The ABC Challenge: Ken_N 's Cut (fat dropping extrazaganza)

[Ken_N]

This is what Im looking at as a plan for the challenge. Im hoping to shed 30 lbs by June. Any and all comments would be appriciated.

Day 1 - quads/hamstrings
Day 2 - Chest
Day 3 - Off
Day 4 - Back
Day 5 - Shoulders
Day 6 - Cardio/Abs
Day 7 - Arms (also forearms)

I will be doing abs almost everyday I work out. I will alternate weighted and non-weighted ab exercises every other day. I will also do cardio 3-4 mornings a week.

[MrSmall]

YOU ARE MY COMPETETION, ,PREPARE TO GO DOWN

btw, good workout /forum/images/graemlins/smile.gif

[Ken_N]

I just had a good lower back, abs, and cardio workout....Its called Shoveling snow /forum/images/graemlins/smile.gif

[Lumina20]

I think doing abs more than 4 times a week is unnecessary. Abs need rest too. /forum/images/graemlins/smile.gif

[Ken_N]

OK today is back day. I will also do 20-30 mins of cardio, probably 20 mins HIIT on the treadmill. My workout is going to go like this.

Wide grip lat pulldowns - 4 sets
T bar rows- 4 sets
Wide grip lat pulldowns to the back - 4 sets
Close grip lat pulldowns - 4 sets
hyperextensions - 4 sets

I usually do deadlifts but I have a physical test for a new job coming up weds. so IM skipping the deads for this back session. I dont want to be still sore on weds morning trying to compete with 70 other guys.

[**DONOTDELETE**]

[Ken_N]

Weds morning I get my BF measurements Ill post them ASAP

[Ken_N]

Today was shoulder day. I finally have a WO partner so It makes things a bit better. Todays split looked like this

Shoulder presses - 35 lbs x 10
50 lbs x 10
50 lbs x 8
35 lbs x 10

One arm cross cable latterals - 30 lbs x 10
40 lbs x 10
50 lbs x 8
60 lbs x 5

Machine latterals - same as above

Arnold presses (done light concentrating on form)
25 lbs x 12
20 lbs x 10
20 lbs x 10

And we finished it off with Shrugs 55 lbs x 10 ?(3 sets)

I went light with the shurgs seeing i have to do a push up competition for a job tommorow morning. I hope i wont be too sore /forum/images/graemlins/smile.gif No cardio and no abs today because I have to run and do situps for this test also.

[Ken_N]

Today is supposed to be my off day but I have a physical fitness test to become a corrections officer. This is what I have to do.

BF test (nedd to know but really dont want to /forum/images/graemlins/smile.gif )
Pushup test (How many in 1 minute)
Situp test (Same as above)
1.5 mile run/walk (I know im trying to lose weight but I HATE CARDIO)
Shuttle run (not sure the lenghth)
Streching test (again not too sure what I have to do there)

I will be doing arms tommorow and sleeping well tonight. Wish me luck as I have to go eat my oatmeal

[Ken_N]

Arm day. Haveing trouble typing. Update later.

[Ken_N]

I wont have my measurements till monday or tuesday /forum/images/graemlins/frown.gif

[Ken_N]

Leg day was yesterday and Im not too sore today so therefore it sucked. Today I start the * weeks to bigger pecs workout and that will be my chest workout for the next 8 weeks.

[**DONOTDELETE**]

[Ken_N]

Sorry i havent updated in a few days. Calipers still havent come in yet Im making an appointment to get my measurements done. Today is week to in Jacobs chest workout. Yesterday was an off day and the night before ws legs.

Well I passed everything in the fitness test except the run. I missed it by about 13 seconds so I am in some serious training for the next test somtime after april

[Ken_N]

Off day today....Its the girlfriends Birthday. Ill try to be as good as possible.

As for my measurements The trainer at my gym cancelled on me twice so tommorow on my day off (my 1st since new years day /forum/images/graemlins/frown.gif ) I am off to buy my own pair of calipers. I know missing 2-3 weeks of measurements isnt going to let me win but i did weigh 220 when i started and now im 213

[Ken_N]

SUper Bowl Sunday. All bets are off. Im having fun eating and drinking with some good friends which I havent done in a long time. ANyways as for the actuall game my prediction is raiders 38 bucs 21

[Ken_N]

HAvent been in a gym in almost a week. I have been sick and have a horrible tooth ache. Tommorow I am back. Measurements should be posted soon....I hope.

[Ken_N]

Week 3 of the 8 week pec workout. WOW

[Ken_N]

Ive been looking for calipers but not hard enough /forum/images/graemlins/frown.gif I did week 4 of the 8 week pec series. WOW!!!!! What a pump and what a burn. I am very sore 2 days later. Yesterday was an off day and today I start the 12 weeks to a bigger back. Wish me luck /forum/images/graemlins/smile.gif

[**DONOTDELETE**]

[Ken_N]

i am gracefully bowing out of this challenge as to not having calipers /forum/images/graemlins/frown.gif I have lost a few lbs and gained some strength which was my ultimate goal. Hopefully by the next ABC challenge I will be bulking and I know I can win that /forum/images/graemlins/wink.gif
Good luck to everyone and Ill see you around the boards /forum/images/graemlins/smile.gif