Physical:
• Weight: 193 lbs (loss of 7 lbs total)
• Body Fat: 24.9% (loss of 3.5%)
• Waist Size: 35 in (inch lossed)
• Shoulder Size: 50 in (no change)
• Chest Size: 45 in (no change)
• Arm Size: 16 in (inch gained)
Nutrition:
• 1-2 12oz soda's this week
• 2 Fast Food/Restaurant Meals this week
• 1700 Calories per day
• 2-3 fruit and vegetable servings per day
• Seldom unhealthy snacks and sweets
Current Habits:
• 3 Days of weight training
• 4 Days of cardio training
• Some works outs at work (jogging, sit-ups, and push-ups)
• 2-3 hours of television per day
• 1-2 hours of house/yard work per day
• 6-8 hours of sleep every day
GOALS SET FOR 15 WEEKS
Physical Goals:
• Weight: 180 lbs
• Body Fat: 15 %
• Waist Size: 32 inches
• Shoulder Size : 58 inches
• Chest Size : 50 inches
• Arm Size : 18 inches
Nutritional Goals
• One soda per week
• One Fast Food or Restaurant Meal per week
• Maintain a 1600 Calorie per day diet
• Eat Fruits and Vegetables on a daily basis
• Cut out unhealthy snack food (chips, candy, sweets, etc.)
• Drink 2 Liters of water per day
Habit Goals:
• Weight Train 3 times a week
• Cardio Exercise 5 times a week
• Exercise at work for at least 1 hour
• Limit TV time at home to 1-2 hours
• Dedicate 1-2 hours per day to house/yard work
• Better sleeping habits, at least 6 - 7 hour per night
Sunday, October 4, 2009
Friday, October 2, 2009
Week 2 Workouts Sep. 28 - Oct. 2
Monday
Muscle Worked | Exercise | Repetitions | Acutal Reps | Weight
Circuit 1
Chest | Incline Bench Press |10-15 Reps | 15 Reps | 120 lbs
Shoulders | Seated Dumbbell Press | 10-15 Reps | 15 Reps | 40 lbs
Cardio | Run 3 Laps | 3 Laps
Triceps | Rope Pull Down | 10-15 Reps | 10 Reps | 110 lbs
Abs | Sit-Ups | 20-30 Reps | 20 Reps | N/A
Cardio | Run 3 Laps | 2 Laps
Rest for 5 minutes
Circuit 2
Shoulders | Delt Machine | 10-15 Reps | 15 Reps | 15 lbs per arm
Cardio | Run 2 Laps | 2 Laps
Chest | Flat Bench Press | 10-15 Reps | 15 Reps | 110 lbs
Abs | Hanging Knee-Ups | 10-15 Reps | 20 Reps | N/A
Triceps | Tricep Extensions | 10-15 Reps | 15 Reps | 50 lbs
Cardio | Run 2 Laps | No Laps
Rest for 5 minutes
Circuit 3
Triceps | Skull Crushers | 10-15 Reps | 10 Reps | 40 lbs
Abs | Crunches | 20-30 Reps | 30 Reps | N/A
Cardio | Run 3 Laps | 3 Laps
Shoulders | Close Grip Barbell Raise | 10-15 Reps | 15 Reps | 40 lbs
Chest | Decline Bench Press | 10-15 Reps | 15 Reps | 110 lbs
Cardio | Run 3 Laps | N/A
____________________________________________________
Wednesday
Muscle Worked | Exercise | Repetitions | Actual Reps | Weight
Circuit 1
Back | Chin Ups | 10-15 Reps | 10 Reps | N/A
Biceps | Preacher Curl | 10-15 Reps | 10 Reps | 90 Lbs
Forearms | Wrist Curls | 10-15 Reps | 15 Reps ea | 25 lbs ea
Lower Back | Hyper Extensions | 10-15 Reps | 15 Reps | 25 lbs
Abs | Side Oblique’s | 10 ea | 35 lbs
Rest for 5 minutes
Circuit 2
Abs | Torso Rotations | 20-30 Reps | 30 Reps ea | 100 lbs ea
Back | Seated Row Machine | 10-15 Reps | 15 Reps | 110 lbs
Biceps | Standing Curls | 10-15 Reps | 10 Reps | 60 lbs
Forearms | Hammer Curls | 10-15 Reps | 15 Reps | 30 lbs per arm
Rest for 5 minutes
Circuit 3
Back | T-Bar Rows | 10-15 Reps | 15 Reps | 70 lbs
Biceps | One-Arm Curls | 10-15 Reps | 10 Reps | 30 lbs
Forearms | Rope Curls | 10-15 Reps | 15 Reps | 80 lbs
Abs | Sit-Ups | 20-30 Reps | 30 Reps | N/A
Cardio | Swimming | 10 Laps | 5 Laps
_____________________________________________________
Thursday
Muscle Worked | Exercise | Repetitions | Actual Reps | Weight
Circuit 1
Quads | Barbell Lunge | 10-15 Reps | 10 Reps ea | 50 lbs ea
Calves | Standing Calf Raise | 10-15 Reps | 15 Reps | 220 lbs
Hamstrings | Lying Leg Curl | 10-15 Reps | 10 Reps | 110 lbs
Abs | Ball Crunches | 20-35 Reps | 30 Reps | N/A
Rest for 5 minutes
Circuit 2
Hamstrings | Single Leg Extensions | 10-15 Reps | 15 Reps | 50 lbs
Abs | Decline Crunch | 20-30 Reps | 15 Reps | N/A
Quads | Thigh Abductor | 10-15 Reps | 15 Reps | 200 lbs
Calves | Seated Calf Raise | 10-15 Reps | 15 Reps | 110 lbs
Rest for 5 minutes
Circuit 3
Abs | Oblique’s Ball Crunch | 10-15 Reps | 20 ea | N/A
Calves | Single Calf Raise | 10-15 Reps | 10 Reps each | 160 lbs each
Hamstrings | Leg Curls | 10-15 Reps | 15 Reps each | 80 lbs
Quads | Reverse Thigh Abductor | 10-15 Reps | 15 Reps | 120 lbs
Cardio | Cycle | 15 Minutes | 15 mins | 3.5 Miles
___________________________________________________________
Muscle Worked | Exercise | Repetitions | Acutal Reps | Weight
Circuit 1
Chest | Incline Bench Press |10-15 Reps | 15 Reps | 120 lbs
Shoulders | Seated Dumbbell Press | 10-15 Reps | 15 Reps | 40 lbs
Cardio | Run 3 Laps | 3 Laps
Triceps | Rope Pull Down | 10-15 Reps | 10 Reps | 110 lbs
Abs | Sit-Ups | 20-30 Reps | 20 Reps | N/A
Cardio | Run 3 Laps | 2 Laps
Rest for 5 minutes
Circuit 2
Shoulders | Delt Machine | 10-15 Reps | 15 Reps | 15 lbs per arm
Cardio | Run 2 Laps | 2 Laps
Chest | Flat Bench Press | 10-15 Reps | 15 Reps | 110 lbs
Abs | Hanging Knee-Ups | 10-15 Reps | 20 Reps | N/A
Triceps | Tricep Extensions | 10-15 Reps | 15 Reps | 50 lbs
Cardio | Run 2 Laps | No Laps
Rest for 5 minutes
Circuit 3
Triceps | Skull Crushers | 10-15 Reps | 10 Reps | 40 lbs
Abs | Crunches | 20-30 Reps | 30 Reps | N/A
Cardio | Run 3 Laps | 3 Laps
Shoulders | Close Grip Barbell Raise | 10-15 Reps | 15 Reps | 40 lbs
Chest | Decline Bench Press | 10-15 Reps | 15 Reps | 110 lbs
Cardio | Run 3 Laps | N/A
____________________________________________________
Wednesday
Muscle Worked | Exercise | Repetitions | Actual Reps | Weight
Circuit 1
Back | Chin Ups | 10-15 Reps | 10 Reps | N/A
Biceps | Preacher Curl | 10-15 Reps | 10 Reps | 90 Lbs
Forearms | Wrist Curls | 10-15 Reps | 15 Reps ea | 25 lbs ea
Lower Back | Hyper Extensions | 10-15 Reps | 15 Reps | 25 lbs
Abs | Side Oblique’s | 10 ea | 35 lbs
Rest for 5 minutes
Circuit 2
Abs | Torso Rotations | 20-30 Reps | 30 Reps ea | 100 lbs ea
Back | Seated Row Machine | 10-15 Reps | 15 Reps | 110 lbs
Biceps | Standing Curls | 10-15 Reps | 10 Reps | 60 lbs
Forearms | Hammer Curls | 10-15 Reps | 15 Reps | 30 lbs per arm
Rest for 5 minutes
Circuit 3
Back | T-Bar Rows | 10-15 Reps | 15 Reps | 70 lbs
Biceps | One-Arm Curls | 10-15 Reps | 10 Reps | 30 lbs
Forearms | Rope Curls | 10-15 Reps | 15 Reps | 80 lbs
Abs | Sit-Ups | 20-30 Reps | 30 Reps | N/A
Cardio | Swimming | 10 Laps | 5 Laps
_____________________________________________________
Thursday
Muscle Worked | Exercise | Repetitions | Actual Reps | Weight
Circuit 1
Quads | Barbell Lunge | 10-15 Reps | 10 Reps ea | 50 lbs ea
Calves | Standing Calf Raise | 10-15 Reps | 15 Reps | 220 lbs
Hamstrings | Lying Leg Curl | 10-15 Reps | 10 Reps | 110 lbs
Abs | Ball Crunches | 20-35 Reps | 30 Reps | N/A
Rest for 5 minutes
Circuit 2
Hamstrings | Single Leg Extensions | 10-15 Reps | 15 Reps | 50 lbs
Abs | Decline Crunch | 20-30 Reps | 15 Reps | N/A
Quads | Thigh Abductor | 10-15 Reps | 15 Reps | 200 lbs
Calves | Seated Calf Raise | 10-15 Reps | 15 Reps | 110 lbs
Rest for 5 minutes
Circuit 3
Abs | Oblique’s Ball Crunch | 10-15 Reps | 20 ea | N/A
Calves | Single Calf Raise | 10-15 Reps | 10 Reps each | 160 lbs each
Hamstrings | Leg Curls | 10-15 Reps | 15 Reps each | 80 lbs
Quads | Reverse Thigh Abductor | 10-15 Reps | 15 Reps | 120 lbs
Cardio | Cycle | 15 Minutes | 15 mins | 3.5 Miles
___________________________________________________________
Sunday, September 27, 2009
End of Week 1 Stats
Physical:
• Weight: 194 lbs (loss of 6 lbs)
• Body Fat: 25.9% (loss of 2.6%)
• Waist Size: 36 in (no change)
• Shoulder Size: 50 in (no change)
• Chest Size: 45 in (no change)
• Arm Size: 15 in (no change)
Nutrition:
• 1-2 12oz soda's this week
• 1-2 Fast Food/Restaurant Meals this week
• 1700 Calories per day
• 2-3 fruit and vegetable servings per day
• Seldom unhealthy snacks and sweets
Current Habits:
• 3 Days of weight training
• 4 Days of cardio training
• Some works outs at work (jogging, sit-ups, and push-ups)
• 2-3 hours of television per day
• 1-2 hours of house/yard work per day
• 6-8 hours of sleep every day
GOALS SET FOR 15 WEEKS
Physical Goals:
• Weight: 180 lbs
• Body Fat: 15 %
• Waist Size: 32 inches
• Shoulder Size : 58 inches
• Chest Size : 50 inches
• Arm Size : 18 inches
Nutritional Goals
• One soda per week
• One Fast Food or Restaurant Meal per week
• Maintain a 1600 Calorie per day diet
• Eat Fruits and Vegetables on a daily basis
• Cut out unhealthy snack food (chips, candy, sweets, etc.)
• Drink 2 Liters of water per day
Habit Goals:
• Weight Train 3 times a week
• Cardio Exercise 5 times a week
• Exercise at work for at least 1 hour
• Limit TV time at home to 1-2 hours
• Dedicate 1-2 hours per day to house/yard work
• Better sleeping habits, at least 6 - 7 hour per night
• Weight: 194 lbs (loss of 6 lbs)
• Body Fat: 25.9% (loss of 2.6%)
• Waist Size: 36 in (no change)
• Shoulder Size: 50 in (no change)
• Chest Size: 45 in (no change)
• Arm Size: 15 in (no change)
Nutrition:
• 1-2 12oz soda's this week
• 1-2 Fast Food/Restaurant Meals this week
• 1700 Calories per day
• 2-3 fruit and vegetable servings per day
• Seldom unhealthy snacks and sweets
Current Habits:
• 3 Days of weight training
• 4 Days of cardio training
• Some works outs at work (jogging, sit-ups, and push-ups)
• 2-3 hours of television per day
• 1-2 hours of house/yard work per day
• 6-8 hours of sleep every day
GOALS SET FOR 15 WEEKS
Physical Goals:
• Weight: 180 lbs
• Body Fat: 15 %
• Waist Size: 32 inches
• Shoulder Size : 58 inches
• Chest Size : 50 inches
• Arm Size : 18 inches
Nutritional Goals
• One soda per week
• One Fast Food or Restaurant Meal per week
• Maintain a 1600 Calorie per day diet
• Eat Fruits and Vegetables on a daily basis
• Cut out unhealthy snack food (chips, candy, sweets, etc.)
• Drink 2 Liters of water per day
Habit Goals:
• Weight Train 3 times a week
• Cardio Exercise 5 times a week
• Exercise at work for at least 1 hour
• Limit TV time at home to 1-2 hours
• Dedicate 1-2 hours per day to house/yard work
• Better sleeping habits, at least 6 - 7 hour per night
Week 1 Workouts Sep. 21 - Sep. 25
Monday
Muscle Worked | Exercise | Repetitions | Acutal Reps | Weight
Circuit 1
Chest | Incline Bench Press |10-15 Reps | 10 Reps | 110 lbs
Shoulders | Seated Shoulder Press | 10-15 Reps | 15 Reps | 65 lbs
Cardio | Run 3 Laps | 3 Laps
Triceps | Press Down | 10-15 Reps | 15 Reps | 90 lbs
Abs | Sit-Ups | 20-30 Reps | 20 Reps | 30 lbs added
Cardio | Run 3 Laps | 1 Lap
Rest for 5 minutes
Circuit 2
Shoulders | Side Laterals | 10-15 Reps | 10 Reps | 20 lbs per arm
Cardio | Run 2 Laps | 2 Laps
Chest | Pec Deck Machine | 10-15 Reps | 15 Reps | 100 lbs
Abs | Hanging Knee-Ups | 10-15 Reps | 10 Reps | N/A
Triceps | Tricep Extentions | 10-15 Reps | 15 Reps | 50 lbs
Cardio | Run 2 Laps | 2 Laps
Rest for 5 minutes
Circuit 3
Triceps | Dips (machine) | 10-15 Reps | 15 Reps | 100 lbs
Abs | Crunches | 20-30 Reps | 30 Reps | N/A
Cardio | Run 3 Laps | N/A
Shoulders | Rear Laterals | 10-15 Reps | 15 Reps | 15 lbs per arm
Chest | Seated Chest Press | 10-15 Reps | 15 Reps | 150 lbs
Cardio | Run 3 Laps | 2 Laps
________________________________________________________
Wednesday
Muscle Worked | Exercise | Repetitions | Actual Reps | Weight
Circuit 1
Back | Pull-Downs | 10-15 Reps | 10 Reps | 120 lbs
Biceps | Preacher Curl | 10-15 Reps | 15 Reps | 80 Lbs
Forearms | Reverse Curls | 10-15 Reps | 10 Reps | 55 lbs
Lower Back | Hyper Extensions | 10-15 Reps | 15 Reps | N/A
Rest for 5 minutes
Circuit 2
Abs | Torso Rotations | 20-30 Reps | 30 Reps | 90 lbs
Back | Seated Row Machine | 10-15 Reps | 15 Reps | 100 lbs
Biceps | Standing Curls | 10-15 Reps | 10 Reps | 100 lbs
Forearms | Hammer Curls | 10-15 Reps | 15 Reps | 20 lbs per arm
Rest for 5 minutes
Circuit 3
Back | T-Bar Rows | 10-15 Reps | 15 Reps | 60 lbs
Biceps | One-Arm Curls | 10-15 Reps | 10 Reps |25 lbs
Forearms | Rope Curls | 10-15 Reps | 15 Reps | 70 lbs
Abs | Sit-Ups | 20-30 Reps | 15 Reps | N/A
Cardio | Swimming | 10 Laps | 5 Laps
___________________________________________________________
Thursday
Muscle Worked | Exercise | Repetitions | Actual Reps | Weight
Circuit 1
Quads | Machine Squat | 10-15 Reps | 15 Reps | 135 lbs
Calves | Standing Calf Raise | 10-15 Reps | 10 Reps | 200 lbs
Hamstrings | Lying Leg Curl | 10-15 Reps | 15 Reps | 100 lbs
Plyometric | Jump Box | 10-15 Reps | 15 x2 Reps | 2 Stacks
Rest for 5 minutes
Circuit 2
Hamstrings | Single Curls | 10-15 Reps | 15 Reps |150 lbs
Plyometric | Jump Box | 10-15 Reps | 15 x2 Reps | 2 Stacks
Quads | Leg Press | 10-15 Reps | 15 Reps | 200 lbs
Calves | Seated Calf Raise | 10-15 Reps | 15 Reps | 100 lbs
Rest for 5 minutes
Circuit 3
Plyometric | Jump Box | 10-15 Reps | N/A | N/A
Calves | Single Calf Raise | 10-15 Reps | 10 Reps each | 100 lbs each
Hamstrings | Lying Leg Curls | 10-15 Reps | 10 Reps each | 100 lbs
Quads & Glutes | Glute & Quad Press | 10-15 Reps | 10 Reps each | 50 lbs each
Cardio | Cycle | 15 Minutes | 15 mins
__________________________________________________________________
Muscle Worked | Exercise | Repetitions | Acutal Reps | Weight
Circuit 1
Chest | Incline Bench Press |10-15 Reps | 10 Reps | 110 lbs
Shoulders | Seated Shoulder Press | 10-15 Reps | 15 Reps | 65 lbs
Cardio | Run 3 Laps | 3 Laps
Triceps | Press Down | 10-15 Reps | 15 Reps | 90 lbs
Abs | Sit-Ups | 20-30 Reps | 20 Reps | 30 lbs added
Cardio | Run 3 Laps | 1 Lap
Rest for 5 minutes
Circuit 2
Shoulders | Side Laterals | 10-15 Reps | 10 Reps | 20 lbs per arm
Cardio | Run 2 Laps | 2 Laps
Chest | Pec Deck Machine | 10-15 Reps | 15 Reps | 100 lbs
Abs | Hanging Knee-Ups | 10-15 Reps | 10 Reps | N/A
Triceps | Tricep Extentions | 10-15 Reps | 15 Reps | 50 lbs
Cardio | Run 2 Laps | 2 Laps
Rest for 5 minutes
Circuit 3
Triceps | Dips (machine) | 10-15 Reps | 15 Reps | 100 lbs
Abs | Crunches | 20-30 Reps | 30 Reps | N/A
Cardio | Run 3 Laps | N/A
Shoulders | Rear Laterals | 10-15 Reps | 15 Reps | 15 lbs per arm
Chest | Seated Chest Press | 10-15 Reps | 15 Reps | 150 lbs
Cardio | Run 3 Laps | 2 Laps
________________________________________________________
Wednesday
Muscle Worked | Exercise | Repetitions | Actual Reps | Weight
Circuit 1
Back | Pull-Downs | 10-15 Reps | 10 Reps | 120 lbs
Biceps | Preacher Curl | 10-15 Reps | 15 Reps | 80 Lbs
Forearms | Reverse Curls | 10-15 Reps | 10 Reps | 55 lbs
Lower Back | Hyper Extensions | 10-15 Reps | 15 Reps | N/A
Rest for 5 minutes
Circuit 2
Abs | Torso Rotations | 20-30 Reps | 30 Reps | 90 lbs
Back | Seated Row Machine | 10-15 Reps | 15 Reps | 100 lbs
Biceps | Standing Curls | 10-15 Reps | 10 Reps | 100 lbs
Forearms | Hammer Curls | 10-15 Reps | 15 Reps | 20 lbs per arm
Rest for 5 minutes
Circuit 3
Back | T-Bar Rows | 10-15 Reps | 15 Reps | 60 lbs
Biceps | One-Arm Curls | 10-15 Reps | 10 Reps |25 lbs
Forearms | Rope Curls | 10-15 Reps | 15 Reps | 70 lbs
Abs | Sit-Ups | 20-30 Reps | 15 Reps | N/A
Cardio | Swimming | 10 Laps | 5 Laps
___________________________________________________________
Thursday
Muscle Worked | Exercise | Repetitions | Actual Reps | Weight
Circuit 1
Quads | Machine Squat | 10-15 Reps | 15 Reps | 135 lbs
Calves | Standing Calf Raise | 10-15 Reps | 10 Reps | 200 lbs
Hamstrings | Lying Leg Curl | 10-15 Reps | 15 Reps | 100 lbs
Plyometric | Jump Box | 10-15 Reps | 15 x2 Reps | 2 Stacks
Rest for 5 minutes
Circuit 2
Hamstrings | Single Curls | 10-15 Reps | 15 Reps |150 lbs
Plyometric | Jump Box | 10-15 Reps | 15 x2 Reps | 2 Stacks
Quads | Leg Press | 10-15 Reps | 15 Reps | 200 lbs
Calves | Seated Calf Raise | 10-15 Reps | 15 Reps | 100 lbs
Rest for 5 minutes
Circuit 3
Plyometric | Jump Box | 10-15 Reps | N/A | N/A
Calves | Single Calf Raise | 10-15 Reps | 10 Reps each | 100 lbs each
Hamstrings | Lying Leg Curls | 10-15 Reps | 10 Reps each | 100 lbs
Quads & Glutes | Glute & Quad Press | 10-15 Reps | 10 Reps each | 50 lbs each
Cardio | Cycle | 15 Minutes | 15 mins
__________________________________________________________________
Saturday, September 19, 2009
Current Status
Current Stats
Current Physical:
• Weight: 200 lbs
• Body Fat: 28.5%
• Waist Size: 36 in
• Shoulder Size: 50 in
• Chest Size: 45 in
• Arm Size: 15 in
Current Nutrition:
• 2-3 32oz soda's per day
• 4-5 Fast Food/Restaurant Meals per week
• 2500 Calories per day
• 1-2 fruit and vegetable servings per week
• Several unhealthy snacks and sweets daily
Current Habits:
• No weight training
• No cardio training
• No activities at work (sit and eat for 12 hours)
• 5-6 hours of television per day• 1-2 hours of house/yard work per week
• 4-6 hours of sleep some days, 8-10 other days
GOALS SET FOR 15 WEEKS
Physical Goals:
• Weight: 180 lbs
• Body Fat: 15 %
• Waist Size: 32 inches
• Shoulder Size : 58 inches
• Chest Size : 50 inches
• Arm Size : 18 inches
Nutritional Goals
• One soda per week
• One Fast Food or Restaurant Meal per week
• Maintain a 1600 Calorie per day diet
• Eat Fruits and Vegetables on a daily basis
• Cut out unhealthy snack food (chips, candy, sweets, etc.)
• Drink 2 Liters of water per day
Habit Goals:
• Weight Train 3 times a week
• Cardio Exercise 5 times a week
• Exercise at work for at least 1 hour
• Limit TV time at home to 1-2 hours
• Dedicate 1-2 hours per day to house/yard work
• Better sleeping habits, at least 6 - 7 hour per night
Thursday, September 17, 2009
In The Beginning
Hi, I'm Bryan and this is my journey to weight loss, muscle building, body fitness and better living. For the next 15 weeks, til the end of 2009. I will be transforming my life and body in ways that I've thought about for years, but haven't accomplished. I'll be eating better, giving up certain foods and habits. I will be exercising regularly, both cardio endurance and muscle strength. I will post pictures of progress, update physical stats and my workouts and diet habits weekly. I've decided to take this approach, to force myself into being accountable for my poor lifestyle and the desire to change it. Please feel free to leave comments good and bad. Feel free to post your progress as well, motivation is best achieved through friends and support from others. Wish me luck and good luck to all of you taking a similar journey.
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