seanwillson.com

well i put together a new routine for my lower body thanks to the examples over at abc body building. here it is:

quads

reverse hack squat — 12, 10, 8, 6, 12

bulgarian squat — 12

hamstrings

hamstring leg press — 12, 10, 8, 6, 12

lying leg curl — 12

calves

squat raises — 12, 10, 8, 6, 12

standing calf raise (w/smith machine) — 12

abdominals

seated leg tucks — 12, 10, 8, 6, 12

bent knee bench leg raises — 12

i want to see if i can get over this plateau i’m in right now. i was looking back in my bfl success journal at my old routines and while i saw a pretty big initial spike in my lbw’s i have recently seen no gains. i think this new routine will help ignite my legs and will add to their size and power.

dr. hussman has another great support update. he does a great job as usual making you step back and evaluate you progress, keep you honest with yourself and your goals, and up to date with some great health and fitness research.

can and should people really be blaming the restaurants for making them fat? honestly, are they really making you eat their food? you choose your own personal poison every day that you walk into mcdonalds or taco bell. no one is making you super size that meal. why people blame someone else all the time instead of taking a long hard look at themselves is really beyond me.

those of you that are having trouble figuring out what exercises to do on which body part or if your looking to change your routine up some like i am should check out exrx.net. they have a nice exercise & muscle directory that shows a small sample video of an exercise and a description of how to do it. they have these for every body part and usually 3 or more for each. on the same page they also have a nice muscle directory that shows you every muscle in the body relevant to exercise and has some good information about it. it’s a pretty slick site that is free, i recommend you check it out.

i was contacted recently by a fellow body for life’er named ron, you can check out his site over at betterbizbooks.com. he was interested in starting up a personal challenge, a sort of body for life buddy to compete against. we will be wagering a small sum of money in the form of an amazon.com gift certificate to the person who can lose the most fat in 12 weeks. i am a bit larger than him so i didn’t feel right just taking his money because i know i will likely lose it faster than him. to alleviate this concern we decided to use a conversion factor of 70% when calculating our losses. so for every pound of fat i lose he has to lose 0.70 pounds. anyhow, i just wanted to tell everyone about this new challenge. i’ll be posting the war of numbers as the battles commence.


the first round of fat loss numbers for this past week is that i lost 3.0 lbs (3.0 * 0.70 = 2.1) and ron lost 3.7 lbs so i’m already down 1.6 lbs. i’m going to have to kick some extra butt this week. next week i will try and use my body fat callipers to start mesuring my losses. it is harder for me as i am still a bit large but i’ll give it a shot to see if the numbers work out better then just scale weight.

seems there’s a blog dedicated to people following the 12 week challenge. it’s called body blog and i found it while visiting ron’s site. they have a few people who post blogs about the challenge. most of them seemed more like models then challengers but i’ll give them the benefit of the doubt for now.

well i finally released learnfitness.com into the world. i plan on updating this site daily with the latest news and developments in the world of health and fitness. drop on by and tell me what you think. i got tired of the domain just sitting there so i figured what the hell, why not actually do something with it. so i threw up a blog, designed a look and feel, and started churning the content. as i develop a better writing style the content should get better and better. wish me luck …