Fall Challenge Part 1

Date: Sep 25 – Nov 05

Exercise goal: 6 times per week for the next 90 days. 4x strength training and minimum of 2x cardio per week.

Week 14 (344 total minutes)
Diet
- Started counting calories with target 1330 calories per day.
Weekly calorie average: 1400

Cardio
- Bring It! Striver’s Cardio Phase 2 (2x)
- Running for beginners program (1x)

Strength
- 4x this week
- Test week for my upper/lower body split program.

Upper Body circuit 1 db chest press/db hammer row (4 sets) chest fly/superman (1 set) circuit 2 db overhead press/push up (4 sets) db side raise/alt front raise (1 set) circuit 3 bicep curls/french press (4 sets) concentration curl/tricep extension (1 set)	Lower Body circuit 1 db squat/alt side lunge (4 sets) db squat/plie squat (1 set) circuit 2 straight leg deadlift/reverse lunge (4 sets) straight leg deadlift/hip bridge (1 set) circuit 3 step up/stationary lunge (5 sets)
- Supersets are in a pyramid scheme - 120s rest in between circui

- muscle soreness after 2 sessions specially shoulders

Week 15 (455 total minutes)
Diet
Weekly calorie average: 1492

Cardio
- Bring It! Warrior’s Cardio Phase 1 (2x): has challenging plyometric moves
- Running for beginners (3x)

Strength
1. Upper Body routine: dropped the push ups on circuit 2 because my shoulders needed rest to lift weights properly
2. Lower Body routine: on circuit 3, only 1 set of stationary lunge after 5 sets of step ups

Week 16 (399 total minutes)
Diet
Weekly calorie average: 1397

Cardio
- Bring It! Warrior’s Cardio Phase 1 (2x)
- Ropeless jumping (2x)

Strength
- same as previous week

Week 17 (299 total minutes)
Diet
- Increased to 1460 calories per day
Weekly calorie average: 1494

Cardio
- Bring It! Warrior’s Cardio Phase 1 (2x)

Strength
- same

Week 18 (320 total minutes)
Diet
Weekly calorie average: 1510

Cardio
- Bring It! Warrior’s Cardio modified Phase 1 (2x): rearranged the order within the 2 circuits, and changed some of the exercises

Strength

Upper Body circuit 1 db chest press/db hammer row (5 sets) circuit 2 db arnold press (3 sets) db side raise/alt front raise (1 set) circuit 4 wide bicep curls/french press (4 sets) circuit 3 YTI raise/push ups (3 sets)	Lower Body circuit 1 goblet squat/alt side lunge (4 sets) goblet squat (1 set) circuit 2 straight leg deadlift/reverse lunge (4 sets) straight leg deadlift (1 set) circuit 3 step up/stationary lunge (4 sets) step up (1 set)
- Supersets are in a reverse pyramid scheme - 60s rest in between circuits

- Took some measurements: lost 3 lbs and .5″ from thighs

Week 19 (356 total minutes)
Diet
Weekly calorie average: 1475

Cardio
- Bring It! Warrior’s cardio modified Phase 1 (2x)
- Ropeless jumping (1x)

Strength
- Modified the upper body routine.

Upper Body circuit 1 db chest press/push up (4 sets) db chest press (1 set) circuit 2 db hammer row (5 sets) db rear delt fly (3 sets) circuit 3 arnold press (3 sets) side raises (2 set) circuit 4 wide bicep curl (3 sets) french press (3 sets)

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