Lose 100 Lbs - Todd’s Daily Work Out & Food Plan

Wednesday, April 15, 2009

MORNING WORKOUT

Strength Training - Shoulders & Core

1.  Standing Dumbbell Press - 3 sets of 15 reps at 25, 35, and 35 lbs

2.  Standing Front Raises - 3 sets of 15 reps at 20, 25, and 25 lbs

3.  Standing Lateral Raises - 3 sets of 15 reps at 20 lbs

4.  Bicycle Crunches - 3 sets of 20 reps

5.  Crunches with Feet Elevated - 3 sets of 20 reps

6.  Decline Bench Sit Ups - 3 sets of 15 reps

Cardio Training - Treadmill 20 minutes
AFTERNOON WORKOUT

Throwdown ETC - Renegade Boot Camp w/ Jason Mertlich

Another KILLER workout at the Renegade Boot Camp!  It feels so good to be able to keep up with all the younger people in the class!  Plus, I’ve noticed that I’m really toning up a lot more now!

Saturday, April 11, 2009

MORNING WORKOUT

Throwdown ETC Renegade Boot Camp w/ Jason Mertlich

Once again a VERY difficult boot camp - but I can’t tell you how good it feels to feel your body straining and working hard!  After so many years of doing absolutely nothing, and knowing that I could never really do anything that required a lot of energy, it feels so good to realize that my body is in such a different state than it was before.  It sounds crazy, I know, but it feels so good and the effort is so worth the results!

Friday, April 10, 2009

MORNING WORKOUT

Strength Training - Back & Biceps

1.  Wide Grip Cable Rows - 3 sets of 15 reps at 90, 100, and 110 lbs

2.  Pullovers - 3 sets of 15 reps at 65 lbs

3.  Seated Lowerback Extensions - 3 sets of 15 reps at 315, 330, and 345 lbs

4.  Concentration Curls  - 3 sets of 15 reps at 25 lbs

5.  Standing Dumbbell Curls - 3 sets of 15 reps at 30 lbs

6.  Hammer Curls - 3 sets of 15 reps at 30 lbs

Cardio Training - Treadmill - 30 minutes

Throwdown ETC - Renegade Boot Camp w/ Cheryl Wong

Morning workout was very good!  One thing I really enjoy about Cheryl’s boot camp is that for the first 18 minutes she really makes  you sweat!  She starts with a 3 minute warm up on the stationary bike, and then does 5 minutes of high intensity on the stationary bike, the row machines, and the versa-climber.  All of these different exercises REALLY gets you going.  Once again, her class is for an hour.

AFTERNOON WORKOUT

Throwdown ETC - Renegade Boot Camp w/ Jason Mertlich

Two boot camps in one day make for a REAL tiring day.  It is so cool though to be able to do them and realize how much progress I’m making!  Love the feeling!  I’ve come to learn that on Friday’s Jason really goes a little bit harder!  So, to say the least, tonight was really tough!  I can’t even remember the whole workout.  I’m going to have to work on a way of remembering what we did so that I can include it in this blog!

Thursday, April 09, 2009

MORNING WORKOUT

Throwdown ETC - Renegade Boot Camp w/ Tandi Schaeffer

OK - I’ve recently started doing the morning Renegade with Tandi (She actually took over Cheryl’s morning classes a couple of days a week).  She has a little bit of a different style and a whole new set of exercises!  One thing I’m noticing right off is that she is really good at making sure you keep good form while working out.  Believe it or not, that makes the exercises harder!

AFTERNOON WORKOUT

Throwdown ETC - Combat Conditioning Boot Camp (Lower Body) w/ Jason Mertlich

I have to tell you, lower body workouts with Jason always end up with one main outcome - SORE GLUTES!  I’m sure I’ll be walking funny tomorrow.  However, if it gives me the butt of Michael Angelo’s “David” then I’m OK.  My fear is that I get stuck with a Sponge-Bob Square Pants back end!

Wednesday, April 08, 2009

MORNING WORKOUT

Strength Training - Chest & Triceps

1.  Dumbbell Incline Bench Press - 3 sets of 15 reps at 40, 45, and 50 lbs

2.  Incline Dumbbell Fly - 3 sets of 15 reps at 30 lbs

3.  Inverted Pullups - 3 sets of 12 reps

4.  Barbell Lying French Press - 3 sets of 15 reps at 65, 75, and 85 lbs

5.  Close Grip Pushups - 3 sets of 15 reps

6.  Tricep Extension Machine - 3 sets of 20, 15, and 20 reps at 50, 100, and 120 lbs

AFTERNOON WORKOUT

Throwdown ETC - Renegade Boot Camp w/ Jason Mertlich

While it’s been cold outside, Jason has kept us indoors (all winter).  I don’t really mind it at all, because I know the alternative is for us to go outside and do a bunch of running (which I just am no good at anymore).

Tuesday, April 07, 2009

MORNING WORKOUT

Strength Training - Legs & Core

1.  Rollouts - 3 sets of 15 reps

2.  Chinnies - 3 sets of 15 reps

3.  Donkey Calf Raises - 3 sets of 15 reps at 340, 360, and 380 lbs

4.  Hack Squats - 3 sets of 15 reps at 130, 160, and 180 lbs

5.  Leg Extensions - 3 sets of 15 reps at 150 lbs

6.  Seated Leg Curls - 3 sets of 15 reps at 150 lbs

Cardio Training - Treadmill - 30 minutes

AFTERNOON WORKOUT

Throwdown ETC - Core Conditioning Boot Camp w/ Cheryl Wong

While I was losing the 100 lbs, I was nervous that I would end up with a lot of excess skin just flopping around on me!  You know what I’m talking about, you’ve seen those pictures, too.  The ones where people have to have plastic surgery after losing so much weight to get their body back into shape.  Well, I was fortunate that I didn’t have to go through that ordeal.  However, one thing that I am convinced of is that it can take awhile for your body to “pull back together” so to speak. 

That is one reason that I really like the boot camps that I go to, is that this process helps to make my body leaner - pulling the loose ends together a little bit more quickly than just sitting around waiting for it all to come together.

Throwdown ETC - Combat Conditioning Boot Camp (Upper Body) w/ Jason Mertlich

I always enjoy doing the workouts that Jason has for us.  They are always difficult, and push you to your limits, but it’s really one of those instances where you get out what you put in.  One thing that I’m trying to do with the upper body workouts is focus on my pushups and really try to get deeper when I do them.  I have gotten into the habit of not going down as low as I can, so that is something that is going to help me more!

Monday, April 06, 2009

MORNING WORKOUT

Strength Training - Shoulders & Core

1.  Bent Arm Lateral Machine - 3 sets of 15 reps at 50, 70, and 80 lbs

2.  Standing One-Legged Dumbbell Press - 3 sets of 15 reps at 30 lbs

3.  Leaning Lateral Raises - 3 sets of 15 reps at 15 lbs

4.  Standing Rotator Cuff Rotations - 3 sets of 15 reps at 20 lbs

5.  Standing Rotations - 3 sets of 15 reps at 15 lbs

6.  Planks - Alternating (Front and Sides) - 3 sets at 30 seconds each side

Cardio Training - Treadmill - 30 minutes

Throwdown ETC - Renegade Boot Camp w/ Cheryl Wong

It’s funny, because when I started doing the morning Boot Camps, I thought for sure they would be easier than the afternoon ones, just because I think Jason does a really good job at pushing your abilities.  Well, was I ever wrong.  I wouldn’t say that the morning workouts are harder, but they are definitely just as challenging.  Cheryl has a slightly different approach to training than Jason does, but it is just as effective.  You really get a good workout and work up a good sweat!

AFTERNOON WORKOUT

Throwdown ETC - Renegade Boot Camp w/ Jason Mertlich

Monday workouts sometimes seem a little more difficult just because you’ve had the weekend off.  Other times they feel a little easier - just because you’ve had the weekend off!  Today was one of the “harder” times!  But it sure feels good to have finished, and look back on it and realize how much progress I’ve made!  There was a time when there would be no way for me to do even half of the work out - or even finish the warm up!  I’m glad those days are behind me!