Daily Workout - Arms at Home Gym

Weight: 177 pounds

Calorie Intake:

• Daily Budget: 1558 Calories
• Food Consumed: 1959
• Exercise: -424
• Net Calories: 15351
• Under by 23 Calories

Exercise:

• Arms: Dumbbell/Universal Curls - Smith Machine Triceps Press - Universal Triceps Extensions.
• Cardio: Elliptical for 12 minutes total
• Abs: 100 Leg Raises
• Total workout time: About 1 hour 

Daily Workout - Shoulders in Home Gym

I'm going to try and log my daily workouts and calorie intake while I do my "Two Month Get Back In Shape Program" so to start things off...

Weight: 180 pounds

Calorie Intake:

• Daily Budget: 1578 Calories
• Food Consumed: 1640
• Exercise: -419
• Net Calories: 1221
• Under by 357 Calories

Exercise:

• Shoulders: Smith Machine Press - Dumbbell Raises - Upright Rows - Dumbbell Shrugs
• Cardio: Elliptical for 12 minutes total
• Abs: 100 crunches
• Total workout time: About 1 hour 

Day 1 - Two Month Get Back In Shape Program

Today is the first day of my "Two Month Get Back Into Shape Program" Now it's not like I am supper out of shape, I have been getting into the gym about 3-4 days per week but I have been cutting corners in the gym doing the bare minimum and my eating could definitely be much better.

To give you an idea of where I was and where I am now... I used to be about 175 pounds with very little fat and now I am about 180 pounds with an overall layer of fat that I would like to get rid of. So does this mean all I need to do is lose 5 pounds of fat to get be right back to where I was? Unfortunately not because I have also lost some muscle over the winter. I'm going to guess I lost abut 5 pounds of muscle and gained about 10 pound of fat.

So I really need to put back on the 5 pounds of muscle and remove the 10 pounds of fat I have gained. Not a big deal because I don't need to diet all that much as I have some energy conversion of fat to muscle that will happen when I start working out more. I will need to stay on a strict eating and working out routine but I really don't mind!

While I'm on this two month journey I will post my successes and hopeful not too many failures along the way.

So far today I have not done a workout but will be doing a light one tonight. I have to keep it light because I just had my last wisdom tooth removed this morning and I'm not supposed to do anything too physical. On the up side, my mouth has been too sore to really eat anything all day so I am ahead of the game with my calorie intake for the day.

Daily Workout - Chest & Back

Over the past few days I did some workouts, one at my home gym doing chest using free weights, and my last workout was actually at Fitness World where I did some back with their Universal pulley machine.

Both workouts where not lengthy ones, more or less maintenance stuff. I am about to embark on a bit of a more regulated workout and eating routine, I will be logging my caloric intake and starting to do more cardio in my workouts. I hope to start this new program after the weekend.

I should be back to my old self in a bout a month or two :)

Daily Workout - Shoulders & Arms with Total Gym

When it get's busy I am sure glad I have the Total Gym, I can get in and out of the gym very quickly but still get a good strength training and cardio workout done at the same time.

Shoulders & Arms:

• Total Gym - Seated Shoulder Press.
• Total Gym - Reverse Shoulder Raises (Lying on Back Upside-down).
• Total Gym - Seated Shoulder Raises (Front to Back).
• Total Gym - Front Seated Shoulder Raises.
• Barbells - Shrugs.
• Biceps: Lying Down Curls with Total Gym. (3 Sets with an increase in the incline each time)
• Barbell Curls - (2 sets)
• Triceps: Seated Overhead Extension with the Total Gym.
• Triceps: Lying Down Extension with the Total Gym.
• Triceps: Rear Extension with the Total Gym.
• Abs: Crunches and Leg Raises.
• Misc. Stretching.

Total workout time: About 1 hour.