Day # 17 of 180
Wednesday Nov. 9 ’11
Cardio only today.
5:00 AM – 55 minutes of cardio (30 minutes on the step mill and 25 on the treadmill)
Day #16 of 180
Tuesday Nov. 8, ’11
5:00 AM Legs:
Leg extensions 5×12 – 15
Leg Press 4×12 – 15
Cable Squat 3 x 12 – 20 (because of my c6 vertebrae I can’t squat but I found a belt at the gym that can attach to the low cable cross over, I hold the handles in front of me and squat. No strain on my neck and an excellent leg exercise.
Lying leg curl 4 x 10 – 12
Calf raise 3 x 20 – 30
Leg press 4×20 super set teed with Leg press calf raises 4×20. This was the vertical leg press machine in the gym. I would do the leg press, then switch foot position and do the calf raise. Rest 30 seconds and do it again until I did 4 sets.
*all sets after warm up
2:30 PM 30 minutes on the step mill.
Nutrition: 6 meals. 15 portions of protein, 0 cautious carbs (For meal plans and nutrition information see The Power of Positive Fitness) My nutrition consisted of eggs, protein drinks, fish & chicken breast. Drink: coffee with Steviva which is all natural and water.
Nutritional Supplements: DOUBLE X Vitamin/ Mineral/ Phytonutrient, Carlsons very finest fish oil.
Sports Supplements:Labrada ProV60, Labrada Glutalean, Labrada Hica Max, Muscle Link ZMA-T
Note: Carlson’s Very Finest Fish Oil is the best I could find on the market. I have been taking if for several years and it has a ton of benefits. It is good for your blood lipid profile, joints, brain, body fat % and the list goes on. If you are not taking a good fish oil you need to start. Make sure it is a good liquid fish oil like Carlson’s. The capsule sit on the shelf so long the get putrid and lose purity.
Day #15 of 180
Monday Nov. 7, ’11
First, I want to lay out my current work out split. Steve Holman editor and chief of Ironman Magazine helped me with this. Steve is also in my book, The Power of Positive Fitness. Also Steve and I are working on a new eBook entitled “Old School New Body ~ A Guide To Getting Lean, Muscular And Healthy Through Midlife And Beyond”
This is how I will organize my body parts:
Day #14 of 180
Well it is Sunday.
Today we are exactly two weeks into going from fat to positive fitness.
Day #13 of 180
Saturday Nov. 5, ’11
No Gym Today
My starting weight was 221 lbs. 13 days ago, today I am 214.
Will be doing another picture in 15 days on Nov. 20th.
8:00 AM did 30 minutes on my recumbent bike.
Nutrition is still vital on off days.
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