Blog 13 - The 15 week challenge!

Hi All,

I next see my surgeon on July 13th (Friday, muahahaha!), which is now 14 weeks away, this past week and for the next following 14 weeks I've set myself a stupidly difficult task which I intend to destroy.
Lose my final 15 kilos (33lbs) in the next 15 weeks, not only is 1kg a week (2.2lbs) a ridiculous task to set yourself to make it more difficult it's the final weight to lose, to put it in another perspective what I should be doing is setting myself a 5-6 month goal now 15 weeks.

Why am I doing this? Two reasons.
1. I have plateaued.
2. I want to walk into my surgeons office and say I'm done, let's get this skin cut off!

So how will I go about doing this? Here's my training schedule which should work out perfectly.

6 workouts a week (1 per night, 1 day off), weight training/muscle building then high intensity cardio, repeat 3 times.

Note: The below is only for me I do not recommend anyone performing any of the below workouts without talking to a personal trainer first, the below was written up from a schedule written up by my own trainer.

Day 1: Weights (all round)
 - 10 minute warmup (heart rate peaking at 150)
 - Machine Leg Press (weight 60kgs, 132lbs), 3 sets 12 reps.
 - Dead Lift (weight 25kgs, 55lbs) 3 sets 12 reps.
 - Dumbbell shoulder press (weight 7kgs, 15.5lbs) - 3 sets 12 reps
 - Rear Lateral raise (weight 7kgs, 15.5lbs) - 3 sets 12 reps (can only do 2 sets right now before lowering weight)
 - Skull crushers (weight 7kgs, 15.5lbs) - 3 sets 12 reps
 - Triceps push down (weight 35kgs, 77lbs) - 3 sets 12 reps
 - Medicine ball ab workout (weight 10kgs, 22lbs) (side to side movement)
 - Bicep curls (weight 7kgs, 15.5lbs) - 3 sets (reps depend on weakest arm)

Day 2: Cardio - note weight used in this work out is 2-3 weight plates higher (up to 20kgs, 44lbs)
 - 5 minutes bike (I find the bike to be the easiest for me to raise my heart rate and keep it high) HR 180+
 - Squat till you drop
 - Lateral pull-down (weight 50kgs 110lbs, max reps)
 - Machine bench Press (weight 40kgs, 88lbs, max reps)
 - Military Press (weight 25kgs, 55lbs, max reps)
 - Triceps push down (weight 50kgs, 110lbs, max reps)
 - Sit ups till you throw up

Repeat 3 times lowering the weight by 1/3 each time.

Day 3: Weights (shoulders and back)
 - 10 minute warmup (heart rate peaking at 150)
 - Chin up (99kgs, 217.8lbs weight assistance) 3 sets 12 reps
 - Lateral pull-down (weight tbd) 3 sets 12 reps
 - Seated shoulder press (weight tbd) 3 sets 12 reps
 - Seated low row (weight tbd) 3 sets 12 reps
 - Seated/cable reverse fly (weight tbd) 3 sets 12 reps
 - Cable crossover fly (weight tbd) 3 sets 12 reps
 - Barbell bent-over row (weight tbd) 3 sets 12 reps

Day 4: Cardio (Same as Day 2 but faster!)

Day 5: Weights (Arms and legs)
 - 10 minute warmup (heart rate peaking at 150)
 - Dips (99kgs, 217.8lbs weight assistance) 3 sets 12 reps
 - Barbell bench press(weight tbd) 3 sets 12 reps
 - Cable chest fly (weight tbd) 3 sets 12 reps
 - Pushups at shoulder width 3 sets 12 reps
 - Cable Triceps push down (weight tbd) 3 sets 12 reps
 - Chair Dip (no weight) till you drop
 - Weighted Squats (no barbell) (weight tbd) 5 sets 12 reps
 - Machine leg curl (weight tbd) 3 sets 12 reps
 - Machine leg extension (weight tbd) 3 sets 12 reps
 - Machine leg press (weight tbd) 3 sets 12 reps

Of course the above is completely interchangeable and nothing is set in stone, if I like the way one workout feels I will choose it over another and of course as I progress I will increase the weight.

My eating is changing too a little more carbohydrates than I would like but I do need more energy in the afternoons so bananas are now part of the diet and cashews too when I don't want to eat bananas.
Oh and a few protean shakes a day to help with recovery and well protean is all well and good as long as you burn the carbs that day at the gym.

Be sure to add yourself to http://www.facebook.com/groups/AdriansGastricBypass/ if you haven't already for the latest photo's and updates.

Thank you for reading.
Big Age.