"2014 100k Transformation Challenge" Boogs adventure and log

[J_D828]

Hey all,

This will be my adventure for this challenge for 2014.....

I will be entering "100k Transformation Challenge" to gain support and to give support to all who is involved in this challenge. I will be logging motivation, workouts, nutrition, funny pics and serious items of interest.

Many people will pick a plan and follow it being nutrition or workouts, I will be following my nutritionist and personal trainers workouts; However I will be looking at everyones posts and looking at other plans, to gain more insight and what works for them. I per say so not follow anyone's workouts to a tee, but my personal opinion is that you can learn a lot by everyone, and everything.

So if you would like to follow my thread or bodyspace please hit the friend button, I invite any and all criticism, opinions and insight while on my journey.

thank you and GOOD LUCK TO ALL

BOOG (j_d828)

[J_D828]

Soooo for my transformation challenge, i will be utilizing several places to workout
B-fitness (usually from 0330hrs to 0630hrs on my duty days)
Blair Township Fire and EMS Department ( usually pm workout while on duty)
Peninsula Township Fire and EMS Department (at least once a week)
Home (this is where i will be utilizing my Bowflex treadclimber; TRX Training System; Resistance bands and my Bowflex Upper Cut)

I am blessed with so many places to workout, so really is no excuse to NOT get a workout in at all.

I will usually take a rest day a week.

I have two boys Ty (3) and tucker (1); whom are with me when I am not at work, and they usually get the resistance bands out and workout with me.

A little about me I am IAFF Firefighter/Paramedic and E.R.T. Medic for the area (SWAT TEAM). I work 3 jobs (3= 24hr shifts a week and 1= 8hr shift every other tuesday) and I am on call 24/7 365 for any SWAT call outs. So my life is busy, busy with gym time and work and taking care of 2 boys while my wife (Lottie) works EMS also; OH!! and I do have 2 other daughter who I get 3 days a week Ashlee (14) and Kyrstin (10).

Well I will tell ya that It will be hard to update this daily as due to the call volume while working so I may have 2-3 workouts on 1 day as to where I may not on another day, but I will try to post a little something and hope I will make it interesting.

Until next post hit the gym and get big

BOOG

[J_D828]

GOOD MORNING GUYS AND GALS;

Slept very good at work at least 5 hours which is 4 hours more than normal, well a new day and a day closer to kicking off the challenge.

Everybody have a great day and stay tuned for upcoming posts, links and fun-ness

[J_D828]

yesterdays workout and meals mixed in


01-08-09 arms day

0300- 1 level TBSP. of Krema; (2) scoops of Vanilla Isopure protein (PRE-WORKOUT)

0325- 20 minutes of Cardio using the Stair Master (50 steps a min)

0405- ARMS Super sets Biceps and Triceps

***1st super set***
Spider DB curls= 2 sets of 25 reps @ 30lbs
Reverse V-bar pulldown= 2 sets of 25 reps @ 90lbs

***2nd super set***
cable curls= 2 sets of 25 reps @ 50lbs
Reverse overhead rope ticep ext= 2 sets of 25 reps @90lbs

***3rd super set***
preacher curls (ez bar)= 2 sets of 25 reps @ 45lbs
reverse grip skull crushers= 2 sets of 25 reps @ 40lbs

seated hand gripper= 4 sets 75 reps @ 50lbs; 50 reps @ 60lbs; 40 reps @70lbs; 30 reps @80lbs

0445- ABDOMINALS
AB crunch machine= 4 sets of 30 reps @120lbs
crunches on ball= 4 sets of 30 reps
hanging leg lifts= 3 sets of 15 reps (holding for 10 seconds on last one)
1/2 kneeling cable chops L/R= 4 sets of 12 reps L/R @ 75lbs
spell casters= using 4lb DB's each set lasting 35 seconds
****15 to 30 seconds between sets****

0500- CARDIO SESSION USING VARIOUS EQUIPMENT
TREADMILL= (mixture) 10 minutes @ 2.5mph with 10% incline to 20 minutes (HIIT) 2:1 ratio 3mph for 2min:6mph for 1min to 10 minutes @ 2.5mph with 10% incline
STATIONARY BIKE= Level 5; for 15 minutes at 75-90 mets
ARC TRAINER= 15 resistance for 10 minutes @ 8.12 mets

0630= 6 egg whites (post workout)
0700= ON DUTY FOR 24 hour shift
0930= 6oz boneless-skinless Chicken breast
1230= 6oz Turkey burger w/ 1 cup broccoli
1530= 60z Chicken breast skinless-boneless
1800= 1 level TBSP of Krema peanut butter
1830= 8 egg whites w/ 1 cup broccoli

[J_D828]

Good evening fellow followers it, sorry for late and double posts, and im sure so far boring, However hang in there with me and i promise ill get back into a groove, I have been out of the posting game for awhile.

I used to post for various pre-workout supplements, but been awhile.

Im back though.......

Anyways today really got messed up, due to a work related incident, which took a lot of my time up today........HOWEVER

As im writing these entries i have been on my BOWFLEX TREADCLIMBER...... 35 minutes now LMAO, yes im a guy and i can multi-task despite what woman say about us guys......(now that was kinda funny)...... anyway the follwing for today is the treadclimber only

TREADCLIMBER= 45 minutes at speed 1.2mph for a distance of .90 miles average heart rate 112-120
TREADCLIMBER (on it right now)= 45 minutes at speed 1.2mph for a distance of .90 heart rate about same.

So far my nutrition is sparse as follows
0800= 1 TBSP Krema and 6 egg whites
1030= 6oz skinless-boneless Chicken breast
1100= first cardio session
1230= important work issue
1600= 60z Turkey burger with 1 cup broccoli
1630= second cardio session
1800= 6oz skinless-boneless chicken breast
2000= back on duty for 36 hours
2100= 2 scoops Isopure with 1 level TBSP of Krema

Then off to bed, and tomorrow i should be doing legs and shoulders tomorrow at Peninsula Township Fire and EMS Department fitness room, so until then unless i feeel crazy and go longer on treadclimber, I just may post sum motivation, fun facts or stupid pics of me on duty (JUST KIDDING), but til then ladies and gents........... hit the gym and get fit...


BOOG out

[J_D828]

[J_D828]

good morning all, i just finished 2 phases of the contest, i posted the front,side back and pose with current paper today in my progress portion of my bodyspace and i started my body blog, now its time to churn and burn, and get busy. The post will start and the body blog should be added weekly, and the measurements weekly and workouts and nutrition posted along with supporting other in this contest.

till later take care, later will be posted BF% and measurements starting thanks all

BOOG

[J_D828]

Well as i stated here is what i have to work with....... to mold into a better fit firfighter
I used mechanical and manual calipers to measure the body fat and LBM.

body measurements first day of challenge
weight= 202.4
body fat= 20.2%
Lean body mass= 161
neck= 16.5
shoulders= 51.25
chest= 45.25
waist= 41.25
L bicep= 14.75
R bicep= 15.0
L thigh= 23.0
R thigh= 23.0
L forearm= 11.5
R forearm= 11.5
L calve= 15.0
R calve= 15.0
BMI= 31.6

This is my starting point, from now on every Saturday in AM I will be weighing myself and everyother Saturday I will be establishing body measurements and posted to here, bodyspace.......

thanks again

[J_D828]

todays am workout

0335 am @ B-Fitness

stationary bike= 25 minutes

CHEST and BACK ****super sets
flat DB bench press=2 sets of 25 @ 70lbs.
wide grip pulldown= 2 sets of 25 @110lbs.

incline cable flyes= 2 sets of 25 @ 40lbs.
seated cable rows= 2 sets of 25 @ 70lbs.

isolateral incline press= 2 sets of 25 @ 160lbs.
straight bar pulldowns= 2 sets of 25 @ 80lbss.

ABDOMINALS
AB crunch machine= 4 sets of 30 @ 125lbs.
crunches on ball= 4 sets at 35 reps
hanging leg lifts= 2 sets of 20 reps
1/2 kneeling cable chops= 4 sets of 12 reps @ 80lbs.

TREADMILL
20 minutes @ 2.5mph w/ incline of 8%
20 minutes (HIIT) 2 minutes @ 2.0mph walking; 1 minute @6.5mph running
20 minutes @ 3.0mph w/ incline 0f 5%

TREADMILL
5 minutes at light jog (kinda cool down)


Been an exceptional day in the gym, love the early morning's later ill post nutrition and supplement regiment.

later for now.

BOOG

[J_D828]

sorry guys and gals, its been crazy kicking of the week and updating my bodyspace, and mandatory trainings for work, but ill try to get back on later and post catch ups and current.....again sorry

boog

[J_D828]

Closing in on the first week of the transformation, and the motivation level is a 10/10..... its the weekend and its still no time to slow down or let off, weekends or week days are the same, no different.....

Usually the weekends are for getting hammered drunk, eat like a fool.... the minute you slouch slack or give in your done.... its like taking 10 steps back, and then trying to regain at 1 srep a day.......soooooo no thanks for me...

today was a leg shoulder day

cardio= 20 minute warm up on the ARC TRAINER

triple sets (3 sets of 25 reps for each exercise)
leg ext.= 50lbs;60lbs;60lbs
calf raise= 75lbs;95lbs;95lbs
lying leg ext.= 40lbs;50lbs;50lbs

triple sets (3 sets of 25 reps for each exercise)
isolateral shoulder press= 50lbs;60lbs;60lbs
DB shrugs= 60lbs;70lbs;70lbs
arnold shoulder press= 20lbs;25lbs;25lbs

ABDOMINALS
AB crunch machine 5 sets of 30 reps at 130lbs

super set
crunches on ball= 3 sets of 20 reps
hanging leg lifts= 3 sets of 20 reps
spell casters= 2 sets of 25 reps 8lbs.
cable chops= 5 sets of 25 at 40lbs.

CARDIO
elliptical trainer= 15 minutes
stationary bike= 15 minutes
TREADMILL= 20 minutes (interval training) 2:1 ratio
2 minutes @ 2.0mph
1 minute @ 7.0mph

now i am currently on the tread climber for a 60 minute walk 1.3 mph...

have a great weekend

BOOG