Unlocking the Human Potential - Emerald Wolf » Diet and Exercise

50 pull ups week 2

Chris — Mon, 20 Sep 2010 17:09:20 +0000

I've decided to split each workout into its own weekly post.

The sit ups aren't getting done on time so they will have a bit different time line which is fine since im doing 3 programs at the same time.

Anyways here is week 2 of the pull ups

Day1

4/4 pull ups
5/5 chin ups
4/4 neutral
4/4 chin ups
3/3 pull ups

Day 2

5/5 pull ups
4/4 chin ups
5/5 neutral
4/4 chin ups
2/4 pull ups

Day 3

4/4 P
6/6 C
4/4 N
5/5 C
3/4 P

50 pull ups week 2 is a post from: Unlocking the Human Potential - Emerald Wolf

100 push ups week 2

Chris — Sun, 19 Sep 2010 15:43:55 +0000

moving on from week 3 column 1 to week 4 column 1.

I acidently did a nother max pushups test before i got started on the new week so i was a bit worn out and couldnt max all the sets.

Week 2 day 1

12/12
14/14
11/11
8/10
13/16

Day 2

14/14
16/16
12/12
12/12
18/18

Day 3

16/16
18/18
13/13
13/13
10/20

100 push ups week 2 is a post from: Unlocking the Human Potential - Emerald Wolf

50 pull ups 200 sit ups week 1

Chris — Wed, 15 Sep 2010 21:39:18 +0000

So its the first day for my pull ups and sit ups.

I split them up so i can do the pull ups in the morning and the sit ups in the evening.

For the pull ups ive skiped to varsity week 1 day 1. Today i did:

3/3 pull ups
3/3 chin ups
2/2 neutral
3/3 chin ups
2/2 pull ups

Wasn't to tough but the next days should be interesting.

I did the initial sit ups test at only 35 pretty sad. But that puts me at week 3 column 2. So i will go from there tomorrow.

Day 1 sit ups

18/18
25/25
19/19
19/19
25/25

Day 2 pull ups

3/3 Pull ups
4/4 Chin ups
3/3 neutral
3/3 chin ups
2/2 Pull ups

day 3 pull ups

4/4 pull ups
4/4 chin ups
3/3 neutral
3/3 chin ups
2/2 pull ups

50 pull ups 200 sit ups week 1 is a post from: Unlocking the Human Potential - Emerald Wolf

100 pushups 200 situps 50 pullups

Chris — Sun, 12 Sep 2010 17:50:00 +0000

I came across 3 little programs that have these numbers as their final goals. They are designed to take you there 1 week at a time with some quick exercises 3x per week.

Usually people do 1 of these at a time but i think i can handle all 3.

Things you will need to do these:

A Pull-up bar

Push up stands

My current plan is to do:

MO: Pull-ups
TUE: push-ups/sit-ups
WED:Pull-ups
Thurs:push-ups
Fri:pull-ups/sit-ups
Sat:sit-ups
Sun:push-ups

I started today with push-ups. I did 21 on my initial test.

so i went to week 3 column 1 to get started

Day1

10/10
12/12
7/7
7/7
9/9

Day 2

10/10
12/12
8/8
8/8
12/12

Day 3

11/11
13/13
9/9
9/9
13/13

I managed to get each set done and this was the perfect choice to max my self out for today.

Oh before i forget the link to the pushup program is http://hundredpushups.com/ the other 2 can be found from there.

100 pushups 200 situps 50 pullups is a post from: Unlocking the Human Potential - Emerald Wolf

Weight loss phase 2

Chris — Fri, 08 Jan 2010 18:56:06 +0000

Progress!

Im down to 209lbs and just over 18% body fat

By my math i have ~21lbs to go to reach my current goal of 8%.

My extremely clean and probably a bit to low calorie diet is taking its toll on me though. During
the first week it was especially tough to finish the workouts and use the same weights.
But now my body is starting to get used to the low carb, low calorie diet and things are looking up.

My exercise routine is still P90X with extra weights but I'm much more dedicated to it and make sure i don't miss any days. My diet is also the same except I'm sticking to it and don't add random junk.

Weight loss phase 2 is a post from: Unlocking the Human Potential - Emerald Wolf

Weight loss phase 1 update 3

Chris — Tue, 29 Dec 2009 20:13:56 +0000

The holidays are over !

I managed to hold my weight at 211. I dipped down to 208 just before xmas but the 3 days of candy and good food took their toll.

Time to get serious!

There should be no reason not to have steady loss now. New years isn't really a big deal to me and i wont be pigging out. Its all downhill straight to 8 - 10% body-fat from here on out.

I will be supplementing one meal per day with protein shakes. (most likely lunch). Exercise regime will be the same as before with some extra cardio.

Weight loss phase 1 update 3 is a post from: Unlocking the Human Potential - Emerald Wolf

Weight loss phase 1 update 2

Chris — Fri, 11 Dec 2009 01:25:25 +0000

Another week another lb. Still taking it slow. With the holidays all around it is considerably harder but i am making slow progress non the less. I had a few work related bad lunches that set me back a bit. I was down to 209 at one point but now back up to 211 for the weight in. I think it will stay this way until after Christmas but i will try my hardest to stay at least on a downward trend. Then once the holidays are out of the way things should go much faster.

Weight loss phase 1 update 2 is a post from: Unlocking the Human Potential - Emerald Wolf

Weight loss phase 1 update

Chris — Tue, 01 Dec 2009 02:10:20 +0000

So far the progress is meager but that was to be expected with thanks giving in the first weeks.

Ive lost 1lb down to 212lbs so at least i made some progress and I'm still in phase 1. I'm getting ready for phase 2 so i cleaned up my diet completely for this up coming week. I should be able to post some real results within the next few weeks. I still take Jack3d and protein every day to keep my muscle while loosing the fat. My goal is fat loss not weight loss. As of today I'm still +-1 20% Body fat.

Weight loss phase 1 update is a post from: Unlocking the Human Potential - Emerald Wolf

Phase 1 weight loss

Chris — Tue, 17 Nov 2009 18:26:07 +0000

Time to get started. I found my calipers and it seems my Body fat% is getting dangerously close to 20%. I have been eating a lot and working out a lot to make good gains. But my diet wasn't anywhere near clean. So it was expected that i would gain some fat. In any case i don't want to shock my body and start cutting calories like crazy from one day to the other so I'm going to shift down in Phases.

Phase 1(this week) i will cut out most junk food while keeping calories slightly lower than before.

Phase 2 I will reduce calories by about 500 and cut out all junk food except on exceptions or 1 cheat day per week.

And Phase 3 i will adjust the calories up or down depending on the results of Phase 2.

The exercise side of thing will stay similar. I will still do my set of exercises mentioned in the last posts but i will add them to a modified P90X calendar so that i have the cardio covered.

Oh for reference as of writing this post i am 213lbs. I am taking pictures for self reference that i might post when its all done.

Phase 1 weight loss is a post from: Unlocking the Human Potential - Emerald Wolf

The Quest to find the Calipers

Chris — Fri, 06 Nov 2009 18:16:32 +0000

I'm trying to find my body fat calipers so i can get an accurate measure of my body fat %. I'm making steady weight gains and i know I'm gaining quite a bit of fat too(diet isn't as clean as i wish it was). I want to see what the relation between muscle and fat gain is and i don't want to cross 20% body fat.

They look something like this:

Sequoia Fitness Metacal Body Fat Caliper, 1 Caliper

After 2 days of looking i still cant find them. I may have to buy some new ones. Good thing they only cost like 5$.

Anyways, once i find them i will be able to measure my BF% and can make a decision on when to start my CUT. As things are now i will start right after Thanksgiving. For any of you that want to loose weight those will be some interesting posts.

The Quest to find the Calipers is a post from: Unlocking the Human Potential - Emerald Wolf