Official Body-for-LIFE Weight-Training Plan

So i pulled this from the body for life website.... this is the regimen I'll be following.

• Weight train intensely, three times per week on alternating days with aerobic exercise three times per week. Make sure to hit your "high points" during your workout.
• Alternate training the major muscles of the upper and lower body.
• Perform two exercises for each major muscle group of the upper body.
• Select one exercise and conduct five sets with it, starting with a set of 12 reps, then increasing the weight and doing 10 reps, adding more weight and doing 8 reps, adding more weight for 6 reps. Then reduce the weight and do 12 reps. Immediately perform another set of 12 reps for that muscle group using the second selected exercise.
• For each muscle group, rest for one minute between the first four sets. Then complete the final two sets with no rest in between, wait two minutes before moving on to your next muscle group, complete this pattern five times for the upper body training experience and four times for the lower body training experience.
• Always plan your training before hand.
• Record all your weightlifting exercised in a journal indicating the exercise selected and weight lifted.

Today is Day 1:

So I'm starting this new life of mine today. I'm going to be trying to find some good templates to capture my daily meals and fitness routine. For now I'll just be documenting it in blog format as text. My plan right now is to use a loose version of the body for life program. I'll be trying to get in my lifting on Monday, Wednesday, and Friday. I'll be doing cardio on Tuesday, Thursday, and Saturday. I also think I'll be trying to do the following each day: Pushups, Squats, and Crunches. My plan is to be 40 pounds lighter in the next 90 days. Keep me honest. Please post some feedback and encouragement hopefully!

My meals thus far today:

Meal 1 - 9am
Protein Drink - I'm using Body Choice's Liquid Protein.
Vitamins - Thai Mangosteen
Caprisun 100% grape juice box.

Meal 2 - 1:30pm
Tuna on Whole Wheat with light mayo (one 6oz can of Tuna)

Meal 3 - 4:00pm
2 Chicken Links, 1 piece of Costco Cake (I know I cheated already! Lord help me!!!)

Both the Liquid Protein and Mangosteen I bought from Costco this weekend. The protein is pretty good going down… but has a bit of an aftertaste that I'm not fond of. The Mangosteen is really pretty tasty. It tastes a bit like pineapple juice.

Exercise today:

On the exercise front I spent my morning doing an upper body workout. I'm starting small but want to be controlled and do it right.... so the weight is not much but I focused on movement and doing it 100%. The methodology i'm using starts with 12 reps, then 10, then 8, then 6 increasing the wieght each time. Once I get through that I rest for 2 minutes and then drop the weight back down usually to the weight I used for the 10 reps and do 24 reps straight. For now I'm working out at home. I've got a 3 week old baby (3 weeks as of today) and time is kind of short. I have the Bowflex / Nautilis Select Tech Free Weight System and stand that I'm using here at home. I'm also recording each day's workout on a miror behind where I work out with a magic marker. I've also listed my goal for weight on there as well.

Today:

• Biceps - Curls - 7.5lbs to 15lbs, 24 reps at 10lbs.
• Shoulders - Front Lifts - 7.5lbs to 15lbs, 24 reps at 10lbs.
• Delts - Flys on balancing ball - 7.5lbs to 15lbs, 24 reps at 10lbs.
• Lats - One-Arm Dumbbell Rows - 7.5lbs to 15lbs, 24 reps at 10lbs.
• Tricepts - Still working on a good exercise I can do here at home for this one.