Body Modulation

Fall Challenge Part 2

akidiwata — Sat, 31 Dec 2011 17:58:24 +0000

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

Drenched in Sweat

akidiwata — Thu, 01 Dec 2011 03:14:59 +0000

I finally started the 2nd phase of Tony Horton’s Warrior’s Cardio from his book Bring It! last week. The first session felt like it was going on forever but I was surprised that I finished it pretty close to the allotted time, which was about an hour. It was a few minutes after but not by much. This phase made me sweat the most out of Horton’s cardio workouts. After three sessions, I’m still breathing hard specially on the first 2 circuits. It does seem to be the most challenging than the last 2 circuits. My favorite move is the jack-in-the-box jump squat. It’s challenging but kinda fun specially if you aim for height. I don’t like the double lunge/double squat switches though because it just seems to aim for complication when regular jump squats or leaping lunges would have accomplished the same thing. I’ll probably rearrange the order of the moves or even replace some by next week. I think I’ll stick to this phase with some modifications until the end of the 90 days which ends in less than a month.

Something new I tried yesterday: tabata intervals using this nice free timer. Well, actually working up to the tabata protocol which is 20 seconds of high intensity effort and 10 seconds of rest over 8 rounds. I’m doing 10s/20s for the moment and it felt alright even if I did 4 sets of 6 rounds. I wasn’t drenched in sweat at the end but my heart rate was up even if 10s seemed short. Granted, they weren’t composed of strenuous moves like burpees, jump squats, etc. I did predominantly karate moves (punches & kicks) with jumping jacks, and double jump rope and surprisingly, I’m a bit sore today. I’ll try this setup twice more this week and reassess the situation for next week.

Fall Challenge Part 1

akidiwata — Wed, 09 Nov 2011 23:21:12 +0000

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)

Summer Challenge Part2

akidiwata — Thu, 29 Sep 2011 02:22:48 +0000

Date: Aug 7 – Sep 23

Exercise goal: 6 times per week

The last 7 weeks of the 90-day challenge was light in terms of the frequency of cardio. The lifting program morphed to a pyramid scheme with minimal rest between exercises.

Diet. Still tried to eat as clean as possible. Had white rice for 4 weeks and then none for 2 weeks, then back again for 1 week. Snacking was consistent once a day. Ate Access shake/bar starting at week 8 but usually only during lifting days.

Final result: 3 lbs lost, quadriceps look smaller and different, lost 1 inch on my waist, 4457 total minutes of exercise for 90 days.

Week 07 (292 total minutes)
– Changed lifting program because sprained my left knee after a Taebo session.

Cardio:
– Taebo Cardio (1x)
– Bring It! Beginner Cardio Phase 2 (1x)
– Light walking (1x)
– generally light cardio because of the knee problem

Weights:

Workout 1

chest
- db chest press
- chest fly
shoulders
- db overhead press
- front raises
triceps
- overhead tricep extension
- bench dip

Workout 2

back
- 1-arm db row
- superman
biceps
- concentration curls
- hammer curls
back
- back fly
- floor YTI

- 4 sets for the first exercise in pyramid scheme & 2 sets for the second exercise each circuit.
– 30s rests in between sets and 60s rest in between circuits.

Week 08 (315 total minutes)
– Added leg exercises on the lifting program

Cardio:
– Bring It! Beginner Cardio Phase 2 (1x)
– Bring It! Striver’s Cardio Phase 1 (1x)
– Ropeless jumping (1x)
– Light walking (1x)

Weights:

Workout 1

circuit 1
- 1a: db chest press
- 1b: floor back kick
- chest fly
circuit 2
- squat/db overhead press
- side lunge/front raise
circuit 3
- 2a: overhead tricep extension
- 2b: alternating knee up
- bench dip

Workout 2

circuit 1
- 1a: 1-arm db row
- 1b: lateral side shuffle
- superman
circuit 2
- 2a: concentration curls
- 2b: plie squat
- stationary lunge/hammer curls
circuit 3
- 3a: back fly
- 3b: lunges 2
- floor YTI

- 4 sets for paired exercises in a pyramid scheme & 2 sets for the second exercise each circuit
except for the YTI exercise.
– 60s rest in between circuits.

Week 09 (318 total minutes)
Cardio:
– Bring It! Striver’s Cardio Phase 1 (2x)
– Ropeless jumping [now 4 sets of jumping] (2x)