12 weeks

[dangerouscurves]

My workout tonight was day 1 of initial 21 day program:

5 min w/u - elliptical to stretch my quads

Stretch .... My least fave

And then 12-15 rep sets, short rest 10-20 seconds between, and 45 sec after each full rotation. 3 rounds

Clean and press
Overhead Medicine ball slam
Rear lunge
Push ups
Bench dips
Jump rope - 1min
Body weight Squats
Wide grip lat pull down
Incline push ups
D.B. Curl
D.B. Lateral raise
D.B. Rows

Followed by hitt cardio:
30 seconds rest
30 seconds job - effort 6
30 seconds sprint - max effort 10
Repeat a handful of times

 

[fattytophatty]

Did some beginning measurements today:
I am currently 5'7" or 67"
159.2 lbs - I've been on a redbull and payday diet the last week ( lowest at 155.4 in my adult life last Sunday 1/4/15)

All relaxed

Neck: 12.8"
Shoulders (across the front) 16.5"
Chest(at nipples) 36"
Arms (equal): 11.5"
Forearms (equal): 9.5"
Waist: 28.5"
Hips: 41"
Thighs (equal): 23.5"
Calves (equal): 14.5"

Bb.com has me at 17% bf from my height + weight + waist, but I am feeling like I'm more in the low 20's... Am scheduling a bod pod, hoping for early next week!

I am starting with a 21 day very cardio/circuit/hiit based program and I will try and add each day.

5 days per week with at least 1 rest day being an active rest day, hoping to take advantage of the snow now that it's here in the mountains, also working on flexibility!

For now I'm going to let the 21days set the pace for diet, keep it "clean" with macro timing in place.

Weaning off the redbull and artificial sugars as we speak, lord help me!

Good luck! I'm really excited for you

 

[Enasni]

Good luck DC. Kick ass!!

 

[Rottenrogue]

Nice to see you logging. You can do this !

 

[Turbolag]

Awesome work DC!

Are you gonna keep a food journal in here?

What type of diet are you gonna use?

 

[dangerouscurves]

Morning weigh in at 155.4
Everything is tight...

 

[Gregger]

Solid work... Gettin after it!

 

[dangerouscurves]

Awesome work DC!

Are you gonna keep a food journal in here?

What type of diet are you gonna use?

I am not tracking anything right now, and the past 2 days are a good example of what can happen when you're working non-stop.

Yesterday I had a burrito- bean and cheese about 10 then Nadda until 7:00pm, where I had 2 (didn't finish them ) small chicken fajitas I made fresh, then went to the gym, post workout I had a banana and some organic pineapple juice. And a sandwich about an hour later.

Most days I try to make sure this isn't a regular thing, with bringing meals and things but it just happens sometimes that regardless of food available I don't have a chance to eat it anyways...

 

[dangerouscurves]

Yesterday did cardio after work,

5mins warm up
Stretch

10x :
1min recover walk
30 sec jog
1min sprint

Stretch
Abs

 

[dangerouscurves]

Made this today with yesterday pic

 

[Lizard King]

Good luck DC. I will be assisting monsoon with those weekly pics, so please make sure they are on time.

 

[Gregger]

10x :
1min recover walk
30 sec jog
1min sprint

Awesomeness...