2013 12 Week Challenge
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.
Video Interview Part 1 and Part 2
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"
Lunch 1-1:15pm
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.
Sunday
Rest
Grocery shopping and cook meals for the week.
Strong Lifts 5x5 Exercises
1) Squat 5X5
2) Bench Press 5X5
3) Overhead Press 5X5
4) Barbell Rows 5X5
5) Deadlift 1X5
(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
Cardio
1) Recumbent bike
2) Rowing
3) Stair Machine
4) ArcTrainer
5) Running
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.
Video Interview Part 1 and Part 2
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"
Lunch 1-1:15pm
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.
Sunday
Rest
Grocery shopping and cook meals for the week.
Strong Lifts 5x5 Exercises
1) Squat 5X5
2) Bench Press 5X5
3) Overhead Press 5X5
4) Barbell Rows 5X5
5) Deadlift 1X5
(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
Cardio
1) Recumbent bike
2) Rowing
3) Stair Machine
4) ArcTrainer
5) Running