Erik’s Transformation Blog

Weigh in:  173.6 lbs

Body fat:  9% (Wooohooohooo!)

Cardio:  20 minutes of intervals on the Hamster Wheel for a total of 2.7 miles.

Have a killer weekend and I’ll be back on Monday for another posting.

-E

Weigh in:  173.5 lbs (not bad after Turkey Day!)

Pull-ups:  15 X 3

Wide Dumbbell Rows:  35 x 8 x 3 + Xreps

EZ Curls:  75 x 6 X 3

Seated Dumbbell Curls:  35 X 6 X 3 + Xreps

Dumbbell Squats:  70 X 6 X 3 + Xreps (I’m maxed on my 10 lb plates.  Have to buy some more!)

Crunches:  20 X 3 + Xreps

Plank:  3 X 1 minute

Cardio:  4 easy miles on the treadmill

I’m about ready to get a few more 10 lb plates for my dumbbells.  Never thought I would max out what I have.  Woooooohoohooo!

Have an awesome evening!

-E

Happy Thanksgiving!!

Weigh in:  173.4 lbs

Cardio:  20 minutes of intervals on the treadmill for a total of 2.70 miles.

Hope your turkey is golden-brown, juicy and succulent.  Go easy on the pie though…

Erik

Weigh in:  173.8 lbs

Push-ups:  12 X 3

Dumbbell Bench Press:  70 X 6 X 3

Flyes:  40 X 8 X 3 + Xreps

Military Press:  80 X 6 X 3

Lateral Raises:  20 X 6 X 3 + Xreps

Overhead Extensions:  70 X 6 X 3

Skullcrushers:  60 X 8 X 3

Bench Dips:  15 X 3 + Xreps

Cardio:  30 minutes of medium intensity cardio on treadmill.

Another amazing workout.  The whole damn thing was a personal best!!!  Woooohoohooo!  And as promised, I uploaded update photos to show that I’m walkin’ what I’m talkin’!

Have a fantastic Thanksgiving Y’all!

Erik

Weigh in:  175.4 lbs

Cardio:  20 minutes of intervals on Treadmill for a total of 2.72 miles!

Getting faster.

Hope your evening was great!

Erik

Weigh in:  176 lbs (Weigh in always goes up after Sunday.  Goes down by Tuesday)

Pull-ups:  15 X 3

Dumbbell Wide Rows:  35 X 6 X 3 + Xreps

EZ Curls:  70 X 6 X 3

Dumbbell Seated Curls:  30 X 6 X 3 + Xreps

Dumbbell Squats:  70 X 6 X 3 + Xreps (ouch!)

Crunches:  20 X 3 + Xreps

Plank:  1 minute X 3

Another personal best workout.  New weights to me!

Have a killer evening!

Erik

Weigh in:  174.8 lbs

Cardio:  25 minutes of intervals on the treadmill.  14:30 at the 2 mile mark!

Have a great evening!

Erik

As I have been gaining strength, I have noticed that my previous "five meals a day" method was no longer adequate.  I was beginning to feel lack of energy and constantly hungry.  So I revised and updated my diet accordingly as of last monday and now I feel great!  Lots of strength and excess energy.  Down right hyper, really!  Weeeeeeeeeeeeeee!

So here is my new diet:

Monday thru Saturday

0500:  Cottage Cheese, 1 Can of V-8

0800:  Banana, 2 hardboiled eggs, 6 whole wheat triscuit crackers

1100:  Stirfry Chicken, rice and vegetables

1330:  Protein bar, 8 almonds

1630:  Protein bar, Gatorade G-2

1930:  1 Can of Albacore Tuna, 1 tbsp Lt. Mayo, handful of Raw Spinach, 6 baby carrots

Sunday is Cheat Day with moderation.  No gorge oriented binge fests.  I always feel like puking if I do that.  My meals are so small, my stomach has shrunk.  I can’t sit and eat more than 2 pieces of pizza and a salad without feeling totally bloated.  Ugh!!
I also drink 2 - 3 cups of coffee a day as well as a gallon and a half of water a day.  The only supplements that I am using are the protein bars and a multi-vitamin.  All is going well thus far!

Erik

Weigh in:  176.2 lbs

Push-ups:  12 X 3

Dumbbell Bench Press:  65 X 6 X 3

Flyes:  55 X 6 X 3 + Xreps

Military Press:  75 X 6 X 3

Lateral Raises:  20 X 6 X 3 + Xreps

Overhead Extensions:  60 X 6 X 3

Skullcrushers:  50 X 60 X 3 + Xreps

Bench Dips:  15 X 3 + Xreps

Today’s workout represents a personal landmark for me.  Being a runner predominantly and never much for resistance training, the weights that I am lifting now are "first times" for me.  So, from this workout forward every exercise will represent a new "personal best" as these will be weights that I have never lifted before.  I am now in the best shape of my life resistance-wise and the changes in my strength and physical appearance are phenominal to me.  As promised, I will post update photos next week (before Turkey Day, of course!).  Every workout now is very exciting because it is not a repeat of what I have accomplished in the past.  Very Kewl!!

Have an awesome evening y’all!

Erik

Sorry about the late post.  The server was out and I couldn’t log in!

Weigh in: 175.4 lbs

Cardio:  25 minutes of intervals on treadmill for a total of 3.26 miles.

I hit the 3 mile mark at 22:45!  Wooooot!

Have a great day and I will see you later this evening.

Erik