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Old 01-04-2010, 04:47 PM
acmulv acmulv is offline
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Join Date: Jul 2008
Posts: 212
Default Try and Try Again in TC#7

Alright I will attempt to do TC #7. I previously like many out there did finish TC #3 and then got side tracked in TC #5 and TC #6. I did do all the workouts and have maintained my workouts through the holidays however my nutrition as been the Achilles Heel in my TC planning. I thought to myself what a great time with the New year and all to work this out literally. I have used these contest to basically stay in shape as I have fat to lose but not a whole lot. I took my Pics on Jan 1st and I am in week 3 of Buff Dudes / Hot Chicks currently. I will finish this program out as I do hate/like it. Here are my stats and goals over the next 3 months:

Age 39
Height 6'2
Weight- 209
Waist 36 inch
hips 37 inch
BF 19% using calipers that I never know are accurate
Biceps 14 inch
Chest 43 Inch

Goals on 03/25/2010

Weight under 200lbs
BF >15%

and hopefully the rest will happen naturally. I use fitday to track calories and will attempt to join in on the boards to post my workouts as they happen. Good Luck to all!
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Old 01-04-2010, 06:34 PM
BritGrl1's Avatar
BritGrl1 BritGrl1 is offline
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Join Date: Dec 2009
Posts: 13

Good luck with TC7 acmulv! I would say though, don't just attempt to do it - DO IT!! You CAN do it!!
Petra (aka BritGrl)
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Old 01-05-2010, 12:40 PM
acmulv acmulv is offline
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Join Date: Jul 2008
Posts: 212
Default Day # 5 of 84

Ok so nutrition has been so-so this week and this is where i REALLY need to focus I can see. I will attempt to not eat after 7pm or dinner whichever comes first. Yesterday I did wo #1 of Buff Dudes and here it is:

Superset #1
1A) DB Lunge 10x 3x 25/27.5/30lbs
1B) Stability Ball Ab Pike 10x3

Superset #2
2A) DB Bulgarian Split Squat 12 x 3 x 15/17.5/20lbs....ouch
2B) 1-Leg Stability Ball Leg Curl 8x3 per side

Superset #3
3A) Machine 1-Leg Calf Raise 10 x 3 x 45/75/135
3B) Plank with Arms on Ball 30 second hold x 3

Superset #4
4A) Stability Ball Rollout 8 x3
4B) X-Body Mountain Climber 12 x 3
10-Minute Interval Training Workout A on Bike

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Old 01-06-2010, 02:42 PM
acmulv acmulv is offline
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Join Date: Jul 2008
Posts: 212
Default Day #6 of 84

Today I will do Workout B of Buff Dudes. Diet was good yesterday and calories were at 2350. Here is my workout today:

1a- Inverted Rows ( not pull ups as those hurt my elbow tindinitis) 15,12,10x3
1b DB chest Press 60,65,70 x 8

2a- DB CSR 55,60,65 x 10
2b- DB incline Press 40,45,50 x 12

3a- DB 1 arm sh press 30,35, 40 x 10
3b- DB Shrug 60,65,70 x 12

4a- DB Curl 25,30,35 x 10
Decline CG PU- 20,18,15

Interval B on Treadmill

I love this workout!
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Old 01-07-2010, 02:13 PM
acmulv acmulv is offline
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Join Date: Jul 2008
Posts: 212
Default Today off day WO

Today is already day 7 and I did Yoga at 6am. I am not much of a morning person so this was a stretch for me. It was a level 2 yoga class and boy was I the stiffest most unflexable person in there. Most of the people were yogis who probally go 3 times a week for years now. I am new tio yoga having been doing it consistently for the past 3 months. Proud to say I can do a headstand and also a crab stance however my fat around my belly is still making it hard to do some of the stretches. Yoga is one of those things though were you are only accountable to yourself and there should be no comparisons. I like the more challenging classes because they push me. I will attempt to do this 2 times per week on my off days for flexability and general well being/relaxation.
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Old 01-08-2010, 01:23 PM
acmulv acmulv is offline
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Join Date: Jul 2008
Posts: 212

Todays workout is WO C from Buff Dudes. I will do this WO and next week finish out the series and then find a new program the week of Jan 18th. Here is todays workout:

DB Reverse Lunge 25,35,40 lbs x 12
Ball JK 15x3

BB RDL 135,135,155 x 10
Elevated PU- 12x3

DB Row 40,45,50 x 15
Ball Leg Curl 20 x3

Intervals :

Squats 20 sec or 10 x 8
PU 20 sec or 10 x 4
Plank Side Plank 20 sec each x 8
TD Lunge- PU 20 sec x 4

These were really hard to get through. Last week I just did 4 of all of them and boy they kicked my %^#$ today! But intervals are the fat loss part of this and that is where I need to push through the pain.
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Old 01-11-2010, 02:14 PM
acmulv acmulv is offline
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Join Date: Jul 2008
Posts: 212
Thumbs up

The weekend went good on the workout front. I live in San diego and we had a beuatiful 70 drgree weekend here with Great Surf. I surfed for an hour on both Saturday and Sunday with waves in the 6-10 foot range. Talk about a great shoulder and back workout. Just getting out was a challenge even if you are in good shape. So much fun. Sat night was my wife's 40th birthday and I did have a cheat meal of Hamburger with Fries but I did not drink any alchohal which helps. Today I am back to WO in my final week of Buff Dudes. I will start to go through workouts and prepare mentally for a new 4 week session.

Here is todays workout:

Warm Ups

DB Walking Lunge 25,30,35 lbs x8
Ball Ab Pike 10 x3

DB Bulgarian Spl Sq 20,22.5,25 x 12 Ouch
1 leg ball curl 8x3 each leg

DB 1 leg calf raise 40,45, 50 x 10
plank on ball 30 sec x 3

ball rollout 10 x 3
x body MC 12 x 3 each side

Interval A on Treadmill

This is a tough lower body WO all around!
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Old 01-13-2010, 01:11 PM
acmulv acmulv is offline
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Join Date: Jul 2008
Posts: 212
Default Day #13 of 84

Today is day #13 already. I can see I need to continue to keep my diet in check as this is the most important part for ME! I will finish Buff Dudes Workout this week and then will go to Advanced Bodyweight however I will add Intervals to the end as I am trying to lose fat. I will send Craig a email to see if that works. Here is todays workout:

1a-Inverted Rows 15x3 Substitute for Pullups as my elbow has tendinitis.
1b-DB Chest Press 60,65,70 x 8

2a- DB Chest Supported Row- 60,60,65 x10
2b- DB INcline Press 45,50,55 x 12

3a- DB 1 arm sh press 35,40,45 x 10
3b- DB Shrug 60,70,80 x 12

4a- DB 1 arm Curl 30,35,40 x 10
4b- CG Pushups 18,16,12

Interval B for 12 minutes
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Old 01-14-2010, 04:28 PM
acmulv acmulv is offline
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Join Date: Jul 2008
Posts: 212

DId Pilates on the mat today and what a great form of exercise this was. Definetely a great 60 minute stretch, flexibility and some cardio program to do on a off TT day. Tomorrow I will do Workout C of Buff Dudes and then on to the next program!
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Old 01-15-2010, 01:34 PM
acmulv acmulv is offline
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Join Date: Jul 2008
Posts: 212
Default Day 15 of 84

Alright so I finally got my pics downloaded and it wasn't until I looked at them that I noticed how chubby I have gotten. I think I have already lost a few pounds but my starting weight was 209 and I thought to myself at the time that I was in great shape. NOT. I am even more motivated now and I will have to keep looing back at that photo when I get those late night cravings. Today is my last workout on Buff Dudes:

Warm Ups

1a- DB Reverse Lunge 30/35/40lb x 12
1b- Ball JK 20x3

2a-BB RDL 135,155,175 x10
2b-Elev PU 12 per side x3

3a- DB Row 45/50/55 x 15
3b- Ball Leg Curl 20 x3

Timed Intervals - Squats 20 sec + 10 sec hold at bottom x8, Pushups 20 sec + 10 sec hold in top x 4 , plank 20 sec, side plank 10 sec x 8 , TD Lunges 20 sec, T PU 10 sec x 4

That is a killer
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