Reinvention: Verb. 1. To make over completely. 2. To bring back into existence or use.

So I have made it. I finally hit the 90 day mark for this deployment and have 90 days left. So far it has been a successful journey. In the past three months I have shed close to 30 pounds of fat and 2 inches on my waist. These last 90 days will be, in my mind, the make or break of what I?m try to accomplish. I have two more days to finish the current lifting cycle I?m on and then I?ll switch to one week of straight a$$ kicking. So starting Saturday the cycle I will use will be a multi set/weight increase type deal, example and probable weights used are below:

Sat: Aug 15 | Chest

Flat Barbell Bench: 135lbs - 10 reps
Flat Dumbbell Flyes: 20lbs - 10 reps
30 seconds rest
Flat Barbell Bench: 140lbs - 10 reps
Flat Dumbbell Flyes: 25lbs - 10 reps
30 seconds rest
Flat Barbell Bench: 145lbs - 10 reps
Flat Dumbbell Flyes: 30lbs - 10 reps
30 seconds rest
Flat Barbell Bench: 150lbs - 10 reps
Flat Dumbbell Flyes: 35lbs - 10 reps

2 minute rest to set up next two exercises

Incline Barbell Bench: 120lbs - 10 reps
Incline Dumbbell Flyes: 20lbs - 10 reps
30 seconds rest
Incline Barbell Bench: 125lbs - 10 reps
Incline Dumbbell Flyes: 25lbs - 10 reps
30 seconds rest
Incline Barbell Bench: 130lbs - 10 reps
Incline Dumbbell Flyes: 30lbs - 10 reps
30 seconds rest
Incline Barbell Bench: 135lbs - 10 reps
Incline Dumbbell Flyes: 20lbs - 10 reps

2 minute rest to set up next two exercises

Decline Barbell Bench: 135lbs - 10 reps
Decline Dumbbell Flyes: 20lbs - 10 reps
30 seconds rest
Decline Barbell Bench: 140lbs - 10 reps
Decline Dumbbell Flyes: 25lbs - 10 reps
30 seconds rest
Decline Barbell Bench: 145lbs - 10 reps
Decline Dumbbell Flyes: 30lbs - 10 reps
30 seconds rest
Decline Barbell Bench: 150lbs - 10 reps
Decline Dumbbell Flyes: 35lbs - 10 reps

Move onto AB workout

Lying Leg Raises (dumbbell in between feet): 10lbs - 10 reps - 4 sets
Crunches (slow): 10 reps - 4 sets
Body Bridge: 10 reps - 15 seconds each - 2 sets



So of course daily blogs will ensue.

A 90 Day Journey of Reinvention: Day 2 (89 to go)

Another day down, 98 to go. It was kind of a drag crawling out of bed this morning. Luckily by 4am I was ready to lift. I had a pretty good shoulder workout. Tonight I?ll be hitting the treadmill for 21 minutes. My typical day is usually lift in the morning and cardio at night. I kind of like it that way because I feel like I?m burning up any extra calories that I may have taken in during the day that would have otherwise been stored as fat?even though that may not be happening in reality?but so far it has worked for me.

A 90 Day Journey of Reinvention: Day 3 (88 to go)

Daunting, that is the word I would use to describe trying to get out of bed this morning. My legs were sore from last night?s cardio session. 21 minutes of running at a 6.6mph pace. I trudged into weight room around 5, anxious to see what my weight was and to see how my switching to NaNo Vapor would work out. First stop was the scale?196.5...down half a pound. My workout went well, had a pretty good pump going and felt very swollen by the time I was done.

# Exercise Name Set Lbs. Reps 1
Barbell Curl 50x15 - 60x10 - 70x7 - 80x5
Barbell Skull crush 40x15 - 50x10 - 60x8 - 70x4
Dumbbell Bicep Curl 20x15 - 25x10 - 30x8 - 35x6
Tricep Dbell Kickback 15x15 - 20x10 - 25x8 - 30x6

I think I need to start including some more tricep exercises that work the inside part of my tricep. Tonight?s cardio will be another 21 minute, 6.6 mph run?.Luckily I have the day off from work tomorrow, so I can sleep in just a little before I start my jump starter work out.

A 90 Day Journey of Reinvention: Day 4 (87 to go)

What a workout. I started to feel it last night while I watching Dexter. I have to make sure I'm eating and supplementing correctly to make sure all this work doesn't go to waist. Currently I'm aiming for a protein intake of about 250g per day, while cycling carbs (50g, 75g, 100g, 75g, 50g), and about 45-55g of healthy fats. I also upped my cardio by 1 minute and .2 mph. So now I?m running 21 minutes at a speed of 6.8mph.

Flat Barbell Bench: 135lbs - 12 reps
Flat Dumbbell Flyes: 20lbs - 12 reps
30 seconds rest
Flat Barbell Bench: 140lbs - 10 reps
Flat Dumbbell Flyes: 25lbs - 10 reps
30 seconds rest
Flat Barbell Bench: 145lbs - 8 reps
Flat Dumbbell Flyes: 30lbs - 8 reps
30 seconds rest
Flat Barbell Bench: 150lbs - 8 reps
Flat Dumbbell Flyes: 35lbs - 8 reps2 minute rest to set up next two exercises

Incline Barbell Bench: 120lbs - 12 reps
Incline Dumbbell Flyes: 20lbs - 12 reps
30 seconds rest
Incline Barbell Bench: 125lbs - 10 reps
Incline Dumbbell Flyes: 25lbs - 10 reps
30 seconds rest
Incline Barbell Bench: 130lbs - 8 reps
Incline Dumbbell Flyes: 30lbs - 8 reps
30 seconds rest
Incline Barbell Bench: 135lbs - 6 reps
Incline Dumbbell Flyes: 20lbs - 6 reps

2 minute rest to set up next two exercises

Decline Barbell Bench: 135lbs - 12 reps
Decline Dumbbell Flyes: 20lbs - 12 reps
30 seconds rest
Decline Barbell Bench: 140lbs - 10 reps
Decline Dumbbell Flyes: 25lbs - 10 reps
30 seconds rest
Decline Barbell Bench: 145lbs - 8 reps
Decline Dumbbell Flyes: 30lbs - 8 reps
30 seconds rest
Decline Barbell Bench: 150lbs - 6 reps
Decline Dumbbell Flyes: 35lbs - 6 reps