Day 35

Yesterday was my rest day. I did karate drill instead of karatics.

P90 Sweat Cardio 1-2
notes: ~35 min.
- effort about 4/5

Ab Ripper 100
notes: i still take rests

TAEBO Basic
notes: ~24min

Karate Drill
notes: ~32min

Day 33

P90 Sculpt 1-2
circuit 1
1. pushups 15 2. heavy pants 15×12 3. military press 15×15	4. standard curls 15×15 5. back scratch 15×15 6. lunges 3 5×3
circuit 2
1. fly pushups 15 2. back fly 15×15 3. swimmer’s press 15×12	4. open curls 15×15 5. kickbacks 15×12 6. lunges/squats 5×3
circuit 3
1. 7-7-7 21 2. lawnmower 15×15 3. shoulder fly 15×12	4. bicep 21’s 15×21 5. chair dips 15 6. 3 squats 5×24
notes: ~42 min -all pushups regular & on fists except for the tris in 7-7-7 -paused twice in shoulder flys. i think i’ll switch to unilateral flys next week -paused before the last 7 of bicep 21’s -on squats, weights held by the shoulders -goal for next week: 15 reps on all upper body exercises

TAEBO Basic
notes:~24min

Karate Drill
notes: ~29min

Day 32

-Triceps still sore. I can really feel it when I do punches.

P90 Sweat Cardio 1-2
notes: ~35 min.
- effort about 4/5

Ab Ripper 100
notes: i still take rests

TAEBO Basic
notes: ~24min

Karatics Basic Workout
notes: ~26min

Day 31 Sore today

- My upper back and triceps are sore today. I think it’s because of the Karatics I did yesterday. Thankfully the soreness isn’t too bad that I can’t workout.

P90 Sculpt 1-2
circuit 1
1. pushups 15 2. heavy pants 15×12 3. military press 15×12	4. standard curls 15×12 5. back scratch 15×12 6. lunges 3 5×3
circuit 2
1. fly pushups 15 2. back fly 15×12 3. swimmer’s press 15×12	4. open curls 15×12 5. kickbacks 15×12 6. lunges/squats 5×3
circuit 3
1. 7-7-7 21 2. lawnmower 15×12 3. shoulder fly 15×12	4. bicep 21’s 15×21 5. chair dips 15 6. 3 squats 5×24
notes: ~39 min -all pushups regular & on fists except for the tris in 7-7-7 -paused before last 6 in shoulder flys -paused before the last 7 of bicep 21’s

TAEBO Basic
notes: ~24min
-effort about 4/5
-didn’t use 5lb for punches

Karate Drill
notes: ~32min

Day 30

P90 Sweat Cardio 1-2
notes: ~35 min.
- effort about 5/5
-will make knee raises higher next time

Ab Ripper 100
notes: i still take rests, but i did the exercises in groups of 3 this time

TAEBO Basic
notes: ~24min
- effort about 4/5

Karatics Basic Workout
notes: ~35min

Day 29

P90 Sculpt 1-2
circuit 1
1. pushups 12 2. heavy pants 15×12 3. military press 15×12	4. standard curls 15×12 5. back scratch 15×12 6. lunges 3 5×3
circuit 2
1. fly pushups 15 2. back fly 15×12 3. swimmer’s press 15×12	4. open curls 15×12 5. kickbacks 15×12 6. lunges/squats 5×3
circuit 3
1. 7-7-7 21 2. lawnmower 15×12 3. shoulder fly 15×12	4. bicep 21’s 15×21 5. chair dips 15 6. 3 squats 5×24
notes: ~34 min -wt used is now 15lb except for the lunges & squats -shoulder flys w/ rests -all pushups on fists. last 7 tri pushups on knees -paused before the last 7 of bicep 21’s

TAEBO Basic
notes: ~24min
-effort about 4/5
-used 5lb weights during the punches
-will not use the weights on the multiple punches w/ foot action next time

Karate Drill
notes: ~29min
13 upper body exercises, 6 different kicks

Day 28 Analysis

After 4 weeks of working out
1271 total minutes
10359 calories burned (used Discovery Health’s calculators)
3lb lost

Food log this week (FitDay)
Average: 1303 calories (36g fat, 168g carbs, 80g protein)
I sometimes didn’t eat the recommended 1200 calories a day due to skipping breakfast.

From the article How to Diet Without Starving, my daily calories should total 1581 (F:52g, C:159g, P:119g). I’ll shoot for 1500 calories this coming week and will try eating 4 times a day. I only feel hungry during meal times and late in the afternoon.

Day 27

P90 Sweat Cardio 1-2
notes: ~35 min.
- effort about 5/5
-out of breath by the end of Heat Up section
-i didn’t struggle with the cross hops

Ab Ripper 100
notes: didn’t take note of the time

TAEBO Basic
notes: ~24min
- effort about 4/5

Day 26

Skipped breakfast again. I really need to stop going to sleep at a late time.

P90 Sculpt 1-2
circuit 1
1. pushups 15 2. heavy pants 15×12 3. military press 15×12	4. standard curls 15×12 5. back scratch 10×15 6. lunges 3 5×3
circuit 2
1. fly pushups 15 2. back fly 15×12 3. swimmer’s press 15×12	4. open curls 15×12 5. kickbacks 10×15 6. lunges/squats 5×3
circuit 3
1. 7-7-7 21 2. lawnmower 15×15 3. shoulder fly 10×15	4. bicep 21’s 15×21 5. chair dips 15 6. 3 squats 5×24
notes: ~32 min -paused on swimmer’s press -all pushups on knees & fists -paused before the last 7 of bicep 21’s -sweating by the end of the session

TAEBO Basic
notes: ~24min
-effort about 4/5
-used 5lb weights for all punches

Day 25 time to sweat

Skipped breakfast today.

P90 Sweat Cardio 1-2
notes: ~36 min.
- effort about 4/5

Ab Ripper 100
notes: didn’t take note of the time

TAEBO Basic
notes: ~24min
- effort about 4/5