Posted in Workout Plans

Phase 1 – Week 3 – Titan Workout – Back Day

lets kick this week off with a Weigh-in – down to 239 lbs!

  • 5 lbs down in 2 weeks!

Warm-up – Treadmill 1 mile run in 8 mins 40 secs

  • 10 secs from the phase 1 goal of 8 mins 30 secs

Lat Pull Down – 5 sets x 20, 15, 15, 10, 10 reps / 110 lbs

Push-ups – 5 sets x 14 reps / body weight (superset with Lat Pull Downs)

Machine Rows – 4 sets x 12 reps / 60 lbs

DB Rows – 4 sets x 12 reps / 35 lbs

Swiss Ball Hyperextensions – 4 sets x 25, 20, 15, 15 reps / 7.5 lbs

Cool Down – 10 mins in the Boxing Room

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Posted in Personal Goals/Rewards

Phase 1 – Goals and Rewards

I published a little article about setting goals last week, but never talked about my own. So, here we are…

Phase 1 Goals:

  • Primary – Lose 15 lbs in 12 weeks
  • Improve 1 Mile Run time – reduce to 8 mins 30 secs if possible
  • Adapt a consistently healthier diet
  • Drink 120 L of water each day, or as much as possible

Now, one thing that article did not talk about was rewards…something to look into for a future post. But here is mine – Below is my personal reward for completing my Primary goal:

Why not? Kilt’s are awesome. And i live in Florida, its HOT here. Kilts are well ventilated 🙂

My goals are a bit conservative, i know. But i wanted to set something i beleive is truly attainable for this 1st phase.