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Super Weight Loss 6000
Posted by Bryan Murphy | Posted in life | Posted on 30-09-2006
The topic sounds a little like one of those spams I get 300 of per day. But seriously…
About three months ago I stepped on a scale and found myself weighing in at a whopping 193 pounds. This was the heaviest I have ever been. I was in the worst shape of my life, hands down. I looked round and felt like crap. So I decided to do something about it. I stopped eating more than I needed, I started eating good foods (no more McDonalds, for gods sake) and started exercising daily.
After three months I am down to 164 pounds, went from a 37″ waist to 33″, feel great and am starting to look ripped again.
My goal is to drop 10 more pounds and keep myself around 155 pounds and beginning competing in full contact mixed martial arts. I will be going back to Muay Thai and Brazilian Jui Jitsu to shake off the fighting rust.
I tell ya, I should have done this months and months ago. I feel awesome.
What type of excercises did you do?
Posted on: 1/Oct/2006@1:00 pm
Lots of em. I have 3 routines that rotate through. I don’t give myself a day off at all (7 days/week). I will make a new post tomorrow that will elaborate on my routine and my diet but till then here is a quick run down of what I do.
Day 1
———-
Bicenpt Curls
3 sets of 10
Squats
3 sets of 15
Forearm curls
3 sets of 10
Shoulder Shrugs
3 sets of 20 (10 forward, 10 backward)
Ab Cruches w/ Medicine ball
3 sets of 20
Uppercut drills w/ medicine ball
3 sets of 10
Calve Press
3 sets of 30
Day 2
———-
Deltoid extensions
3 sets of 10
Lat extensions
3 sets of 10
Tricept Extensions
3 sets of 10
Squats
2 sets of 60
Ab Cruches w/ Medicine ball
3 sets of 20
Uppercut drills w/ medicine ball
3 sets of 10
Calve Press
3 sets of 30
Day 3
———-
Chest
Back
lats again (different excersize)
Ab Cruches w/ Medicine ball
3 sets of 20
Uppercut drills w/ medicine ball
3 sets of 10
Squats
3 sets of 15
Calve Press
3 sets of 30
Posted on: 2/Oct/2006@4:17 am