Start Date: 3-16-09
Male: 36 yrs old
Starting weight- 211 lbs
Starting Height - 6’0 (I’m hoping to not lose anything here )
Actual Waist-40 1/4
Right Arm un-flexed-14.5
Left Arm un-flexed-13 3/4
Left Arm Flexed-14 3/4
Right Leg (mid Thigh) 21 1/8
LEft Leg (mid thigh) 21 1/4
Right calf (Mid Shin) 15 1/4
Left Calf (mid Shin) 15 1/2
Body Fat % (from a scale that can measure it) 25.7%
Pictures - Done and embarrassing as hell. (will post them later)
Goal: Id like to drop 15-20lbs of fat by the end of the 28 days. I hope to have lost an additional 5-7lbs by the end of phase two.
Day 1 (Mon). Medium 8-9 RM 40 reps per exercise
For the dumbbell squats an 85lb dumbbell
Dumb Bells press 2x 45lb dumbbells
bent over row 2x35lb
Finally the planks-1 min/45 seconds.
30 min NEPA walk
Day 2 (Tue) :
Rest day today. I got my 30 min NEPA walk in today.
Day (Wed) 3- light day 14-16 rep max 50 reps per exercise
Dead lifts- 75 Lbs. Performed approx 6 sets. Feeling it today but I need to work on form for this exercise.
Lat Pull down: 2x 25lb plates - this was too light even for the light day. Need to up this for next week.
Standing shoulder press- I started out with 30lb Dumbbells. I made it to about the 3rd set (about 30 reps) and was completely unable to lift it. I moved down to 25lb and was able to squeeze out the last 20 reps.
Side Planks.- Left side only about 30 seconds.Right side- Made it a bit longer 45 seconds.
NEPA walk 30 min
Day 4 (Thur): Today is very difficult. There’s tons of free solid food at work and the aroma is killing me. Happily it was all eaten by my co-workers before lunch. I’m still hungry on a regular basis. Water helps for sure. I got my NEPA walk in today at lunch. 30 min.
Day 5- Medium 8-9 RM 40 reps per exercise
NEPA walk- 30 min
Sumo Dead lifts-110lbs
Incline Dumbbell Press-30lbs
Lat pull down(Wide Grip)-65lbs
Plank Hold-x2 45sec
Day 6- V-Burn Challenge (5 Circuits 10 reps per exercise)
Estimated Time: 15-20 min
Actual Time: 28
Day 7 - Weigh in
Starting Weight: 211lbs
Day 8: Due to travel I was unable to work out this day. (Monday) I will transition to the t/th/sat regimen to make up for this.
Day 9: Travel extended. No Gym available. I probably should have done a V-Burn but didn’t. I will still attempt to get in the 3 workouts this week. Travel combined with this meal plan is easy and at the same time hard. Especially when you’re expected to eat at business lunches.
Oops I accidentally did the Medium weight instead of the light. oh well…
Dead lift: 135lbs 9,8,7,5,5,5,1
barbell shouldpress,25lbsx2 ,13,9,7,6,5
SidePlanks- I was able to force myself to 1 min on each side! (my new record lol)
Day 11: today is the makeup workout for Monday.
Wow blizzard watch today in Colorado.Supposed to get 18 inches in 24 hours. I decided to go to the gym. But I get to the Gym and it’s effing closed! bah.
NEPA 30 min inside today- Blizzard
Day 12: Medium day.
Some guy at the gym set up a second home in the squat rack today. This is the only place there is a bar that can be used for dead lifts. (24 Hour fitness) I had to do my workout out of order because of it.
Dumb bell press: 2x 40lbs. I think I’ve found the weight I need for this. 10,8,5,3,3,3,3,2,1
Latpull down (wide) 75lbs 11,10,10,9 I could go up here some more.
Sumo Dead lifts, 155lbs 9,8,5,5,5,5,3
Planks: 1m/45sec not much progress here as I was dead tired again.
Day 14: V-Burn
Challenge 23:33 (better than last time)
Day 15: Weigh in
Starting Weight: 211lbs
Actual Weight:206lbs -5lbs
Day 16 Needed to swap this week to tue/thur/sat V-burn Sun.
Day 17: Well even if I’ve screwed things up as I mentioned in my last post at the bottom, on the plus side, I’m getting the weights dialed in.
Dumb Bell squat - 1x 105lb 11,9,8,7,5
Dumb Bell press - 2x 40lb 10,8,5,5,3,2,2,2,3
Bent rows - 2x 35lb 11,9,8,7,5
Planks- 1x 1min 1x30 sec
Day 19 Light day
Rom. Deads - 135lbs 11,9,8,5,5,2
underhand lat pull downs- 115 lbs 10,10,6,5,5,3
BB Shoulder press 2x 25lbs 14,11,5,5,5,5,4,1
Side planks right 1 min left 50 40 sec.
Sumo deads 155 lbs 10,10,9,6,5,5
Pulldowns - 90lbs 11,10,8,6,5,5
Incline DB press- 35lbs x2 11,9,7,5,5,3
Planks- 1min/45sec (these are still pretty tough)
Day 22- V-Burn
Previous best: 23:33
Actual time: TBD