Month 3

Month 3

We hit the floor running:

We are through week 12 now of this project and I will say there are marked improvements in my life.  My meals are pretty good and on point.  I have a pattern to my meals which some people don’t like but it works for me and my busy life.  The main reason it works for me I enjoy the food I am eating.  Not only is it good for me but it tastes good too.  I’m still not perfect on weekends I don’t usually get my snacks but all in all I can say imp on the right path.  Edmund always reminds us that 80% of weight loss is the food you put in your mouth not the miles you put on the treadmill.  For the workouts things have changed we are now on the floor of the gym using the weights.  The work outs were broken into day one chest and back, day two bis and tris, and day three legs and shoulders.  We end each workout with a cardio session.  The cardio this month has been very intensive.  First we did sprints on the hill at the gym holding two 45lbs. weights with the other person doing down and jumps.  We followed the hill sprints by doing jumping jacks onto a box I was skeptical about this exercise I’m not one that gets a lot of height when I jump but I trusted Edmund and it turned out I was able to do them.  After the jumping jacks we did side jumps over a rope which weren’t bad.  The final cardio was the bear crawl.  I’m not going to lie I hate bear crawls.  They are very tough.  At this point in the work out I am sweating profusely and I repeatedly slip in the sweat.  I had to find a way to control my sweat.  All in all I can say feel awesome.  I am losing weight; I have so much more energy.  My mood is always good.  I look forward to working out and the things to come. 

 

 

Month: 3      Program Routine: 1

-Stretches

·        Neck

·        Butterfly

·        Twist

·        Pushing the wall

·        Reach for heels feet together

·        Lean over hamstring

·        Lunges

-Exercises

·        Seated Bench press

·        Incline bench press

·        Decline Flys

·        Seated Flys

·        Seated lateral pull downs

·        Seated rows

·        Seated back extensions

-Cardio

·        Hill sprints with two 45lb plates

·        Jumping jacks onto a box

·        Jump side to side over a rope

·        Bear crawls

-Stretches

Month: 3        Program Routine: 2

-Stretches

·        Neck

·        Butterfly for chest

·        Twist

·        Push the wall

·        Reach for heels

·        Lean over hamstring

·        Lunges

-Exercises

·        Seated bicep curl on Machine

·        Seated triceps pushdown on Machine

·        Individual bicep curl on machine

·        Individual triceps pull down on machine

·        Standing bicep curl with rope

·        Dips on Machine

-Cardio

·        Hill sprints with two 45lb plates

·        Jumping jacks onto a box

·        Jump side to side over a rope

·        Bear Crawls

-Stretches

Month: 3             Program Routine: 3

-Stretches

·        Neck

·        Butterfly for chest

·        Twist

·        Push the wall

·        Reach for heals

·        Lean over hamstrings

·        Lunges

-Exercises

·        One legged seated press

·        Seated knee extensions

·        Seated hamstring curl

·        Side lunges

·        Standing calf raises

·        Seated military press

·        Seated side lateral raises

·        Reverse flys on machine

-Cardio

·        Hill sprints with two 45lb plates

·        Jumping jacks onto a box

·        Jump side to side over a rope

·        Bear crawls

-Stretches