UFC WEEK 5, DAY 1 and FIRST MONTH UPDATE
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Wellllll, Kick my BUTT, and call me Sweaty! Our new workout is great! One hour of sweat does a body good.
I will detail our new schedule below, and then let you in on our progress to date. It is impressive and encouraging how fast a body can change!
- Squat Press…3 sets of 8 reps–using 10-20 lb Dumbbell. **Combo of squatting to bench and pressing DB’s overhead on the ascent of the exercise.
- Hamstring Stretch…3 sets of 10 seconds Each Leg
- Assisted Pullups…3 sets of 5——–*** I could barely do one set.***
- Stepback Lunges…3 sets of 5 reps Each Leg————–Keep toes against wall.
- Eagle Chest Press…2 sets of 15 reps———40 to 90 lbs pushing
- Pushups…2 sets of 5 reps——–***Challenge yourself and try from the toes or ankles on the BOSU ball***
- Kettlebell Single Arm Row…3 sets of 8 reps Each Arm—–10-40lb—**Keep shoulders and hips squared. Keep shoulder blade in back pocket.
- Stairclimb…3 sets—1 set is up and down
- Medicine Ball Slam…3 sets of 8—12 lb medicine ball—EXPLOSIVE!!
- Side Bridge…3 sets times 10 secs Each Side—-Elbow under shoulder.
- Rollouts…3 sets x 10 reps
CONDITIONING
- Low Intensity—ANYTHING BUT!!
- Treadmill Walking 25 minutes at 3.5 speed and 6% GRADE
- Schwinn Airdyne—5 minutes at 50% intensity
By the time we got 10 minutes on the treadmill, our bodies were pouring sweat. But we were in the zone, tuned in to our bodies and breathing.
We returned today to get weighed and measure our body fat loss. Tomorrow, we will have our 1 month fitness level tested to see how we have improved in endurance and strength.
Feb 3, 2010–One Month In.
- Start weight: 217 lbs
- Current wt: 214 lbs———–I lost 3 lbs.
- Waist start: 42 inches
- Current start:40.5————–I lost 1.5 inches.
- Start BodyFAT: 40%
- Current BF: 34.2%———I lost 5.8%
I have much more energy, am happier, and more confident. I know if I keep this track going I will continue to see results. 
My inspirational body is Tosca Reno’s.. Fabulous!
Cant wait to find out how my strength has improved tomorrow!
