tbradfor’s BodyBlog

Monday morning:flat press, pull-overs, 1-arm bent-over rows, good-morning, and abs
Monday evening: back squats, sissy squats, dumbell stiff-legged dead-lifts, calves
Tuesday morning: military press, behind neck press, upright rows, and abs
Tuesday Evening: barbell curls, incline curls, concentration curls, dip station dips, close-grip bench, triceps extension, and calves
Thursday morning: incline flyes, decline press, pull-ups, t-bar rows, and abs
Thursday Evening: leg extension, leg curl, lunges, and calves
Friday morning: shrugs, bent-over lateral raises, shoulder press, and abs
Friday evening: preacher curls, standing dumbbell curls, cable curls, tricep kickback, skull crushers, bench dips, and calves

******bicep and tricep exercises will be supersetted

Ok, so I have been having some lower back pain.  So, I will cut out deadlifting (both stiff-legged and regular deadlifts).  I will replace my barbell stiff-legged deadlifts and my regular barbell deadlifts with lying hamstring curls and bent-over rows. So, my new workout regimen will look like this:

M,W,F
*chin-ups 3 sets, 6-8 reps
*dips 3 sets, 8 reps
*military press 3 sets, 10 reps
*lying hamstring curls 3 sets, 10 reps
*bent-over barbell rows 3 sets, 10 reps
*barbell flat bench press 3 sets, 6 reps
*Kettlebell snatches 3 sets, 10 reps each arm
*kettlebell swings 3 sets, 10 reps
*low ab, upper ab, and oblique exercises
*standing calve raises
*barbell squats 5 sets, 10 reps

5-6 days a week will I do anywhere from 30 minutes- 2 sessions of 60 minutes of low intensity cardio

*****I miss my sissy squats!!!!  I will start doing sissy squats in a few weeks.

Ok, in a previous post I mentioned something about a home gym.  Well, I have built a home gym in my basement by purchasing items at a deep discount off of Cragslist and Ebay.  What I have in my home gym:

*Star Trac spinner pro spin bike (commercial bike I got cheap from E-bay)
*Life fitness exercise bike (I got for dirt cheap on Craigs list)
*Schwinn Windrigger row machine
*Schwinn 330i step machine (commercial electronic climber I got from Craigs list for dirt cheap)
*Pull-up/dip station (from e-bay cheap)
*flat bench (dirt cheap E-bay)
*FID olympic bench
*Squat rack
*Olympic barbell, olympic weights, and clamps (cheap from Play it again sports)
*New Power blocks (adjustable dumbells 5-45lbs from a guy off E-bay)
*dumbbells, standard bar and weights I had from a long time ago
*kettlebells
*resistance bands
*step
*wood block for calve exercises
****I had a Precor treadmill that I got for a good price off of Craigs list that I gave to one of my friends–I hope she is using it:)

*** in the future I would like to purchase
1. a Body solid commercial grade power rack–not enough room in my current basement for this
2. Powertec Quickfit system–not enough room
3. ab ball
4. a commercial grade low/high pulley system with lat pulldown—I saw one for dirt cheap on Craigs list, but I don’t have room for it.
5. Versaclimber–I saw one for as low as $99 (practically a give away)  on Craigs list, but it was already sold.  they sell very quickly.
6. dry sauna–I will have to wait until I buy a house for this one

I have been dieting for the past 2 weeks and I’m already down to 141lbs @19.6% body fat. 2 weeks ago I started at about 146lbs and 21.6% body fat. I hope that by chronicling my fat loss journey that I will help to inspire others and to keep myself motivated. Currently, I’m following a High protein, moderate fat, and low carb diet. Here is my current workout plan:

M,W,F
*chin-ups 3 sets, 6-8 reps
*dips 3 sets, 8 reps
*military press 3 sets, 10 reps
*stiff-legged deadlifts 3 sets, 10 reps
*regular barbell deadlifts 3 sets, 10 reps
*barbell flat bench press 3 sets, 6 reps
*Kettlebell snatches 3 sets, 10 reps each arm
*kettlebell swings 3 sets, 10 reps
*low ab, upper ab, and oblique exercises
*standing calve raises
*barbell squats 5 sets, 10 reps

5-6 days a week will I do anywhere from 30 minutes- 2 sessions of 60 minutes of low intensity cardio

In 2009, I will compete in both figure and body building competitions in hopes of receiving a pro-card and endorsement from a supplement company. July 2007 I became the healthiest and leanest I have ever been in my life. For the past 2 years I have gained weight in hopes of gaining some serious muscle mass. Well, at my heaviest these past 2 years, I was 146 pounds @ 21.6% body fat. Within the next 16 weeks I will transform my body from thick to fit and fabulous.