Erik’s Transformation Blog

Weigh in:  174.4 lbs

Dumbbell Bench Press:  70 X 6 X 3

Arnold Press:  40 X 6 X 3

Wide Grip Pull-ups:  6 X 3

Skull Crushers:  80 X 6 X 3

Preacher Curls:  50 X 8 X 3

Hanging Leg Raise:  6 X 3

I’m getting ready to change my program.  It’s been four weeks.  Plus, the total body thing is kinda hard on a 42 year old body.  Especially three times a week.  I’ve made some gains, but it’s not worth being debillitatingly sore all week.  Even the weekends aren’t enough recovery time.  So I’m gonna spread it out a little bit and see how that goes.  Oh!  BTW, I’m back in the gym again and not working out at home.  I won’t let that stupid faux pas happen again.  What a dumb @ss!

See ya,

-E

Kissing my wife and kids, watching the dogs tear through the wrapping paper, drinking fresh coffee with homemade pastries, fall asleep on the couch with the hyper teen-aged children, fix toys that are broken by noon, put together toys that came with instructions in another language, give up on those after two hours and let the wife assemble them in two minutes, eat Christmas Dinner, fall asleep on the couch again, clean up the house, draw a nice bath for my wife, spatula the children off the floor and into their beds, pass out at about 10 pm and get ready for next year.

Have Happy Holidays Everybody!

-E

Weigh in:  173 lbs

22DEC08:  Total Body and Cardio

Bench Press:  145 X 6 X 3

Arnold Press:  40 X 6 X 3

Pull-ups:  8 x 3

Skullcrushers:  70 X 8 X 3

EZ Curls:  70 X 6 X 3

Dumbbell Squat:  60 X 8 X 3

Hanging Leg Raise: 6 X 3

Cardio:  5 miles on the Hamster Wheel

23DEC08:  Cardio

25 minutes of intervals on the Hamster Wheel for a total of 3.33 miles.

Sorry about the late post.  Can’t workout on Saturdays anymore.  Just too darn busy with the kid’s sports and family stuff.  Monday thru Friday it is.  Weeeeeeeee!

-E

Weigh in:  172.6 lbs

Flyes:  45 X 8 X 3

Dumbbell Lateral Raises:  20 X 8 X 3

Bent Row:  100 X 6 X 3

Bar Dips:  8 X 3

Hammer Curls:  35 X 8 X 3

Dead lift: 120 X 8 X 3

Crunches:  20 X 3

Cardio:  4 miles on the hamster wheel.

Have an awesome Friday Night!

-E

Weigh in:  173 lbs

Cardio:  20 minutes of intervals on hamster wheel for a total of 2.76 miles.

Have nice evening,

-E

Weigh in:  173.6 lbs  (eh…my body seems to want to lose some more weight.  Why fight it?  Let’s see what happens)

Bench Press:  145 X 6 X 3

Arnold Press:  40 X 6 X 3

Pull-ups:  8 X 3

Skullcrushers:  70 X 8 X 3

EZ Curls:  70 X 6 X 3

Dumbbell Squats:  60 X 8 X 3

Hanging Leg Raises:  6 X 3

Cardio:  4 miles on the treadmill

Another home gym workout.  It’ll be like this for about another week or so.  Hey!  It works, huh?

Happy Wednesday,

-E

Weigh in:  174 lbs

15DEC08:  Total Body (Sort of)

Bench Press:  145 X 6 X 3

Flyes:  55 X 6 X 3

Arnold Press:  40 X 6 X 3

Lat Raises:  20 X 8 X 3

Pull-ups:  6 X 3

Bent Row:  120 X 6 X 3

Skullcrushers:  70 X 8 X 3

Bar Dips:  6 X 3

EZ Curls:  70 X 8 X 3

Hammer Curls:  30 X 8 X 3

Crunches:  20 X 6 X 3

I accidently let my gym membership expire, so after huge wanna baby fit I resolved to use my home equipment as best I could.  As a result, I omitted my leg exercises which I will reincorporate tomorrow and I only did one ab exercise.  Oh well.  Moving on.

16DEC08:  Cardio

Cardio:  20 minutes of intervals on treadmill for a total of 2.75 miles.

At least I did that right!

Have a nice Tuesday Night,

-E

Weigh in:  175.8 lbs  (I like this weight.  I’m trying to keep it right around this range by exchanging fat for muscle.  So far, so good.)
Dumbbell Press:  70 X 8 X 3

Flyes:  50 X 8 X 3

Arnold Press:  40 X 6 X 3

Dumbbell Lat. Raise:  20 X 8 X 3

Wide Grip Pull-ups:  6 X 3 (1 sec. up, 3 sec. down = brutal)

Seated Row:  120 X 6 X 3

Skullcrushers:  70 X 8 X 3

Bar Dips:  6 X 3 (Again, 1 sec. up, 3 sec. down)

Preacher Curls:  50 X 8 X 3

Hammer Curls:  40 X 6 X 3

Squats:  165 X 6 X 3

Leg Extensions:  170 X 8 X 3

Crunches:  20 X 3

Hanging Leg Raises:  6 X 3 (Same tempo as above and curl the knees up over your head)

Just an amazing workout today.  I wanted to cry like a girly man a few times but I waited until I got home so I could cry where most men cry…..In the tool shed.  Ha!

Have a killer evening,

-E

Weigh in:  174.4 lbs

Cardio:  20 minutes of intervals on the treadmill for a total of 2.66 miles.

Have a sweet night!

-E

Weigh in:  175 lbs  (honest.  I have cut back on cardio.  I have even added a meal.  These Total Body workouts shed fat off of me like hot butter.  It can’t be helped!)

Dumbbell Press:  70 X 8 X 3

Flyes:  50 X 6 X 3

Arnold Press:  35 X 8 X 3

Dumbbell Lat Raises:  20 X 6 X 3

Wide Grip Pull-ups:  10 X 3

Seated Row:  100 X 8 X 3

Skullcrushers:  70 X 6 X 3

Dumbbell French Press:  25 X 6 X 3 (didn’t like these.  Dips targeted better.  Back to them)

Preacher Curls:  50 X 8 X 3

Hammer Curls:  40 X 6 X 3

Squats:  165 X 6 X 3

Leg Extensions:  170 X 6 X 3

Crunches:  20 X 3

Hanging Leg Raise:  10 X 3

I gotta tell ya’.  This routine is gnarley.  I feel like I picked a fight with a bunch of gorillas on steroids.  Sore as H*LL!

Have a restful evening,

-E