Day 16: Adding Rest Time Between Sets


The large number of sets in the bench is beginning to tell, the last two sessions I have had to split the last set in two to finish. I had been doing one set every two minutes, I am going to go to every three minutes on the bench and see how the work goes for the last two days of this cycle.

Landmine 180’s 5×25@52.5#
FS 5×5@115#
BP 10×10@115#


Day 62-


When you measure the amount of work that you do when exercising the value most often cited is heart rate. The amount of blood that your body pumps through the circulatory system as a response to stresses. If we buy into the fat turns into CO2 theory, then wouldn’t it be more accurate to chart respiration instead of heart rate, since respiration is directly correlated to CO2 transpiration?

Here are some numbers: Mr. J. Blow, our model model, has a resting respiration rate of 12 times a minute and in that minute exhales .6 grams of CO2, or .05 grams per breath. Any activity that increases his respiration should have a corresponding increase in CO2 emission. Lets say that Joe goes for a long run in the morning, say an hour, and during his run sustains a ventilation rate of 30 breaths per minute. 18 extra breaths a minute for 60 minutes times .05 grams comes to 54 grams of CO2. For the body to turn 1.1 kg. of fat into energy you would have to inhale 2.9 kg. of O2, producing 2.8 kg. of CO2 and 1.1 kg. of water. Using this math, our model’s little jog burned up 18.6 grams of body fat, evidence of why consistence and dedication is so important to staying healthy. This is in addition to the roughly 300 grams of fat the body uses each day to maintain base metabolism, interesting to say the least.

Day 60/61- Where Does The Fat Go?

When you take in water it can leave the body in several different ways, fat however, does not. Through a complex uptake process, fat is converted into triglycerides and other substances and is stored in the body until needed to be used as energy and it is finally broken down into water and carbon dioxide. Fat leaves to body through the lungs when we breathe. Strange but true.

my food- cheat day 3000 cal.
my workout- 2 hours mowing 1407 cal.

Day 59-


What to do when you get stuck is something that haunts everyone. When motivation is not working, when diet is not working, when working out is not working out, what do you do?

I have maintained a diet log and a fitness log for two months straight, not missing a single day. I have lost a little over 2 pounds this month, should I be disappointed in the size of this loss? I don’t think so. I am still conflicted about strength vs. cardio, not sure which way to go.

my food-
4 eggs(320 cal.)P28F21.2C1.6
1 can tomatoes and chilies(50 cal.)P2.5F0C10
1 tsp. coconut oil(40 cal.)P0F5C0
total=410 cal. P 30.5 F 26.2 C 11.6

1495 cal.
total=1895 cal.

Day 58- You Get What You Pay For

Sounds too good to be true? That’s because it is. The model used in this photograph does not work out 4 minutes a day, she more than likely puts in at least an hour just in spin class or running to keep her bodyfat down. Add weight training/resistance training, HIIT, gymnastics/bodyweight and there is a significant investment in time involved in looking that fit. No one looks like a fitness model by accident, it can’t happen.

I look at the time I spend just to look not-fat, and I have to respect people that can do this. There is a secret, hard work. No way around it, it takes what it takes and if I don’t want to put in the work I will not get the results.

my food-
total=2700 cal.

Day 54-

Do you remember why you do this? Do you remember what you want? Do you remember saying that you would do anything, anything at all to get fitter and lose weight? That applies when things don’t go right, when the numbers are going in the wrong direction, when things seem to get in the way of getting to the gym. It’s called discipline. Keep your head in the game, stay focused. Eye on the prize, eye on the ball, eye off of the buffet table.


my food
6 eggs(480 cal.)P42F31.8C0
1 can Wolf Brand Chili(270 cal.)P9F9C45
total=750 cal. P 51 F 40.8 C 45

chinese buffet
total=2362 P 204.3 F 132.4 C 74.2
daily total=3112 P 255.3 F 173.2 C 119.2

My workout-none