So I came back from Cuba and had only worked out twice while I was away (not including swimming and dancing) and I set myself back. Below all my vitals and a good portion of my measurements will be included. My Goal is not numeric, my goal is to feel better about the way I walk around. The following eight week program is a program that I have created for myself to help me train to get better at the things I love to do such as running, Muay Thai and weight training. There are four measurements I am going to include those are chest, waist, hips and thigh. There were many factors contributing to it being extremely high but I'll also include my BP and weight. VITALS AND MEASUREMENTS (This is me currently) Weight : 251.8 LBS Height: 68 Inches Body fat % : 34.5 % (Fat Mass = 86.9 lbs Lean Mass 164.9 lbs) Blood Pressure: 185 over 96 Chest 49 inches | Waist 44 inches | Hips 41 Inches | Thigh 24.5 Inches SEVEN DAY PLAN: (weeks one and two) Saturday to Friday Saturday : Muay Thai strength and cardio training (Battle Ropes, Tire flips, ladder drills etc) Sunday : Long Distance running 15 km Monday : Muay Thai class Tuesdays: Short run 5km / weight room training: 3 sets of 12-15 rep Squats | Lunges | Sumo Squats | Deadlifts Chest fly | bicep curls | Shoulder press | Tricep Dips Wednesday Muay Thai Class Thursday: Track training (sprints/Intervals) / Weight room Training Deadlifts (single leg) Weighted step ups | jump squats ** Leg Extensions | Lunges ** Leg Curls Lateral Pull down | Dumbell rows ** Pulley Rows TRX rows (8 close grip/ 8 wide grip ) TRX Chest Fly | TRX Pushups | TRX Mountain Climbers ( 8 8 8 ) ** Friday: Rest day will include a short jog in the park 15-20 minutes All days with Running will also include ab workouts as listed below in 30 second intervals: Crunches | Bicycle kicks | flutter kicks | Russian twists | Oblique Twist ** Super sets
2 Comments
Chenoa
6/21/2014 01:51:06 am
You, my friend, are an inspiration!!
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dAni
6/21/2014 02:42:27 am
Thanks Chenoa, you too are a huge inspiration to me as well as many of our teammates at stand up. Thanks for all your support :D
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