Roo's 28 week challenge

[KangarooNokona]

8/10/13

Played ball ALL day!!!!! Was really disappointed in my intake. Clearly not enough and didn't plan well. Only had one break once we got in the looser bracket and was really played out.

 

[KangarooNokona]

8/11/13

Did a leg day after a tournament day.....big mistake but knocked it out. I felt it helped a lot with soreness.

Cardio: 25 minutes
Twists: 1 set of 150 reps
Single Leg Hamstring Curls: 40, 70, 115, 110, 105, 100
2 warm-up sets of 8-10 reps, 4 drop sets of 10-12 reps
Stiff-Legged Deadlift: 115, 135, 165, 185
2 warm-up sets of 8-10 reps, 2 sets of 16-18 reps
Leg Press: 90, 190, 270(50), 320(30)
2 warm-up sets of 8-10 reps, 2 sets of 20 reps to failure
Leg Extensions: 60, 80, 155, 145, 130
2 warm-up sets of 8-10 reps, 3 triple drop sets of 16-20 reps
Superset
Seated Hamstring Curls: 100, 85, 70
3 drop sets of 16, 16 reps
Standing Calf Press: 115, 115, 115
1 warm-up set of 8-10 reps, 3 drop sets of 20 reps
Cardio: 30 minutes

 

[KangarooNokona]

8/12/13

Played a double header and stayed out the gym. Still did some work and sweated my ass off but ignored the iron, thank The Lord.....

 

[KangarooNokona]

8/13/13

Trying to get as much food in my body as possible in the little amount of time possible. I'm a special education teacher and literally go from classroom to classroom and so stopping every 2 hours to eat is tough. I do eat at least 2 meals and then do a shake in the middle of the day.

Cardio: 25 minutes
Twists: 1 set of 150 reps
Superset:
Side Raises: 8, 15, 30/25/20, 40/35/30, 40/35,30
2 warm-up sets of 8-10 reps 3 triple drop sets of 10-12 reps
Front Plate Raises: 210, 25, 45, 45
1 warm-up set of 8-10 reps 3 sets of 10-12 reps
Superset:
Dumbbell Military Press: 20, 40, 70/60/50, 80/70/60, 90/80/70
2 warm-up sets of 8-10 reps 3 triple drop sets of 8-10 reps
Rear Raises: 8, 12, 15, 20, 25
2 warm-up sets of 8-10 reps 3 sets of 10-12 reps
Dumbbell Shrugs: 60, 70, 80
3 sets of 18-20 reps
Superset:
Seated Calf Raises: 120, 120
2 triple drop sets of 10-12 reps
Standing Calf Raises: body
2 set to failure
Cardio: 30 minutes
Decline medicine ball twists: 3x20 each side

 

[KangarooNokona]

8/14/13

EXERCISE
Cardio: 25 minutes
Twists: 1 set of 150 reps
Dumbbell Press: 20, 40, 50, 60, 70, 80, 90
5 warm-up sets of 8-10 reps 2 sets of 6-8 reps
Decline Bench Press: 95, 115, 185, 175
2 warm-up sets of 8-10 reps 1 triple drop set of 6-8 reps
Incline Dumbbell press: 60, 70, 90/80
1 warm-up sets of 8-10 reps , 1 double dropset of 10 reps 1 drop set of 8-10 reps
Cable Crossovers: 70, 100, 60
2 sets of 10-12 reps 1 drop set of 10-12 reps
Superset:
Lying Tricep Extensions: 55, 65, 75
3 sets of 10-12 reps
Lying Pullovers: 55, 65, 75
3 sets of 8-10 reps
Overhead Dumbbell Extension: 40, 45, 50, 50, 50
2 warm-up sets of 8-10 reps 3 sets of 10-12 reps
Dips: body x 12
3 drop sets of 10-12 reps partial reps until failure
Incline Reverse Crunch: 3 sets of 12-15 reps
Cardio: 30 minutes

 

[KangarooNokona]

8/15/13

Well I'm officially right on track. I'm at 12 lbs as of this morning (6 weeks coming Sunday). No dramatic weight loss which is what I wanted and have literally dropped 1-2 lbs a week. Next week I'm gonna start a 2 week carb cycle to strike up my metabolism since I've been on the same routine for so long.

Cardio: 25 minutes
Twists: 1 set of 150 reps
Superset:
Leg Press: 220, 270, 350
3 sets of 22-25 reps
Squats: 135, 185, 225
3 sets of 8-10 reps
Superset:
Seated Leg Curl: 85, 100, 115
3 sets of 18-20 reps
Standing Leg Curl: 30, 35, 40
3 sets of 8-10 slow reps followed by 10 quick reps
Hack Squats: 140, 220, 320
3 sets of 20-30 reps
Superset:
Unilateral Leg Extension: 90, 110, 130
1 set of 20 reps 1 set of 10 reps 1 set of 5 reps
Cardio: 30 minutes

 

[KangarooNokona]

8/16/2013

Today was terrible in the gym. I changed my schedule lifting wise cardio to get out early but plans changed last minute while doing cardio so I decided to lift. Didn't have the mental state OR proper nutrition to lift but did what I could.

Cardio: 30 minutes
Twists: 1 set of 150 reps
Reverse Grip Hammer Pulldowns: 60, 70, 100, 110, 115
2 warm-up sets of 8-10 reps 3 sets of 8-10 reps
Single Arm Rows: 30, 40, 70, 80, 90
2 warm-up sets of 8-10 reps 3 sets of 12-15 reps
Machine rows: 70, 85, 100, 115, 130
2 warm-up sets of 8-10 reps 3 sets of 10-12 reps
Reverse Grip Pulldowns: 190, 190, 190
3 sets of 12-15 reps
Ez bar curls: 45, 75, 85, 95
1 warm-up set of 8-10 reps 3 sets of 8-10 reps
Concentration Curls: 20, 25, 30, 30
1 warm-up set of 8-10 reps 3 sets of 12-15 reps
Machine Preacher Curls: 40, 50, 60, 70, 90, 100, 110
7 sets of 10-15 reps
Cardio: 30 minutes

 

[KangarooNokona]

8/17/13

Was supposed to play ball but got rained out so I figured I'd take the day to rest and relax. Very proud of myself, my wife went and got a pizza for dinner and I didn't even take a bite....like at all. Going to start a carb cycle on Monday for two weeks to change things up. I feel like I'm eating the same things and my body has adjusted and isn't working as hard. I'm going to have a low, high, low, low, high, low, moderate etc with low having roughly 50-60g, highs having 175-200g and moderate having 100-125. Trying to stay away from grains and stuff on lows, veggies on highs, and compliment both on moderate.

 

[KangarooNokona]

8/18/2013

Good day today, felt good in the gym and looking forward to the carb cycle I'm starting. It will be a good test of my will. After these 2 weeks I will be 20 weeks out of my goal time and figure after 8 weeks I deserve something. I will probably treat myself to a burger at a restaurant but keep it somewhat clean by getting veggies instead of fries, but I doubt it. In the past I have had that one cheat meal which lead to more and more and little tastes here and there.

Cardio: 20 minutes
Twists: 1 set of 150 reps
Dumbbell Shoulder Press: 30, 40, 80, 90
2 warm-up sets of 8-10 reps 2 sets of 6-10 reps
Side Raises: 25, 30, 35
3 sets of 10-12 reps
Front Raises: 25, 30, 35
3 sets of 10-12 reps
Cable Side Raises: 30, 40, 50
3 sets of 8-10 reps and 3 negative reps
Wide Grip Upright Row: 45, 45, 65, 65, 75, 95, 115(on the last 3 sets I hang cleaned/push pressed)
7 sets of 15 reps
Superset:
Calf Raises on Leg Press Machine: 75, 110, 120
3 sets of 20 reps
Modified Crunches: 30, 30, 20
3 sets of 20-30 reps
Cardio: 30 minutes

 

[KangarooNokona]

8/19/13

Started the carb cycle today. Tried to raise my proteins and fats.

 

[KangarooNokona]

8/20/13
2nd low carb day and really missing my heavy carbs lol. Glad I get it tomorrow since its leg day and I will deff need it.

Cardio: 25 minutes
Twists: 1 set of 150 reps
Incline Flyes: 20, 30, 50, 60
2 warm-up sets of 8-10 reps 2 sets of 10-12 reps
Flat db Press: 80, 90
2 sets of 12-15 reps
Modified Push-Up: feet on bench
2 sets of 10 reps
Dips: body
3 sets of 10-12 reps
Overhead Rope Extension: 100, 110, 120
3 sets of 12-15 reps
Cable Pushdowns: 110, 120
2 sets of 10-12 reps
Cardio: 30 minutes

 

[KangarooNokona]

8/21/13

Cardio: 20 minutes
Twists: 1 set of 150 reps
Leg Extensions: 40, 60, 70, 85, 70
2 warm-up sets of 8-10 reps 3 sets of 20 "One And A Half" reps
Partial Leg Extensions: 70, 85
2 sets of 50 reps (dropping weight every 10 reps)
Leg Press: 220, 240
2 sets of 60 reps (adjust feet position every 20 reps)
Walking Lunges: 10, 50, 35
1 warm up set 8-10 reps 2 sets to failure
Db Stiff-Leg Deadlift: 20, 30, 35
3 sets of 12-15 reps
Cardio: 30 minutes
Twists: 1 set of 150 reps

 

[KangarooNokona]

8/21/13

Cardio: 20 minutes
Twists: 1 set of 150 reps
Leg Extensions: 40, 60, 70, 85, 70
2 warm-up sets of 8-10 reps 3 sets of 20 "One And A Half" reps
Partial Leg Extensions: 70, 85
2 sets of 50 reps (dropping weight every 10 reps)
Leg Press: 220, 240
2 sets of 60 reps (adjust feet position every 20 reps)
Walking Lunges: 10, 50, 35
1 warm up set 8-10 reps 2 sets to failure
Db Stiff-Leg Deadlift: 20, 30, 35
3 sets of 12-15 reps
Cardio: 30 minutes
Twists: 1 set of 150 reps

 

[KangarooNokona]

8/24/13

Played ball all day but didn't keep up with food.

8/25/13

Cardio: 20 minutes
Twists: 1 set of 150 reps
Side Raises: 10 15 20 25 30; 35 30 25 20 15 12
Pyramid Set: reps 50, 40, 30, 20, 10 Drop Set: 5 sets of 10 reps
Machine Hammer Press: 40 70 140 130 120
2 warm up sets of 8-10 reps 1 triple drop sets of 6-10 reps
Barbell Shrug: 135 225 225
1 warm up set of 8-10 reps 2 sets of 10-12 reps
Superset:
Seated Calf Raise: 100 100 100
3 sets of 10-12 reps
Machine Calf Press: 220 220 220
3 sets of 10-12 reps
Sit Ups On decline bench
3 sets of 30 reps (10 full reps, 10 bottom half-reps, 10 top half-reps)
Cardio: 30 minutes
Twists: 1 set of 150 reps

 

[KangarooNokona]

8/26/13

Cardio: 20 minutes
Twists: 1 set of 150 reps
Superset:
Seated Hamstring Curl: 70
1 set of 20 reps
Leg Extensions: 70
1 set of 40 reps
Squats: 95 135 185 225
1 warm up set of 8-10 reps
Pyramid Set: 1 set of 40 reps 1 set of 30 reps 1 set of 10 reps
Superset:
Leg Extensions: 85 100
2 sets of 20 reps
Seated Hamstring Curl: 85 100
2 sets of 20 reps
Cardio: 30 minutes
Twists: 1 set of 150 reps

 

[KangarooNokona]

8/27/13

Cardio: 20 minutes
Twists: 1 set of 150 reps
Superset:
Pull-Ups: assisted level 10 9 9
3 sets of 16-20 reps
Dumbbell Press: 80 90
2 sets of 8-10 reps
Superset:
Cable Rows: 90 105 120
3 sets of 12-16 reps
Incline Dumbbell Press: 60 80
2 sets 8-12 reps
Superset:
Reverse Grip Cable Pulldowns: 85 100
2 sets of 8-10 reps
Incline Flyes: 70 90
2 sets of 8-10 reps
Partial Deadlift: 95 135 95
1 warm up set of 8-10 reps 1 set of 30 reps 1 drop set of 30 reps
Cardio: 30 minutes
Twists: 1 set of 150 reps

 

[grubd]

Better get that battery on a charger.

 

[KangarooNokona]

What needs charging is my body..... half way through my 2nd week of my 2 week carb cycle and man these low carb days suck! I did however jump the plateau. Im 3 lbs ahead of schedule so I think I might have a moderate cheat meal saturday night (no fried food but probably lasagna or something) to celebrate 8 weeks clean and to be ready to hit the ground running my last 20 weeks.

 

[KangarooNokona]

8/28/13

Did 40 minute of cardio and played a game of softball

 

[KangarooNokona]

8/29/13

Cardio: 20 minutes
Twists: 1 set of 150 reps
DTP Superset:
Alternating Dumbbell Curls: 10(50) 15(20) 20(30) 25(20) 30(10) 35(10) 25(20) 20(30) 15(40) 12(50)
3-Exercise lying Tricep Extensions: 25(50) 35(40) 45(30) 55(20) 75(10) 75(10) 65(20) 55(30) 45(40) 35(50)
Alternate between Skullcrushers, Rockers, and Head Smackers.
Cardio: 30 minutes

 

[KangarooNokona]

9/2/13

Sorry bout the hiatus the past couple days but was busy Friday and Saturday and yesterday kind of came down with something and felt like crap. As of today I'm 8 weeks in and on my 20 week run. These 20 weeks are what really count due to all my goals have to be achieved within 20 straight weeks. I had chips last night as a cheat meal just to get it out of the way and ill be damn if they just didn't have that tasty appeal I thought they would would just makes me realize the next 20 weeks really will be a breeze as far as sticking straight clean.

Cardio: 25 minutes
Twists: 1 set of 150 reps
Standing Calf Raises: body(5) 170(4) 220(1)
10 sets of 15 reps
Incline Sit Ups: body body 25 35 45 plates
2 warm-up sets of 8-10 reps 3 sets of 15 reps
DTP Set:
Smith Overhead Press: 65 85 95 105 115
1 set of 50 reps 1 set of 40 reps 1 set of 30 reps 1 set of 20 1 set of 10 reps
Smith Overhead Press - Behind The Neck: 115 95 65 55 45
1 set of 10 reps 1 set of 20 reps 1 set of 30 reps 1 set of 40 reps 1 set of 50 reps
Giant set
Upright Row - Wide Grip: 65 85 105 105
1 set of 10 reps 1 set of 7 reps 1 set of 5 reps 1 triple drop set of 6-8 reps
Upright Row - Medium Grip: 65 85 105 105
1 set of 10 reps 1 set of 7 reps 1 set of 5 reps 1 triple drop set of 6-8 reps
Upright Row - Narrow Grip: 65 85 105 105
1 set of 10 reps 1 set of 7 reps 1 set of 5 reps 1 triple drop set of 6-8 reps
Cardio: 25 minutes

 

[KangarooNokona]

9/3/13

Cardio: 25 minutes
Twists: 1 set of 150 reps
Leg Press: 180 220 (280 300 320)
2 warm up sets of 8-10 reps 1 triple drop set of 20, 10, 10 reps
Superset:
Hack Squats: 260 320
2 sets of 30 reps
Squats: 225 225
2 sets of 10 reps
Superset:
Standing Hamstring Curls: 50 70 (90 80 70)
2 sets of 16-20 reps 1 triple drop set of 16-20 reps
Stiff Legged Dumbbell Deadlift: 25 30 35
3 sets of 10-12 reps
Cardio: 25 minutes
Twists: 1 set of 150 reps

 

[grubd]

9/2 thought u were getting the hang of phone charging but you went and their you go again. lol

Watch on YouTube or bodybuilding. Com of mark rippetoe explaining the leg press.

 

[KangarooNokona]

8/4/13

Cardio: 25 minutes
Twists: 1 set of 150 reps
Superset:
Dumbbell Pullovers: 40 50 60
3 sets of 10-12 reps
Flat Dumbbell Press: 60 70 80
3 sets of 6-8 reps
Superset:
Incline Flyes: 20 30 40
3 sets of 10-12 reps
Bent Over Row: 95 115 115
3 sets of 10-12 reps
Superset:
Cable Crossovers: 70 90 110
3 sets of 10-12 reps
Single Arm Dumbbell Row: 60 80 90
3 sets of 10-12
Superset:
Flat Dumbbell Press: 60 70 80
3 sets of 6-8 reps
Cardio: 25 minutes
Twists: 1 set of 150 reps

 

[KangarooNokona]

8/5/13

Didn't work out, took some bp to get ready for worlds tomorrow

 

[KangarooNokona]

9/8/13

Since I was playing ball all weekend I couldn't hit the gym. Had a leg and shoulder day I missed so decided to combine them.

Cardio: 20 minutes
Twists: 1 set of 150 reps
Dumbbell Shoulder Press: 30 40 60 70 80
2 warm up sets of 8-10 reps 3 sets of 10-12 reps
Superset:
Side Lateral Raise: 10 12 15 20 25 30
2 warm up sets of 8-10 reps 4 sets of 10-12 reps
Rear Raises: 10 12 15 20 25 30
2 warm up sets of 8-10 reps 4 sets of 10-12 reps
Dumbbell Shrugs: 40 60 60 60 60
1 warm up set of 8-10 reps 4 sets of 20 reps
Weighted Sit Ups: body 25 25
3 sets of 15-17 reps
Superset:
Calf Machine Press: 80 80 80
3 sets of 10-12 reps
Incline Leg Raise: body
1 warm up set of 8-10 reps 3 sets of 12-15 reps
DTP Superset:
Leg Extensions: 65 80 95 110 125 125 110 95 80 65
(50 40 30 20 10 10 20 30 40 50)
Seated Leg Curls: 65 80 95 110 125 125 110 95 80 65
(50 40 30 20 10 10 20 30 40 50)
Standing Lunges: 30 30 30
1 warm up set of 8-10 reps 3 sets of 10 reps
Cardio: 30minutes

 

[KangarooNokona]

9/9/13

Played a double hitter so didn't go to the gym.

 

[KangarooNokona]

9/10/13

Had a good day at the gym and deff thought I was going to throw up.... Lol

Cardio: 20 minutes
Twists: 1 set of 150 reps
DTP Superset:
Dumbbell Chest Press: 30 40 50 60 70 80 60 50 40 30
(50 40 30 20 10 10 20 30 40 50)
Bent-Over db Rows: 12 15 20 25 35 45 25 20 (went to the cable machine to finish) 100 70
(50 40 30 20 10 10 20 30 40 50)
Cardio: 30 minutes

 

[KangarooNokona]

Sorry it's been a couple days but been really busy with worlds and came down with a cold for a day or two and just didn't feel like tracking. I would load my diet but the photobucket thing at the bottom won't work so ill put my workout...

Sunday-legs
Cardio- stair master 20 min
Barbell twists- 150 per side
Leg press- 160(50) 200(40) 240(30) 280(20) 320(10) 320(10) 280(20) 260(30) 240(40) 220(50)
Cardio-stationary bike 30 minutes

Monday-chest/back
Cardio-stair master 20 minutes
Reverse grip pull downs-(50,40,30,20,10 10, 20,30,40,50)- 90, 120 140 160 190(cable machine); 120,110,100,75,55(seated row machine)
Incline dumbbell press(50,40,30,20,10,10,20,30,40,50)- 30,40,60,70,80,90,60,40,30,20
Cardio-stationary bike 30 minutes
*played a double header

Tuesday -shoulders,calves,abs
Cardio-stair master 20 minutes
Behind neck military press-(50,40,30,20,10) -55,65,75,85,95
Military press(10,20,30,40,50) -115,105,95,85,75
Giant set
Upright rows-(3x12)-65,85,105
Calf press(3x12)-80,100,120
Decline situps(3x12)-3x12
Cardio-stationary bike 30 minutes

Wednesday-cardio
*played 1 league game

Thursday-cardio

Friday-bis/tris
Cardio-20 minutes stair master
Superset
Dips(10x10)-body
Dumbbell curls(10x10)- 20, 20,20,25,25,25,30,30,30,40
Superset
Single handed tricep pushdown(50,40,30,20,10)- 30,40,50,60,70
Cable curls(50,40,30,20,10)- 60,80,90,100,110
Cardio-stationary bike 30 minutes

 

[KangarooNokona]

Finally got photobucket back up and working. I finished the 12 week trainer by kris gethin and will say it was a good one if you want something different. I'm now starting Cutlers 8 week living large program to work back my strength more than endurance like the other one used. After this I'm going to do 531 for the last half of my journey. Current weight as of this morning was 227@12 weeks. Goal was 1.5-2 lb per week which is pretty close. I'm upping my carbs the next 8 weeks, not much but some to help fill out lost tissue, but what I'm adding in clean cals I will be taking away with wasted cals such as tomato sauce/paste, oily dressings, and any other stupid cals. I only want to loose maybe 10 lbs this go round and I want 90% of that fat if possible.

Sunday-chest
Cardio 20 minutes
Leverage Incline Chest Press: 3x10 (55, 110; warmup)(155,185,205)
Flat Bench Press: 3x10 (135,185,205)
Dumbbell Flyes: 3x10 (30,40,45)
Dips: 4x10(body)
Dumbbell Straight-Arm Pull-Over: 3x10 (50,60,65)
Standing Calf Raise: 6x10 (165,180,190,200,210,220)
Cardio 20 minutes

Monday-arms
Cardio 20 min
Rope Push-Down: 3x10 (60-warmup, 100, 120, 140)
Dips: 4x10 (body)
French Press: 3x10 (55, 85, 85)
Close-Grip Bench Press: 3x10 (115,165,195)
1 arm db tri ext: 3x10 (20,25,30)
Ez Barbell Curl: 3x10 (85,105,125)
Dumbbell Curl: 3x10 (30,40,45)
Hammer Curl: 3x10 (25,30,35)
Reverse Curl: 3x10 (45,65,85)
Cardio 20 min