Wednesday, December 29, 2010
Tuesday, December 28, 2010
Dumbbell Incline Chest Press
12x40(ea) 10x50(ea) 8x50(ea) 6x55(ea) 12x45(ea)
Dumbbell Incline Chest Flys
Lever Shoulder Press
12x60 10x75 8x90 6x105 12x75
Lever Lateral Raise
Lever Seated High Row
12x90 10x110 8x130 6x150 12x110
Lever Seated Row
12x30(ea) 10x35(ea) 8x35(ea) 6x40(ea) 12x30(ea)
Cable Pull Down with Rope Attachment
12x100 10x120 8x130 6x150 12x120
Cable Forward Triceps Extention
(ea)= each hand
My 10K is in 17 days and I excited to be almost done with my training. I was doing 14-15 miles a week till I hurt my foot. I have done 5-6 miles a week the last few but I am kicking it into overdrive the next 2.5 weeks to see if I can get my distance back up. I am not worried about speed just finishing. I have been doing one UBWO a week to keep my strength and I am looking forward to starting a challenge on 1-17-11. Running has been nothing like I expected. I figured I would lose weight and some muscle but I have put on 8 lbs in 8 weeks and half of it is muscle.
Monday, December 27, 2010
Saturday, December 25, 2010
Tuesday, December 21, 2010
Monday, December 20, 2010
Good Afternoon (coffee is good any time)
My fiance is done with her semester and we get to spend the next month together. She was looking at pictures last week and got inspired to do a challenge starting today. I plan to do the resistance training workouts with her and my 10K training on her HIIT days. I am super excited she is motivated on her own. She said she wants to do two challenges between now and our wedding in 26 weeks.
Wednesday, December 15, 2010
Only 7 people showed up to spin class, there are usually 19.
Today for lunch at the office we had chili. It was made from left over fajita meat from our office Christmas party this past Saturday. Yoga and chili made from 4 day old meat is not a good idea...
Tuesday, December 14, 2010
My BFL Anniversary Workout 12-14-09 to 12-14-10
Alternating side raises
(3 sets) 12 reps 15 lbs, 12 reps 15lbs, 10 reps 20 lbs
Alternating front raises
(3 sets) 15 reps 15 lbs, 12 reps 15 lbs, 12 reps 20 lbs
Seated rear lateral raises
(3 sets) 12 reps 15 lbs, 12 reps 15 lbs, 12 reps 20 lbs
Dumbbell shoulder press
(1 set) 12 reps 30 lbs each hand
Incline dumbbell chest press
(5 sets) 12r 35 lbs x 2, 10r 40 lbs, 8r 45 lbs, 6r 50 lbs, 12r 40 lbs
Incline dumbbell flys
(1 set) 12r 30 lbs per arm
Lever Front Pulldown
(5 sets) 12r 105 lbs, 10r 115 lbs, 8r 125 lbs, 6r 140 lbs, 12r 115 lbs
(1 set) 12r 110 lbs
(4 sets) 12r 30 lbs, 10r 35 lbs, 8r 40 lbs, 6r 40 lbs
(1 Set) 12r 60 lbs
Dumbbell lying triceps extension (Skull crushers)
(5 sets) 12r 50 lbs, 10r 60 lbs, 8r 70 lbs, 6r 90 lbs, 12r 50 lbs
Standing dumbbell triceps extention
(1 set) 12r 50 lbs
One year ago today I started my first BFL challenge. Right now I am 6 lbs heavier but in better shape cardiovasularly and more muscle mass. BFL provided me structure with a simple laid out plan to follow. The guestbook provided with motivation and the website you see today is way more advanced. I continue to use what I learned thru BFL because I believe it is "For Life" and just just a tool to get in shape only to come back later out of shape for another go round. I plan to do atleast one active challenge a year. I find the forum and more so the people in it help motivate, inform, and stay focus. Thanks you Body-for-Life and thank you to those who actively post here.
Monday, December 13, 2010
Saturday, December 11, 2010
Friday, December 10, 2010
Thursday, December 9, 2010
We ended to workout doing his crazy Ab exercise. I think he might be one of those people who doesn't know that you can't stop reduce and that "Abs are made in the kitchen"
Wednesday, December 8, 2010
I was worried that my sore shoulders and triceps would affect my yoga practice. I had to do a few modified poses and mainly the ones using the core. I felt so great afterward.
Tomorrow I think I am going to workout with Patrick again. I want to do Back and Biceps but lower body will be fine.
Tuesday, December 7, 2010
We started out with forearms and shoulders. He handed me a 15 lb dumbbell and said he found a new exercise. You take one dumbbell in both hands and stick your arms straight out from body parallel to the ground. You use your hand to roll the dumbbell like a wheel rolling away from your body for 30 seconds. We did two sets and it was hard to fit both of my hands because they are kinda wide but I could feel it was effective.
Next we did 2 sets of 15 side raises and front raises. Then we went to the military press (always leaves me with DOMS). He said we should start with just the bar since it has been a few months. I insisted we put 2.5lbs on each side just to have something. We ended up doing 6 sets in a pyramid (5, 10, 20, 30, 40, 10lbs).
Next we moved to the bence press (my favorite thing about not exercising alone) we put 25 lbs on each side and Patrick said to do one full range of motion rep follow one pushing only halfway up. It was really tough and I had to focus on form and the breathing felt weird. We did 2 sets at 50lbs then 1 set at 40lbs. After this we were going to do decline press. The only decline bench was taken so I suggested to use an adjustable bench and two dumbells. We did 3 sets (35 lb each hand then 40 lb and 45 lbs).
Next we did our tricep workout. Using a 50 lb fixed weight barbell we did skull crushers followed by tricep dips on the side of the bench. We did 3 sets with the 3rd dropping the weight to 40 lbs and doing 15 reps.
At this point I thought I was done because I am not usually at the gym past 8pm. Patrick wanted to show his new AB workout routine. His discription sounded tiring. I tried to start it but doing sit-ups with a weighted ball proved too be too challenging. I did my own Ab workout of just body weight crunches then I called it a night.
I left gym with a feeling I had not felt in a while. Muscles sore and pumping with blood and I remember why I loved it in the first place. I plan to continue working with Patrick atleast one day a week.
Monday, December 6, 2010
Saturday, December 4, 2010
Friday, December 3, 2010
I was obese for about 9-10 years. At the age of 12-13 I started to gain weight. I remember when I was in 5th grade (age 10-11) I weighed 95 lbs and about 5 feet tall. By 7th grade I reached my current height of 5'7". In 8th grade my weight and locker number were to name 186. Sometime between ages 15-16 I passed 200lbs. My junior year I was 245 lbs. In college I am sure I gained more based off how I looked in pictures but never set foot on a scale. When I was 23 I gave up fried foods for lent and then tried to keep it up afterwards. I got a new job when I was 24 and I started eating Subway sandwiches on my lunch break and my desk was up a flight of stairs. After 3 months I had dropped 9 lbs. My lease ended and I moved closer to work. I decided that the move was a great time to develop new habits. I joined a gym down the street and they asked if I wanted to do a 90 day commitment with a personal trainer. I had some extra money saved and said yes. Over the 90 days I was given a new trainer and I dropped 25 pounds. Hurricane Ike hit and I had to go work in the field for 2 weeks and during that time my trainer broke her foot. When I got back she has decided to stop training and I stopped going to the gym. I decided to give up all meat except fish, eggs, and dairy as a 40 day challenge. My roommate and I got in an argument and got in my car and drove off. I passed my gym and thought, "That is where I should be." I did a u-turn, went home and changed clothes. When I got to the gym my original trainer was there. He asked how I was doing and I told him I had not been going much recently. He offered me a 6 month contract at a reasonable price working with him once a week. I decided to do it and we met every Wednesday. I turned 25 and when the New Year started my family decided to have a Biggest Loser contest. I set a goal of a pound a week for the 20 week challenge. I started at 229 and by May I was 209. During those 5 months I decided to buy a house and I met my future fiancée. I stayed with my trainer for 4 more months. In August I bought a house further away from work. I kept meeting with the trainer since my contract with him did not end for another month. On my last session with him I weighed 191 just one pound from the original goal he set for me. I decided that 190 would be my new ceiling weight and as long as I weighed myself once a week it would not creep back up on me. I found a new workout routine online and worked out 4-5 days a week for a few months. While reading articles on bodybuilding.com I found one about how a guy won the Body-for-Life challenge. I looked it up and I liked the program. I bought the book and asked my girlfriend and another friend to try it with me. My friend decided to train for a 1/2 marathon but my girlfriend and I started it 11 days before Christmas. It is a 12 week exercise and nutrition program. I was highly motivated and stuck with it pretty much by the book. I started to have a short temper but my body fat percent was dropping pretty fast. After 7-8 weeks I changed the diet to help with my mood. I started the challenge weighing 182 lbs with 17.9% body fat and ended at 172.6 lbs and 15.2% body fat. My goal was 10-12%. After the challenge I lost motivation and gained back to 183 lbs over 4 months. I started another 12 week challenge in July but I was not strict on the weekends and incorporated Spin class and yoga and ate more food. I ended my second challenge at 179 and today 2 months later I am at 184.
Minus a few lazy weeks this past summer I have been working out 4-6 days a week for a long time. I can't maintain my goal weight nor can I seem to lose the last of my abdominal fat. 3 people in my office have had success with the HCG diet. There is a 21 and 42 day cycle. I only need to lose 15-20 pounds so after Christmas I want to try the 21 day cycle. I tract my body fat percent and will determine if I lose any muscle mass. I plan to take pictures and maybe even video blog the process.
1995 – 95 lbs
1998 – 186 lbs
2001 – 245 lbs
2008 – 255 lbs
2009 – 190 lbs
2010 – 173-184 lbs