What I learned The first 7 weeks I was very focused and maintained my target goals. Week 8 through 12 was more difficult. There are a couple of reasons I stalled. First I grew bored of my ridged routine. Although I had different workouts going to the gym 3 times a day gets old fast. Second, I relaxed a little on my diet consuming more carbs and larger meals on the weekends. Having the weekends free to do any type of activity was a great relief with a structured schedule. The 5x5 was an excellent program and my strength gains dramatically improved.
Goals 1) Each week for 12 weeks I will post a video blog along with my new stats. 2) Lose 15 pounds and 12% Body fat. Weigh 185 lbs with 10% BF. 3) Develop a structured healthy routine I will enjoy and can maintain. 4) 50 push ups in 1 minute 5) 20 Pull ups in a row 6) Run 8 minute mile/ 24 Minute 5k
Week 1-12 Progress results
Week 1 200lbs, 22% Body Fat Week 2 192.6lbs, 20% Body Fat Week 3 187.2lbs, 19% Body Fat Week 4 187.2lbs, 17% Body Fat Week 5 185lbs, 16% Body Fat Week 6 183lbs, 15.7% Body Fat Week 7 180lbs, 15% Body Fat Week 8 185lbs, 15% Body Fat Week 9 182lbs,15% Body Fat Week 10 180lbs, 15% Body Fat Week 11 180lbs, 15% Body Fat Week 12 183lbs, 15.5% Body Fat
My Fitness Plan Monday- Friday (Mornings) Wake up at 5:45am City Gym 6:00am Recumbent Bike 6:00- 7:00am, HR in 50-70% zone (65% Ideal Target) Shower 7:15-7:30am Breakfast 7:30-7:50am Leave 7:50-8:00am Office
Snack 10am (As needed)
Monday- Friday (Noon) Classes are 12:15-12:45pm Monday "Spin" Tuesday "Kettlebell" Wednesday "Spin" Thursday "Total Circuit" Friday "Group run outside"
Snack 3:30pm (As needed) Leave work at 4:30pm
Monday- Friday Evening
(M/W/F) A) City Gym 5:00-6pm 5x5 Strength Training B) City Gym 6:00-6:30pm Rowing HR in 70-80% zone (75% Ideal Target) (First 6 weeks) C) City Gym 6:30-7pm ArcTrainer HR in 70-80% zone (75% Ideal Target) (First 6 weeks) D) Run 6:00-6:30pm (Second 6 weeks)
(T/TR) A) City Gym 5:00-6pm, Machine/ Plyometric exercises B) City Gym 6:00-7pm, Step Machine or Arctrainer HR in 70-80% zone (75% Ideal Target)
Leave City Gym by 7:15pm Home 7:30/8pm Shower & Dinner 8:00pm - last meal Bed 10pm
Saturday Flexible activity day- Any type, amount or combination exercises.
(Notes for 5x5) -Always start with Squat. Go in order 1-5 -These will be done Monday/Wednesday/Friday (i.e. 3 days a week) -Warm-up: 2 sets of 5 reps with empty bar, 1 set of 3 reps half weight; 3 total warm-up sets -Rest 1 minute up to 5 minutes between sets -Add 5lbs to each workout (10lbs for deadlift) day -Aim for 5/5/5/5/5 each time if can’t complete reps and don’t reduce weight
Machine Exercises Weight Assisted Pull ups Leg Press Lat Pull Down Seated Row Cable Crossover Cable Raises Butterfly Tricep Extensions
Barbell/ Dumbbell Exercises Bicep curls
Plyometrics Planks Side Planks Pull ups Pushups Inverted Row Dips Frog Stand