Beautiful Back

Scheduled Workout: Day 1 – Thoughts, Notes Etc

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Scheduled Workout: Day 1 [8/15/16]

DAILY
100 Squats No Wt.
OK. So this was NOT easy. I broke this up in sets of 10 up 80 with a few mins rest in between. I decided at the 80 point, I would shoot for the whole 20 but NO SUCH LUCK! from 80-95 was all I could do before I had to take a break. I finished the last 5 like a champ though. It did get me super sweaty all over and I checked my heart rate while doing these and it shot all the way up to 135bpm

I look forward to getting strong enough that I'll be able to shoot through all 100 in one go. Baby steps though, tomorrow I'll aim to start with 15 reps x2 and then break the rest down in sets of ten. I'll keep upping my reps until I make it to the 100 squats with no stops promise land.

Doing these squats made my blood move faster, and it made me tired. LOL!

Upper Body Weight Training
Back – One Arm Bent Over DB Rows (60 Reps) 5lb Weights
This wasn't easy, I made it happen though. I felt fatigue setting in around 45 reps. I did these in sets of 15. I did sweat during these sets, and my heart rate shot up to 124 bpm.

Shoulders – Seated or Standing DB Over Head Press (60 Reps) 5lb Weights
These weren't so bad, I did them in sets of 20 with a few minutes of rest in between. My right arm kept cricking, the bones and ligaments adjusting and all. I felt no pain, so I powered my way through.

Chest – DB Bench Press (60 Reps) 5lb Weights
– 1st Set 10 reps
– 2nd set 20 reps
– 3rd set 10 reps
– 4th Set 20 Reps
* It didn't feel too dramatic.

Biceps – Seated DB Curls (60 Reps) 5lb Weights
– 2 Sets of 30 reps
*I felt tightness at the end of 30 reps and again at the end of 60, I will stretch before bed. Approx 110bpm.

Triceps – Tricep Kick Backs (100 Reps) 5lb Weights
*I broke these up in between other body parts
– 20 in between BACK & SHOULDERS | 2 sets of 10 each
– 40 and before CHEST | 2 sets of 20 each
– 20 Before BICEPS | 1 Set of 20
– 20 After Biceps | 2 sets of 10 each
*After about 60 reps on came the sweat and slight burning sensation in triceps. Heart rate shot up to about 120bpm.

DAILY
Abs 150
Regular Crunch (50 Reps)
* This wasn't too bad, but it wasn't great either; I know my stamina and precision will get better the longer I keep at it. I'm looking forward to this.

Oblique Crunch L (50 Reps)
Oblique Crunch R (50 Reps)
* These were really hard; I suspect my form sucked, or I'm just not strong enough to perform these well yet. I'll keep at it!

Leg Lift or Reverse Crunch (50 Reps)
* I made it through these but, I performed them HORRIBLY, the worst out of everything thus far. Never the less, I'm NOT GIVING UP! I'll get these down to a science again. Once upon a time I used to do hundreds of these a day. I will RISE to the challenge! Tomorrow's a whole new day.

It took me 2hrs and 16mins to complete this workout.
I had LOTS of breaks and such in time I will gain speed, for now
I'm happy this one is in the bag, regardless of how shabby it was.

Total Steps for the Day 2,114 | .91 Miles

xoxo, –Focused WLWB
P.S. If you want to review my progress thus far, Click Here for my Current Weight & Measurements

My Workout Schedule From Monday 8/15/16 to 11/6/16

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My Workout Schedule

www.WeightLossWannaBe.com
Week 01 Monday
8/15/16		 Tuesday
8/16/16		 Wednesday
8/17/16		 Thursday
8/18/16		 Friday
8/19/16		 Saturday
8/20/16		 Sunday
8/21/16
Day 1
Upper Body Weight Training

100 Squats No Wt.

Abs 150

 Day 2
20-Minute Aerobics Solution

Up to 10K Steps

100 Squats No Wt.

Abs 150

 Day 3
Lower Body Weight Training

100 Squats (60 w/ Wt.) (40 No Wt.)

Abs 150

 Day 4
20-Minute Aerobics Solution

Up to 10K Steps

100 Squats No Wt.

Abs 150

 Day 5
Upper Body Weight Training

100 Squats No Wt.

Abs 150

 Day 6
20-Minute Aerobics Solution

Up to 10K Steps

100 Squats No Wt.

Abs 150

 Day 7
Free Day

100 Squats No Wt.

Abs 150
Week 02 Monday
8/22/16		 Tuesday
8/23/16		 Wednesday
8/24/16		 Thursday
8/25/16		 Friday
8/26/16		 Saturday
8/27/16		 Sunday
8/28/16
Day 8
Lower Body Weight Training

100 Squats (60 w/ Wt.) (40 No Wt.)

Abs 150

 Day 9
20-Minute Aerobics Solution

Up to 10K Steps

100 Squats No Wt.

Abs 150

 Day 10
Upper Body Weight Training

100 Squats No Wt.

Abs 150

 Day 11
20-Minute Aerobics Solution

Up to 10K Steps

100 Squats No Wt.

Abs 150

 Day 12
Lower Body Weight Training

100 Squats (60 w/ Wt.) (40 No Wt.)
Abs 150

 Day 13
20-Minute Aerobics Solution

Up to 10K Steps

100 Squats No Wt.

Abs 150

 Day 14
Free Day

100 Squats No Wt.

Abs 150
Week 03 Monday
8/29/16		 Tuesday
8/30/16		 Wednesday
8/31/16		 Thursday
9/1/16		 Friday
9/2/16		 Saturday
9/3/16		 Sunday
9/4/16
Day 15
Upper Body Weight Training

100 Squats No Wt.

Abs 150

 Day 16
20-Minute Aerobics Solution

Up to 10K Steps

100 Squats No Wt.

Abs 150

 Day 17
Lower Body Weight Training

100 Squats (60 w/ Wt.) (40 No Wt.)

Abs 150

 Day 18
20-Minute Aerobics Solution

Up to 10K Steps

100 Squats No Wt.

Abs 150

 Day 19
Upper Body Weight Training

100 Squats No Wt.

Abs 150

 Day 20
20-Minute Aerobics Solution

Up to 10K Steps

100 Squats No Wt.

Abs 150

 Day 21
Free Day

100 Squats No Wt.

Abs 150
Week 04 Monday
9/5/16		 Tuesday
9/6/16		 Wednesday
9/7/16		 Thursday
9/8/16		 Friday
9/9/16		 Saturday
9/10/16		 Sunday
9/11/16
Day 22
Lower Body Weight Training

100 Squats (60 w/ Wt.) (40 No Wt.)

Abs 150

 Day 23
20-Minute Aerobics Solution

Up to 10K Steps

100 Squats No Wt.

Abs 150

 Day 24
Upper Body Weight Training

100 Squats No Wt.

Abs 150

 Day 25
20-Minute Aerobics Solution

Up to 10K Steps

100 Squats No Wt.

Abs 150

 Day 26
Lower Body Weight Training

100 Squats (60 w/ Wt.) (40 No Wt.)

Abs 150

 Day 27
20-Minute Aerobics Solution

Up to 10K Steps

100 Squats No Wt.

Abs 150

 Day 28
Free Day

100 Squats No Wt.

Abs 150
Week 05 Monday
9/12/16		 Tuesday
9/13/16		 Wednesday
9/14/16		 Thursday
9/15/16		 Friday
9/16/16		 Saturday
9/17/16		 Sunday
9/18/16
Day 29
Upper Body Weight Training

100 Squats No Wt.

Abs 150

 Day 30
20-Minute Aerobics Solution

Up to 10K Steps

100 Squats No Wt.

Abs 150

 Day 31
Lower Body Weight Training

100 Squats (60 w/ Wt.) (40 No Wt.)

Abs 150

 Day 32
20-Minute Aerobics Solution

Up to 10K Steps

100 Squats No Wt.

Abs 150

 Day 33
Upper Body Weight Training

100 Squats No Wt.

Abs 150

 Day 34
20-Minute Aerobics Solution

Up to 10K Steps

100 Squats No Wt.

Abs 150

 Day 35
Free Day

100 Squats No Wt.

Abs 150
Week 06 Monday
9/19/16		 Tuesday
9/20/16		 Wednesday
9/21/16		 Thursday
9/22/16		 Friday
9/23/16		 Saturday
9/24/16		 Sunday
9/25/16
Day 36
Lower Body Weight Training

100 Squats (60 w/ Wt.) (40 No Wt.)

Abs 150

 Day 37
20-Minute Aerobics Solution

Up to 10K Steps

100 Squats No Wt.

Abs 150

 Day 38
Upper Body Weight Training

100 Squats No Wt.

Abs 150

 Day 39
20-Minute Aerobics Solution

Up to 10K Steps

100 Squats No Wt.

Abs 150

 Day 40
Lower Body Weight Training

100 Squats (60 w/ Wt.) (40 No Wt.)

Abs 150

 Day 41
20-Minute Aerobics Solution

Up to 10K Steps

100 Squats No Wt.

Abs 150

 Day 42
Free Day

100 Squats No Wt.

Abs 150
Week 07 Monday
9/26/16		 Tuesday
9/27/16		 Wednesday
9/28/16		 Thursday
9/29/16		 Friday
9/30/16		 Saturday
10/1/16		 Sunday
10/2/16
Day 43
Upper Body Weight Training

100 Squats No Wt.

Abs 150

 Day 44
20-Minute Aerobics Solution

Up to 10K Steps

100 Squats No Wt.

Abs 150

 Day 45
Lower Body Weight Training

100 Squats (60 w/ Wt.) (40 No Wt.)

Abs 150

 Day 46
20-Minute Aerobics Solution

Up to 10K Steps

100 Squats No Wt.

Abs 150

 Day 47
Upper Body Weight Training

100 Squats No Wt.

Abs 150

 Day 48
20-Minute Aerobics Solution

Up to 10K Steps

100 Squats No Wt.

Abs 150

 Day 49
Free Day

100 Squats No Wt.

Abs 150
Week 08 Monday
10/3/16		 Tuesday
10/4/16		 Wednesday
10/5/16		 Thursday
10/6/16		 Friday
10/7/16		 Saturday
10/8/16		 Sunday
10/9/16
Day 50
Lower Body Weight Training

100 Squats (60 w/ Wt.) (40 No Wt.)

Abs 150

 Day 51
20-Minute Aerobics Solution

Up to 10K Steps

100 Squats No Wt.

Abs 150

 Day 52
Upper Body Weight Training

100 Squats No Wt.

Abs 150

 Day 53
20-Minute Aerobics Solution

Up to 10K Steps

100 Squats No Wt.

Abs 150

 Day 54
Lower Body Weight Training

100 Squats (60 w/ Wt.) (40 No Wt.)

Abs 150

 Day 55
20-Minute Aerobics Solution

Up to 10K Steps

100 Squats No Wt.

Abs 150

 Day 56
Free Day

100 Squats No Wt.

Abs 150
Week 09 Monday
10/10/16		 Tuesday
10/11/16		 Wednesday
10/12/16		 Thursday
10/13/16		 Friday
10/14/16		 Saturday
10/15/16		 Sunday
10/16/15
Day 57
Upper Body Weight Training

100 Squats No Wt.

Abs 150

 Day 58
20-Minute Aerobics Solution

Up to 10K Steps

100 Squats No Wt.

Abs 150

 Day 59
Lower Body Weight Training

100 Squats (60 w/ Wt.) (40 No Wt.)

Abs 150

 Day 60
20-Minute Aerobics Solution

Up to 10K Steps

100 Squats No Wt.

Abs 150

 Day 61
Upper Body Weight Training

100 Squats No Wt.

Abs 150

 Day 62
20-Minute Aerobics Solution

Up to 10K Steps

100 Squats No Wt.

Abs 150

 Day 63
Free Day

100 Squats No Wt.

Abs 150
Week 10 Monday
10/17/16		 Tuesday
10/18/16		 Wednesday
10/19/16		 Thursday
10/20/16		 Friday
10/21/16		 Saturday
10/22/16		 Sunday
10/23/16
Day 64
Lower Body Weight Training

100 Squats (60 w/ Wt.) (40 No Wt.)

Abs 150

 Day 65
20-Minute Aerobics Solution

Up to 10K Steps

100 Squats No Wt.

Abs 150

 Day 66
Upper Body Weight Training

100 Squats No Wt.

Abs 150

 Day 67
20-Minute Aerobics Solution

Up to 10K Steps

100 Squats No Wt.

Abs 150

 Day 68
Lower Body Weight Training

100 Squats (60 w/ Wt.) (40 No Wt.)

Abs 150

 Day 69
20-Minute Aerobics Solution

Up to 10K Steps

100 Squats No Wt.

Abs 150

 Day 70
Free Day

100 Squats No Wt.

Abs 150
Week 11 Monday
10/24/16		 Tuesday
10/25/16		 Wednesday
10/26/16		 Thursday
10/27/16		 Friday
10/28/16		 Saturday
10/29/16		 Sunday
10/30/16
Day 71
Upper Body Weight Training

100 Squats No Wt.

Abs 150

 Day 72
20-Minute Aerobics Solution

Up to 10K Steps

100 Squats No Wt.

Abs 150

 Day 73
Lower Body Weight Training

100 Squats (60 w/ Wt.) (40 No Wt.)

Abs 150

 Day 74
20-Minute Aerobics Solution

Up to 10K Steps

100 Squats No Wt.

Abs 150

 Day 75
Upper Body Weight Training

100 Squats No Wt.

Abs 150

 Day 76
20-Minute Aerobics Solution

Up to 10K Steps

100 Squats No Wt.

Abs 150

 Day 77
Free Day

100 Squats No Wt.

Abs 150
Week 12 Monday
10/31/16		 Tuesday
11/1/16		 Wednesday
11/2/16		 Thursday
11/3/16		 Friday
11/4/16		 Saturday
11/5/16		 Sunday
11/6/16
Day 78
Lower Body Weight Training

100 Squats (60 w/ Wt.) (40 No Wt.)

Abs 150

 Day 79
20-Minute Aerobics Solution

Up to 10K Steps

100 Squats No Wt.

Abs 150

 Day 80
Upper Body Weight Training

100 Squats No Wt.

Abs 150

 Day 81
20-Minute Aerobics Solution

Up to 10K Steps

100 Squats No Wt.

Abs 150

 Day 82
Lower Body Weight Training

100 Squats (60 w/ Wt.) (40 No Wt.)

Abs 150

 Day 83
20-Minute Aerobics Solution

Up to 10K Steps

100 Squats No Wt.

Abs 150

 Day 84
Free Day

100 Squats No Wt.

Abs 150
ABS 150
Regular Crunch (50 Reps)
Oblique Crunch L (50 Reps)
Oblique Crunch R (50 Reps)
Leg Lift or Reverse Crunch (50 Reps)
UPPER BODY
Triceps – Tricep Kick Backs (20 Reps)
Back – One Arm Bent Over DB Rows (60 Reps)
Triceps – Tricep Kick Backs (20 Reps)
Chest – DB Bench Press (60 Reps)
Triceps – Tricep Kick Backs (20 Reps)
Shoulders – Seated or Standing DB Press (60 Reps)
Triceps – Tricep Kick Backs (20 Reps)
Biceps – Seated DB Curls (60 Reps)
Triceps – Tricep Kick Backs (20 Reps)
LOWER BODY
Quads – Dumbell Squats (60 Reps Weighted) (40 Reps No Wt.)
Ham-strings – Straight Leg Deadlifts (60 Reps)
Calves – Seated or Standing Calf Raises (60 Reps)
CARDIO
Up to 10K Steps

 

Boxing…Getting and Keeping, Toned Arms and A Firm Sculpted Back

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On my quest to look great after weight loss one are seems to be weighing heavily on my mind more so than others as of late mainly my arms but also my back.

So I'm going to be incorporating the use of my Everlast Freestanding Reflex Bag and my Everlast Pro Style Training Gloves as a form of strength training and cardio for my back and arms.

I try to make sure I get at least, 15 Straight minutes in, when ever I use it. As my endurance goes up, I'll probably increase my time on the bag, to a maximum for 30 minutes.

Based on my current height (5″6′), weight (331lbs as of this morning 7/29/16) and age (37), I burn 116 Calories for every 15 Minutes when I do this exercise. While I'm performing this exercise, I am at my Target Heart Rate for being in the Fat Burning Zone, It brings my heart rate up to about 116 BPM as per my FitBit Charge HR Watch.

If you would like to calculate how many calories you would burn working out with a Reflex or Punching Bag. Check out this Calculator

Everlast Freestanding Reflex Bag_Large Everlast Pro Style Training Gloves_Large

 

 

 

 

 

 

 

 

In future posts I'll be sharing with you other arm assaulting workouts, I'll be doing to ensure the best possible outcome for the building and preservation of my beloved arms.

xoxo, –Focused WLWB
P.S. If you want to review my progress thus far,
Click Here for my Current Weight & Measurements