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

Tuesday, April 21, 2009

MORNING WORKOUT

Strength Training - Shoulders & Core

My back was still sore from yesterday morning’s muscle spasm, so I decided to take my strength training a little easier than normal this morning.

1.  Standing Rotator Cuff Rotation - 3 sets of 15, 15, and 20 reps at 15 lbs

2.  Barbell Front Raises - 3 sets of 15 reps at 45 lbs

3.  Seated Dumbbell Presses - 3 sets of 15 reps at 25 lbs

4.  Horses - 3 sets of 30 seconds in each position

5.  Alternating Planks - 3 sets of 30 seconds on each side and front

Cardio Training - Treadmill - 20 minutes
AFTERNOON WORKOUT

Throwdown ETC - Renegade Boot Camp w/Cheryl Wong

This workout was really good tonight.  I’ll try to remember everything we did.

1.  9 minutes broken into 3 sets of 1 minute each of jumping jacks, burpees, mountain climbers

2.  20 minutes broken into 4 sets of 1 minute each of wood choppers, swinging medicine ball against wall, bicycle crunches with elastic bands attached to feet, planks with feet on bench and forearms on swiss ball, side planks.

3.  3 sets of partner medicine ball sit ups and partner pushups

and I know there were a few other exercises that I can’t quite remember right now.  Pretty good workout!

Throwdown ETC - Renegade Boot Camp w/ Jason Mertlich

This class started right after the previous one, so I ran over to the mats and started this workout!  Feels good!

1.  start with normal warmup - 6 minutes split by 30 second increments of jumping jacks, foot shuffles, burpees, and mountain climbers

2.  one minute crunches

3.  3 rounds of the following exercises:  50 hindhu pushups, 5 handstand pushups and then 20 reps of several different types of pushups - diamond pushups, spiderman pushups, cross over pushups.

4.  Two 5 minute rounds of 4 exercises at 1 minute each - drag a 120 lb dummy back and forth on the mat, bear crawls, crab crawls, spider lunges.  After each 5 minute round do 1 round of crunches.

5.  5 minutes core work - 4 of which were planks and side planks.  Last 1 minute of crunches.

6.  cool down and stretching.

It felt really good tonight!  Love these workouts!

Saturday, April 18, 2009

MORNING WORKOUT

Throwdown ETC - Renegade Boot Camp w/ Jason Mertlich

Saturdays are what I call my “easy day”.  It’s not that the workouts are any easier, it’s just that I usually do only one workout on Saturday instead of two.  Mind you, it’s not necessary to do as many workouts as I do.  For me, it has basically turned into a form of entertainment, so I really enjoy the workouts.

Today the Boot Camp workout turned out to be quite challenging.  It consisted of the usual warm up which was:

1.  6 minutes split into 30 second intervals of jumping jacks, foot shuffles, burpies, and mountain climbers

2.  1 minute of crunches

3.  6 minutes of foot work - split into 30 second intervals of hops, star jumps, foot shuffles, jumping squats, slalom hops, burpies, right hip turns, star jumps, left hip turns, jumping squats, high knees, burpies

4.  1 minute push ups

We had a short break to get a drink of water, and then entered the main portion of the workout which was 30 minutes long.  It was 10 sets at 3 minutes per set, made up of 4 exercises which were:

1.  10 burpies

2.  10 plate curl and presses (I used a 22 lb plate)

3.  10 pushups

4.  sprint 200 yards

Took a small break to get a drink of water, and then moved onto the final portion of the workout - Abs.

1.  5 minutes of Planks - Alternating between front and side planks

2.  5 minutes of crunches, bicycle crunches, chinnies

Although these boot camps are very intense, I have to admit that each time I complete one of them, I think about how far I have come.  There was a time in the not so distant past that I would not have been able to have endured half of such a work out.  It gives great satisfaction to be able to keep up with men and women who are about half my age! 

Thursday, April 16, 2009

ANNOUNCEMENT:  Today I did the final “weigh in” for the Throwdown ETC competition that I have been participating in over the past 3 months.  By losing 4 percentage points of body fat, I have WON the competition!  Pretty exciting!  I have really been working hard on doing workouts and eating the correct things for the past three months.  There were a few times where I thought I might not do so well, because I hurt myself once - which left me out of commission for about a week, and then there was my business trip to Seattle.  Business trips are always hard for me!

Anyway, I’m super excited!  I’m not sure what the prizes are.  I was really into this competition because I really just want to improve my body.  I have a ways to go before I get to where I want to be!  Can’t wait to get there!

MORNING WORKOUT

Strength Training - Back & Biceps

1.  Barbell Curls - 3 sets of 15 reps at 65 lbs each rep

2.  Incline Dumbbell Curls - 3 sets of 15 reps at 25 lbs each rep

3.  One Armed Preacher Curls - 3 sets of 15 reps at 20 lbs each rep

4.  Bent Over Barbell Rows - 3 sets of 15 reps at 65 lbs each rep

5.  Inverted Pullups - 3 sets of 12 reps

6.  HyperExtensions - 3 sets of 15 reps

Cardio Training - Treadmill - 20 minutes
AFTERNOON WORKOUT

Throwdown ETC Combat Conditioning w/ Jason Mertlich

On Thursdays the Combat Conditioning class focuses on the Lower Body (translated:  LEGS).  Once again, a very intense workout!  Lots of body squats, lunges, wall sits and more!  I definitely get a workout in this class!

Tuesday, April 14, 2009

So, tonight I was doing my normal routine - working out at Throwdown ETC doing the Combat Conditioning class.  During one of the short breaks we got, we were all sort of comparing notes and talking about how hard the workout was.  It was then that a guy in the class who I had never seen before came up to me and said really loud, “I have to say, out of all the people here you have really changed the most in the past few months.” 

I was a little surprised, and said “Oh really, thanks!”

To which he responded, “No, I mean really.  A few months ago you were just fat.  I mean seriously FAT!  And now you are a real, solid man.”  He sounded so shocked and surprised.  I have to admit I was a little surprised, as I had never seen him before, and I didn’t think I was that fat just a few months ago.  So, I tried to give him a way out.

“You must be refering to my evil twin.”

“No man, you look so much better than just a few months ago.  You were FAT!”

At that point, I just said, “Thanks”, but inwardly I was thinking, “Thank heavens I lost over 100 lbs before I started working out here.  I can’t imagine what he would have said if he had seen me in the “before” phase!

MORNING WORKOUT - LEGS & CORE

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

2.  Hack Squats - 3 sets of 15 reps at 140, 190, and 210 lbs

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

4.  Leg Press Machine - 3 sets of 15 reps at 180, 270, and 360 lbs

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

6.  Rotary Calf Extensions - 3 sets of 15 reps at 190, 230, and 270 lbs
AFTERNOON WORKOUT

Throwdown ETC - Renegade Core Conditioning Boot Camp w/ Cheryl Wong

Cheryl’s core conditioning class is always good as it helps to focus on shoring up my core muscles.  Once again very difficult, but well worth the effort.  Probably one of the hardest parts of the class is the fact that it is right before the other boot camp that I do on Tuesdays, so it is basically back-to-back boot camps!  Two hours worth of boot camps!

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

Tonight we had a couple of new people in class.  Always fun(ny) to watch them and see how they do.  Funny, because I can remember that it was just a short time ago that I was at the very beginning level also!  One of the exercises we did tonight was handstand pushups!  Those are crazy hard.  What is crazy about them is that getting into the handstand position is really quite difficult as an adult!  I remember that as a kid it was no problem at all.  Amazing what a few decades will do to you!