Roo's 28 week challenge

[KangarooNokona]

11/25/13

Photo update in post 6 page 1. Love handles are being really stubborn but I was pretty aware that be the last to go. This 12 weeks I'm really going to concentrate on cutting out the condiments (ketchup, hot sauce, garlic salt, etc) and concentrate on plain jane meats. I want to be at 200 at the end of 12 weeks (13lbs) and really concentrate on loosing the fat but keeping as much muscle as possible. As of now I'm happy with where I'm headed but not satisfied so I'm thinking that's a good thing.

EXERCISE
Cardio: 20 minutes (stair master)
Flat Dumbbell Press: 3 warm-up sets of 20 reps 3 sets to failure in 10 reps (30 40 50) (70 80 90)
Incline Flyes: 2 sets to failure in 15 reps (35 45)
Straight Arm Pullover: 2 sets to failure in 10-12 reps (60 65)
Rope Extension: 3 sets to failure in 10-12 reps (130 150 170)
Weighted dips: 3 sets in 15 reps (35lb plate)
Overhead Dumbbell Extension: 3 sets to failure in 15 (55 60 65)
Cardio: 20 minutes elliptical

 

[grubd]

Really nice before and after transformation! Any plans to put on muscle mass when you reach your goal weight?

 

[KangarooNokona]

Really nice before and after transformation! Any plans to put on muscle mass when you reach your goal weight?

I was actually thinner before I started that 8 week program I just finished. The program I'm getting back on is almost a cutting plan with all the cardio and side twists etc. pending where I'm at again after this session I'm going to up my intake and do 5-3-1 or full body split(gained my most size in college off of this). My goals are changing from bf% and all that to loosing love handles and thinning out my lower back.

 

[grubd]

That's cool. A big sweep will make your love handles look much smaller as well. Keep up the hard work!

 

[KangarooNokona]

11/26/13

EXERCISE
Cardio: 20 minutes stair master
Reverse Grip Pulldown: 1 warm up set of 8-10 3 sets of 8-10 reps (110) (170 180 180)
Bent Over Barbell Rows: 1 warm up set of 8-10 reps 3 sets of 10-12 reps (45)(95 115 135)
Hyperextension: 1 warm up set of 10-12 reps 2 sets of 10-12 reps (125)(175 190 205)
Straight Arm Pulldown: 7 sets of 10-15 reps (70-130)
Concentration Curls: 2 warm-up sets of 12-15 reps, per arm 3 sets of 12-15 reps, per arm (15 15) (20 25 30)
Alternating Dumbbell Curl: 3 sets of 12-15 reps, per arm (25 30 35)
Cable Curls: 7 sets of 15-20 reps (70-130)
Cardio: 20 minutes elliptical

 

[KangarooNokona]

11/28/13


EXERCISE
Cardio: 20 minutes stair master
Seated Military Press: 2 warm up sets of 6-8 reps 3 sets of 8 reps (75 75)(115 135 145)
Side Raises: 1 warm up set of 12-15 reps 3 sets of 12-15 reps (15) (25 30 35)
Upright Rows 21s: 3 sets of 7 Full ROM, 7 lower ROM,7 upper ROM reps (95 95 95)
Rear Delt Raises: 7 sets of 12-15 reps (10 10 10 15 15 15 20)
Superset:
Weighted Situps: 3 sets of 15-20 reps (25 35 45)
Seated Calf Raises: 3 sets of 20 reps (200 220 240)
Standing calf raises: 3 sets of 18-20 reps, 1 foot at a time (body)
20 min Cardio: Elliptical

 

[KangarooNokona]

EXERCISE
Cardio: 20 minutes stair master
Superset
Leg Extensions: 2 sets of 30 reps (75 100)
Hamstring Curls: 2 sets of 20 reps (75 100)
Superset
Walking Lunges 3 sets of 40 steps (body body body)
Single leg Hamstring Curls 3 sets of 15-20 reps (45 60 75)
Leg Press: 3 sets of 50 reps (210 230 250)
Superset:
Leg Extensions: 1 sets of 30 reps (115)
Hamstring Curls: 1 sets of 20 reps (115)
Cardio: 20 minutes elliptical

 

[KangarooNokona]

Cardio: 20 minutes stair master
Flat Dumbbell Press: 2 warm-up sets of 8-10 reps 2 sets to failure in 6-8 reps (30 50)(80-15 90-10)
Flat Bench Flyes: 1 warm-up set of 8-10 reps 3 sets to failure in 8-10 reps 1 drop set to failure (20)(35 45 50)(40)
Incline Cable Flyes:1 warm-up set of 8-10 reps 2 sets failure in 8-10 reps 1 drop set to failure (30)(60 90)(70)
Cable Crossovers:1 warm-up set of 8-10 reps 2 sets failure in 8-10 reps 1 drop failure (60)(80 100)(80)
Single hand Tricep Cable Pushdowns: 1 warm-up 8-10 reps 2 failure 16-18 reps 1 drop failure (50)(60 80 100)(70)
Reverse Cable Pushdowns: 2 sets to failure in 16-18 1 drop set to failure (60 70)(60)
Giant Set: (45lb bar)
Head Smackers: 3 sets of 7 reps
Skull Crushers:3 sets of 7 reps
Rockers:3 sets of 7 reps
Cardio: 20 minutes elliptical

 

[KangarooNokona]

12/2/13

Off day today

 

[KangarooNokona]

12/3/13

Seated Smith Machine Military Press: 2 warm-up sets of 8-10 reps 3 sets to failure in 6-8 reps (45 45)(95 115 135)
One Arm Shoulder Press w DB: 1 warm-up sets of 8-10 reps 2 sets to failure in 8-10 reps 1 drop set to failure (30)(50 50 50)(45)
Superset:
Side Raises: 1 warm-up set of 8-10 reps 3 sets to failure 12-16 reps (15)(25 30 35)
Side Raises Behind The Back: 3 sets to failure 12-15 reps (15 25 15 15)
Deadlift bar Shrugs: 1 warm-up set of 8-10 reps 3 sets to failure in 12-20 reps (135 225 275 295)

 

[KangarooNokona]

12/4/13

Cardio: 20 minutes elliptical
Leg press Calf Raises: 2 warm-up sets of 8-10 reps , 4 sets to failure in 12-15 reps (150 150)(220 230 240 250)
Stamding Calf Raises: 4 sets to failure in 18-20 reps (bodyx4)
Decline sit ups w weight: 2 warm up sets of 10; 4 sets of 10 (body body)(25 25 25 25)
Medicine ball side twist on decline: 4 sets of 15 each side (wide exercise ball)
Cardio: 20 minutes elliptical

 

[tap2284]

You don't eat anything…. WOW! I don't know if I could function on a meal plan like that.

 

[KangarooNokona]

You don't eat anything…. WOW! I don't know if I could function on a meal plan like that.

You'd think that by the total number of calories but my meals are decent for as often as I eat. Also I'm a teacher so besides my workout at night my activity level during the day can be very sedimentary. My metabolism isn't exactly the best either. I try to get a majority of my carb intake during bfast, afternoon (prewo) and dinner so my workouts I will have enough energy and so far I make it through my Cardio and a full workout without the use of a pre workout. Idk I guess my body has adapted now lol

 

[tap2284]

I mean if it is working, thats awesome…. Just saying I don't think I could do that! LOL

 

[KangarooNokona]

12/5/13

*actually ran for the first time (exercise wise) since my knee surgery. Went really well tbh. I did interval runs at 6-speed for 4 minutes and a 2 minute walk at 3-speed and did that for a total of 20 minutes. Starting out slow for the first week or so to see how the knee does but overall it felt good.

Cardio: 20 minutes stair master
Reverse Grip Pulldown:1 warm-up set of 8-10 reps 3 sets to failure in 8-10 reps (50)(100 130 160)
Wide Grip Lat Pulldown: 1 warm-up set of 8-10 reps 3 sets to failure in 8-12 reps (100)(180 190 190)
One Arm Dumbbell Row:1 warm-up set of 8-10 reps 3 sets to failure in 8-12 reps (50)(70 80 90)
Romanian Deadlift: 4 sets to failure in 6-10 reps (135)(185 210 260 310)
Dumbbell Curl:1 warm-up set of 8-10 reps 3 sets to failure in 10 reps (15)(25 30 35)
Preacher db Curl: 3 sets to failure in 10 reps (25 30 35)
E-Z Bar Curls: 3 sets to failure in 8-10 reps (95 95 95)
Cardio: 20 minutes treadmill

 

[KangarooNokona]

12/7/13

Exercise
Cardio: 20 minutes treadmill intervals
Superset:
Leg Extensions: 3 sets to failure in 20 full and partial reps (70 90)(110 130 150)
Seated Leg Curl: 3 sets to failure in 12-15 reps (70 90)(110 125 150)
Superset:
Hack Squat: 4 sets to failure in 50 reps (200 220 240 260)
Leg Curl: 4 sets to failure in 18-20 reps (45lb bar, 35 db, 45 db, 55 db)
Cardio: 20 minutes elliptical

 

[ball go far]

good for roo! beastmode sir.
did 2months of hard workouts 5-6 days a week before the sheriffs academy and then 16 weeks of 3-4 days a week in the academy, not including the "extra" exercises they put you thru during the normal day

lost 15-20lbs before academy and have been 180 since the first weigh in there

 

[KangarooNokona]

good for roo! beastmode sir.
did 2months of hard workouts 5-6 days a week before the sheriffs academy and then 16 weeks of 3-4 days a week in the academy, not including the "extra" exercises they put you thru during the normal day

lost 15-20lbs before academy and have been 180 since the first weigh in there

Thank you sir. I started to run again to help loose my love handles at this stage. I haven't ran as a form of exercise in a year but apparently that stair aster has really conditioned me as I ran 1.5 miles non stop today in about 12 minutes.

 

[ball go far]

Thank you sir. I started to run again to help loose my love handles at this stage. I haven't ran as a form of exercise in a year but apparently that stair aster has really conditioned me as I ran 1.5 miles non stop today in about 12 minutes.

that is great. 12 min 1.5 mile is a milestone for most. i got mine down to 10min during academy. kid in my class did it in 7:32, set the record for academy. insane. dont run to much and damage knees or feet though, mix it up

 

[KangarooNokona]

12/08/13

EXERCISE
Cardio: 20 minutes tread mill
Twists: 150 reps per side
Flat Dumbbell Press: 2 warm-up sets of 8-10 reps 2 sets to failure in 6-8 reps (30 50)(90 90)
Straight Arm Pullovers: 1 warm-up set of 8-10 reps 2 sets to failure 10-12 reps (40)(55 65)
Incline Flyes: 2 sets to failure 10-12 reps 1 drop set to failure (40 50)(45)
Cable Overhead Tricep Extensions: 3 sets to failure 12-15 reps (110 150 160)
Dips: 3 sets to failure 12-15 reps (body 45lb plate 45lb plate)
Superset:
Lying Dumbbell Extensions: 3 sets to failure 10-12 reps (20 25 25)
Narrow Pushups: 3 sets to failure (25 15 8)
Bench Dips: 3 sets to failure 12-15 reps
Cardio: 20 minutes elliptical
Twists: 150 reps per side

 

[tap2284]

Why, if your recommended caloric intake is 2722 for the goals you set, do you eat 1200 less than that??

 

[KangarooNokona]

A lot of it is because I'm paranoid of falling off track. I also have a huge appetite so I'm trying to condition my mind and stomach to certain meal sizes so when I do get to my goal weight I'm used to a certain size. Really the numbers look low but I'm eating a decent meal every 2-2.5 hours. Also my wallet can't afford an extra 3 meals a day .

The first 6 months I was eating more but was using a spring scale to measure my food and now I'm using a digital scale and the weights and sizes are totally different. What was 2 oz on my spring is now totaling 4-5oz on my digital. IDK which one is right

 

[KangarooNokona]

12/09/13

Cardio: 20 minutes stair master
Twists: 1 set of 150 reps
Reverse Grip Pulldown: 1 warm-up set of 10-12 reps 3 sets to failure in 10-12 reps (90)(160-15 180-15 190-15)
Lat Pulldown: 3 sets to failure in 12-15 reps (120)(160-15 180-15 190--15)
Dumbbell Row: 2 sets to failure in 15-17 reps (40 50)
Close Grip Pullups With Legs Elevated: 3 sets to failure in 10-12 reps (body x 3 for 6 reps each)
Alternating Dumbbell Curls: 1 warm-up set of 8-10 reps 3 sets to failure in 12-14 reps (20)(30-14 35-14 40-12)
Preacher Dumbbell Curls: 1 warm-up set of 8-10 reps 3 sets to failure in 12-14 reps (20 30 35)
Single arm Cable curls 3 sets to failure in 15-20 reps (30 50 70-15)
Cardio: 20 minutes elliptical
Twists: 1 set of 150 reps

 

[grubd]

To help your load you don't really need to do warm up sets for curls because you worked them during your back work.

 

[KangarooNokona]

To help your load you don't really need to do warm up sets for curls because you worked them during your back work.

I superset the reverse grip and db curls as my first exercisesso I just did a warm up set to see where I wanted to begin.

 

[grubd]

Ok, so it didn't really fatigue the muscle than.

 

[KangarooNokona]

12/10/13

EXERCISE
Cardio: 20 minutes treadmill
Twists: 1 set of 150 reps
Superset:
Dumbbell Side Raises: 3 sets to failure in 15-17 reps (15 20 25)
Front Dumbbell Raises: 3 sets to failure in 15-17 reps (15 20 25)
Normal sets:
Machine Shoulder Press: 3 sets to failure in 10-15 reps (115-15 120-12 125-10)
Superset: 7 sets 12-15 reps
Rear Delt Raises: (10 15 15 15 20 20 25)
Standing Calf Raises: (7x body)
Decline Sit-Ups: (7x15)
Cardio: 20 minutes elliptical
Twists: 1 set of 150 reps

 

[KangarooNokona]

12/09/13

Missed a day.... Had a rest day and did a little middle of the week cooking.

 

[KangarooNokona]

12/12/13

Cardio day
Treadmill-20 minutes (ran a mile, walked 1/2 a mile)
Stair master- 20 minutes (level 6 interval)

 

[KangarooNokona]

12/13/13

Cardio: 20 minutes treadmill
Twists: 1 set of 150 reps
Leg Extensions: 2 warm-up sets of 8-10 reps 1 drop set of 100 total reps (35 55)(145-25 130-15 115-20 100-25 85-15)
Leg Press: 3 rest-pause sets of 30 reps (220 260 300)
Standing Hamstring Curls: 1 warm-up set of 8-10 reps 3 sets of 20 reps (55)(100 115 115)
Walking Lunges: 2 sets of 20 each leg- 45lb bar
Cardio: 20 minutes elliptical
Twists:1 set of 150 reps