13 weeks to my weight loss
 

Started the diet portion about 2 1/2 weeks ago with an exception of about 4 days when I had the flu. The flu put off the workout part by about a week to week and a half.

Last night was my first lifting under the workout.
Weights were all over the place as it was my first night and I don't have a spotter, so I noticed I was very light on some exercises and over on others as I got worn-out.

5 minute eliptical

Decline bench 100
Wide grip pulldown 80 lb straps

Incline Bench 100 1 1/2 pumps ( This was in error, but o'well)
Pull down with 100 lb strap

dumbell bench 35 lb
bent over row 60 lb

side laterals 10 lb

front raises 10lb

rear delt lats 10 lbs

squat bar shrugs

5 minute eliptical
I got a good workout but could have been so much better. I have figured out the weights I need ( to be able to complete 3 sets with higher reps and SS with other workouts). Of course it gets much harder with each exercise because you are overloading one muscle group. I'll get there and take this for a 1st workout.

Last night was a much better workout. THink I got my weights much more in-line with what they should be.

5:30 min on the eliptical

Barbell curls 40 x 4 sets
dips x 4 sets

one arm preacher curls 20 x 4 sets
one arm dumbell extensions 20 x 4 sets (Think I should have gone heavier here)

Incline dumbell curls 20 x 4 sets (Couldn't finish the reps on the 4th set.)
Tricep press down 80 lb band x 4 sets

curl bar reverse wrist curl 35lb bar x 4 sets
curl bar wrist curl 35 lb bar x 4 sets

6 min on the eliptical

I felt really good after last nights workout. Was a little sore in my triceps but that's good right?
Does or has anyone else experienced terrible muscle cramps about 2 to 3 hours after working out? THe last 2 nights I have been awakened by cramps in my lower back, shoulders, and sides of my stomach. After walking around for about a 1/2 hour last night I was able to make them go away. Googled it and found that when on a low carb diet and you carb up after a workout the muscles for some reason will cramp. Anyone else experience this?
Tonight is cardio and I think I'm gonna change up the workout and do an hour on my mtn. bike instead of the eliptical.

Missed posting for a few days but have done the workouts. I'll post them just to keep the journal uptodate for myself.

Leg raises 30 static hold for 30 sec
crunches 20
twisting crunches 20, 20
crunches 20
eliptical 30 mins

felt great after today's workout!

Squats legs shoulder leg apart 12-10-15 130lbs
Squats legs wide toes out 12-10-15 120lbs
Squats legs close (ski position) 12-10-15 120 lbs

calf raises 20 15 12 10 s 40lbs
reverse calf raises bw 30 25 20

program says take 1 day off but I had to take 2 because my legs were so sore and i wouldn't have been able to work out until late in the evening due to family responsibilities. Figured better to take a day off and not get hurt.
Weight check down 7 lbs
Morning run 15 mins

Decline bench 100 15-10-12
Wide grip pulldown 80 lb straps 15-10-12

Incline Bench 100 12-10-8
Pull down with 100 lb strap 12-10-8

dumbell bench 40 lb 10-8-6
bent over row 35 lb 15-12-15

side laterals 10 lb 12

front raises 10lb 12

rear delt lats 10 lbs 12

squat bar shrugs 35 lb 15-3-20-6-25-9

5 minute eliptical
1 min backward

Felt good after the workout today. 2 days rest was probably a good thing.

Eliptical 5 min
1 min reverse

barbell curls 50lb 12-10-8-10
behind the back dips bw 12-10-8-10

1 arm preacher curls 16lb 12-10-8-12
1 arm dumbell ext 20lb 12-10-8-12

incline dumbell curls 20lb 12-10-8-12
tricep press down 80lbband 12-10-8-12

curl bar reverse wrist curls 35lb 20-15-12-10
curl bar wrist curls 35lb 12-15-12-10

Eliptical 5 min
1 min reverse
Great workout today, not rushed and felt like I got every bit of benefit I could!

What workout program are you doing? I feel like an arms day is not optimal when worrying about weight loss.

13 week fat burn workout

Just a quick question, did you train and bulk up prior to this cutting phase or is this your first time hitting the iron?

Gregismo,
This is not my first time lifting, however i hadn't hit the gym in about 6 months prior to starting this. Trying to drop some lbs with this program then I plan to do a bulk program at the end of summer. I know this will take a couple years to get back to where I want to be but after a lot of research felt this was the best place to start. Any ideas or suggestions are welcome!!!!!!