The Program

always respect the program.

minds smarter than mine have long stated that adapting a workout program is the best way to avoid plateaus and to achieve results. inspired by TJ's 20 lbs. goal, i've changed my workout program and set my goal equal to his...-20lbs. by sept. 15.

obviously, diet plays a huge part of this, so i've reverted back to my immediately-out-of-the-hospital diet for the time being (low sodium, low fat, low cholesterol, low calories. basically, the "low diet). but diet can only do so much. so, here's the exercise plan that will get it done, as detailed in the Journal of Applied Physiology (Feb. 22, 2007)


M, W, F, Sa
-3o min aerobic of choice (bike, mtn bike, treadmill, elliptical) at moderate-high intensity.
-20 min "rest" period for ab work. rest 1 min between sets and exercises and 3 min before beginning 2nd 30-min aerobic session.
+hanging leg raises, 2 set 10 rep
+bicycle maneuvers, 2 set 20 rep
+vertical crunches, 2 set 10 rep
+reverse crunches, 2 set 10 rep
+ab crunches, 2 set 20 rep
-3o min aerobic of choice

Tu, Th (Su optional)
weight training. 1 min rest between sets. 1 min rest between exercises. complete all exercises in the list. 14 exercises, 42 sets, 450 reps and a TON of sweat.

-incline dumbbell bench press, 3 x10
-incline dumbbell flye, 3 x10
-seated dumbbell overhead shoulder press, 3 x10
-seated dumbbell front raises, 3 x10
-seated dumbbell side laterals, 3 x10
-rear raises on incline bench, 3 x10
-wide-grip lat pull, 3 x10
-bent over barbell rows, 3 x10
-two-arm seated preacher curls, 3 x10
-skull-crushers (or substitute), 3 x10
-one-leg squat (each leg), 3 x10
-leg extensions, 3 x10
-hamstring curls, 3 x10
-standing calf raises, 3 x20

the high intensity and fast pace of the routine keeps the heart rate elevated for fat metabolism, and the exercises have been sequenced to maximize the activation of key muscle fibers (as determined through electrode testing) for the greatest muscle-building/fat burning effect. after only 2 weight training sessions (from which i'm STILL sore) i've already seen a difference in the mirror and on the scale.

i'll check back in 2 months (the prescribed program time) with some results. yikes, this is gonna be hard to keep up....