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Just a guy in his early 30's trying to get a little more fit. I love sports and played almost everything in High School. After college and a basically non-existent workout regimen all throughout my 20's, its time to get back on the workout wagon.
My main goal is to get down to 12% body fat. If that means I weigh 190 or 195 that's ok. This will no doubt be tough, but with a good diet and regular cardio and strength training there is no doubt I can do this!
It's an 8 week program I created using a consecutive 3 day workout followed by 1 day of rest, then repeat format (3-on 1-off).
The cycle is a 6 day cycle, alternating 3 days of HIIT and 3 days of lifting.
Lifting days are all 6 exercises, 4 sets with reps of 8, 8, 6, 6 with the last two being very heavy to failure. My lifting days are broken down by; Chest/Triceps, Back/Biceps and Legs/Shoulders.
In between each lifting exercise I have 2:30 on the treadmill at 7.0 speed and 1.5 incline followed by a 30 second sprint at 10.0.
HIIT days go: warm up on bike 5 min then Jump Rope 3 min, Treadmill 5 min at 7.0 speed and 1.5 incline followed by a 30 second sprint at 10.0, Bike 3 min, Rowing Machine 4 min, Jump Rope 3 min, Treadmill 10.0 sprint at 1.5 incline. Then Cool down on treadmill for 3 minutes.
After my HIIT, its ab time. 8 different exercises targeting top, bottom, r/l side and entire core with reps of 25 for each one.
I'm a Graphic Designer living in the Midwest and am a HUGE Hawkeye fan. I love being outside and like everyone else, being around my friends.
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Secrets of Success
| current weight: 214.0
Hi from the SparkOmaha team. Do come visit our team page and let us know how you're doing. There are lots of new changes on the page and now there are new Team Goals as well. I trust you're making progress and meeting your own lifestyle change goal.
2000 days ago
G29: Thanks! I absolutely love working out now. I keep pushing all my family to do the same and keep offering to make plans for them. It's kind of become a passion for me.
Also, financial freedom is so huge in having a happy life and the fact of the matter is, is that you can achieve it no matter how much you make. It just takes more discipline, especially in the beginning if you lower on the pay scale like myself. After watching my funds and account grow, it's so encouraging and exciting.
Saving money and exercising are similar in the fact that when you see the results of them, you have instant motivation to keep it going.
2243 days ago
I read a post on one of the message boards something about are you addicted to anything and you talked about yours being saving $'s. I loved that as I do not have any spending addictions, just not a person who wants a lot of stuff. I also don't feel I'm addicted to saving $'s but like the financial freedom it brings with it when you do.
So anyway checked out your page and also love the fact that you are into this for the right reasons, getting healthy, feeling good and it seems like you have the right attitude.
2250 days ago
Thanks for the suggestion on the message board!
Also, awesome job on your last set!!! You should feel pretty good about yourself!
2296 days ago
thanks for the shout out in teh guys lounge message board.....
2323 days ago