A few thoughts

It has been awhile since I posted on my blog. I find that often work will supersede my pleasures at times. I am also behind on my weekly picture, but I assure you that I will have one up for week 8. Nevertheless, I am still monitoring my progress and as I look over the past 6 plus weeks, I have discovered that I have only lost 8 pounds on the scale. However, I have really lost inches off my waist and gained inches on my chest and arms.

I found that this past weekend, I really needed a break from working out. It is the first time that I took two consecutive days off. The payoff was a great workout on Monday. I have also instituted the practice of doing three sets of pushups and pull-ups before each day of work. This has really caused my repetition numbers to improve as well as my strength.

The logging of work and food has also shown me that I need to reduce my cheat days and increase my cardio. I feel this is the only way I will truly be able to develop a body that has an exposed 6 pack in the mid section

Week 7 Day 4

Date: Oct 07	Day: 3	Week 7
FOOD	Exercise
Protein, oats & ff yogure	Lat pull wide
Protein	Lat pull narrow
Chicken, rice, and tomatoes	Machine rows
High carb cheat	D/B pull overs
	Supine body weight rows
	Ez bar curls
	Low cable curls
	D/B hammer curls ALL EXERCISES 4 SETS
	Push us and pull ups 3 sets

Week 7 Day 3

Date: 15 Oct 07	Day: 3	Week 7
FOOD	Exercise
Protein	Squats
	Calf raises Super set
Ff yogurt, protein, banana, oats
	DB Lunges
½ c ff cottage cheese and mixed nuts	DB straight leg lifts super set
Oats and protein	Clean and Jerks x2 between each set of lunges
SW bake and banana	Smith shrugs
Chicken crockpot & banana	DB shrugs ALL EXERCISES 4 SETS
Chicken crockpot and sweet potato	S/B push ups and pull ups superset x3

Week 7 Day 2

Date: 14 Oct 07	Day: 2	Week 7
FOOD	Exercise
Oats, protein, ff yogurt and banana	No exercise Need a break
Banana
Chicken Crockpot and banana
Chicken Crockpot and apple

Week 7 Day 1

Date: 13 Oct 07	Day: 1	Week 7
FOOD	Exercise
Cheat day	No Exercise Need a break

Week 6 Day 7

Date: 12 Oct 07	Day: 7	Week 6
FOOD	Exercise
Oats, protein, 1 c honey bunches of oats	Military press
Protein and soy trail mix	Side raises
Chicken Crockpot	Rear raises
Chicken, veggies and brown rice	Upright rows 4 sets each

Week 6 Day 6

Date: 11 Oct 07	Day: 6	Week 6
FOOD	Exercise
Oats, protein, and banana	7 sets pushups, pull ups,
Apple	Lat pulls
Tuna 7 oz and banana	1 arm lat pull
Protein, ff yogurt	Low row
Mongolian BBQ	e-z bar curl
FF yogurt, ¾ c go lean ¼ c mixed nuts	Isolation d/b curls
	35 min elip HIIT 140 BPM

week 6 day 5

Date: 10 Oct 07	Day: 5	Week 6
FOOD	Exercise
1 c ff yogurt, 1 c go lean	Elevated pushups
Protein	Tri pushups
Fresh fruit, oats and egg beaters	Seated Russian twists
Banana, ff yogurt	Sit ups
Mixed nuts, soy trail mix	Pull ups
1 c egg beaters, salsa, ff refried beans, mushrooms, soy cheese and black olives	Elliptical random settings

Week 6 Day 4

Date: 9 Oct 07	Day: 4	Week 6
FOOD	Exercise
FF yogurt, Protein, 1 c puffed wheat	Push ups, Chin ups, box jumps, double crunches, Swiss Balls crunches, Jumping lunges superset, 3 sets
Protein	Incline smith bench
Protein, oats and apple	Decline d/b press
Protein	Cable Crossovers
Crockpot Chicken w/ ½ c brown rice	D/B Flyes
Crockpot Chicken w/ ½ c brown rice	EZ bar skull crackers
	Reverse tri extensions
	Pushups 4x20 pull ups 4x6
	30 min Treadmill HIIT

Week 6 Day 3

Date: 8 Oct 07	Day: 3	Week 6
FOOD	Exercise
1c Puffed Rice, ¾ c milk & banana	Lat pulls
Protein and oats	1 arm pull down
Protein	Machine Rows
Crockpot Chicken & ½ c brown rice	Cable 1 arm Rows ALL ABOVE WERE 4 SETS EACH
Crockpot Chicken & ½ c brown rice	Push-ups 25x3, pull ups (assisted) 5x3, and Dips (superset)

Week 6 Day 2

Date: 7 oct 07	Day: 2	Week 6
FOOD	Exercise
CHEAT DAY	NO EXERCISE

This was my first real cheat day since I started logging my food and activity. There is a reason for the cheat day though. I know that over the next six weeks I will be training extra hard with 2-a-day training as often as possible. I hope to have my six-pack showing by the conclusion of week 12.

If you would like more information about the exercises or recipes for any of the meals my lovely wife makes, visit me at www.fitforfreenj.com or email me at Rob

Week 6 Day 1

Date: 6 oct 07	Day: 1	Week 6
FOOD	Exercise
Oats, fresh fruit, egg beaters	Machine squats
Protein	Machine leg ext
Apple	Machine isolation leg curl
South West crock-pot chicken	Machine isolation kick backs
8 oz chicken & mixed veggies	25x3 pushups
	12/8/6 assisted pull-ups
1c fat free yogurt, protein, ½ c oats	8/6/6 dips super set x3 sets
1 c kids cereal	s/b sit-ups
	Double crunches superset x3 sets
	2 miles walking

After completing 5 full weeks of the competition, I can say that I feel much better. There is nothing like going to the closet and not having to worry about whether or not pants will fit. What is really amazing is that I have only lost 8 pounds according to the scale, but I know it has to be at least 2 inches off my waist. Even more important is that my body fat is down to 11mm according to the fat caliper.

The next 6 weeks will be where I get down and dirty though. I will be working nights and it will afford me to workout two times a day. I will be able to dedicate time to resistance training and later a full hour to cardio and body weight resistance training. I am hoping that by the conclusion of week 12, my six pack will be visible.

I will continue to post diligently and I will be sure to keep you informed as to how the transformation goes during this increased intensity training cycle.

If you would like more information about the exercises or recipes for any of the meals my lovely wife makes, visit me at www.fitforfreenj.com or email me at Rob