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01/30/2006: "New challenge... Redux"

The first of the year, I made a resolution to get back into shape.

29 days later, I've finally gotten off my ass and started exercising. Now, in the past 4 weeks I have been eating much better, and have actually managed to lose almost 11 pounds, but the exercise component was not there... Well now it is.

I'll still be following the basic BFL ideas, and alternating weight training with cardio, but the biggest change is that instead of doing the traditional DFL pyramid followed by 2 supersets, I'm using a full pyramid and one superset, using a different exercise to hit the same muscles. What does that mean in english?

I'll start with 12 reps, and work to 6 reps, increasing weight with each set. Then, work my way back to 12 reps, decreasing the weight as I go. Then, one more set of 12, using a different exercise for that muscle group.

So, for example, lets work our chest, and do some bench presses. I'll start out with 40lbs on the machine. The full group of sets would look like this:

reps : weight : exercise
12: 40 : press
10: 50 : press
08: 60 : press
06: 70 : press
08: 60 : press
10: 50 : press
12: 40 : press

12: 50 : flys

I guarantee your muscles will be fatigued when you are done. If not, you didn't start off with enough weight. Ideally you should be just warming up with your first set of 12, and almost not being able to do the set of 6. Now that's fatigue.

So for the record, today's starting weight was 215.6, 33.4% BF. My goal, at the end of 12 weeks, is to be somewhere around 191. 2 pounds a week won't be completely easy, but I don't think it's unreasonsable.

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