Biotest

I WILL Get Under 200lbs This Summer

Day 1:

NEPA: Walked 4.5miles @ 4.3mph and 3% incline

Weights:

Front Squat: 135x5,5,5,5
Pullup: BWx5,5,4,3,3
DB Bench: 85x5,5,5,5
Ab Rollout: BWx10,10,10

Measurements:
AGE 34
WEIGHT 223
NECK 17
SHOULDERS 53
CHEST-UPPER 46
CHEST-LOWER 45
WAIST-NAVEL 40.5
WAIST-LARGEST 40.5
HIPS 41.75
ARM L 14.5
ARM R 15
UPPER LEG L 24.5
UPPER LEG R 24.5
CALF L 16
CALF R 16
ANKLE L 9
ANKLE R 9




Day 2:

Last night went Spectacular.

NEPA: Walked 4.2 miles @ 4.3mph and 3% incline.
Will walk again for 30-40 minutes on my lunch hour.

NEPA take 2: Walked 2.4 miles @ 4.3 & 3%

I like Plazma and all, but miss having Surge after workouts.

DAY 3:
The dreaded day 3…

NEPA: Walked 5.0 miles @ 4.5 mph and 1.5% incline

Have a very busy day planned today ( day off of work )

Will log strength workout later today.

Day 3 weight workout:

Reverse Lunge w/ 45s: 10,10,10,10
BB BOR: 135x10,10,8,5,5,2
BB Push Press: 115x10,8,8,6,6,2
BB Curlz: 80x10,10,7,7,6
Reverse Crunch: 10,10,12

DAY 4:

NEPA: Walked 6.5 miles @4.3mph 3% incline.

DAY 5:

NEPA: Walked 4.5miles @ 4.3mph and 3% incline.

Lifting #2

Deadlift: 225x10,10,10,10
Dips: BWx10,10,8,6,6
Lat Pulldown: 140x10,8,8,7,6,5
Hand Walkout: BWx10,10,10,10

Feeling pretty pumped up during the workout.

Decided to drink some Suge for the workout.

DAY 6:

NEPA: Walked 4.3mi @ 4.3mph&3% incline.

Will do V-diet challenge later today.

V-DIET CHALLENGE: 32 MINUTES.

DAY 7:

Measurements:
AGE 34
WEIGHT 217.5 (-5.5LBS)
NECK 16.5 (-.5")
SHOULDERS 52 (-1")
CHEST-UPPER 45.5 (-.5")
CHEST-LOWER 44 (-1")
WAIST-NAVEL 39.5 (-1")
WAIST-LARGEST 40 (-.5")
HIPS 41.25 (-.5")
ARM L 14.75 (+.25")
ARM R 15.25 (+.25")
UPPER LEG L 24 (-.5")
UPPER LEG R 24.25 (-.25")
CALF L 16 NO CHANGE
CALF R 16 NO CHANGE
ANKLE L 9 NO CHANGE
ANKLE R 9 NO CHANGE

Total inches lost: 4.75"
Around fatty areas: 4.75"
Total inches gained around muscular areas: .5"
Non consequential inches: .5" around neck.

NEPA: Walked 4 mile @ 4.3&3% incline

DAY 8 :

NEPA: Walked 4.5 miles @ 4.3&3%

STRENGTH TRAINING:

Front Squat: 145x5,5,5,5
Pullup: BWx5,5,4,3,3
DB Bench: 80sx5,5,5,4,1
AB Rollout: BWx10,10,10

those are some serious walks - you are motivating me! under 200 is a shared goal

DAY 9: Walked 5 miles @ 4.4-4.5mph and 2-3% incline.

Get to it thegymismyshrink. You can do this. I function best between 190 and 210.

One thing that helped me so far during this diet is that I wrote on the mirror the following:

  1. I WILL succeed.
  2. I WILL NOT fail.
  3. I WILL build my godly foundation.
  4. I WILL persevere.

A little picture update.

It is truly AMAZING what getting rid of bloat can do for your physique.

DAY 10
Nepa: walked 4.4 MI @ 4.5 kph & 3%incline
Played basketball game for 40 minutes

DAY 11:

NEPA: Walked 5.5miles @ 4.3mph and 3% incline

I have to admit I derailed last night.
I overdid it by playing basketball full court press with my nephew yesterday as well as walking and working outside in the sun all day. I also did my weight workout, but in the middle of my push presses I felt a twinge in the middle of my shoulder blades. I then stopped the workout immediately and will finish up today. It was towards the end of the day so I chalked it up to just being worn down.

My derailment amounted to eating almond butter, 3 large handfulls of deluxe mixed nuts and 10 small cracker sandwich things (approx 800-1000 calories).

Still disappointed, but all things considered won’t make a large difference over the course of the 28 days. Back on track and hopefully stronger than before. This is always the point in the diet where i screw up, but I have two co-workers I am doing it with this time around and know that I will stick with it for the 28 days.

I will log my strength workout later today once I complete my sets/reps.

Reverse Lunges: 40sx10,8 30sx10,10,2 (the basketball jumping really killed my legs, couldn’t stay with the 40s and they are burning today.)
BOR: 145x10,10,8,8,4
Shoulder Press: 105x10,10,10,8,2
BB Curlz: 90x10,10,8,7,5
Situps straight leg: BWx10,10,10

Day 12

Nepa: walked 4 miles @ 4.4mph & 3% incline

DAY 13:
NEPA: Walked 4 miles @ 4.3&3%incline.

DAY 14:
NEPA: Walked 2.5miles @ 4.5-4.6mph and 3% incline. Will log more walking later today.

V-diet challenge: 28 Minutes.

Measurements:
AGE 34
WEIGHT 219 (-4LBS) That is a 1.5 lbs gain from week 1 LOL haha
NECK 16.25 (-.75")
SHOULDERS 52 (-1") no change from week 1
CHEST-UPPER 46.25 (+.25")
CHEST-LOWER 43.5 (-1.5")
WAIST-NAVEL 39 (-1.5")
WAIST-LARGEST 39.5 (-1")
HIPS 40.5 (-1.25")
ARM L 15 (+.5")
ARM R 15.5 (+.5")
UPPER LEG L 23.75 (-.75")
UPPER LEG R 24 (-.5")
CALF L 16 NO CHANGE
CALF R 16 NO CHANGE
ANKLE L 9 NO CHANGE
ANKLE R 9 NO CHANGE

Total inches lost: 7"
Around fatty areas: 7.5"
Total inches gained around muscular areas: 1.5"
Non consequential inches: .75" around neck.

Even though no massive weight loss, still gains in muscular areas and loss in body fat. Body comp is getting better as you can see from the picture I posted earlier this week.

DAY 15:
NEPA: Walked 4.5miles @ 4.3mph and 2% incline.

Tweaked my back between my shoulder blades today. AWESOME!

DAY 16:
NEPA: Walked 7 miles @ 4.3mph and 3% incline

Not lifting today since my back tendon/muscle is still healing.