End of Week 2 Stats

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

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
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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
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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
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