Well, this past weekend was my birthday and it wasn’t very healthy. Over the weekend, I had 3 pieces of cake, 1 piece of cheesecake, 6 pieces of pizza, 6 ribs, some fries, a couple shots of whiskey, a bloody mary, and a bunch of beer.

I gained 2 pounds, but felt like I gained 10 or more. I also haven’t worked out since Wednesday.

I just need to lose 5 pounds this week to stay on target. I will be kicking ass in the gym this afternoon…

I was doing Bench Presses yesterday and looked back in my journal. I have lost at least 50 lbs of strength on my bench. It is depressing looking at my 2008 pictures and what I was doing in the gym at the time. I just hate losing so much so fast.

I just keep telling myself how fast time flies and if I just stick with it, I will be there again in no time. I have set some aggressive weight loss goals (will think of some strength ones later). My goals are simple, get out of the 180′s by the end of January, get out of the 170′s by the end of February, and get out of the 160′s by the end of March. The goal is to hit 155 by Tax day (April 15th).

I bought an 18 month gym membership at Anytime fitness (paid in full for the 25% discount). No more excuses, I have a gym membership and weights at home.

I went to the gym yesterday and got a great workout. I can’t wait to go after work tonight for another one…

I am going to go to my old gym after work today and negotiate a price. They offered me $32 per month, but never said anything about signing up fees of any sort. Either way, I am joining, I want to hit it HARD like before…

I have been getting weak workouts at home, but at least I have been working out, right?

Before I talk about it, I just wanted to say that I still believe that doing a full body workout 3x a week is still the best at burning fat…
…with that said:

I created this workout a long time ago, so it isn’t technically new. It is the last workout that I did during Feb/Mar 2008 that helped me get to where I was at in the middle picture (sidebar).

The workout is based on muscle recovery. I give the big muscles (Chest, Back, Legs) a rest for 3 days between workouts. The small muscles (Bi’s, Tri’s, and Shoulders) get 2 days between workouts. I then alternate Abs and HIIT every other day.

You end up working out every day of the week, and the workouts do not repeat for 12 days. Every fourth day just so happens to be an easy day to focus on Shoulders, Biceps, or Triceps.

Here is an image of what the remainder of January would look like:

I was working out my shoulders in the basement last night, it wasn’t a good workout. I kept thinking about how much better of a workout I get at the gym. I hate making mistakes, but I have to admit it when I do. I think I made a mistake quitting the gym and buying gym equipment. The equipment cost me at least 5 years worth of gym membership dues so I didn’t really save money.

I am thinking about re-joining the gym. The good news will be that I have a back-up gym (at home)…

Well, we went out of town, so it was too hard to keep track of what I ate. I didn’t do too bad, I had 3 slices of some awesome pizza though. I only had a couple of beers. Next weekend will be tougher with my Poker party. I guess I will just have to hit it hard this week.

Good news is that I am on pace, I have lost 2 lbs this week (was hoping for more as it was my first week). Overall, I know I didn’t hit it that hard last week. Posting my picture has helped motivate me though…

Totals (1395 Calories, 52g Fat, 161g Carbs, 83g Protein, 16g Fiber)

6am Cereal (300 Calories, 3g Fat, 69g Carbs, 9g Protein, 8g Fiber)
6am 8oz Milk (110 Calories, 3g Fat, 13g Carbs, 8g Protein, 0g Fiber)
7am Yogurt (80 Calories, 0g Fat, 15g Carbs, 5g Protein, 0g Fiber)
8am 1oz Almonds (170 Calories, 16g Fat, 5g Carbs, 6g Protein, 3g Fiber)
9am Carrots (35 Calories, 0g Fat, 8g Carbs, 1g Protein, 2g Fiber)
11am Yogurt (80 Calories, 0g Fat, 15g Carbs, 5g Protein, 0g Fiber)
1pm 1oz Almonds (170 Calories, 16g Fat, 5g Carbs, 6g Protein, 3g Fiber)
4pm 2 Fried Chicken Legs (240 Calories, 14g Fat, 0g Carbs, 28g Protein, 0g Fiber)
7pm 1 Beer (100 Calories, 0g Fat, 25g Carbs, 0g Protein, 0g Fiber)
11pm 1 Fried Chicken Thigh (110 Calories, 6g Fat, 0g Carbs, 15g Protein, 0g Fiber)

Totals (1190 Calories, 64g Fat, 73g Carbs, 83g Protein, 6g Fiber)

6am Yogurt (80 Calories, 0g Fat, 15g Carbs, 5g Protein, 0g Fiber)
8am 1oz Almonds (170 Calories, 16g Fat, 5g Carbs, 6g Protein, 3g Fiber)
11am Carrots (35 Calories, 0g Fat, 8g Carbs, 1g Protein, 2g Fiber)
12pm Yogurt (80 Calories, 0g Fat, 15g Carbs, 5g Protein, 0g Fiber)
1pm Tuna Creations (225 Calories, 8g Fat, 5g Carbs, 33g Protein, 1g Fiber)
5pm 1 Beer (100 Calories, 0g Fat, 25g Carbs, 0g Protein, 0g Fiber)
5pm 5oz Salami (500 Calories, 40g Fat, 0g Carbs, 33g Protein, 0g Fiber)

Todays workout got cut short, but it sure felt good.

I only did two trisets of the following:

Swings with 50 lb Kettlebell for 15 reps
Pushups for 20 reps
Close Grip Bench Press with 100 lbs for 18 reps