thecaligorilla’s BodyBlog

Workout 1
Chest
Incline DB Press 4 x 8
Incline DB Flys 4 x 8
Decline DB Press 4 x 8
Cable Crosses 4 x 8
Machine Flys 4 x 8
Shoulders
DB Shoulder Press 4 x 8
Cable Rows 4 x 8
Lateral Raises 4 x 8
Abs
V-Ups 2 x 25
Crunches 2 x 25
Obliques 2 x 25
Bicycles 2 x 25
Leg Lifts 2 x 25

Workout 2
Thighs/Glutes
Barbell Squats 4 x 8
Leg Press 4 x 8
Leg Extensions 4 x 8
Lying Leg Curls 4 x 8
Calf Presses 4 x 8?
Back
Lat Pulldown 4 x 8
Seated Rows 4 x 8
Rev. DB Rows 4 x 8

Workout 3
Biceps
Preacher Curls 4 x 8
Hammer Curls 4 x 8
Cable Curls 4 x 8
Reverse Curls 4 x 8
Triceps
Tricep Dips 4 x 8
Cable Pushdowns 4 x 8
Skullcrushers 4 x 8
Overhead Tricep 4 x 8
Abs
V-Ups 2 x 25
Crunches 2 x 25
Obliques 2 x 25
Bicycles 2 x 25
        Leg Lifts             2 x 25

I’m a college student and that will make it difficult, not impossible, to keep a strict diet.  I don’t drink, smoke, or chew just because I don’t like the effects of those actions on my body.  The dining hall is my main source of food because we aren’t allowed to cook in the dorms, but I can make healthier choices than pizza and burgers.  They serve something different every night, but I’ll make sure to post what I eat each day and break it down using the statistics provided by fitday.com.

I know there are no "miracle pills," but these are the supplements I will use in this transformation.

Kre-Alkalyn by EFX     (1 pre-workout and 1 post-workout)

Yellow Bullets by Delta Health     (1 in the morning and 1 pre-workout)

100% Whey Protein by Optimum Nutrition     (2 scoops in the morning, pre-workout, and post-workout)

Inspired by the 2008 BodySpace Transformation Contest, I’ve decided to make a list of 10 goals that I want to accomplish this year.

1.  Lose 45 pounds by May 16, 2008 so that when I get off the plane from college, and I haven’t seen my mom in 6 months, she will be blown away by my progress.

2.  Drop 15% body fat.

3.  Stay committed to a set workout routine.

4.  Do cardio for an hour a day (not including weight lifting).

5.  Keep track of my diet on fitday.com

6.  Write down workout, cardio, and diet everyday in my MaxMuscle Journal.

7.  Tan at least once a week.

8.  Maintain most of my muscle mass.

9.  Keep strength, if not, get even stronger.

10.  Be confident in the body that I have built and let it show the countless hours of work I’ve invested.

A lot of people seem to be stuck on a 12-week plan, or 8-week plan…My plan will take however long it takes me to achieve these goals.