8 Week Fitness Challenge

I joined a Facebook fitness challenge this week! Here is a quick rundown of my goals and fitness plan.

Started: 5/14/2012

GOALS:

Cut fat

Maintain muscle

FITNESS PLAN:

Continue with my 12 Week Shortcut to Size Program: http://www.bodybuilding.com/fun/beginner-to-advanced-bodybuilder-in-12-weeks.html

Lift heavy, cardio after weight training session; use a mix of HIIT and steady state cardio.

Stay active 7 days a week!

NUTRITION PLAN: 

Log my food everyday via http://www.myfitnesspal.com/fitamazon

Drink at least 1 gallon of water everyday

Limit processed foods

No alcohol

MEASUREMENTS: 

Weight: 250lbs

Arms flexed: 15.78”

Thighs: 29

Waist: 39”

Across Belly Button: 44.25”

Hips: 47.25”

12-Week Shortcut to Size

I just finished an amazing weight training session at the gym. I am doing the 12 Week Shortcut to Size program, that I found on bodybuilding.com. I signed up for the gym again a little over a month ago, and I needed a program that would help me get used to using the barbell again. This was the perfect program! This program is broken up into 4 Phases, with consists of 3 weeks each. The first Phase walks you through a full body routine, that mostly uses the barbell. I did my workouts on Monday, Wednesday, and Friday…adding cardio when needed on the other days.

I have noticed increased strength within these 3 weeks. Honestly, I have not worked with barbells since I played basketball and did Track & Field in college. That was a long time ago. After that, I was mainly doing dumbbell work at home, the heaviest dumbbells were 30lbs. Now, I don’t have to tell you this, but the gym does have perks. You can go as heavy, and as hard as you want to. You have all the equipment that you need, and I just love the racks that have safety pins, so you can go heavy with a little peace of mind.

Below you will find my ending numbers for Phase 1. I listened to my body, constantly checked my form, and increased my weights…even if it is just for a few reps (You don’t know how much you can really lift until you try). When I can’t do anymore, I just drop the weight and keep pushing the reps out until I get into the 10-12 rep range.

• Barbell Bench Press: 3 sets of 10-12 reps 2-3 minutes rest
• Set 1: 95×10 Set 2:115×10 Set 3: 135×4, 115×6
• Bent-Over Barbell Row: 3 sets of 10-12 reps 2-3 minutes rest
• Set 1: 95×10 Set 2: 115×10 Set 3: 135×5, 115×5
• Squat: 3 sets of 10-12 reps 2-3 minutes rest
• Set 1: 95×10 Set 2: 115×10 Set 3: 135×10
• Barbell Shoulder Press: 3 sets of 10-12 reps 2-3 minutes rest
• Set 1: 65×10 Set 2: 85×6, 65×4 Set 3: 65×7, 55×4
• Triceps Pressdown: 3 sets of 10-12 reps 2-3 minutes rest
• Set 1: 100×10 Set 2: 90×10 Set 3: 100×10
• Barbell Curl: 3 sets of 10-12 reps 2-3 minutes rest
• Set 1: 50×10 Set 2: 60×10 Set 3: 60×10
• Standing Calf Raise: 3 sets of 12-15 reps 1-2 minutes rest (Smith Machine)
• Set 1: 175×12 Set 2: 105×12 (One leg at a time) Set 3: 175×12
• Crunches: 3 sets to failure 1-2 minutes rest
• 3 sets to Failure!

Amazing Grass Green Superfood – Berry Drink Powder

Here is my little review of the Amazing Grass Green Superfood – Berry Drink Mix: Enjoy!

Success depends upon prev…

Success depends upon previous preparation, and without such preparation there is sure to be failure.
Confucius