Posted in Fitness Related Articles, Workout Plans

FF30X Week 1 – check-in…

OK, week one complete of the Fit Father Project’s FF30X. Starting weight was 242 lbs…new weight 238.4 lbs. Not off to a bad start at all. Had some trouble sticking to the meal plan, but still making healthier nutrition choices over all. The workouts weren’t so bad. I added in two nights of running in the off days.

Looking forward to week 2. I hope to stick the nutrition plan a little better.

Posted in Workout Plans

Phase 2 – Week 1 – Training for the Murph…

OK, i know i’ve been absent for while…Life, what can you say…Anywho, I have not been absent from the gym, at least for the last few weeks.

Yesterday we hit a milestone…300 squats with an extra 20 lbs added…1/5 of the MURPH!

Here’s the full routine from yesterday…

Warm-up – 1 Mile Run + 5 lbs – Time: 10 mins 17 secs

Super-Set – Lat Pull-downs – 3 x 8 / 160 lbs + Squats 3 x 15 (+20 lbs)

Super-Set – Bench Press – 3 x 8 / 160 lbs + Squats 3 x 15 (+20 lbs)

Super-Set – Wide Grip Lat Pull-downs – 3 x 8 / 135 lbs + Squats 3 x 15 (+20 lbs)

Super-Set – Chest Press – Free Motion machine – 3 x 8 / 100 lbs + Squats 3 x 15 (+20 lbs)

Triple-Set – Assisted Pull-ups 8 x 5 + 85 lbs / Push-ups 8 x 10 (+5 lbs) / Squats 8 x 15 (+20 lbs)

Cool Down – 1 Mile Run + 5 lbs – Time: 10 min 54 secs

Slowly building my way up. Got some work to do, but we will get there…

oh, the weigh-in..back up to 244 lbs – got to work on that nutrition plan next…

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 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

Posted in Workout Plans

Phase 1 – Titan Workout – Fridays – Arm Day!

https://gph.is/2nIM8vT

Arm Day! Reload those guns!

Warm-up – Treadmill Intervals – 11 mins

Dumbbell Bicep Curl – 3 sets of 10 reps // weight 20 lbs

Skull Crusher – 3 sets of 10 reps // weight 40 lbs

Preacher Curl – 3 sets of 10 reps // weight 35 lbs

Dumbbell Lying Tricep Extension – 3 sets of 10 reps // weight 20 lbs

Dumbbell Hammer Curl – 3 sets of 12 reps // weight 15 lbs

Rope Press Down – 3 sets of 12 reps // weight 60 lbs

Barbell Wrist Curl – 3 sets of 20 reps // weight 20 lbs

Barbell Reverse Wrist Curl – 3 sets of 15 reps // weight 20 lbs

Cool Down – Lateral Machine for 10 mins