Consistent

I don't know how many times I've said it yet, but for long term results, you need to put on long term work. It won't happen over night and one bad day won't ruin the journey. It's hard, very hard, especially at the beginning, but you will love yourself for doing this. Don't focus on the bad things or bad meals, focus on the way you feel after a workout out. Or losing your first few pounds and don't forget that feeling. Hold onto it 

Today's workout:

Seated row:

4 sets 20 reps 40 lbs

Lat pull down:

4 sets 20 reps 40 lbs

Bent over row:

3 sets 20 reps 30 lbs

Pull ups:

3 sets 6 reps 10 lb assist

Seated shoulder press:

4 sets 15 reps 20 lbs

Seated flys:

4 sets 20 reps 40 lbs

Dumbbell curls:

4 sets 20 reps 12.5 lbs

Standing shoulder press:

4 sets 10 reps 12.5 lbs

Chest press on medic balls:

4 sets 15 reps 12.5 lbs

Dumbbell pull over:

4 sets 15 reps 12.5 lbs

Cardio: 25 min interval on the elliptical