Charles Damiano
2004 Body-for-LIFE Mens Grand Master Champion
Hi BFLers,
Today I will share with you WEEK 3 of my BFL 5 week challenge in preparation for the BFL 2007 fitness expo. Another BFL principle we should remember in addition to writing out your specific goals, visualizing your goals, charting some beginning measurements, Body fat % and weight so you can determine how your progress is coming along, is also to reassess your progress every few weeks to make sure you are on course to your goals. Last week I shared with you my starting points and measurements that I took on 1/28/2007. Today I will share with you how my progress is coming along after completing 3 weeks of my 5 Week BFL program.
Starting point 1/28/2007
Scale weight - 181 lbs
Body Fat % - 14.2
Waist size 35 inch
Progress as of 2/19/2007
Scale weight - 179 lbs
Body Fat % - 12.4
Waist size 33.75 inches
I have 2 more weeks before the 2007 BFL Fitness expo with my goals in mind of getting my waist size down to 32 inches with a chiseled 6 pack of Abs and Body fat % at around 7-8 %, I am on my way but still have 2 weeks of fun, focused training and eating strategies ahead.
Lets get right into week 3 of my BFL Challenge. As I mentioned last week I will be highlighting my Full Chest and Back routine and my full eating and supplement strategy for that day.
My Third week of the BFL Challenge began on Monday February 12th, 2007.
Monday
Cardio Workout: I got up at 5:30 AM and pumped out a 30 minute HIIT program on my elliptical trainer just prior to a big glass of water and 3 EAS ThermoDynamX to get me going. I completed 15 minutes peddling backwards and 15minutes forward to add some variety and a little extra challenge to the program. (Full details of my Cardio workout will appear next week as I give you the recap of not only my intense HITT Cardio workout but a full description of my eating strategy as well).
Tuesday
Strength Training Day: Shoulders and Arms Workout. Arrived at the gym 7:00 A.M.
Wednesday
Leg workout: Arrive at the gym 7 A.M.
Thursday
Cardio workout: Jumped on my elliptical trainer 5:30 A.M. and pumped out 30 minutes on the random program varying the tension every 4-5 minutes just prior to a big glass of water and 3 EAS Thermo DynamX to get me revved up.
Friday
Chest and Back workout: Arrived at the gym 7:00 A.M.
Here goes my Chest and Back routine. This day I will detail for you my full day of training, eating and supplement strategy, giving you an idea of how my Chest and Back workout and eating is structured keeping in mind the BFL principles.
4:45 AM - Wake up, had a Myoplex Deluxe Strawberry shake made with water and Ice cubes. Supplements: 1 multi vitamin, 2 Glucosimine/Condrotin, 3 EAS ThermoDynamX, 2 EAS CLA, 1000 mg. Vitamin C, B-Complex 100, Zinc, Selenium, Chromium Picolinate.
7:00 AM - Chest and Back workout (Big cup of Coffee just prior to workout for a great caffeine kick).
Chest
- Dumbbell incline Press - 5 sets 12,10,8, 6 and 6 reps. Starting weight 50lbs, 60lbs, 70 lbs, 80 lbs and 90lbs was my last set for 4 grueling reps plus 2 forced reps.
- Dumbbell flat bench flies- 3 sets 55lbs, 12 reps each set.
- Push ups feet elevated on a bench and hands on two push up bars 1 set for as many reps as I can do. (Usually about 20 reps for a devastating pump!)
Back
- One arm dumbbell rows (one hand and one knee on bench) 5 sets of 12,10,10, 8 and the last set of 8 reps. Starting with first set 70 lbs, 80 lbs, 90 lbs, 100 lbs, 110 lbs dumbbell row.
I supersetted the Dumbbell incline Press with the One arm dumbbell rows with no rest between the super-sets. Than I rest for 1 minute and repeat. I like to keep it moving during this time of the BFL Challenge so I can burn as many calories during my workout.
- Lat Pull Downs (pull bar to the front of my chest right below my color bone) 3 sets of 10 -12 reps with about 15 plates on the Lat pull down machine.
- Dumbbell Shrugs - 2 sets of 15-20 reps with 80 lbs.
Abs
- Lower leg lifts on Stability ball - 3 sets of 25-30 reps.
- Stability ball crunches - 3 sets of 20 reps. (squeezing each rep for 1 second at the top of the movement)
With these two abdominal exercises I move from one to the other than rest about 30 seconds and repeat again.
Wow! Another fun, focused and great workout checked off my to do list!
8:30 AM - EAS 2 scoops Betagen in 10 oz. Water.
9:00 AM - Myoplex Deluxe Vanilla shake made with water and Ice and 1 tablespoon of peanut butter.
12:30 PM 8oz. grilled Chicken, 1 cup brown rice, 1 cup green beans, 16oz water, 2 EAS ThermoDynamX and 2 EAS CLA prior to my meal.
3:00 PM Myoplex Chocolate Chip Brownie Carb Sense Bar, 16oz. Water
6:30 PM 8oz Turkey Burger, 1 boiled yam sprinkled with cinnamon and honey, Small salad with oil and balsamic vinegar, 10 oz. Water or Club soda
8:30 PM bowl of cottage mixed with Yoplait vanilla yogurt sprinkled with cinnamon, 16 oz. Water
Before I go to bed I begin to visualize and plan out in my mind my next days workout and eating plan and jot down notes in my appointment book.
Saturday
Cardio workout: Went for an outdoor Florida run in Sunny West Palm Beach 6:30 A.M. and ran for 30 minutes with 1 minute sprints every 5th minute, just prior to a big glass of water and 3 EAS ThermoDynamX to get me going.
Sunday
Free day! No working out, just rest, relaxation, eating good and spending as much time with my kids over my Florida Family vacation!
Three weeks down two to go until the 2007 BFL fitness expo! We are coming down to the wire so I hope you all have been enjoying these weekly outlines and have been finding them helpful as each of you go through your own BFL Challenge. Next week I will update everyone on my progress in terms of my Body fat percentage, my scale weight and my waist size at the end of Week 4 and maybe even include a surprise sneak photo of myself and how I am coming along! I will also outline WEEK 4 of my 5 week BFL Challenge and outline in detail one of my Cardio routines 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 BFL program and any challenges you faced along the way. Until than be well and I hope to see you all at the 2007 BFL fitness expo very soon!
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