Round 6

[Guest guest]

Good News and bad news! The bad news is that I went 4 1/2 months without

checking body fat, took 3 separate vacations, had many more free days than

is authorized and although I increased strength and endurance, I slipped

back substantially more than anticipated. I was tested this morning at

18.4% body fat at 213 lbs. Instead of a goal of 5 lbs. of body fat to lose,

I now have 20 lbs. of fat to lose and 20 lbs. of muscle to gain.

The good news is that I have a huge opportunity to create my personal work

of art and the knowledge, the will and the support to do it. I've had no

wine in the evening and my plan on meals just changed this morning. Those

six meals aren't going to have a little extra this or that and free day will

be pretty tame for the next four weeks. Cardio is now boosted to three 20

minute HIITs a week with 20 minute added moderate aerobics following. One

extra session of moderate on Free days. All in the am on an empty stomach.

The hammer is coming down!

This slightly bigger butt is now in gear and we're picking up speed!

All aboard team! Let's stay focused, keep those promises and meet and

exceed all your goals! I've got seven goals in the form of promises to be

accomplished in the next 84 days:

1. I promise to lose 20 lbs. of fat and gain 20 lbs. of muscle.

2. I promise to increase my bench press to 225 lbs.

3. I promise to do 12 consecutive controlled unassisted wide grip

pull-ups.

4. I promise to add barbell squats in proper form to my routine.

5. I promise to increase my EZCurl biceps curl to 12 reps of 80 lbs.

6. I promise to increase my EZCurl triceps headbangers to 12 reps of 70

lbs.

7. I promise to increase my Dumbbell Military press to 12 reps of 60 lbs.

Just sharing goals to stay accountable. All the best Champions!

Kit :=)