Day 30

A month gone, so we are a quarter of the way there. Cardio today was the elliptical for 21 minutes with about 6 sprints. I was pretty much giving it a good go today and it felt like a great cardio session.

Day 29

Four weeks in the bag. Today's workout was a killer. I indulged all weekend with comfort food and alcohol...sigh, but I'm back on track. I've definitely made progress as I can tell my back is wider and my love handles are shrinking, but not as fast as I'd like and I know why. My diet has to get better and a lot more strict. I'm working on that and it will get better. Here are my progress pics after 4 weeks.

Day 26

Well week 4 is about at end.  I had a pretty good workout today.  I'll post updated pics on Monday as well my new workout.  Hope to see some more changes!!! Have a good weekend......

Day 25

I slipped a little today.  I did do some cardio, but I know I didn't do enough.  I started with jumping jacks and mountain climbers as a warmup then I hooked up the "homemade treadmill" and sprinted for 5 sets.  As I said it could have been more, but I'll just pick up tomorrow.

Day 24

I had a really good workout today, felt a lot stronger on deadlifts.  One exercise that kicks my butt is the dumbbell uppercut.  Basically I hold a 15 lb dumbbell in each hand and pretend I'm giving someone a Mike Tyson shot to the chin.  I really try to do each one as an explosive move getting those fast twitch fibers burning.  I can't believe it's already almost a month....keep it up everyone because I plan on winning the challenge!!!!!!!! 

Day 23

For my cardio today I got on an elliptical and had a 5 minute warm up with 6 all-out intervals then a 5 minute cool down.  Going into week 4 I feel really good and am constantly trying to have better eating habits.  Ready for tomorrow's workout.

Day 22

Week three in the bag!!!  I was unable to get my cardio in this last weekend, but it's ok because I hadn't missed a workout in 6 days, and the day that I missed before that was a scheduled off day.  Man I'm feelin pumped.  I can tell a slight difference not only visually but in strength.  One thing I need to continue to work on is what I eat.  I've been eating healthier but I know I could do better.  I've decided that after week 8 I'm really going to schedule everything I eat.  Here are some pics from after my workout today.

Day 19

I didn't have time to post yesterday, but I did get in my cardio.  I did indoor cardio with the bands. (Arnel's homemade treadmill)  I found out that you can do interval sprints with the bands and it's really effective.  Today I got in the gym workout but had to cut the session short because I was really nauseous.  It was my fault because I ate about 30 minutes before the workout, won't do that again!  More cardio tomorrow.  Week three is almost in the bag, new pics on Monday.

Day 17

I really like the workout for this week.  I'm going to use it for next week as well.  Pullups are really getting better.  I currently use two of my bands to get enough reps.  When I started I could do about 8 pullups on the first set, 6 the second, and 5-6 the third, with the resistance bands I'm using.  Today I did 15, 15, and 10.  I think that's pretty good progress after 2 weeks.  Next week I'm going to take off one of the bands and work up from there.  My goal is to be able to do 3 sets of about 15 without bands.  Once I can do that I'll start adding weight and doing the funky grips and motions that Arnel has on his site.  

Day 16

Today was a good example of a lack of motivation, but strong dedication.  I did NOT want to do cardio, but I got off my butt and did it anyway.  I've been getting on the stepper and elliptical for my HIIT and it works great.  It's pretty hard and I work up a big sweat in only 20 minutes.  Back to the gym tomorrow......

Day 15

I wasn't able to post on Saturday or Sunday.  I had to skip the Sat. cardio, but I made it up on Sunday which is my usual day of rest.  Today I selected a new workout routine which is as follows.  The exercises together are supersets with 1 minute of rest between sets.  Oh yeah 3 sets of each superset.

Pullups

Overhead Band Squat

Hindu Pushups (Dive bombers)

Dumbbell Uppercuts

Band Upright Row

Split Lunge Jumps

Band Incline Chest Press

Plank

Deadlift

This is definitely a good workout!  I think the hindu pushups are the worst....as everyone else says.  Tomorrow is cardio day....can't wait (yeah right)

Day 12

I got in my workout, but it was late in the evening.  It felt really good, one of the better workouts I've had.  Ready for my cardio session on day 13.  I'll post updated pics on Monday.  I'm trying to put up new pictures every Monday to track any changes.

Day 11

I wasn't very motivated to get in my cardio today, but even though I had less motivation, my dedication kicked in. After I got into the cardio it was smooth sailing(figure of speech because it kicked my butt). I did 10 minutes on a stepper, a warm up with 3 all-out intervals then a cool down. I then jumped onto an ellipitical and did the same thing warm up, 3 all-out intervals, and a cool down. When I finished I was wiped out! Now I have to get in the books, have to keep up the education.....

Day 10

Another day in the bag. Finally getting to the point where I'm not passing out half way through the workout. I'm ready to switch up my exercises though. They are starting to feel monotonous. Cardio tomorrow...........

Day 9

Got in the cardio today.  I did the indoor cardio from Arnel's site.  It's pretty brutal if you follow along.  I went through it 4 times, but the last set I just did jumping jacks....talking about working up a sweat!!!  Well, still very motivated and can start to see subtle changes.  Good luck everyone.

Day 8, Updated pics

I took yesterday off to recover and boy was it needed.  I feel really refreshed and today was a pretty good day.  I did good on my eating and I just finished my gym workout.  It still kicks my butt, but that's a good thing right!  I can tell a difference in my strength from the beginning of last week and pull-ups are getting better.  Here are some updated pics I took after my workout.

Day 6

Just finished my interval cardio.  Got on an elliptical and did a 5 minute warm up followed by 4 lung exploding sprints with a 5 minute cool down.  When I was finished I was out of breath and dripping sweat.  What a good workout!  I've made my goal this week by not missing a workout.  3 gym days and 3 cardio days.  I know I could be way more strict on my eating so week 2 that's something I'm going to work harder on.  I plan to stay wit my current week 1 workout plan for next wek then switch it up after that.  I'll be taking an earned rest day tomorrow and revive myself for WEEK TWO!!!!

Day 5

Just finished my day 5 workout and I'm exhausted.  I think I'm going to keep the same workout for next week because it's still pretty hard for me to get through.  I also think for at least the first 4-5 weeks I'm going to do pull-ups at the beginning of my workouts just because it's such a good exercise and it's an exercise I want to focus on.  After that I may still do pull-ups every week, but probably a different grip variation to keep it changing.  I think my favorite exercise is the deadlift (I'll probably keep doing these as well).  At one point I was pulling well over 300 lbs for reps and I know that now there is no way I could do that, well at least not without hurting something :-)  I'm going to get in some interval cardio tomorrow and rest Sunday, but Monday I'll post some updated pics.  Stay MOTIVATED!!!

Day 4 indoor cardio

I'm going to tell you, I really didn't want to workout today, but I got off my but and did the indoor cardio that Arnel has on his site.  I did three rounds and when I was finished I was dripping sweat!!!  Wow what a workout, and it took minimal time.  Tomorrow is Friday and I'm ready to get my workout in when I get home from work.  I used to try and workout in the morning, but that doesn't last long...hahaha........  I'm still really motivated and this blog as well as everyone elses blog really helps.  Good luck everyone!!!!!!!!!

Day 3

I got in a good interval cardio session yesterday afternoon on my apartment complex workout room elliptical, and today after work I'll get in my gym workout. Here is a rundown of my workout for this week. I do 3 sets of each superset with about a minute rest between each superset/set.

Pullups - I do as many as I can and try to get at least 8 for every working set. (I'm going to work hard on my pullups because I used to be pretty good at them. What a smack in the face now that I have so much trouble doing just a few)
Band shoulder presses - 10-15

Deadlifts - 15 with 145lbs (I don't superset these because they are a superset in themselves!)

Perfect Pushup pushups - 15
Mountain climbers - 30 sec.

Band Punches - 15 per arm (basicly a forward punch holding the bands. I put my back and hips into it for maximum PUNCH!)
Squat jumps - I go all the way down deep and touch m hands to the floor then explode up, looks like a frog jumping.

Standing Band bicep curls - 15
Standing Band tricep extensions - 15

Plank with alternating leg raise - 30 seconds

Well thats it but with supersets and minimum rest between the sets it's a butt kicker!!!

Current Pics, 17 January

Ok here are my current pictures.  These were taken on the 17th of January 2008.  They're A LOT different than the ones from a year and a half ago!!!!  I'm going to work hard and get back there though.........

16 Week Challenge Day 2

I was unavailable on the 21st to start the blog, but I'm ready to go today. Yesterday I got in one of my workouts and man are those the hardest workouts I've ever done. A little about me I'm 6'3" about 220 lbs and 30 years old. I would say I'm in fairly good shape. I recently got out of the Navy (June 07) after 12 years and have worked out off and on since, but for the most part have let myself go. Well at least more than I ever have. My goal out of this challenge is definitely a six pack, but more than that is health reasons. While in the Navy I suffered a back injury and have been to physical thearpy a few times for it. Since I have gotten out and not worked out as much I can really tell the difference in my back pain. I wake up some mornings and it takes about 15 minutes before I can even put on my socks. So there it is. I plan on posting some pictures and update this blog as much as possible. I wish everyone else who is praticipating in Arnel's 16 week challenge the best of luck. Here are some pics of me from Summer 2006. I want to be at this point or better by the end of the 16 weeks. I'm about 20 pounds heavier now than I was then, mostly from fat but definitely some from muscle. As soon as I can get to it I will add an updated picture from the start of the 16 week challenge

I was pretty good at pullups, I could pump out about 3-4 1 armers. I can barely get 2 pullups now

In the gym summer 2006

I want more definition in my abs than this, even though this was pretty good.