Read My Mind!

I have posted my stats the chart but for some reason the updated numbers are not showing up.

 So my first biweekly update is 11/16/08:

169 pounds

28.7% bodyfat

 Which brings me to an accurate forecast of having to lose 30 lbs to bring me to the bodyfat percentage stat I want before competing.

 28.7% bodyfat of 169.5 pounds is 48.7 pounds.

13% bodyfat of 139.5 pounds is 18.7 pounds.

Which means if I lose 30 pounds, i will be at approximately 13% bodyfat and 139.5 pounds. HOWEVER, knowing how I workout, I will probably gain more muscle and it may put me at a 140-145 range. At 5′2" I find that to be a high number on the scale….but I think that I will wear it all well. It’s these damn muscular legs!! lol

In the meantime, look for stats on my progress pics and in the blog until I can get this chart to show the updates.

Thanks for everyone’s support! I really need you guys in order for me to stick to this!!

Al is really challenging me with losing 6 pounds in the past first 2 weeks. I need to step up my game!

Exercise Plan

TRAINING  - 5 day split, 45 minutes, 12-15 reps depending on mood and strength, 3 sets each

Chest (Monday)

Dumbell Press - 15 lbs each

Dumbell Fly - 10 lbs each

Barbell Press - just bar

Hammer Strength Iso-Lateral Wide Chest Press - 25 each

Hammer Strength Pec Fly (cable) - 50 total

Hammer Strength Incline Press - 15 each

Hammer Strength Decline Press - 15 each

Occasional Pushups

Arms (Tuesday)

Dumbell curls - 10 lbs (need to up it)

Alternate hammer curls - 10 lbs (need to up it)

Barbell curls - 30 lbs

Overhead dumbell for tris - single 20 lbs

Bent-over tricep extension dumbells - 10 lbs each

Cable, 35 lbs, bi’s n tri’s

 Abs ( Wednesday)

Around the world with legs

Decline Crunch

Mini Crunches

Knee Raise

Situps

Ab machine crunches

Shoulders (Thursday)

Arnold dumbell press - 10 lbs each

Barbell raise to shoulder heigh - 20 lbs

Barbell raise to under chin - 20 lbs

Rotator cuff extensions, inner and outer - 10 lbs on cable

Dumbell Side flies - 10 lbs each

Back (Friday)

Rear Delt Fly - 20 lbs cable

Dorsi Flexor - 30 lbs

Longpull Row - 40 lbs cable

Deadlift - bar

Assist Pullups - 100 lbs

Pull downs - 30 lbs

Legs (Saturday)

Lunges with 20 lb barbell on shoulders

Smith Machine, 35 plates on each side

Leg Curls - 45 lbs

Leg Extensions- 45 lbs

Leg Press - 45 lbs plate on each side

Abductor, 80 lbs

Adductor, 80 lbs

CARDIO - 6 Days

 STRETCHING - 6 Days

After workouts. Before and after Day 6 cardio only day.

Please NEVER neglect stretching!!! Not doing so can lead to INJURY and reduced peformance!

Posted in Training