Randy’s 90 Day Body Transformation Workout Plan

Well, what a great kick off we had last Saturday at Energy Fitness! I’m fired up to bring it this year. I seem to be more determined to achieve much greater results than last year! The good news for me is I will not be traveling this year like I did last year. I will be more consistent in my workouts and meal planning,

I started the HFC with a weight of 195 pounds, with a 35″ waist. I know I need to get my waist in the 32- 31 and half inch range. I need to lose the fat and maintain the lean body mass. So I’m estimating to weigh about 183 in total weight. (lose 15 pounds of fat and gain about 3 pounds of muscle)

Nutrition Supplements

• Protein Powder: EAS vanilla whey protein powder, I like the taste and I can still buy it on-line at Sam’s Club for about $38 for 5 pounds.
• Creatine Monohydrate: Fitness Labs German Creatine
• Glutamine: L-Glutamine, help builds and preserves lean body mass.
• Fish Oil: I take fish oil capsules, Flax-seed oil (in my smoothies or salad),
• Flax Oil
• Multi-mineral Vitamin
• Potassium
• Calcium
• Vitamin B complex
• Vitamin C, D, and E
• Triple flex for joint support

The Workouts

For cardio I will use the elliptical  trainer, rowing machine, and or Schwinn Air dyne. I am doing 30 minutes for each session and will slowly ramp up the time as we go along, currently I’m doing four 30 minute workouts every week,

I am combining the P90X workouts with my free weight workouts. I lift 3 to 4 times per week, each workout is about 1 hour.

Below is a sample of the free weight workout from last year,

Monday

• Chest-
  • Flat bench press 4 sets of 20 @135, 15@185 , 12 @ 205, and 8 @ 225.
  • Incline Dumbbell press 3 sets of 50, 60 , and 70.
  •  Incline flyes 3 sets of 40,45,50.

• Shoulders-
  • Seated military DB press, 3 sets 45, 50, 55.
  • Lateral DB raises 3 sets of 25,30,35 and
  •  Bent over lateral DB raises of 3 sets of 30. (I try to get the front , side and rear deltoids (shoulder muscles) in this series.

• Triceps – Last but not least on this work out is my triceps (back of arm) my favorite body part to work out. I do 3 sets of Tricep pull-downs on the machine with as much weight I can do with good form. (Weight depends if it’s a single or double pulley system) Next is the rope pull-down on the same machine. ( the key here is when you pull down the rope to spread the rope to the outside of your waist.) Next I turn my body 180 degrees and do overhead Tricep extensions with the rope and do 3 more sets. (the weight is a little less here.) I top it off with a couple of sets of DB Tricep extensions with 35#.

• Abs’s – P90X Ab Ripper X

Tuesday

• Cardio
  • (cardio) Elliptical Trainer, I use Life Fitness brand., I put it on manual for 30 minutes at level 9, to burn fat I like my heart rate in the 145-150 range.

Wednesday

• Legs
  • I Did Elliptical Trainer, I use Life Fitness brand., I put it on manual for 10 minutes at level 9, to burn fat I like my heart rate in the 145-150 range and a great way to warm up my legs. Next I do 3 super-sets ( do curls and then ext ions with no rest between) of leg curls and leg extension on the machines. I then do 20 sets of leg abductors and abductors (in and outer thighs) on the machines. Next I ready for the leg press (or slide) ( I don’t do squats anymore because a I a disc issue) I start with a 45# plate on each side and add a pair of 45′s after each set. (This will get you (breathing!) Next I’ll do 3 sets of hack squats on the machine with 2 45′s. I like to end the legs with a couple of sets of DB lunges with 45#.
• Ab’s
  • Ab ripper X from P90X.

Thursday

• Cardio
  • , I use Life Fitness brand., I put it on manual for 30 minutes at level 9, to burn fat I like my heart rate in the 145-150 range.

Fridays

• Back and Biceps.
  • The Pull Muscles: I start with a lat stretch. Then do 3 set of lat pull-downs on the machine. 160,170.180. Next is 3 sets of seated rowing on the machine 140,140,150. Then I do bent over DB rowing, 2 sets of 70 and80#
  • Biceps
    • For biceps I do various DB curls, 30-40# range, some are standing DB curl, some are seated 1 arm concentration curls, I like the French curl bar (Bent bar that ez on your wrists ) I like to finish with a couple of sets of preacher curls on the machine.
    • Ab’s
      • Ab ripper X from P90X.

Saturday

• Cardio
  • Elliptical Trainer, I use Life Fitness brand., I put it on manual for 30 minutes at level 9, to burn fat I like my heart rate in the 145-150 range.

Sunday

• Off

That’s it for now, more updates to follow!