Archive for the ‘two-week transformation challenge’ Category

Although far short of my youthful record (which my pride now forces me to hide) I broke my recent record with a 220 lbs bench press.  This means that at 169 lbs I am currently bench pressing 125% of my weight.  I am aiming for a goal of 165% (or 275 lbs). 

I kept my workout short this morning with only: Squats, Shoulder Press, Chin-ups, Bench Press, Wood Choppers, and Chest extensions (into tricep extensions).  I felt good after my workout, but I can tell I still have some lingering stuff in my lungs from my recent fight with the common cold. 

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This congestion has settled in my chest which means the joy of those deep coughs that burn the esophagus.  I am hoping to be able to return to my workouts on Monday, but only time will tell.

Come up with a bold plan for change and wouldn’t you know it, I end up catching my daughters cold/flu.  I am in the early stages now and trying to down as much Airborne as I can.  But as I type my throat is achy, my sinuses are beginning to stuff, and I coughed a few times during my lecture.  Here’s to hoping this passes sometime soon.

Well, day one is half way through and I feel excellent.  My workout went well this morning and I still feel energized and ready to conquer the world. 

I split my routine between resistance training and intervals this morning.  Starting with weights I tackled squats, clean and Press, Chin-ups, shoulder press, Bench Press, and sit-ups.  I even managed to increase my bench press to 215 lbs.  That was a big boost for me.

Then I got on the treadmill and was able to get into my intervals.  I did four cycles (7, 6.5, 7.5, and 8 mph) of 2 minutes walking and 1 minute sprinting.  By the time I go to the last two I smiled a diabolical grin to myself, thinking, “If only you knew what was coming next body.”  I pushed my heart rate from 140 to 179 and back down to 140, over and over again. 

And when all was done I was able to run up two flights of stairs with as much pep in my step as when I first entered the gym. 

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How far can two weeks of perfect meal plans and just the right amount of exercise- given that I don’t deviate in even the slightest manner into unhealthy (but all too well charted) waters?

Why don’t I (we) find out?! This is going to be the two-week transformation to end all two weeks transformations. Here are the simple to understand (but admittedly super hard to follow) rules.

1. 6 meals a day w/ lots of protein. (Easy enough)

2. I am cutting out almost ALL non-fruit/non-veggie/ non-whole wheat carbs from all my meals EXCEPT for breakfast. This means that when I stop by Chick-fil-A I will buy the grilled chicken, ditch the bun, and eat it over a salad. That is just ONE example of MANY I no doubt will be frustrated by over the next few weeks. (Very Hard)

3. Resistance training and Cardio go together! This is similar to what I’ve been doing off and on for about a month now, but I will stick to it much more consistently this time and with a higher level of intensity. (Hard)

4. Perseverance, perseverance, perseverance!

And here are three “before” pictures today. This is my starting point. Let’s see how far I can take this, together.

oct 7 crop   oct-7-crop-side-close.jpg  back-closeup-crop-oct-7.jpg

The picture on top is my February to May collage, the picture below it is from today (October 7th).  Any progress?  Well you guys decide and let me know.  I am a bit disappointed and expected more progress by now.

john-frontcopy.jpg

new pic OCT

So what do you think?

I feel invigorated and refreshed, like I could take on the world! I began by jogging to the gym at a brisk pace. The distance from the parking garage to the gym is about a little less than half a mile. Today the gym has far fewer people then usual, and none of the usual clowns who spend entirely too long on the same piece of equipment.

Squats: 270lbs for 12 reps (3,240 lbs)

Chin-ups: 10 (1,660 lbs)

Bench Press: 210lbs for 6 reps (1,260 lbs)

Shoulder Press: 160lbs for 10 reps (1,600 lbs)

Sit-ups: 15 reps (900 lbs)

Superset of flyes and reverse flyes: 35lbs each hand, 12 reps each (1,680 lbs)

Explosive Push-ups: 15 (2,100 lbs)

Crunches: 20 (Zero)

Tricep Pushdown: 50 lbs each hand for 10 reps (1,000lbs)

Bicep Curl: 95 lbs for 11 reps (1,045 lbs)

Wood-choppers: 40 lbs for 12 reps each side (960 lbs)

Tricep Press: 15 reps (1,800 lbs)

Total Pounds Pushed and Pulled: 17, 245 lbs

And be sure to stay tuned as some time this weekend I will be posting a few healthy and cheap alternatives to protein and exercise bars.