12 week Transformation challenge for vets

[Fiddleman 4,376]

Tomorrow marks the last day of the 12 week challenge. Yay, we made it!! Congratulations on all who have persevered through the emotional and physical aspects of these last challenging 12 weeks.

Personally, I have accomplished my physical goals outlined over the last 12 weeks:

1. My waist has really trimmed down from 34 to 30-32 inch levi.

2. My arms, legs, hands are really vascular.

3. My upper body strengthened has bulked up in terms of muscle mass and definition

4. My body fat percentage dropped 6 percentage points.

5. I can complete 10-20 unassisted pull ups, 200 Toes to Bar, 5:30 min mile run, 300+ lb dead lift, and on and on. My cross fit game has really improved in terms of strength, speed, mobility, flexibility and gymnastics skill.

6. My weight also dropped from 188 to a low of 172 and has stayed in 175-180 for the last month. This is right where I want to be for 5'11" frame. This has been a good trade of fat for lean muscle.

7. I have completed the entire "Be Your Own Gym" (BYOG) fitness program, progressing from novice to advanced. The advanced is still effective for me, but I am going to move onto a new program per notes below.

What now you ask? It is time to think about your next 12 weeks. I am going to start a whole new level of training to hopefully move from "fitness" body (13-18% body fat) composition to "athletic" body composition (10-12 % body fat. I have a new DVD trainer that I have found to be 10x more brutal than Mark Lauren on BYOG program.

What would you like to accomplish in terms of fitness, nutrition, professional and lifestyle per the application of strength in all these areas? These last 12 weeks should have helped you find tools to carry your vision of strength forward.

Again, thanks for sticking with me over the last 12 weeks.

[Georgia 2,911]

Congrats to you for your accomplishments. You look great and I'm sure feel great also.

[swizzly 901]

FM, you are awesome!! I wish I had access to some of the workouts you're doing, most of which I've never heard of before. The trainers at my gym are good, so is my physio, but I think all are more old school, not sure if cross fit is a thing here yet. If it becomes available at the 'big' gym (my work gym is an outpost of one in town) I might add on the weekend upgrade option and try to do at least one of those per week. But it's another 500 to add the weekend gym option, not sure if crossfit would be included. Things is crazy expensive here.

Anyhoo, I am the world's worst tracker and can barely keep track of weight never mind measurements. But I have kept up with my new HIIT approach to cardio and also added more weights and abs (and higher weights) as well as push-ups and planks. Seems to be a great workout for me, but my body is a bit stubborn about showing changes... That said, I am wearing my smallest clothes much more than I was, so I assume some changes have occurred.

Thanks for all your great ideas!!

I'm also considering to add a Pilates session once a week if I can find a good one that doesn't cost a bomb and is reasonably near work.

[Fiddleman 4,376]

Here is another WOD that is easy to do and really effective:

3 rounds of

15 man maker

20 overhead lunges

25 burpees

Try to get this done in 15-20 minutes. It is hard by the second round.

Let me explain the exercises briefly.

Man maker: grab 2 heavy dumbells. I use 35 lb each. You can pick what challenges you, but does not block completion. Lay in push up position with shoulders over and hands around dumbbells. Do one push up. At top again, pull one arm up with weight. Almost a s-n-a-t-c-h. Reverse and set weight down. Repeat on other arm. Jump from pushup position to feet between hands. Stand up with weights in hand (dead lift). Shoot both arms up so arms are straight with weight above head. That is one rep. Now do 15 of these.

Overhead lunge. Grab a plate of moderate weight. I grab 35 lb. You might start with 15. Hold the plate with both arms straight above your head. Now do a standard lunge on one leg. And now the other leg. That is 1 rep. Do 20 of these while keeping g arms straight with weight above head.

Burpees - we all know what these are. Try and do them as quickly as possible and stay light on your feet.

3 rounds! Try to not stop in between exercises nor in between rounds. However, if you need a few seconds to recover, in between rounds is the best. You will know exhaustion after this workout.

[Fiddleman 4,376]

Here is my plan for next 12 weeks ( will be increasing weight every 3 weeksand speed over time)

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M: 2 mile warmup run, bob Harper work outs 1 or 2 (hard - this is HIS work out and is with kettle bells, dumbbells and body weight)

http://www.amazon.com/Bob-Harper-Inside-Out-Method/dp/B007LZ0PWA/ref=sr_1_17?ie=UTF8&qid=1376591011&sr=8-17&keywords=Bob+Harper+workout

T: cross fit with PT

W : 2 mile warmup run, kettle bell workout (45 minute)

http://www.amazon.com/Bob-Harper-Kettlebell-Sculpted-Body/dp/B004EFCVPE/ref=sr_1_16?ie=UTF8&qid=1376590804&sr=8-16&keywords=Bob+Harper+workout

Week 1-3: 20 lb

Week 4-6: 30 lb

Week 7-9: 40 lb

Week 10-12: 50 lb

This is a challenging workout, even at a lighter weight.

Th: cross fit with PT

F: 2 mile warmup run, core work out

http://www.amazon.com/Bob-Hdgdgddddgcggvgbadnvarper-Totally-Ripped-Core/dp/B0051MKNUY/ref=sr_1_5?ie=UTF8&qid=1376589635&srddddśhhhgg=8-5&keywords=Bob+Harper+workout

S: active rest day - some jogging or a hike

Su : active rest day - some rowing at home

Still going to spend about a quality hour a day working out.

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As stated above, I will plan on doing this for about 12 weeks. After that, I will switch to 5-6 days open gym cross fit (PT will end at this time - will be almost a year with my cross fit trainer) sometime in Early November. Maybe sooner.

[danyelleb 386]

Hi Fiddle! Wow u have been kicking arse and taking names! Congrats on all ur success. Sorry I've been MIA. haven't been logging on consistently in awhile. I'm still running like crazy. Still struggling with consistent weight/strength training tho. Thank u for inspiring me. Ur posts are motivating!

[buplee 556]

I have to give your workout a try once I run it by my neurosurgeon. Congrats on your success.

[buplee 556]

Hey Fiddleman and Butter the Bean, I want to be like the two of you fitness masters when my sleeve grows up. Between the workouts regiments and the 100 miles in 30 day runs, you guys rule. All hail the fitness chiefs!!!!