Its day 3 for me
I can already feel this is working
Lower body workout today
here is the plan
11.30 potato,lean steak,green beens
1.30 lower body workout
5.30 wholewheat ham sandwich side salad
8.30 lowfat cottage cheese and lowfat yogurt
Fantastic lower body workout today, My legs and abs were on fire
Another fantastic 20 minute aerobic solution workout, I lierally could do no more after 20 mins
12.00 potato,salmon,green beens
6.00 wholewheat ham sandwich and a side salad
9.00 lowfat cottage cheese and lowfat yogurt
Tomorrow is day 5 and its upper body workout again here is an example of what im going for that
All weights represent what I use in each hand except tricep extension
Muscle Exercise Reps Weight Min BT Sets Intensity
Chest Incline Dumbell press 1 35lbs 1 5
Chest Incline Dumbell press 1 40lbs 1 6
Chest Incline Dumbell press 1 45lbs 1 7
Chest Incline Dumbell press 1 50lbs 1 8
Chest Incline Dumbell press 1 45lbs 1 9
Chest Incline Dumbell flyes 1 15lbs 0 10
Shoulder Dumbell press 1 20lbs 1 5
Shoulder Dumbell press 1 25lbs 1 6
Shoulder Dumbell press 1 30lbs 1 7
Shoulder Dumbell press 1 35lbs 1 8
Shoulder Dumbell press 1 30lbs 1 9
Shoulder Side Raise 1 10lbs 0 10
Back Dumbell row 1 40lbs 1 5
Back Dumbell row 1 45lbs 1 6
Back Dumbell row 1 50lbs 1 7
Back Dumbell row 1 55lbs 1 8
Back Dumbell row 1 50lbs 1 9
BackDumbell pullover 1 35lbs 0 10
Tricep Dumbell extension 1 30lbs 1 5
Tricep Dumbell extension 1 35lbs 1 6
Tricep Dumbell extension 1 40lbs 1 7
Tricep Dumbell extension 1 45lbs 1 8
Tricep Dumbell extension 1 40lbs 1 9
Lying Dumbell Tricep raise 1 10lbs 0 10
Dumbell preacher curl 1 10lbs 1 5
Dumbell preacher curl 1 15lbs 1 6
Dumbell preacher curl 1 20lbs 1 7
Dumbell preacher curl 1 25lbs 1 8
Dumbell preacher curl 1 20lbs 1 9
Hammer curls 1 20lbs 0 10
I made an error on the min bt sets section, it should be 1,1,1,1,0,2 not 1,1,1,1,1,0
Meal plan for tomorrow
10.30 eggwhites and oatmeal
12.30 upperbody workout
4.30 wholewheat ham sandwich and a side salad
10.30 potato lean steak green beans
6packmission - is 1 rep per set correct, is that the way we should read your UBWO plan? The first set is for each muscle group is 12 reps, 2nd set is 10 reps, 3rd is 8, 4th is 6, 5th is 12 and the super-set is also 12 with a different exercise for the same muscle group. Your plan is fine and you seem to understand the concept of increasing weight and dropping it back for the 5th set etc but it is not clear about the number of reps. Hope your back holds out and good on you for coming back to it.
Actually thats a mistake, i am doing the 12,10,8,6,12,12 as outlined in the book
Glad to hear it, 6pack. Thanks for the clarification.
Sixpack - Great to see you are getting into the rhythm of things.
If you could when you post your work out just type in for example
Chest Incline 35, 40, 45, 50/45
Chest Incline Dumbell Fly's 15lbs
This way it makes it quick and clean. Anyone who's following correctly knows its 12,10,8,6/12 reps w/ the minute intervals. I enjoy reading about your progress, and I want to scroll quickly to the comments and all.
Anyways, glad for your motivation. I am steam rolling ahead myself and it feels like the day before a weight training day I get that edge back like it's game day, like it's time to perform. I am not just going to the gym, but I have a scheduled time, a game plan and a certain amount of time to complete it. I look forward to each and every session, it makes it fun!
Jst got done w/ my meal, thought I'd check in.
HAVE a GREAT work out tomorrow!
~Marqui D. C1W7D46
Its a Friday night and im nearing the end of my first week, I have decided to take my freeday tomorrow and make sunday a BFL day.
I had another very tough upper body workout today,I really pushed myself,I have really given my all this past 5 days, my workouts have been super intense and my eating has been 100% clean
Looking forward to week 2 already
Great Job Six Pack! As per your free day tomorrow, make sure you plan out next week so it doesn't catch you off guard!
It sounds to me like you are feeling good about yourself. Keep that feeling and just add a little bit more to it next week! Woohoo! Friday!!!
~Marqui D. C1W7D47
Yeah 6 pack! And wow those weights you are STARTING with are crazy!! What are you going to be lifting at the end of 12 weeks! Impressive. :)
I just wanted to let everyone know I have lost 8.4lbs in my first week
I started on monday at 295.8lbs and on saturday morning the morning of freeday I am 287.4lbs
I know alot of this is water but I cant help but be so happy with this.
You CAN do this. Free days get easier as you go. Drink lots of water. PLAN PLAN PLAN your meals. I would cook for my husband and I for the week so those times you are just tired and don't want to have to think and make a meal you can just open the frig and grab something cooked. That made the biggest difference for us. PLAN the meal.
Take one day at a time. Don't think 12 weeks think make it to Sunday, your free day. Take Sunday to recharge, recommit and prepare for your next week. I would say don't go too crazy on Sunday's. We did our first and after that the thrill of Sunday's gets easier. YOu could gain a couple lbs. eating and drinking and then it takes all next week to work that off so you are almost working against yourself. IT is not worth it especially when you said you have a lot to loose.
Get some quotes or scriptures that motivate you and read them over and over.that is what I did and it make me push when I wanted to settle for just an ok day. You have to renew your mind and do something different to see difference!
© Abbott Laboratories,2013