Fall Challenge Part 2

Date: Nov 6 – Dec 23

Results:

• Lost 11 lbs!
  I think the calorie counting definitely helped. I’ve exercised consistently before without calorie counting and I didn’t lose any weight (fall 2010). According to numerous calculators online, I’m within my ideal weight range but I want to lose more and tighten up (lifting!). I want to be in the lower end of the weight range. I may have to do some long duration cardio (not a fan) to mix things up. I at least want to see my 4 pack abs, a 6 pack will take too much discipline and dedication. When I see my 4 pack I may reconsider.
• Waist is half my height!
  I fit into size 6 clothes now, 2 down from my usual. Next goal is to lose 3 inches.
• Lifting records (dumbbells)
  - chest press 35#
  - overhead shoulder press 25#
  - one-arm row 30#
  - straight leg deadlift 30#
  - squat 30#
  - bicep curl 25#

Week 20 (474 total minutes)
Diet
Weekly calorie average: 1455

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

Strength
- Switched back to a push/pull split

Push circuit 1 db chest press/static alt side lunges (4 sets) db chest press/push up (1 set) circuit 2 arnold press/walking lunges (4 sets) alt side raises (2 sets) circuit 3 narrow squat into french press (5 sets) tricep dips (1 set)	Pull circuit 1 hammer row/wide goblet squat (5 sets) circuit 2 straight leg deadlift/rear delt fly (5 sets) circuit 3 stationary lunge into bicep curl (5 sets)
- in a reverse pyramid scheme - 60s rest in between circuits

- muscle soreness after 2 sessions
- both 3rd circuits are the most challenging. really needed to take the squat into french press slow because of the position of the dumbbell. accomplished 3 consecutive reps of bicep curls w/ 25lb while balancing, surprising! slight soreness on 2nd session of push wrkout, suspect it’s because of the third circuit.

Week 21 (490 total minutes)
Diet
Weekly calorie average: 1484

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

Strength
- same

Week 22 (379 total minutes)
Diet
Weekly calorie average: 1474

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

Strength
- dropped reverse pyramid scheme this week

Push circuit 1 db chest press/static alt side lunges (3 sets) push up (1 set) circuit 2 arnold press/walking lunges (3 sets) alt side raises (1 sets) circuit 3 narrow squat/french press (3 sets) tricep dips (1 set)	Pull circuit 1 one-arm db row/wide goblet squat (3 sets) circuit 2 straight leg deadlift/rear delt fly (3 sets) circuit 3 stationary lunge/bicep curls (3 sets)
- 12 reps on most exercise - 60s rest in between circuits

- felt easier compared to the previous week

Week 23 (430 total minutes)
Diet
Weekly calorie average: 1490

Cardio
- Bring It! Warrior’s cardio Phase 2 (2x)
- Intervals 4 sets of 10w-20r (3x)

Strength
- alternated the AB workouts the whole week

Push A (reverse pyramid) circuit 1 db chest press/static alt side lunges (4 sets) push up (1 set) circuit 2 arnold press/walking lunges (4 sets) alt side raises (1 set) circuit 3 narrow squat/french press (4 sets) tricep dips (1 set) - 30s rest in between circuits	Pull A (reverse pyramid) circuit 1 hammer row/wide goblet squat (4 sets) circuit 2 straight leg deadlift/rear delt fly (4 sets) circuit 3 stationary lunges (4 sets)/bicep curls (3 sets) - 30s rest in between circuits - Finally did 4 consecutive reps of bicep curls with 25lbs!
Push B (same weight for multiple sets) circuit 1 db chest press/side lunges (4 sets) circuit 2 overhead press/narrow front squat (3 sets) alt side raises/narrow front squat (1 set) circuit 3 walking lunges (4 sets)/overhead tricep extensions (3 sets) - 60s rest between circuits	Pull B(same weight for multiple sets) circuit 1 1-arm db row/wide goblet squat (4 sets) circuit 2 straight leg deadlift (4 sets)/floor YTI (3 sets) circuit 3 reverse lunges (4 sets)/bicep curls (3 sets) - 60s rest between circuits

Week 24 (400 total minutes)
Diet
Weekly calorie average: 1569

Cardio
- Bring It! Warrior’s cardio Phase 2 (2x)
- Intervals 4 sets of 10w-20r (2x)

Strength
- same as previous week

Week 25 (436 total minutes)
Diet
Weekly calorie average: 1555

- Decided to only exercise 5x/week for the next 2 weeks because of the feet problem.
Cardio
- Low Impact Cardio Circuit (2x)
Switched because the top and bottom of my feet felt weird. Bothersome even simply jogging in place. Moves still from Bring It!

Strength
- Added core workouts

Push circuit 1 db chest press/narrow goblet squat (5 sets) circuit 2 walking lunges/overhead press (3 sets) walking lunges/alt side raises (1 set) circuit 3 static side lunges (4 sets)/french press (3 sets) - 30s rest between sets - 6 consecutive reps with 35lbs on chest press! - 6 consecutive reps with 25lbs on overhead press! Chest/Core circuit (2 sets)

Pull circuit 1 one-arm db row/plie squat (5 sets) circuit 2 straight leg deadlift (4 sets)/rear delt fly (3 sets) straight leg deadlift/floor YTI (2 sets) circuit 3 stationary lunges (4 sets)/concentration curls (3 sets) - 30s rest between sets Crunchless Abs(2 sets)

Week 26 (440 total minutes)
Diet
Weekly calorie average: 1549

Cardio
- Low Impact Cardio Circuit (2x)

Strength
- Same as previous week

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