Phase 1 [started on 10/31/07, ending on Friday - 4/2/08]
Starting stats
5’9"
37 years old
no lifting experience
236 lbs.
Could not do a pull-up, 12 push-up max
Began with the Myoplex Diet / EAS Dumbell Workout plan for November through January and lost some weight. Changed to Thib’s Fat Destroyer program [thanks Thibs!] in February and have stayed with it through March while going to the velocity diet in March.
Current Workout Program
Monday
Morning
5 Cycles Weight Reps
Incline DB Press 60 4 - 6
Decline DB Flyes 35 6 - 8
DB Rows 60 4 - 6
Reverse DB Flyes 25 6 - 8
Rest 2 Minutes
Evening
Jumprope (du) 10 sets 60 on/off
Tuesday
Morning
3 Cycles [no rest] Weight Reps
Decline DB Press 45 12 - 15
Back Squat 185 12 - 15
Barbell Row 65 12 - 15
Leg Curl 60 12 - 15
Decline Crunch 0 12 - 15
Rest 2 Minutes
3 Cycles [no rest] Weight Reps
DB Shoulder Press 25 15 - 20
Leg Press 180 15 - 20
Lat Pulldown 8 15 - 20
Lunge 20 15 - 20
Serratus Crunch 30 15 - 20
Evening
Steady State Bicycle 20 minutes
Wednesday
Rest
Thursday
5 Cycles Weight Reps
Back Squat 225 4 - 6
Lunge 30 6 - 8
Good Mornings 145 4 - 6
Leg Curl 80 6 - 8
Rest 2 Minutes
Friday
Rest
Saturday
3 Cycles [no rest] Weight Reps
Flat DB Press 45 12 - 15
Hack Squat Mach 135 12 - 15
Single Arm Row 45 12 - 15
Deadlift 185 12 - 15
Ball Crunches 0 12 - 15
Rest 2 Minutes
3 Cycles [no rest] Weight Reps
Barbell Shoulder Press 20 15 - 20
Leg Extensions 8 15 - 20
Cable Row 11 15 - 20
Stiff Leg Deadlift 135 15 - 20
Serratus Crunch 30 15 - 20
Sunday
Rest
Current Stats
5’9"
37 years old
1/2 year lifting experience
190 lbs.
Max of 8 pull-ups, did 50 push-ups goofing off last night with my son . . . he no longer wants to do push-ups with me
