Cheated...Damnit

Had a Timmy's Extra Large Double Double today. Was buying construction supplies at Home Depot and my hired help wanted a coffee from Tim's. Thought, "What the heck. It's freezing out." Anyhow, tasted awesome, warmed my hands and my tummy, and didn't throw me off the program. Skipped one of my morning snacks and am still motivated. Big Cleanse Day tomorrow!

Saturday - Woke up to a pleasant surprise

Stepped on the scale this morning and couldn't believe the number - 206.4. That means that in less than a week, I've dropped 7.5 lbs. I'll keep thinking of that number to keep me honest and stick to the program over the weekend. Tomorrow I start my first Cleanse day. Bit excited, bit nervous.Can't wait to take my measurements Monday.

Friday got off to a rough start

Woke up really sapped of energy. Could only get through half my workout this morning, but its better than nothing. The program is getting easier to handle. I'm not hungry, I don't really miss coffee and don't miss my usual beer or glass of wine in the evening and the results are starting to pay off. My dress shirts and pants are already feeling a bit too big, my belt is on its last notch and I've lost 5 POUNDS in 4 days. The weekend will be the real challenge as I don't have work to keep my mind occupied and usually binge snack over the two days. Sunday will be my cleanse day so it will be probably my hardest day. Still pumped, so BRING IT ON!!!

Workout Routine

I've had a few people ask me to post my workout so below you can see what I'm doing on a daily basis. I tend to work out in the mornings; not because I like getting up, but because I work in Navan and it takes 45 minutes to get there when there is no traffic. So, to avoid sitting in my car for 2 hours in the morning, I tend to leave at 5:30AM which leaves me a good 1.5 - 2 hours to kill before work. Luckily, a Goodlife is just down the road.

Also note I've dramatically changed my workout program. My previous program was focused on building muscle while this one is geared towards maintaining my current muscle mass and losing fat.

One more note before reading below: Don't be a slave to your workout. If you want to try something different or if you just can't do another Ab and Core day, mix it up. Anything is better than doing nothing.

Alright, here is my workout which is a modified version of the Ripped Freak workout.

MONDAY
Incline Dumbell Press - 4 sets, 6-8 reps
Oblique Raises (Stand with dumbell in one hand, lean down to that side and stand up straight.) - 4 sets, 40-30-20-10 reps
Chin-Ups - 4 sets, 6-8 reps
Bench Press - 3 sets, 10-12 reps
Russian Twist (Favorite Core Exercies) / Back Extension / Leg Raises - 3 sets, 10-15 reps
Tricep Pushdown - 3 sets, 12-15 reps
Standing Barbell Curls - 3 sets, 12-15 reps
Burpees - 4 sets, 10 reps
Treadmill - 30-45 minutes

TUESDAY

Note: The first 6 exercises are done one after another as a giant set

Back Extension - 4 sets, 10-12 reps
Hanging Leg Raises - 4 sets, 10-12 reps
Weighted Crunch - 4 sets, 10-12 reps
Side Planks - 4 sets, 10-12 reps
Bicycle Crunch - 4 sets, 10-12 reps
Lying Leg Raises - 4 sets, 12-15 reps
Swing Burpees (Swing a barbell plate down between your legs and then up with straight arms to eye level and follow with the same number of burpees) - 10-9-8-7-6-5-4-3-2-1 reps
Treadmill - 30-45 minutes

WEDNESDAY
Barbell Squats - 4 sets, 6-8 reps
Dumbell Lunges - 4 sets, 6-8 reps
Russian Twist / Back Extension / Leg Raises - 3 sets, 10-15 reps
Lying Leg Curls - 3 sets, 10-12 reps
Leg Extension - 3 sets, 10-12 reps
Calf Raise Machine - 3 sets, 12-15 reps
Burpees - 4 sets, 10 reps
Treadmill - 30-45 minutes

THURSDAY
Repeat Tuesday or
Treadmill - 60-90 minutes

FRIDAY
Dumbell Shoulder Press - 4 sets, 6-8 reps
One Arm Bent Over Dumbell Rows - 4 sets, 6-8 reps
Lateral Dumbell Raises - 3 sets, 10-12 reps
Russian Twist / Back Extension / Leg Raises - 3 sets, 10-15 reps
Seated Cable Rows - 3 sets, 10-12 reps
Dips - 3 sets, 12-15 reps
Alternate Dumbell Curls - 3 sets, 12-15 reps
Burpees - 4 sets, 10 reps
Treadmill - 30-45 minutes

SATURDAY / SUNDAY
Run and play with my kids

Feel free to fire off any questions.

One notch closer...

Day 4 - Just closed my belt on a new notch today. I'd be ecstatic if I hadn't just bought the belt and this is the last notch ;-P

3 Pounds in 3 Days

Had to jump on the scale to see if there's been any payoff for pounding back the shakes and not indulging in my morning double double or evening ale. So far, I've dropped from 213.8 to 210.8. Not bad for 3 days work. Only 27 to go!

Awesome Snacks

These snacks are AWESOME. Taste like hot chocolate and curb the appetite until my next meal.