Wednesday, March 8, 2006


Well I weighed in today... 210lbs. So in 3 1/2 weeks, I've lost 18lbs. I'm still a little ahead of myself, but whatever. My weightlifting is going much better now that it gets it's own workout without any cardio. Currently I get up, I go to the gym and do my half hour of cardio and abs. Eat breakfast, and then return to the gym as soon as I can depending on my schedule that day. If it's possible to go back right after breakfast I do. Otherwise it's usually late afternoon, or the early evening. At which time I do abs again, and then whatever my weights are for the day.

Now that I've been cut down to a 5 day a weeks schedule, it goes as follows:

Monday: Chest
Tuesday: Back
Wednesday: Legs (Quads, Hams, Calves)
Thursday: Shoulders
Friday: Arms (Biceps, Triceps)

Each body part gets 4 movements each, consisting of 4 sets each, with 1 minute rest periods between sets, and 10-12 reps worth of weight.

For abs, I'm doing 3 sets of leg raises for the lower abs primarily, and then I do what I call concentrated crunches for upper abs. I have found these to be more effective than the monotonous 1000 crunches a day. Every 2nd crunch you do, hold it in the crunch position, squeeze your abs... and count 2.

So you do one crunch, come up for the second one and then hold.... 1.... 2... do another crunch, and then on the next hold... 1... 2... and so on. Right now I do 3 sets of these between 50-75 a set. Twice a week I add weighted side bends, and lower back raises to work the obliques and lower back. These don't get as much attention as they are muscles that build easily, and give you a thick core. Which symetrically speaking isn't currently in my best interest.

Other than that... things are progressing nicely. My defintion is finally taking shape, I'm getting harder (my muscles that is....), and I'm getting excited about the show. However things are about to get a step harder this coming week, as the diet is going to crunch down even more. But I shall adapt... I just may lose my mind along the way. But I don't know how much left there is to lose at this point anyway.

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