Wednesday, November 18, 2015 - Day 31 (The Final Day)

Hello everyone who has been keeping up with me! I'd like to thank every single one of you that checked this blog out and contributed to the 800+ views! As always, everything comes to an end, and that today is my 31 Day Challenge! It's been a tough process, but I learned a whole lot when it comes to dieting for myself. This new info that I can take away and better my efforts in staying in shape. Although my 31 Day Challenge is over, I will continue to follow a healthy life style of eating right and exercising on a weekly bases. If you guys want to continue viewing where I stand in the journey to reach my goal of having a perfect physique, then click here http://makinghealthymylifestyle.blogspot.com/ Here I will do pretty much the same thing as my 31 day challenge but with some changes. Anyways, here is how my last day went...

20 Minute run.

10 Minutes on jump rope.

3 rounds of 4 minutes on the heavy bag.

Abdominal Workout

8 Minutes on jump rope.

Medicine Ball Abdominal Pounds.

Side note: I did hurt my ankle when running, so today didn't go as planned, sadly.

No diet today. 

The following pictures are from Day 1, and Day 31. The changes boggle my mind! Seems that I lost a lot of body fat and put on some muscle. As of today I weighed in at 140.2 pounds where at the beginning I weighed in at 148.8 pounds. Although losing 8.6 pounds over all may not seem a lot, it goes further than just that, I do not know that exact amounts, but I lost a good amount of body fat, and replaced it with muscle. Here are the photos!

DAY 1 Photo Of The Day

DAY 31 Photo Of The Day

31 days down, a lifetime to go!

Thank you for keeping up with me!

Monday, November 16, 2015 - Day 29

Side note: Last three days! I have stopped trying to gain upper body muscle, as it does tend to slow down boxers. I've switched my focus over to plyometrics to build explosiveness and speed. I've also added abdominal training to Mondays! I don't know why it took me this long to add it, as it is upper body... But it is what it is.

20 Minute run.

12 Minute jump rope.

Pull Ups
(1 time go set) - 20 reps

Advanced Drop Push Ups - (4 sets)
1st - 10 reps
2nd - 10 reps
3rd - 10 reps
4th - 6 reps

Bicep Curl - (3 fast explosive sets)
20lbs -  10 reps
20lbs -  10 reps
20lbs -  10 reps

Abdominal Workout - Won't go into detail.

Plyo Push Ups
(1 time go set) - 30 reps

Breakfast - 9am

Cup of melons

Grapefruit

Water - 16.9 FL OZ

Silk protein shake - 2 scoops of Whey Isolate Plus (30g of protein per scoop) - 25g of protein

Lunch - 2pm

Sandwich - (Whole grain bread, ham, roast beef, salami, swiss cheese, lettuce, tomato, mayo)

Water -16.9 FL OZ

Dinner - 5pm

Salad - (Packed with green veggies and beans.)

Water - 16.9 FL OZ

Picture Of The Day

I weighed in at 142.2 pounds after my morning workout. (Taken after breakfast.)

29 days down, 3 more to go!

Friday, November 13, 2015 - Day 26

Side note: I have been doing something cardio in between my workout days! Especially yesterday, I did some pretty intense cardio, which felt great, but I paid for it today. My legs were sore from yesterdays run, so todays run was a struggle. Something I accomplished yesterday was surpassing my old mile run time! My new mile run personal record is 5 minutes, 59 seconds, 19 milliseconds! Also, I woke up at 6:15am and got to the gym at 6:30am, always good to get workouts in as early as possible. Feels good.

Lower Body Day

20 Minute run.

10 Minutes on jump rope.

4 rounds of 3 minutes on the heavy bag - (12 Oz gloves were used)

Squats (4 sets)

115lbs - 10 reps

135lbs - 8 reps

155lbs - 8 reps

165lbs - 5 reps

Deadlift (4 sets)

115lbs - 10 reps

135lbs - 10 reps

155lbs - 10 reps

165lbs - 8 reps

Standing Calf Raise (4 sets)

135lbs - 15 reps

135lbs - 15 reps

135lbs - 15 reps
135lbs - 15 reps

Sitting Calf Extensions (4 sets)

90lbs - 15 reps

90lbs - 15 reps

90lbs - 15 reps

90lbs - 10 reps


Pull Ups
(1 time go set) - 19 reps

Diet

Breakfast - 9am

Cup of melons

Grapefruit

2 Bananas
Water - 33.8 FL OZ

Silk protein shake - 2 scoops of Whey Isolate Plus (30g of protein per scoop) - 25g of protein

Lunch - 2pm

Sandwich - (Whole grain bread, ham, roast beef, salami, swiss cheese, lettuce, tomato, mayo)
Brussel sprouts
Serving of white rice

Water -16.9 FL OZ

Dinner - 5pm

Salad - (Packed with green veggies and beans.)

Water - 16.9 FL OZ

Photo Of The Day (Flex It Friday)

REMEMBER THAT I DO NOT DO THIS FLEXING THING THAT OFTEN. (Nor do I do it to be a tool, just progress)

Today I weighed in at 140.8 pounds after my morning workout. (Taken after breakfast.)

26 days down, 5 more to go!

Wednesday, November 12, 2015 - Day 24

Cardio Day

20 minute run

Jump rope (3 sets) alternating with Agility ladder (3 sets)

3 minutes
3 minutes
3 minutes
3 minutes
3 minutes
3 minutes

4 rounds of 3 minutes on the heavy bag (Using 12 Oz gloves)

Weighted front box jump (plyometrics)

10lbs - 10 reps

20lbs - 10 reps

30lbs - 10 reps

30lbs - 10 reps

20lbs - 10 reps

10lbs - 10 reps

Blur-pies

Pull Ups

(1 time go set) - Forgot to do them

Diet

Breakfast - 9am

Cup of grapes

Banana

Water - 16.9 FL OZ

Lunch - 12pm

Sandwich - (Whole grain bread, ham, roast beef, salami, swiss cheese, lettuce, tomato, Sriracha mayo)

Chocolate Cookie
Silk protein shake - 2 scoops of Whey Isolate Plus (30g of protein per scoop) - 25g of protein

Water -16.9 FL OZ

Dinner - 5pm

2 Slices of chicken tomato pizza

Water - 16.9 FL OZ

Picture Of The Day

I weighed in at 142.6 pounds after my morning workout. (Taken before breakfast)

24 days to go, 7 days!

Monday, November 9, 2015 - Day 22

Side note: So I realized that it's been a little hard to drop weight because at the same time that I'm dropping fat, I'm simultaneously gaining muscle, which also accounts for body weight. So if that is true, I must up my cardio some more. I will begin to do 20 minute runs Monday - Friday. This will be a bit hard to keep up with, but I will for sure have to do it, if it means cutting fat faster than gaining muscle. So here goes to last third of my 31 day challenge...

Upper Body Day

20 minute run

Pull Ups
(1 time go set) - 14 reps

Bench press - (4 sets)

105lbs - 10 reps

125lbs - 8 reps

145lbs - 5 reps + 1 set of fatigue reps

145lbs - 3 set of fatigue reps

Tricep push down - (4 sets)

50lbs - 10 reps

50lbs - 10 reps

50lbs - 10 reps
50lbs - 6 reps

Tricep dumbbell extension

30lbs - 10 reps

25lbs - 10 reps

25lbs - 10 reps

Tricep seated bent over extensions

20lbs - 10 reps (On each arm)

20lbs - 10 reps (On each arm)

20lbs - 10 reps (On each arm)

Basic Bench dips

1st - 10 reps

2nd - 10 reps

3rd - 10 reps

Bicep Curl

30lbs - 10 reps

30lbs - 8 reps

30lbs - 6 reps

Seated Cable Row (3 sets) - Moving up in weight next week

70lbs - 10 reps

90lbs - 8 reps

110lbs - 6 reps

One Arm Dumbbell Row (3 sets ON EACH ARM) - Moving up in weight next week

35lbs - 20 reps (10 on each arm)

35lbs - 20 reps (10 on each arm)

35lbs - 20 reps (10 on each arm)

Barbell Row (3 sets) - Moving up in weight next week

55lbs - 10 reps

55lbs - 10 reps

55lbs - 10 reps
55lbs - 10 reps

Diet

Breakfast - 9am

Cup of watermelon

Grapefruit

Water - 16.9 FL OZ

Lunch - 

Sandwich - (Whole grain bread, ham, roast beef, salami, swiss cheese, lettuce, tomato, Sriracha mayo)

Salad

Water - 16.9 FL OZ

Dinner - 

3 Chicken breast - With tomato slices, lettuce, and cheese shredding- (27g of protein per breast) - 81g of protein

Silk protein shake - 2 scoops of Whey Isolate Plus (10g of protein per scoop) - 20g of protein

Water - 16.9 FL OZ

Picture Of The Day

I weighed in at 144.8 pounds after my morning workout. (Taken after breakfast)

22 days down, 9 more to go!

Friday, November 6, 2015 - Day 19

Side note: I'm feeling great this week. I feel strong, fast and light on my feet, I hit my fastest mile today, pretty proud actually, I believe this is a result of the up in cardio these past weeks. Here we go...

Lower Body Day

Mile Run - 6 minutes, 19 seconds, and 77 milliseconds.

4 rounds of 3 minutes on the heavy bag - (12 Oz gloves were used)

Squats (4 sets)

115lbs - 10 reps

135lbs - 8 reps

155lbs - 6 reps

165lbs - 4 reps

Deadlift (4 sets)

115lbs - 10 reps

135lbs - 8 reps

155lbs - 8 reps

165lbs - 6 reps

Standing Calf Raise (3 sets) - Moving up in weight next week (Start at 135lbs)

95lbs - 15 reps

95lbs - 15 reps

115lbs - 15 reps
115lbs - 15 reps
135lbs - 15 reps

Sitting Calf Extensions (3 sets) - Moving up in weight next week (Start with 90lbs)

80lbs - 20 reps

80lbs - 20 reps

80lbs - 20 reps

Weighted Lounges (3 sets)

40lbs - 20 reps (10 on each leg)

50lbs - 20 reps (10 on each leg)

60lbs - 20 reps (10 on each leg)

Pull Ups
(1 time go set) - 12 reps

Diet

Breakfast - 9am

Cup of melons

Grapefruit

Banana

Water - 33.8 FL OZ

Lunch - 12pm

Sandwich - (Whole grain bread, ham, roast beef, salami, swiss cheese, lettuce, tomato, Sriracha mayo)

Salad

Water -16.9 FL OZ

Dinner - 5pm

3 Chicken breast - With tomato slices, lettuce, and cheese shredding- (27g of protein per breast) - 81g of protein

Silk protein shake - 2 scoops of Whey Isolate Plus (30g of protein per scoop) - 25g of protein

Water - 16.9 FL OZ

Photo Of The Day (Flex It Friday)

REMEMBER THAT I DO NOT DO THIS FLEXING THING THAT OFTEN. (Nor do I do it to be a tool, just progress)

I weighed in at 142.4 pounds, after my morning workout. (Taken after breakfast)

19 days down, 12 more to go!

Wednesday, November 4, 2015 - Day 17

What's up people who are interested in my progress towards losing weight! For this week I will only be posting the days I work out, college has me super busy, so please excuse the inconsistency. My diet is always the same anyways.

ALSO, I'm adding Pull Ups, it will be a ONE TIME GO SET, which means I do it ONCE as many as times as I can, EVERY time I go to the gym. I'm hoping to build progress this way!

Here we go...

Cardio Day

23 minute run. (I hauled ass today, I was running with Marines/Army/Air force/ whatever they're called, basically I was running with the armed forces, they came in about 10 minutes into my run, and my objective was to not let any of them pass me, did I succeed? Yes, I was able to out run the fresh incoming armed forces. Cocky? Yes, do I care? No. Hahaha JK. But I do feel accomplished.

Jump rope (3 sets) alternating with Agility ladder (3 sets)

3 minutes
3 minutes
3 minutes
3 minutes
3 minutes
3 minutes

4 rounds of 3 minutes on the heavy bag (Using 12 Oz gloves)

Weighted front box jump (plyometrics)

10lbs - 10 reps

20lbs - 10 reps

30lbs - 10 reps

30lbs - 10 reps

20lbs - 10 reps

10lbs - 10 reps

Plyo push ups (5 sets)
1st - 10 reps
2nd - 10 reps

3rd - 10 reps 

4th - 10 reps

5th - 10 reps

Pull Ups

(1 time go set) - 10 reps

Diet

Breakfast - 9am

Cup of melons

Half a grapefruit

Banana

Water - 33.8 FL OZ

Lunch - 12pm

Sandwich - (Whole grain bread, ham, salami, swiss cheese, lettuce, tomato, Sriracha mayo)

Salad

Water -16.9 FL OZ

Dinner - 5pm

3 Chicken breast - With tomato slices, lettuce, and cheese shredding- (27g of protein per breast) - 81g of protein

Silk protein shake - 2 scoops of Whey Isolate Plus (30g of protein per scoop) - 25g of protein
2 peanut butter cookies

Water - 16.9 FL OZ

Picture Of The Day

I weighed in at 143.8 pounds after my morning workout. (Taken after breakfast)

17 days down, 14 more to go!

Monday, November 2, 2015 - Day 15

Hi guys, I kind of messed up my diet really bad this weekend when I went home for the weekend. So as a result, I did gain some weight hahaha.

Upper Body Day

20 minute run

Bench press - (4 sets)

105lbs - 10 reps

125lbs - 8 reps

145lbs - 5 reps + 1 set of fatigue reps

145lbs - 1 set of fatigue reps

Tricep push down

30lbs - 15 reps

30lbs - 12 reps

30lbs - 10 reps

Tricep dumbbell extension

25lbs - 10 reps

25lbs - 10 reps

25lbs - 10 reps

Tricep seated bent over extensions

15lbs - 10 reps (On each arm)

15lbs - 10 reps (On each arm)

15lbs - 10 reps (On each arm)

Basic Bench dips

1st - 10 reps

2nd - 10 reps

3rd - 10 reps

Bicep Curl

30lbs - 10 reps

30lbs - 8 reps

30lbs - 6 reps

Seated Cable Row (3 sets) - Moving up in weight next week

70lbs - 10 reps

90lbs - 10 reps

110lbs - 6 reps

One Arm Dumbbell Row (3 sets ON EACH ARM) - Moving up in weight next week

30lbs - 20 reps (10 on each arm)

30lbs - 20 reps (10 on each arm)

30lbs - 20 reps (10 on each arm)

Barbell Row (3 sets) - Moving up in weight next week

45lbs - 10 reps

45lbs - 10 reps

45lbs - 10 reps
55lbs - 6 reps

Diet

Breakfast - 9am

Cup of melons

Half a grapefruit

Water - 16.9 FL OZ

Lunch - 

Sandwich - (Whole grain bread, ham, roast beef, salami, swiss cheese, lettuce, tomato, Sriracha mayo)

Salad -

Water - 16.9 FL OZ

Dinner - 

3 Chicken breast - With tomato slices, lettuce, and cheese shredding- (27g of protein per breast) - 81g of protein

Silk protein shake - 2 scoops of Whey Isolate Plus (10g of protein per scoop) - 20g of protein

Water - 16.9 FL OZ

Picture Of The Day

I weighed in at 146.2 pounds this morning after my workout. (Taken after breakfast)

15 days down, 16 more to go!