Posted in Workout Plans

Phase 1 – Week 3 – Titan Workout – Leg Day

Progress is Progress…

Warm-up – Intervals on the Treadmill – 14 mins

Freemotion Squat – 9 sets x 12, 10, 10, 8, 8, 6, 4, 4, 4 reps / 160 lbs

Leg Press – 1x drop set to failure / 230 lbs

Walking Lunges – 4 sets x 20 reps / 10 lbs

Leg Extensions – 3 sets x 15 reps / 65 lbs

Leg Curl – 3 sets x 15 reps / 60 lbs

Standing Calf raises – 3 sets x 15 reps / 80 lbs

Cool Down – Lateral Machine for 10 mins

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

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

Posted in Fitness Related Articles

How to Take Your BEFORE Photos

JESS BARRON – UPDATED ON DECEMBER 5, 2018

source: https://www.livestrong.com/article/1012651-before-photos/

Whether you’re doing CrossFit, LIVESTRONG.COM’s 8-Week STRONGER Challenge fitness program or some other workout program to get in shape, remember that it’s not just the numbers on the scale that you’ll want to track.

Sports woman taking selfie in fitness club

Your “before” and “after” photos and measurements can be a better way to really see your progress and accomplishments along the way toward reaching your goal.

Don’t just take my word for it, though. Check out the amazing “before” and “after” photos of Ashley Donahoo, who used LIVESTRONG.COM’s MyPlate to lose 137 pounds!

But you can’t have an amazing “before” and “after” transformation experience unless you buckle down and take your “before” pics now! Read on for some tips on how to take the best pic.

Read more: LIVESTRONG.com Members’ Before & After Weight Loss Photos

I’ve “Walked the Talk” and Have the Photos to Prove It

In the summer of 2012, I was in a two-month Beachbody fitness program test group and I lost 20 pounds in 60 days. While I didn’t love taking my “before” photos, they did help to motivate me through the program, and they served to visually document the story of my fitness achievement.

5 Tips for the Perfect “Before” Photo

1. Guys should take pics wearing shorts or a swimsuit without a shirt, while women should wear a bikini or fitted gym shorts and a sports bra. It’s important to see your stomach, so don’t suck that tummy in! You may see your most pronounced changes in that area.

2. Get a friend to help you take the photos or use a tripod or the auto-timer on your camera. A friend will be most helpful to get your body centered in the frame, especially for photos taken from the back.

3. Stand in front of a blank, plain-colored wall, with as little distraction or clutter behind you as possible. You’re the star of the show here!

4. Take multiple photos. Take at least one from the front, back and side. If you want to, you can even flex or pose for one or two additional ones.

5. Remember to take your photos regularly in those same positions (and even same clothing): on day one, day 15, day 30, day 60, and so on. That way it’s easier to see exactly how your body has changed.

Posted in Workout Plans

Phase 1 – Week 2 – Titan Work out – Chest Day

upping the weight on this one…

Warm-up – Lateral Machine for 16 mins

Freemotion Chest Press – 9 sets x 12, 10, 10, 8, 8, 6, 4, 4, 4 reps / 110 lbs

Incline Chest Press – 4 sets x 12 reps / 75 lbs

Decline Chest Press – 4 sets x 12 reps / 75 lbs

Assisted Dip – 4 sets x 10 reps / +100 lbs

Freemotion Cable Flyes – 4 sets x 12 reps / 55 lbs

Incline Sit-ups – 20 reps + 5 lbs

Cool-Down – Cybex Elliptical for 10 mins