John’s BodyBlog

Hitting the century mark seems elusive. Looking back at my track record, I’m still holding steady at an average loss of 1.48 lbs/week…. so I can’t complain.

0.2 lbs down for a TOTAL of 99 lbs gone forever!

I had a chance to visit with one of the Trainer-ettes (we don’t have any male personal trainers at my gym) this week about my lifting routine and the plateau of sorts I have found myself in. She gave me a new routine that would ’shock’ my metabolism into action again with the added benefit of being more new, and less routine.I am getting to the gym 4x per week, so she suggested that I have one dedicated cardio day and bust out the following fat-burning juggernaut.

10 min. on the elliptical (moderate intensity)
Bench Press (Chest) 12/10/8 at 125 lbs/130 lbs/135 lbs
Seated Row (Back) 12/10/8 at 120 lbs/130 lbs/140 lbs
5 min. Balls to the Wall on the bike
Leg Press (Quads/Hams) 3/15 at 260 lbs.
Ab Machine (Abs) 4/25 at 130 lbs.
5 min. Balls to the Wall on the bike
Barbell Curl (Biceps) 12/10/8 at 75 lbs/80 lbs/90 lbs
Triceps Press (Triceps) 3/15 at 95 lbs
5 min. Balls to the Wall on the bike
Standing Calf Raise 3×15 at body-weight
Overhead Shoulder Press 12/10/8 at 75 lbs/80 lbs/85 lbs
Finish up with 10 minutes on the elliptical at an easy intensity.

I guess it paid off…

Anton, a drum roll if you please…

Starting Weight (Dec. 22, 2006): 392 lbs.
Starting BMI: 51.7
Weight Today (Sept. 27, 2007): 320.8 lbs.
Current BMI: 42.3

Weight Change This Week: -2.8 lbs.
Total Weight Lost: -71.2 lbs.
NEXT GOAL: the 75 lb. magnet (3.8 lbs. to go)
WeightWatchers Challenge: 302 lbs. by Thanksgiving

This week, our local gym was "closed for annual repairs". I can understand why they have to do that, but its just so damned annoying. I was able to get out and walk a couple miles this week (running in 25 yard segments). My payoff? A whopping 0.4 lbs gone for the week!

The good news!

They re-open this morning.

I hope it was worth it.

Now… I’m off to sweat and throw some iron!

Ooo - RAH!

I made a New Years Resolution 8 months ago to transform my body. The amazing thing is that I am still making progress. I have lost 61 lbs since Dec. 22, 2006 and dropped my BMI by 8 points.

My goal is to "Become half the man I used to be", I officially started at 392 lbs. and my goal is 196 lbs. When I get there, I would like my BF% to be below 15% (I think). Since I am still so far away, I haven’t really focused on specific goals, rather setting mini-goals to strive for along the way. My next goal is 75 lbs. lost (316 lbs.) then to get under 300 lbs. (I haven’t been there since college).

I began a whole-body circuit that I lifted from Men’s Health Magazine in June that looks like this:

Incline Bench Press: 110 lbs. 3×10
Bench Press: 125 lbs. 3×10
Triceps Rope Pull-down: 90 lbs. 3×15
Cable Biceps Curl: 75 lbs. 3×10
Lat Pull-down: 130 lbs. 3×15
Cable Row: 120 lbs. 3×12
Ab Crunch Machine: 130 lbs. 4×25
Trunk Twist Machine: 100 lbs. 3×20 (each side)
Leg Press: 260 lbs. 3×15
Calf Raise: Bodyweight 3×15
Cable Fly (shoulders): 25 lbs. 3×10 (each side)
Preacher Curl: 80 lbs. 3×10
Triceps Press: 80 lbs. 3×10
Overhead Press: 80 lbs. 3×10

Cardio: Eliptical Machine set on the Weightloss program 30 minutes on the days I lift and 45 on the days I don’t.

Due to my work schedule, my workout schedule is: Su/Mo/Tu - Cardio We/Fr/Sa - Cardio & Weights and Thursday off.

I would appreciate any tips you guys can offer me. I am looking for a good lifting routine that would split my days and expand on the number of exercises that target a specific body part.

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