Charles Damiano
2004 Body-for-LIFE Mens Grand Master Champion
Hi BFLers,
I hope all have you have been doing great on your Body-for-LIFE program and are getting amazing results. I am going to share with you today WEEK 2 of my Body-for-LIFE 5 week challenge in preparation for the Body-for-LIFE 2007 fitness expo. Another Body-for-LIFE principle we should remember is not only putting your goals in writing, but also charting your beginning measurements which act as fun tools and barometers to which you can measure your progress and keep you motivated. Since winning the Challenge in 2004 at 7.2 % body fat, I have been maintaining my body fat at around 10-12 % year round. I find at that percentage I have incredible energy and feel healthy and strong. Like most of us during the Holidays between all the eating and family gathering from Thanksgiving thru New years I have put on a few pounds and my body fat inched up to 14.2 %, my waist to 35 inches and my scale weight to 181 pounds. Stay tuned for my weekly results and progress reports each week leading up to the Body-for-LIFE Expo, in which I plan at showing up at 7-8 % Body fat!
Let’s get right into week 2 of my Body-for-LIFE Challenge. As I mentioned last week I will be highlighting my full leg routine and my full eating and supplement strategy for that day.
Monday
Cardio Day. I got up at 5:30 AM and pumped out a 35 minute HIIT program on my elliptical trainer just prior to a big glass of water and 3 EAS Thermo DymamX to get me going.
Tuesday
Strength Training Day. Shoulders and Arms Workout. Arrived at the gym 7:00am
Wednesday
Leg Workout. I Arrived at the gym 6:15am
This day I will detail for you my full day of training, eating and supplement strategy, giving you an idea of how my Leg workout and eating plan is structured keeping in mind the Body-for-LIFE principles.
4:30am—Wake up, had a Myoplex Deluxe Chocolate shake made with water and Ice and a ½ teaspoon of cinnamon. Supplements: 1 multi vitamin, 2 Glucosimine/Condrotin, 3 EAS Thermo DynamX, 2 EAS CLA, 1000 mg. Vitamin C, B-Complex 100, Zinc, Selenium, Chromium Picolinate.
6:15am— Leg workout. (Big cup of Coffee just prior to workout for a great caffeine kick).
LEGS
Free Motion Squat, 6 sets of 20, 15, 12, 12, 12 and 10 reps. Starting with 140 lbs, 160 lbs, 180 lbs, 200 lbs, 220 lbs ands 240 lbs.
Hack squat, 3 sets of 15, 12 and 12 reps. Starting with 135 lbs, 225 lbs and 315 lbs.
Leg Extension, 3 sets of 15, 12 and 12 reps. Starting with 100 lbs, 120 lbs and 140 lbs on the leg extension machine.
Leg Curl, 3 sets of 15, 10 and 10 reps. Starting with 90 lbs and 2 sets at 110 lbs.
Angled Calf machine, 5 sets of 20, 15, 15, 15 and 12 reps. Starting with 135 lbs and going up as high as 315 or 3, 45 lb plates on each side of the calf machine.
ABS
Hanging leg lifts, 5 sets of 15-20 reps
Wow! Another great workout under my belt!
8:00am—Bowl of oatmeal with cranberries, mixed nuts and 4 hard boiled eggs, 1 whole and 3 just egg whites, 8oz water.
10:00am—EAS 2 scoops Betagen in 8oz water.
12:00pm—8oz grilled salmon, 1 cup brown rice, 16oz water, 3 EAS Thermo DynamX prior to meal.
1:00pm—1 green apple
3:45pm—Myoplex Carb Sense bar, 16oz water
6:30pm—1 bowl of pasta (consisting of 4-6oz Of chicken, ricotta cheese and spinach), 16oz water
8:30pm—Myoplex Chocolate Ready-to-Drink, 8oz water
Before I go to bed I begin to visualize and plan out in my mind my next day’s workout and eating plan and jot down notes in my appointment book.
Thursday
Cardio Workout: I jumped on my elliptical trainer 5:30am and pumped out 30 minutes on the hill program varying the tension every 4-5 minutes just prior to a big glass of water and 3 EAS Thermo DymamX to get me revved up.
Friday
Chest and Back workout: Arrived at the gym 7:00am (full details of my chest and back workout will appear next week as I give you the recap of not only my intense Chest and Back workout but a full description of my eating strategy as well).
Saturday
Cardio workout: Jumped on my elliptical trainer 6:00am and pumped out 45 minutes on the manual program varying the tension upward every 10 minutes just prior to a big glass of water and 3 EAS ThermoDymamx to get me revved up.
Sunday
Free day! – No working out, just rest, relaxation, eating good and spending as much time with my kids over the weekend as I can!
Two weeks down four to go until the 2007 Body-for-LIFE fitness expo! Week 3 will update everyone on my progress in terms of my body fat percentage, my scale weight and my waist size. I will also outline Week 3 of my 5 week Body-for-LIFE Challenge and outline in detail my chest and back routine and eating strategy for the entire day as we get ready for the most exciting fitness expo ever! For now, stay focused, train hard, be consistent, eat clean and have fun! Talk to you all next week and looking forward to hearing all about you and your results on the Body-for-LIFE program and any challenges you faced along the way. Until than be well!
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