Posted in Workout Plans

Phase 1 – Week 3 – Titan Workout – Chest Day

Warm-up – Incline Trainer (cuz the machine i wanted was taken !) 12 mins

Freemotion Chest Press – 9 sets x 12, 10, 10, 8, 8, 6, 4, 4, 4 reps / 120 lbs

Incline Chest Press – 4 sets x 12 reps / 40 lbs

Decline Chest Press – 4 sets x 12 reps / 40 lbs

Dip Machine – 4 sets x 10 reps / 60 lbs (i think – the weights arent marked above the 50 lb)

Freemotion Cable Flyes – 4 sets x 12 reps / 60 lbs

Cool Down – Lateral Machine for 12 mins

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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

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.

Posted in Workout Plans

Phase 1 – Week 2 – Arm Day!

Warm-up – Treadmill 1 Mile Run 8 mins 47 secs

Bicep DB Curl – 3 sets x 10 reps / 25 lbs

Skull Crusher – 3 sets x 10 reps / 50 lbs

Preacher Curl – 3 sets x 10 reps / 40 lbs

DB Lying Tricep Extension – 3 sets x 10 reps – 25 lbs

DB Hammer Curl – 3 sets x 12 reps – 20 lbs

Rope Press Down – 3 sets x 12 reps / 70 lbs

DB Wrist Curl – 3 sets x 15 reps / 12 lbs

DB Reverse Wrist Curl – 3 sets x 15 reps / 12 lbs

Cool Down – Lateral Machine for 12 mins

Image result for funny big gun quotes
Posted in Workout Plans

Phase 1 – Week 2 – Titan Workout – Shoulder Day

Warm-up – Lateral Machine for 11 mins

Freemotion Shoulder Press – 7 sets x 10, 8, 6, 5, 4, 3, 3 reps / 45 lbs

Arnold Press – 4 sets x 12 reps / 20 lbs

DB Shrugs – 4 sets x 12 reps / 35 lbs

DB Lateral Raise – 3 sets x 15 reps / 20 lbs

DB Front Raise – 3 sets x 15 reps / 15 lbs

DB Rear Delt Flyes – 3 sets x 15 reps / 15 lbs

Cool Down – Stairmaster for 11.5 mins

Posted in Workout Plans

Phase 1 – Week 2 – Titan Workout – Leg Day

Warm-up – 1 mile run – 8 mins 55 secs

Freemotion Squat – 7 sets x 10, 8, 6, 5, 4, 3, 3 reps / 140 lbs

Leg Press – 1x drop set to failure / 200 lbs

Walking Lunges – 4 sets x 20 reps / body weight + 6 lbs

Leg Extension – 3 sets x 15 reps / 60 lbs

Leg Curl – 3 sets x 15 reps / 55 lbs

Standing Calf Raise – 3 sets x 15 reps / 75 lbs

Cool-down – Lateral machine for 10 mins

Boxing for about 5 mins