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Due to numerous requests I am posting our first 30 days workout schedule of the challenge we completed. It is in Excel format with the exercises filled in. For Abs we used an old torso track I had purchased years ago but any ab work will do.

I like the torso track since I can change the resistance. It is just a personal preference. I don't think they sell these anymore but you might be able to find one on ebay.

Here is the link to the Excel file.
First 30 Days

Why Just the First 30 Days? After 30 days we changed things up a little bit. It was mostly personal preference on exercises. Just small change like what exercise we used to work our Lats, or changing an exercise from the BowFlex to dumbbells. This is what we needed to either shock our bodies or to keep from being bored with the same old thing.

You can keep the workout the same throughout your challenge or wait until your getting bored doing the same exercise. Just remember that IF you do change things that week will not be as intense until you get your weight AND form dialed in.

Don’t forget it's not the amount of weight your lifting, but proper form and breathing that really counts. What you think is a ten could just be an eight with really bad form. Take your time and do it right.

If you would like to see the exercises we changed please let me know.

Thanks to everyone for all the questions about the nutritional supplements and workout plans. I hope the advice has helped. I am always floored when I get feedback from people about Life Force International products from PillFreeVitamins. It’s like people stumbled on to gold and want to tell you how much it has made a difference. It never gets old so keep them coming. They are running a special right now so you should check them out as soon as you get a chance.

OK Here we go again. Sorry I did not Blog our last challenge but I forgot about it until we were 1/2 way through.

Here is a quick update.

Jen and I both lost weight and gained muscle. Jen lost 45lbs and I lost 42lbs. This is exactly where we wanted to be at the end of 12 weeks within a few pounds. The supplements we used worked out great and I highly recommend them to everyone even if you not doing a challenge.

I can post our blank workout sheets if anyone is interested. We used our Bowflex, Dumbells, and a treadmill. I was very pleased with the results we got. This one was was much better than the challenge we did a couple years ago using our gym membership. It was much easier to stay on track this time. Things got in the way but we were able to overcome them and get in our workouts anyway.

I saw this on CNN.
If you want an Ipod for your workout? Give this a try. They will send you one for Free if you complete an offer.
Free Ipod.

Did another week of Cardio and I feel great. This week I have logged a bunch of miles (21.9) on the treadmill. This past week has been about building my endurance. I have been sitting around for so long I just needed to get something going. I lost 9lbs the past week but I am sure it was what I call junk weight and a little body fat. Drinking more water and eating less calories has done some good (DUH!!).

Supplements and Diet - I have decided not to take any supplements except for some AminoChage Protein powder if I can't eat regular food and of course Body Balance and Amino Charge for my Vitamins. I really believe taking Nutritional Supplements daily are a must. I have chosen liquid supplements for various reasons and the the Life Force products are the best out there.

I have been using a Polar HRM and keeping my heart rate in the 60%-70% range for the whole workout. I will be swiching things up this week and doing a more HIIT (High Intensity Interval Training). I will also start using the Bowflex this week.

Here are my stats for the week.

Weight - 266
BF% - 44.3
Waist - 48.5
Hips - 45.75
Chest - 48
Bicep - 16.5
Thigh - 27.75

As you can see I have lost 1/4 inch on most body measurements. The measurement on my thighs have gone weigh up. This is due to all the cardio and a possible measurement error.

I was a little depressed this morning since I did not think this was such a big gain. Now that I am looking at the actual numbers I feel much better. The number I was really looking at was my BF%. We are using a Tantia scale. We will see how this goes over time. My numbers the first week are always a little strange due to the shock your body goes though when starting a new program.

I made the decision to lose weight and get beck into shape 2 weeks ago. I decided not to post here until I was a week in since I have stopped and started so many times. The past week has been all cardio on the treadmill. Here are my starting stats and pics if I can find a way to post them. I will also be posting my workout routines and weights once I have them nailed down.

This is not a normal 90-day or 12 week challenge. I have set my goals out a little futher and my wife (Jen) and I are shooting for Nov 1 2004. We are planning a cruise for the 7th of Nov. and want to get in shape before then. Here are my current stats.

Weight - 275 lbs
BF% - 44%
Waist - 48.75
Hips - 46
Chest - 48.5
Bicep -17
Thigh - 25.5


My next Blog will be in a week.

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