One month fitness challenge
Well I'm going to put it all on the line after christmas and make my new years fitness resolution. I'm going to mexico in febuary and I have to be buff. So after the holidays with all my "slacking" read eating alot of junk food! I'm going back on track with my fitness and dieting and am going to go on a one month challenge and see what kind of results I can pull out in a short time as far as muscle gains and fat loss.
I checked in at a bodyfat of 14% today, chips are a plenty during christmas! SO was pizza, ice cream and all kinds of cookies. Even Trainers have to let go some time! This is at a bodywieght of 184.4. So I am tightening up the diet by starting to make sure I eat solid protein instead of so many shakes! And am adding in an additional 2 sessions of cardio to the 3 I do already.
I will be doing a three way split training routine using supersets of isolation exercises followed by a compound exercise.
I have 25 pounds of bodyfat now and 159 pounds of muscle. So those are going to change. Cardio will be commando cardio three times a week and 2 sprint sessions.
So enough talk, Off I go to plan my meals for tomorrow. Chest and back have been trained today already, and it was a good one. Tomorrow will be commando cardio and thats it besides personal training.
More updates later....any one else up for a one month fitness challenge?
I checked in at a bodyfat of 14% today, chips are a plenty during christmas! SO was pizza, ice cream and all kinds of cookies. Even Trainers have to let go some time! This is at a bodywieght of 184.4. So I am tightening up the diet by starting to make sure I eat solid protein instead of so many shakes! And am adding in an additional 2 sessions of cardio to the 3 I do already.
I will be doing a three way split training routine using supersets of isolation exercises followed by a compound exercise.
I have 25 pounds of bodyfat now and 159 pounds of muscle. So those are going to change. Cardio will be commando cardio three times a week and 2 sprint sessions.
So enough talk, Off I go to plan my meals for tomorrow. Chest and back have been trained today already, and it was a good one. Tomorrow will be commando cardio and thats it besides personal training.
More updates later....any one else up for a one month fitness challenge?
12 Comments:
Forgot some measurements:
Shoulders-42 5/8
Waist- 32 5/8
Arm -16
Hips - 38 1/8
THigh - 21 above knee
Calf- 14 1/2
And all the skin fold measurements that noone cares about except me!
Lets Get It On!
Wednesday January 5 2005
Everything is on track so far for fat loss and muscle gains. Diet still needs tweaking. Got in commando cardio this morning. Trained legs yesterday;
Leg extension supersetted with squats 4x12 reps
Hamstring curls supersetted with lunges 4x10-12 reps
Seated calf raises 4x12 reps
followed by 15 minutes of max output cardio.
Next on the training program is arms and shoulders with cardio. Cardio right now is level 3 on the bike at 90 rpm, each time I try to go farther or burn more calories. Once I maintain 100 rpm for a full 15 minutes of cardio, I will go to level 4 on the bike.
Thats it now for the update on my one month fitness challenge.
JANUARY 5, 2005
Here goes nothing ...a challenge to myself and to BODYCHANGER for the next month . We all endulged in all the wrong food groups over the holiday season and the time to correct the results is at hand .
At the moment I am not sure of bodyfat % or all my measurements , but will enter those here on Saturday once I know exactly where they are to be measured . I do feel that this will be a way to see my changes after a month once I have to redo my measurements . This is a challenge to myself as well to lose bodyfat and show a significant muscle mass increase in a month .Even the smallest loss of bodyfat or added muscle will be a WINNING NOTE for me .
Guess I would like to see a significant growth in my upper body measurements as my legs are already feeling solid and strong and the abs could do some more work for sure no matter if it is painful ...hahah
At the moment , I attend to COMMANDO CARDIO classes per week , attend 4 weight training sessions ( similar to BODYCHANGERS routine ) and walk about 7to 8 km per day .
One of my longterm eventual goals will be to increase my weight to about 200 lbs ( muscle of course ) and lose body fat .
I WANT TO ...I MUST DO.....I WILL DO IT !!!!
weight and measurements will follow
DETERMINEDONE ( Larry )
Training on close to the same program as your Ray. See what happens over the next couple of weeks. By the way, whats is a v-sit?
January 8, 2005
Well ...just finished workout and got measurements and the GREAT surprise that I am not far off where my percentage of bodyfat should be only 4.5 % off (I believe)...good to see those numbers .
Was at gym last night working shoulders/chest and think I will increase wgts next time ; instead of 3 sets of V-SITS and DIPS ...did 4 sets & added weight to standing presses( felt good , but soreness is setting in shoulders ). I also got on bike at end of workout ( Ray's inspiration for this ) again to burn fat ( increased from program 2 to 7 and back again for a period of 15 min -20 min ).Sure caused the sweat to pour out - time to get tougher with myself ; more like Ray would force me to do ...tough but worth it !!!
MEASUREMENTS are as follows : shoulders - 46
waist - 34 1/4
arm - 14
thigh - 20 1/4
calf - 14 1/2
* 175 lbs total weight = 34.65 lbs body fat + 140.35 # muscle which means 19.8 % BF
SHORT TERM GOALS ( 1 month ) - I want to convert additional weight bodyfat to muscle ( lose addt'l 4.5 % BF ), increase upper body strength ( even moderately to start and start to show minor increases in upper body mass in particular ( smallest increase would be good ) and then lower body
LONG TERM GOALS - would like to gain more body mass - up to about 200 LBS in total body weight would be nice - time to PUSH self harder ....
Till next time ....
Larry
Sunday morning, heading off for chest and back soon. Was going to do them yesterday but friday's shoulder and arm routine would have made me useless as my biceps were so sore. Usually I would have done it anyway, but I'm going against my usuall workout instincts of "better to wear out than rust out" and playing by science. If it is reall sore...its not healed. If your workout isnt healed...your not getting better. Your still in repair mode.
I think I'll make a list of supplements that I am using to help every one else out too.
Congrats to larry. I was impressed to see how he looked after all the training we have done together. I've never seen the guy with his shirt off! But doing the measurements and bodyfat test yesterday, I'm quite proud of myself as a trainer!
Looking at your post Larry....if you get to 14% and 200 pounds. I'VE DONE ALL I CAN DO AS A TEACHER! Your there! There is not much fitter after that buddy.
Enough talk.......time to workout. Teach what you do and do what you teach.
Well that was an interesting workout. You know the sound of wet paper ripping? Yup, heard that in my bicep as I was doing incline flyes. Freaked me right out, thought I torn my bicep. So I pull a cold pack on it and there is no bruising and it only hurts a little to straighten it.
Just goes to show you, trust your training instincts. I knew they were sore, but I trained anyway. Stupid. But thats my way.
I ended up having a good workout, the cardio at the end always gets you sweating and makes you feel like you did your job.
Today is monday, so commando cardio tonight. Hope the arm holds up.
Keep pump'n
January 11
Well workout yesterday went well except for having to use less weight for preacher curls ( biceps were tired from doing the chinups first) . The first time for doing "straight arm pulldowns " and feel it today - muscles just under shoulder blade /armpit are almost sore to touch .....but feel good about it tho . The bike after workout was not as good as today's bike after workout because I used different bikes ( level 7-8 on bike yesterday was probably more what level 3 is on other bikes ) . Commando cardio ....arrgh ...really took alot to get oxygen into the lungs , perhaps because it's the end of cold virus , but seemed to recover quickly ( READY FOR THURSDAY COMMANDO NOW ...hahah)
Tonights workout went well - started with standing press and increased weight on a couple of the routines - feels so satisfying when that happens ! Dips seem to be getting easier , but did them till failure and bike at end of workout - what a difference from yesterday ( burnt twice the calories in less miles )
Now to rest up for yoga tomorrow and COMMANDO on Thursday -- yeaahhhh !!.( sick person !) but feel good tho too !
Sounds like ol' Larry is doing just fine! I see the attitude going hardcore, sometimes (most times) thats what it takes to get anywhere with fitness. Especially this one month challenge..time will be up before you know it!
Supplements I'm taking: (not what YOU should take, thats between you and god!)
CLA
Ephedrine and caffine stack
Protein
B complex
Multi vitamin
C
Zinc
creatine
glutamine
Melatonin
Weight workouts are on track, commando cardio this morning was a bugger with the sore legs from yesterday.
4 sets of leg extensions with full deep squats
single to double leg curls
Seated calf raises
Felt like I was doing class on tree trunks this morning!
BUt the best part is......We get to do it all over again in commmando cardio tomorrow night. AM I complaining? Nope, cause I'm going to be mean, lean and full of gasoline.
Its a good thing only the strong survive and not the smart or I would have been done long ago!
Been faithfull with the cardio but had to get off the bike...its so dang boring! So now I'm doing sprints. Incline 7 and speed 7 for 1 minute up and 1 minute down seems to be doing the trick....gotta go client just arrived. I'll post later again!
January 15
Well just finished workout w/Ray today ( arms and back ) and decided that I have ANOTHER MINI GOAL to meet ( after doing the pull-downs I want to be able to stay where I was at when doing chinups without having to adjust weight to make it easier- till this point the pull-downs have been exhausting the biceps I guess ). So , I will try to meet this goal before the 1st week in February - REALLY GOT TO GET MYSELF MENTALLY AROUND THIS ONE !!
And the shoulders should be sore by tomorrow as they are already getting sore right now @ base of neck )- did bike thing afterwards(duration TO A TOTAL of 16 min) alternating between level 3 & 4 for 1 min each level & could see increase in amount of calories burned .
Did commando cardio Thursday Jan 13 and I actually felt not too bad afterwards - think I am gettin more oxygen into the lungs again - since cold virus, but it was still tough - can feel the gradual changes in stamina. Think I need to try to focus more on breathing during cardio and trying a couple of yoga techniques to try to recover quicker ( when I am pantin like a dog ...hahaha)
Friday - Jan 14 - worked on legs and actually increased the weights on a couple sets ( squats & standing calf raises) again and felt good about that - felt so good I want to try to increase weights again next time - perhaps 5 plates on leg press and maybe 135 on squats ......will have to see how I feel .
I wonder too how come nobody else is trying this challenge thing - seems to encourage me a bit too once I put down in words what my short term and long term goals are - something to grasp I guess - GOTTA TRY !!!
till next week
Larry
Well it looks like larry and I got quite the dialogue going on...so time to start a new page and the post will continue there. Lets call this fitness blog...Fitness Challenge Part Two!
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