs


  • Incline bench straight bar cable extensions
  • Rope pulls overhead with cable
  • Reverse cable one arm extensions
  • Dips


  • Forearm reverse curls with bar


  • 3 x 25 ab machine crunches
  • 3 x 25 side bends with 45 lb plate

Tuesday June 11th, 2013

I ran 5 km today in 29 minutes. Not the fastest time but I haven’t really been running outside much. I am going to get back up to 3 times per week though. I forgot how much I enjoy the “runners high”.


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