Today was kind of a disappointing day. I did my chest workout, the ab workout I’ve been doing and then some cardio. All was going great until my last set of flat bench. My fiance’ wanted me to try for 105 two times since I did 100 lbs the week prior. I failed. 
I had been doing chest twice a week though, and this last time I waited 7 days before doing chest again so now I’m going to make sure I am doing it twice per week until I am able to bench my bodyweight.
Here’s the complete workout:
Flat Bench -
- 40# x 12 reps
- 50# x 10 reps
- 60# x 8 reps
- 70# x 6 reps
- 80# x 4 reps
- 90# x 2 reps
- 105# x 0 reps (maybe a 1/2 rep – it was HEAVY!)
Ab workout -
- Bicycle Crunches – 3 sets x 15 reps
- Exercise Ball Roll-ins – 3 sets x 15 reps
- Hanging Knee Raises w/5# dumbbell – 3 sets x 15 reps
Cardio -
- Walk @ 4.2 mph for 20 minutes
I think I’m going to do chest again on Monday so we’ll see if I can get back up to benching 100 lbs!
I am a healthy person. However, I am trying to lose about 6 lbs that I gained from travelling extensively for a few years. I am used to running at relatively high speeds. I am wondering, is it better to do your cardio at a high speed or at a slower speed for the purpose of losing weight?
The best type of cardio for fat loss purposes is high intensity interval training (or HIIT). I have several of these articles/workouts on my blog.
An example would be to work hard for about 30 seconds (ex. sprinting) and then walk for 30 seconds to one minute. There are so many different variations you can do with HIIT.