Day 1 of the Shortcut to Size program. I am decided to start a new program 1 week after finishing the Kris Gethin 12 week Trainer. I wanted to continue my progress but focus now on muscle growth, size, and strength. Per Gethin, starting a program immediately after, accelerates your progress due to your current body's efficiency. I have convinced my son to do the program together to get him on a dedicated program with a specific goal over the summer. Should be exciting to see his progress as well. The first workout was great, but long due to the number of reps per set 12-15 and the number of exercises. I feel strong due to my previous training and a week of rest. I look forward to seeing the progress with the program and hope it will help me achieve my goal of adding lean muscle mass and increase strength. Excited, motivated, and feeling great on Day 1.
Day 77, Thursday, May 24 is MISSN COMPLETE 85 Day for Kris Gethin Program. Final day with Goal successfully reached! It has been a great journey and I am glad that I finished without injury and exceeding my goals. Ended weight at 169.5 from a starting weight of 176 from Kris Gethin program and 192 at my heaviest 18 months ago. I feel that I have stabilized around 170 plus/minus 1-2 pounds! Very pleased, but body fat is the real success story. Managed to get my body fat to below 10%! Started program at 14.5 and obviously more 18 months ago. Feel very lean but at a manageable level. The overall Kris Gethin program is great for anyone who is looking to loose fat and get leaner. I also helps you learn new exercises and workouts. Kris does an excellent job in trying new routines and the dialy video are a hige help and motivator. I loved the DTP workouts and will incorporate them into my own workouts. The program however is not one to get bigger due to some of the number of DTP workout and nutrition program. However, now that the program is over, you are in a great place to start a program to add LEAN muscle mass on a lean muscle frame. I am starting on a muscle builder program 1 week, Jim Stoppanis Size Program. The nutrition program I found to be managable and definitively key to a successful transformation. It is simple to follow, but the variety is limited. I did not find it to be to restrictive, but I could see that others would find it hard to not have dairy, fruits, or breads. But IT WORKS! So follow it for 12 weeks and watch it work. It also allows one to manage food in a more controlled way with limits selection which makes it easy to follow. This is great for those that do not cook or live alone. I would recommend the program to anyone including females that are dedicated to fitness and willing to do hard workouts and be strict with your nutrition. These are key to the program and you will not achieve success unless you follow both. I feel great and ready to start my next program. I excited to have signed up for next program for strength and size, Jim Stepani Size Program! GOAL REACHED! WORKED HARD! KEPT IT GOING TO SUCCESS! Let us have a few days rest and now start again to gain Lean Muscle. More to blog about in the future!
Day 76, Wednesday, May 23 is an accelerated Day 84 Day for Legs. This is the FINAL workout as Dramatic Transformation Principle (DTP) for Legs. Today's DTP workout had two exercises for Legs, Leg Extensions and Seated Leg Curls. How fitting that the last workout is Legs, my weakest muscle group. Worked hard today and did my 10 rep with 130 and100 for hamstring curl with these being a new maximum.p during DTP. felt that my legs have really ncreased in strength for most exercises.. Felt great today and finished with stair master for 20 minutes for 95 flors and did a walk for 1 hour. I am glad but also sad for th program is over. What will I do with my spare time. Ready for final pictures tomorrow for day 86! Feeling great today with final leg pump today. I wish I could have done a chest or arm workout for pictures. I am excited to have signed up for next program for strenth and size for Jim Stepani Size Program. This is the final day accelerating program to be ONLY 76 days versus 84 days! GOAL REACHED! WORKED HARD! KT IT GOING TO Day 76/ Workout 84 with NO more workouts to GO! Supplements: Morning - multivitamin, omega 3, Glusamine sulphate Post-workout - Protein Shake Evening - multivitamin, Glusamine sulphate Nutrition: 4 egg whites, chicken, Tomatos, Spinach & Oatmeal Protein Shake Chicken, sweet potato, asperigus Protein bar Chicken, sweet potato, asperigus
Day 75, Tuesday, May 22 is an accelerated Day 83 Day for Biceps and Triceps. This is the FINAL workout as Dramatic Transformation Principle (DTP) for Biceps and Tripceps. Today's DTP workout had only one exercise for Biceps and Tripeps, but they were Supersetted to make it more difficult. Felt great after 1 day rest so, started initial set of 50 reps with only 50 pounds for biceps and 60 pounds for Tricep. For 10 rep, I completed with 110 pounds for tricep and 100 for bicep. This is quite strong for middle reps since I usually do 120 and 100 respectively, so strength is solid during the DTP phase of program. Since this is the final upper body day, I finished with additonal 4 exercises for shoulders, front raises, arnolds, side raises, and bent over raises and 3 for abdominals; decline crunch, decline oblique, and leg raisers to blow this OUT! Felt great when finished, but fairly tired. Ready for final pictures tomorrow for day 85! Finished with stairclimb for 20 minutes for 95 floors. Feeling great today with full pump today. Should have done pictures today! Determined what next for my fitness program. Signed up for next program for strenth and size for Jim Stepani Size Program i am Getting used to DTP workouts and ready for final day to tomorrow accelerating program to be ONLY 76 days versus 84 days! Goal in Sight! Working Still Harder! Keeping it going on Day 75 / Workout 83 with 1 day to GO! Supplements: Morning - multivitamin, omega 3, Glusamine sulphate Post-workout - protein shake Evening - multivitamin, 1 L-Carnitine, 1 BCAA, Glusamine sulphate Nutrition: 4 egg whites, chicken, Tomatos, Spinach & Oatmeal Protein Shake Chicken, egg, & Rice, miso soup - Sushi Kushi Chicken, potato, coffee Protein Bar
Day 74, Monday, May 21 is an accelerated Day 81 and 82 as the final rest days before the last 2 DPT strength workouts of the program. Today's and tomorrow are 2 rest days. I plan to only take one off and complete program accelerated 9-10 days before Memorial Day weekend. Feeling a bit sore but good overall and stopped taking any supplements this week to cleanse out my system. Took it easy today and caught up on some todos today but staying true to nutrition plan today with healthy eating. I completed my cardio with a 3 mile run on treadmill in the evening which was a one of the longest runs since the start of the transformation. Feeling great overall and excited to finish in 2 days only. I am already planning new goals for next 6 months. I want to maintain body fat under 10% but with a bit more size and strenth with no more then 2-4 pounds to reach 174 body weight. I am planning already to start a me program in 1 week after some rest and recovery. Looking at add strength and size program to reach my new fitness goals. Ready to go tomorrow with Biceps and Triceps for DTP workout! Final push for last 2 days of accelerated program and finish 9 days ahead of program with only rest days removed. End in Sight! Preparing Mentally! Keeping it going on Day 74 / Workout 81 & 82 with 2 days to GO! Supplements: Morning - multivitamin, omega 3 Evening - nothing to cleanse system for 1 week Nutrition: 4 egg whites, chicken, mushrooms, spinach & oatmeal Protein Bar Talapia and salad - Grill House Chicken Kung Pow, Brown Rice
Day 73, Sunday May 20 is an accelerated Day 80 Day for Shoulders, Calves, and Abs Chest. This is the FINAL workout as Dramatic Transformation Principle (DTP) for Shoulders, Calves, and Abs Today's DTP workout had only one exercise for Shoulders, Abs, and Calves, so I added 3 exercises for Abs and 2 additional triceps exercises. Started initial Shoulder Press set of 50 reps with only 20 pounds. For 10 rep, I completed 40 pounds with a previous maximum of 60 pounds. By the time I was on the second half of the DPT, my shoulders were totally fatigued. I had reached the WALL again today. I completed final set with 20 pounds and with help of a spotter, completing all sets and reps. I fInished with the one calf exercise and added 3 new floor abdominal exercises as Oblique, Jackknife, and Side Twists with weight. Finished with cardio walk for 30 minutes. Feeling great today with new bodyweight of 169.4, so should be ready for final weigh in this week. Muscles and body fatigued, glad for a rest day. Pushing through with final 3 days and remaining 2 DTP workouts. Rest day tomorrow and final push for last 2 days of accelerated program. End in Sight! Pushing through Walls! Working Harder! Keeping it going on Day 73 / Workout 80 with 3 days to GO! Supplements: Morning - multivitamin, omega 3, l- Carnitine, 1 BCAA, Glusamine sulphate Pre-workout - 1 Creatine, Amino with Energy Post-workout - protein shake Evening - multivitamin, 1 L-Carnitine, 1 BCAA, Glusamine sulphate Nutrition: 4 egg whites, Tofu, Tomatos, Sun-dried Tomatoes, Spinach Protein Shake Chicken Thin, Buffalo Hot Dog - Einsteins, and Wrigley Field Chicken Skewers, Quinoa, Grilled Vegetables Protein Bar
Day 72, Saturday May 19 is an accelerated Day 79 Day for Chest and Back. This is the FINAL workout as Dramatic Transformation Principle (DTP) for Chest and Back. Today's DTP was similar to last Chest and Back workout. Workout had only one exercise for Chest, Dumbbell Press and one for Back, Dumbbell Row. I added 3 exercises today to finish program strong. Started initial dumbbell press set of 50 reps with 25 pounds. For 10 rep, I completed 55 pounds with a previous maximum of 70 pounds. I will found out next week when I try to do bench if my bench maximum has increase through DTP. Previous maximum was 255 pounds for Barbell Bench after shoulder injury recovery. By the time I was on my back DTP exercises, I was getting very tired. I knew I had reached the WALL today and had to dig deep to complete remaining sets. I completed final set with 30 pounds and it felt like I was pulling a heavy bag of sand. Glad to finish today and amino energy and music pulled me through. I took a long break today and came back for a second session today to complete my cardio and workout with my partner. FInished Chest with Incline Press, Decline Barbell with new maximum weight of 175 pounds, and shrugs with 225. Finished with 2 mile run for cardio at 7.5 level. Feeling great today but muscles and body getting tired in final week of program. Pushing through with final remaining 3 DTP workouts. End goal getting closer. Working Hard! Pushing through Walls! Keeping it going on Day 71 / Workout 78. Supplements: Morning - multivitamin, omega 3, l- Carnitine, 1 BCAA, Glusamine sulphate Pre-workout - 1 Creatine, Amino with Energy Post-workout - protein shake Evening - multivitamin, 1 L-Carnitine, 1 BCAA, Glusamine sulphate Nutrition: 4 egg whites, Chicken, Spinach & Oatmeal Protein Shake Curry Chicken Wrap - Nirvana Halibot & Califlower - Epic
Day 71, Friday May 18 is an accelerated Day 78 Leg Day. The Workout is a Dramatic Transformation Principle (DTP) for legs and hamstrings. Today's DTP was similar to last leg workout. Started initial set of 50 reps and felt strong to start with 180 pounds compared to 90 only. For the middle 10 rep, I achieved the heaviest leg press with 360 pounds, 8 plates. DTP and the program has increased my strength for legs while lowering my body fat %. By the end of the workout, felt tired but new that I continue to make progress. Finished with cardio walk for over 60 minutes outside since it was another great weather day. Feeling great today after rest and ready to complete 2 more days of strength training. See the end goal in sight and ready to finish strong. This is the second to last leg workout of program and felt strong today. Working Hard! Staying Motivated! Pushing Harder! Keeping it going on Day 71 / Workout 78. Supplements: Morning - multivitamin, omega 3, l- Carnitine, 1 BCAA, Glusamine sulphate Pre-workout - 1 Creatine, Amino C4Extreme Post-workout - protein shake Evening - multivitamin, 1 L-Carnitine, 1 BCAA, Glusamine sulphate Nutrition: 4 egg whites, Chicken, Spinach Protein Shake Turkey Burger and Grilled Vegetables - Tavern on Rush Protein Bar Chicken, Sweet Potato, Broccoli
Day 70, Thursday May 17 is an accelerated Day 76 Rest Day. This is day 1 of two rest days in a row, but I will take only one to complete transformation before Memorial Day Weekend. Finally a rest day with no plans to do any strength training today. I only did cardio with a run of 2 miles on treadmill and walked for 30 minutes. I was quite tired today and needed a full rest day since just completed had strength training for 5 days in a row. I am still accelerated now 5 days ahead of plan, reducing rest days to 1 versus 2 days through the final phase of the transformation program. Results came in from my physical and all were normal. Blood pressure was excellent at 70 over 110. Cell count, kidney, blood sugar, and thyroid are all normal. Cholesterol is 160 with < 200 normal, LVL is 103 with < 130 normal, LDL (good) is 43 > 40 normal, and Triglisorite is 70 < 150 normal. All is very good and I am very happy with the results. Tomorrow will be back to strength training for 3 days, 1 rest day, and final 2 days of strength training. Ready for the final accelerated week 12 to complete program. Recovering Well! Staying Motivated! Pushing Harder! Keeping it going on Day 70 /Workout 76. Supplements: Morning - multivitamin, omega 3, l- Carnitine, 1 BCAA, Glusamine sulphate Evening - multivitamin, 1 L-Carnitine, 1 BCAA, Glusamine sulphate Nutrition: 4 egg whites, Chicken, Spinach & Oatmeal Protein Shake Chicken, Sweet Potato, Broccoli Turkey Meatballs, Brown Rice Pasta
Day 69, Wednesday May 16 is an accelerated Day 75 for Shoulder, Calves, and Abs. The Workout is a Dramatic Transformation Principle (DTP) for shoulders and standard 3x12 for Calves and Abs. I decided to get an actual physical this week to confirm that all is going well during this transformation. The only requirement was that I eat nothing for 8 hours prior to my physical. Doctor said I was in good health with no issues and Blood pressure was excellent at 70 over 110. I also had 2 vaccinines and samples for blood tests. Results in a week to confirm all is well inside. Feeling good today, though funny to go to the doctor when nothing is wrong. By th time I started my workout, I was exhausted. It could have been from the missed meal in the morning. So, I drank my pre-energy workout of C4Extreme which helped, but tough to get energized for today's DPT workout on shoulders. I cranked up the house music today and pushed through the workout with solid results. Today's DTP was similar to last shoulder workout with presses behind and military. Barely finished 50 reps but did through rest and pause technique. Shoulders burned like heck today since we started with behind neck. I stayed relatively light for behind neck since I had tore my shoulder last year. Finished strong with upright rows with a solid 125 and 15 reps. Finished with cardio walk for over 60 minutes outside since it was another great weather day. Feeling tired today as expected, after 5 days in a row of strength training. Tomorrow will be a well deserved rest day. Ready for the final accelerated week to complete program. Still Working Hard! Staying Pumped! Pushing Harder! Keeping it going on Day 69 /Workout 75. Supplements: Morning - multivitamin, omega 3, l- Carnitine, 1 BCAA, Glusamine sulphate Pre-workout - 1 Creatine, Amino C4Extreme Post-workout - protein shake Evening - multivitamin, 1 L-Carnitine, 1 BCAA, Glusamine sulphate Nutrition: Skipped breakfast due to Doctor physical Salmon and Spinach - CPK Protein Bar Protein Shake Chicken, Sweet Potato, Brocolli 1 Boiled egg
Day 68, Tuesday May 15 is an accelerated Day 74 for Chest and Back. The Chest and Back is a Dramatic Transformation Principle (DTP) with 2 muscle groups only. The Chest and Back workout was excellent DTP with alternating Back and Chest with each set. I have added will incorporate into my custom workouts for selection of DPT once per week to not over train later. It focused on 2 exercises Underhand Cable Pulldowns and Incline Dumbbell Press. The Back was mainly focused on Lats where you need to lean back a bit. It was very tough to finish workout today for the final 40 and 50 reps. But went to failure and did the rest and pause technique and went to lower weight if not at final required rep. Incline Press was tough as well, but finished feeling very pumped. Heaviest weight was 40 pounds for reps of 10, but that is all due to fatigue and muscle failure. Usually I use 60 or 65 for Dumbbell Press. Finished with cardio walk for over 30 minutes outside since it was a great weather day. Still feeling great today, but a bit tired during DTP workout. Working Hard! Getting Pumped! Pushing Harder! Keeping it going on Day 68 / Workout 74. Supplements: Morning - multivitamin, omega 3, l- Carnitine, 1 BCAA Pre-workout - 1 Creatine, Amino Revovery with Eneregy Post-workout - protein shake Evening - multivitamin, 1 L-Carnitine, 1 BCAA Nutrition: 5 egg whites, chicken, Mushrooms, Spinach, Sweet Potatos & Protein Oatmeal Protein Bar - GNC Turkey burger and Grilled vegetables - Tavern on Rush Protein Shake Turkey Meatballs, Brown Rice Pasta, Tomato Sauce
Day 67 Monday May 14 is an accelerated Day 73 for Legs and a double session with Arms. The Leg workout is a Dramatic Transformation Principle and the Arms are 8 exercise Circuit. I was only planning on doing the Leg workout today, but my partner asked me to workout with him today and so we did an Arm circuit. Both workouts were short but intense but worked completely different muscle groups. We will see how we feel tomorrow and if a rest day is needed or we carry on with Day 74 for Back and Chest. Did another weigh in at 169.6, so maintaining weight and losing fat still with only 2 weeks to go! The Leg workout was excellent DTP and I will incorporate into my custom workouts. It focused on 2 exercises Close and Wide Stance Leg Press. I managed weights well with full 50 reps for first and last but to failure. Sets of dual 10 were 315 which was solid for a superset like this. After legs were tired, but did cardio that included stairmaster for 20 minutes and 75 floors. OUW! The Arm workout was custom created from Jamie Eason Phase 3 program with some modifications. It is 8 different exercises done in series with alternating Biceps and Triceps. Exercises include: EZ-Bar Curl, Skull-crushers, Dumbbell Bicep Curls, Overhead Tricep Extensions, Barbell Curls, Bench Dips. This is usually done for 3 circuits, I added 2 more to really blow out the arms. Biceps felt pumped after though tired. Finished with another Cardio of a run for 1.5 miles. Feeling great today. Working Hard! Pushing Harder! Keeping it going on Day 67/(Workout 73) Supplements Morning - multivitamin, omega 3, l- Carnitine, 1 BCAA Pre-workout - 1 Creatine, C4Extreme Post-workout - protein shake Evening - multivitamin, 1 L-Carnitine, 2 BCAA Nutrition 5 egg whites, chicken, Mushrooms, Spinach, Sweet Potatos & Protein Oatmeal Protein shake Chicken Breast, Sweet potato Brown Rice and Protein Almond Milk Turkey Meatballs, Brown Rice Pasta, Tomato sause Protein Shake
Day 66 Sunday, May 13 is an accelerated combo Day 68 Shoulders and Day 69 Abs and Calves. Today's workout is another unusual workout with limited body parts so I combined the workouts to be more inline with previous muscle combinations of Shoulders, Abs, and Calves. Feeling great today after yesterday's workout and ready for strength training today. I combined 2 workouts to get the most of Day 66 and combined 3 standard body parts of Shoulders, Abs, and Calves. Today's shoulder workout was excellent with the additional of Leaning Dumbbell Raises. I really like it combined with Side Dumbbell raises in a superset, where the front and side heads of shoulders were worked hard. I also added a superset of Front (20 reps) and Behind the Neck (10), Military Press. This added a great finish with great pump and burn to all head of the shoulder muscle. I also did my custom ab workout on decline bench with 65 on Decline Crunches. Overall another great workout with 1 new exercise (Leaning Dumbbell Raises I plan to add to my shoulder workout days. Feeling great today pushing hard though Week 9 and keeping it going on Day 66/(68&69) Supplements Morning - multivitamin, omega 3, l- Carnitine, 1 BCAA Pre-workout - 1 Creatine, C4Extreme Post-workout - 1 Creatine, protein shake Evening - multivitamin, 1 L-Carnitine, 1 BCAA Nutrition 3 eggs with yolks & Protein Oatmeal Protein shake Chicken, Lettuce, cranberries, apple - Uptown Salad - Potbellies Filet, Brown Rice, Vegetables - Jimmy's Charhouse Chicken, Quinoa & Brown Rice, Brocolli Carrots
Day 65 Saturday, May 12 is an accelerated Day 70 Back, Biceps, and Triceps strength training day. Today's workout is an unusual team workout on 3 Body Parts for Back, Bicep, and Triceps. I felt great today after a full day of rest and no strength training yesterday. Today's workout is an usual workout for Gethin since he is doing a workout with other bodybuilders. I did not like today's program due to the fact that it did not get deep into any one muscle group. However, I did like the Rack Dead Lifts for back and the triple giant sets for Biceps and Triceps. The challenge was with the back exercises seemed not to be focused and worked other muscles like shoulders and chest. The Giant sets were very solid though with great pump after the 2 sets of Bicep Curls and followed by Cable Rope Curls. The final exercise was chin ups and was difficult due to fatigue even though only Body Weight. This was the same for the triceps with 2 solid exercises with over head extension and tricep pushdown and final failure set with dips. Overall good workout, but next time would separate back from Biceps and Triceps and then add 1 to 2 more muscle specific exercises. I have begun to reduce my supplements to 1 of Creatine and no more Glutamine. I will still maintain multivitamins, omega 3, 1 BCAA, and 1 L-Carnitine in morning and Night. Back at it feeling great today pushing hard though Week 9 and keeping it going on Day 65/70! Supplements Morning - multivitamin, omega 3, l- Carnitine, 1 BCAA Pre-workout - 1 Creatine, C4Extreme, protein shake Post-workout - 1 Creatine, protein shake Evening - multivitamin, 1 L-Carnitine, 1 BCAA Nutrition 4 egg scramble with chicken, mushroom, spinach & Protein Oatmeal Protein shake Chicken, Black Beans, Brown Rice and Lettuce Protein Shake Fish sandwich on Wheat Bread
Day 64 Friday, May 11 is an accelerated Day 67 Rest Day. My friend asked for me to help them again today, but today I just did Cardio and helped them stay motivated. I still felt sore today so I did a true Rest day with no weight training, Only cardio. Tomorrow is going to be a big day due to the fact I will be working out out with 2 other enthusuists for a strength training day. My friends program today was week 2, Day 9 for back and triceps of their program and they did great again. The workout was the standard 6 exercises with 2 reps of 12. Completed Cardio with a 2.1 mile run at 6.5 for 2 minutes. Cardio is really picking up with today's workout completed with relative ease. I look forward to tomorrow strength training with 2 other enthusiasts. It will be a great workout with lots of exercises for Day 70 with back, triceps, and biceps for the final push through the difficult workout Kris has in program. Keeping it going on Day 64/67! Supplements Morning - multivitamin, omega 3, l- Carnitine, 2 BCAA Evening - multivitamin, 1 L-Carnitine, 2 BCAA Nutrition 4 egg scramble with chicken, mushroom, spinach & Protein Oatmeal Protein shake Turkey burger Protein Shake Salmon and vegetablesi