WantItBad

College is over. Time to stop drinking like nothing else matters. Time to think long term. Time to get my ass in shape. Time to stop making excuses. Basically time to grow up.

2 weeks ago I weighed myself at my parents house and I was 251lbs. Keep in mind 14 months ago i was around 198. Wow I let my self slide. I guess it was a slippery slope I feel down. But that time of my life over.

Since that day 2 weeks ago I have not touched any booze. Eating close to perfect and lifting 3 days a week and 4 days of cardio mixed in. Today I am 239. Still no where near 198 but by Sept. 15th the day I turn 23 I will be 195 or lighter.

Diet: Some varity but this is the general outline I have been on (HELP)
Meal 1: Egg Whites and Turkey
Meal 2: Salad and Chicken Breast, Fish Oil Caps
Meal 3: Brown Rice and Turkey, Natty PB
Meal 4 PWO: WHEY,Milk, Bannana
Meal 5: Salad and Chicken Breast
Meal 6: Cottage Cheese and Almonds

Training:
Weights: Full Body ABA BAB
A: Bench, DB INCLINE, BW Rows, DB Row, Dips, Lunge
B:Squat, SLDL, OH Press, Pull Ups, Hammer Curls
Week1: 2x15 Getting back into the flow
Week 2-3: 3x10 1 min RI
Week 4-5: 5x4 2 min RI
Week 6-7: 3x8 1 min RI
Week 8-10:8x3 2 min RI
Week 11: 3x10 1 min RI Test Week
Week 12: Deload 2x15

(cow, funk or anyone else tell me if that makes sense)
Cadio:
Day 1: Stair Mill (Intervals)
Day 2: Bike (distance)
Day 3: Elipitcal (Intervals)
Day 4: Stair Mill ( Slow Steady)

Sunday- Cardio Day 1
Monday- Weights
Tuesday- Cardio Day 2
Wednesday- Weights
Thrusday-Cardio Day 3
Friday- Weights & Day 4 Cardio


Crtique I just finished Week 1

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

P-funk

it doesn't look bad. I might throw in another leg exercise on Day A though and ditch one of the rows.

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

Jodi

What about veggies?

Essence EFA

WantItBad

funk- sounds good Single leg DB SLDL? and ditch the db rows?

Jodi- I do eat a ton of broccli forgot to mention that but other than the salads and broc i dont get many....something i need to work on

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

WantItBad

July 2, 2007- Workout B

Squat- 3x10@185 got 15 on the last set moving up 10 next WO

SLDL- 3x10@95 moving up 10 next WO

OH Press- 3x10@75 moving up 5

Pull UPs- 3x10@120 assis going to 140 next work out WEAK

Hammer Curls- 3x10@25

Wow just kinda hurts to see weights that low

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

P-funk

1-leg SLDL sounds good.

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

WantItBad

July 3, 2007 Cardio

Stairmill- 20 minutes intervals 1 minute on 2 minutes off


Anyone is it true if you wait longer to eat after cardio you will burn more cals?

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

WantItBad

I wanna add some jump rope training to my program on wednesdays.......

Speed Jumps
2 feet
R leg
L leg
Double Jumps
Run the Rope

about 10 minutes in time

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

Archangel

Lookin good my Friend, listen to Brother Funk, he knows his stuff!!! Best Wishes and glad to have ya back!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

WantItBad

4th of July, 2007

Bench- 3x10@155, missed the last set only got 6

DB Incline- 3x10@50 10, 7, 5

BW Row- 3x10

1-Leg DB DL- 3x10@30 moving up 10lbs next week

Lunge- 2x20yards@35 moving up 10 next week

Pushdowns- 3x10@90 moving up 10

Jump Rope- Run Rope 1 min, left foot, right foot, 2-2 switch, double jumps

lasted about 10 minutes HOLY SHIT TIRING!!!!!!!!!!!!


Also I feel weak today with numbers

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

WantItBad

Thanks just trying to be athletic

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

WantItBad

oh one more thing i forgot to say im ditching all slow steady Cardio........HIIT 4 days a week.......Sunday-Stairmill& Jump Rope(Speed),Tue- Stairmill, Wed- Jump Rope(Conditioning), Thursday- Bike Intervals,

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

P-funk

I wouldn't do all of your workouts as high intensity cardio.

I would put in longer duration tempo runs to develop work capacity and a base, as well as to help aid in recovery.

you can't go 100% all the time. Just like lifting. You are basically saying..."I am going to max on on squats every time I work out."

as we know, it doesn't really work that way.

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

WantItBad

by tempo runs do you mean if you are on a track Sprint 100, jog 100, sprint 100, walk 100 repeat??? or timed tempo runs?

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

P-funk

100m is still a pretty decent sprint (should taking you under 15sec).

by tempo runs, I would be thinking something along the lines of a 400m run (or +60sec run) with an equal amount of rest.....so 400m run, legs say you do it in 1:20, you would rest 1:20 and then do it again. or, you might rest longer, so....1:20 work:2min. rest

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

WantItBad

ok so what days would you do my cardio on and what order?

Thanks in advance

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

WantItBad

or would you change anything?

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

P-funk

I would do the tempo runs on days following my hard leg workouts.

I would do the intense sprint work on days following less intense leg work.

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

WantItBad

ok last question is a day of rest not doing anything needed?

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

P-funk

yea....i would

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

WantItBad

July 5, 2007- Let the diet slip last night at the family BBQ oh well it was a holiday!!! I had some pork from the pig roast and corn on the cob.......oh and about 3 lemon bars!!!! On my way to do some whicked cardio

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

WantItBad

july 5th- 10 minute rowing test like funk has people do.... i got 1934 meters ....i could have went a lot harder i think i hvae never rowed before though

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

WantItBad

july 6, 2007 B

Squat- 3x10 @205 last set got 15 moving up to 225 next week

SLDL- 3x10@105 up 10 next week

OH Press- 3x10@85 moving up 10 next week

Pull UP- 3x10@140 only got 8 on the last set

Hammer Curl- 3x10@25 up 5 next week


Good workout until the last 10 minutes when the roided douche at the gym tried to convince me to do gear......politely told him to blow me

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

WantItBad

July 7th, 8th- Jet skiing, tubing, waterskiing, fishing, ...................yes

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

WantItBad

July 9th, 2007 A

Bench- 3x10 @155 -2 on the last set stronger than last week

DB Incline- 3x10 @50 9, 8, 7 (weird)

BW Rows- 10, 10, 7 back tired from wakeboarding all weekend is my only guess why

Single leg SLDL- 3x10 @45 10,10,10 staying the same next week

Lunges- 3x10 yards @45 lbs holy heart rate

Skulls- 3x10@65 moving up 10 next week

6- 50 yard sprints with 15 seconds rest in between each

got the bf checked today 22.5% 51lbs of fat ish my weight is 235

Sept 15th the day i turn 23 which is 11 weeks away i will weigh 200lbs......

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

Archangel

Lookin good Brother Bad!!! Keep it up and you'll be just fine my Friend!!! Hope your 4th was GREAT!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

WantItBad