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14 day shred begins tomorrow!!

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Tomorrow begins the 14 day shred.  I plan to use that to catapult my results to a new level and to start myself down a new journey.  I know I have not been as good about my nutrition as I should and that's going to stop NOW!  90% of the results we achieve come from the food we eat.

When Adam put out the challenge I knew in my heart that I needed to take him up on it.  Tomorrow is Day One of my first 100 day challenge.  Yes, Adam has stated this is a 14 day challenge, but I'm extending it to 100 days and when I'm done, the results will speak for themselves!  Stay tuned for more!

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Fat Loss III A2 — Further trip into hell!

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Today was Fat Loss III Routine A, the second trip around.  I felt alot stronger as I worked out.  I wonder if it had to do with the fact that the first time around was my re-feed day while this time was right after my re-feed day?

The workout stats:

 Exercise  Results (Weight/Sets/Reps)
 Deadlift     175 x 4 x 10
 Explosive Pushups  BW x 4 x 10
 Bulgarian Split Squats  20 x 3 x 10
20 x 1 x 11
 2 Point Bent Row 35 x 3 x 10
35 x 1 x 11
   
 Deadlift from a box  65 x 1 x 15
 Dumbbell Bench Press     35 x 1 x 20
 Walking lunges  20 x 1 x 20
 Seated Cable Row  60 x 1 x 20

I had to adjust on the second giant set becuase I misread the routine the first time around.  I was supposed to aim for 20 reps on each exercise in the second giant set.  I had to cut out one set because I was about to go over the 1 hour mark for my lifting workout and I never allow myself to go over 1 hour anymore.  Due to the wildfires here in California, the gym was really hot and the air was terrible.  I was having a really hard time breathing so the rest periods were about 1:30 instead of 1:00.  This contributed directly to the need to cut the workout short one set.

Overall, this time didn't feel nearly as hard as the last time.  I plan to up the weight on the initial deadlift sets next time and I'm aiming for BW x 4 x 11 on the Explosive Pushups.  I will try to add another set of 11 (a second one) to the Bulgarian Split Squats.  I will do the same with the 2 Point Bent Row.  The idea, as I always say, is to beat the previous workout.  It is a competition against your own results.  Nothing feels better than to beat your previous workout soundly.  It builds character and mental strength.

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14 day shred begins in 2 days!

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Adam Waters has posted a challenge on his blog regarding a 14 day “shred” that I am going to participate in.   The challenge is to eat clean and shred hard for a 14 day period beginning on October 26, 2007.  As part of this “group shred” I will be posting daily pictures of myself on this blog.  It will be up to you, the reader, to hold me accoutable for my actions during this period.  As always, I'd appreciate comments as I go along.  Anything you can say to me to encourage me will be greatly appreciated.  Let me know that you are out there and reading this stuff.

To Adam I say this–you are an inspiration and I plan to make this the first of 3 100 day personal challenges I am setting for myself in the next year.  I want the best results I can get.  Clean eating, training hard and shredding the fat–that's what the next year is all about for me.  Watch me do it live on this blog!

To everyone, I am planning to do a weekly podcast starting in December.  The topics will range from weight lifting routines to fat loss tips.  It will be an enjoyable addition to the information I already present on my blog.

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Fat Loss III B – Ouch!

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Today was Workout B of Fat Loss III in The New Rules of Lifting and it was another killer.  I was amazed at how hard the workout was.  Each giant set has 4 exercises performed with no rest, but with 60 seconds rest between giant sets.

 Exercise  Weight/Sets/Reps
 Front Squat 175 x 2 x 10
155 x 2 x 10
 Chin-ups (assisted)      (160) 4 x 10
 Step ups  30 x 4 x 10
 Dumbbell push press  40 x 4 x 10
   
 Back Squat  65 x 2 x 20
 Lat pulldown      60 x 2 x 20
 Step ups  10 x 2 x 15
 Dumbbell overhead press  25 x 2 x 20

It was a pretty amazing workout.  I was barely able to get out the last reps of each set.  It was exhilirating at the same time!

My focus in the gym today was excellent.  At one point, I was without energy, but I visualized myself completing the set and I was able to finish the set.  If the fat doesn't burn off with this workout regimen, I'm not sure it ever will.

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Fat Loss III A – Return to Hell

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I got up today with an excited feeling, knowing I'd be going in to lift again!  I drove to the gym and visualized myself doing the workout.

This phase is Fat Loss III from The New Rules of Lifting and it involves doing giant sets–4 exercises done without rest like one giant superset.  It then calls for a 60 second rest before repeating the cycle.  The visualization was to help me with motivation once inside the gym.

I took the time to set up my various equipment for the first giant set.  I racked up the warm up weights and did 3 sets.  I then got to work.  Remember, no rest between exercises and 60 seconds between giant sets

 Exercise  Results (Weight/Sets/Reps)
 Deadlift      185 x 2 x 10
175 x 2 x 10
 Explosive Pushups  BW x 4 x 10
 Bulgarian Split Squats   20 x 4 x 10
 2 Point Bent Row  35 x 4 x 10
   
 Deadlift from a box  135 x 2 x 10
 Dumbbell Bench Press     60 x 2 x 10
 Walking lunges  20 x 2 x 10
 Seated Cable Row  135 x 2 x 10

I learned an important lesson today about how well we all should know our bodies by this point.  I have trained my body for 17 months at this point.  I know what it can and can't take.  For instance, I hadn't done any dumbbell bench press movements in several months, but instinctively knew 60 pounds would work.  At the same time, when I got done with the first set of the second gian set series, I knew there was no way I'd complete 4 sets (which is what my workout log said I needed to complete).  I decided that 2 giant sets would suffice and that if need be, I'd adjust the next workout accordingly.  I got home and looked up the phase in The New Rules of Lifting book and was surprised to see that it only called for 2 giant sets of the second group!

Right now I feel really pumped.  That workout knocked me on my butt.  Two types of deadlifts in one workout is serious work for the lower back.  The deadlift from a box really forced me to keep my stomach muscles tight.  I could feel a stretch there.  Allegedly, doing the deadlift from a box will help make the regular deadlift easier.  We shall see what happens.  The Bulgarian split squats are alot less difficult when you remove the overhead press from the mix. 

I will be doing my measurements and posting pictures again later today. 

One last thing–I am doing this blog to have a source of accountability.  Please let me know you're reading what I'm writing by posting comments.  It really helps me stay motivated when I know someone will be looking at my pictures and judging my progress.  I work really hard at this and while I'm not always happy with the results I produce, I do analyze the results and make changes where necessary. 

Thanks to Adam Waters for the mention in his blog!  What a motivator to know that he has taken notice of my situation.

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