FAT-OFF, DAY 6

DAY 6:

I am now at the end of week one of the fat-off routine, and down somewhere between 2 to 3 pounds. That sounds good, but between now and the end of next week fat burning and weight loss will come screeching to a halt without some extra emphasis on the diet and even a little cardio on my off-cardio days. Sorry for the not-so-exciting news.

Note: Shock bombing is a technique that has been used by body builders for many years to “bring up” a lagging body part. For instance, it works really well with the forearms and can be used profitably for up to 5 days straight, although with the larger muscle groups 2 or at most 3 days should be the limit. To “shock bomb” you can do, for instance, three sets of forearm work every hour, up to 8 times a day. Do this 3 to 5 consecutive days a week and you should see gains in muscles that have been holding back in their growth in comparison to the rest of the body. DO NOT DO MAJOR MUSCLE GROUPS MORE THAN THREE DAYS IN A ROW, and do not shock bomb a muscle group, even forearms and calves, more than once a month.

Today’s schedule:

8:40: Rise and shine. Yes, I slept in, and it felt great!
3 TB S vanilla yogurt, 8 oz water
9:50: Smoothie with vanilla flavored protein, spinach, yogurt, grape juice. From now on do protein shake and smoothie separate. This was HORRIBLE.
10:45: Family member funeral (in-law), forced to go too long between meals
1:15: Funeral dinner. Starving stomach forced me to cave! Ham, potatoes, fruit salad, 2 very small pieces of cake. Total about 900 calories. Don’t do this again! Note to self: Convince all friends and relatives to live a good long life so I can avoid funeral dinners.
2:46-3:44: workout
3:44: guzzled remainder of disgusting protein smoothie
5:00: 4 whole grain crackers with cheddar cheese
7:00: 3 small German chocolates (hey, they were a gift I couldn’t turn down!)
10:30: 1 TBS peanut butter

Today’s body parts: Back and biceps, with a minor emphasis on the forearms

Today’s workout:

Seated rows with a wider grip: 15; Underhand grip: 12; Overhand narrower grip: 10
One arm dumbbell row: 15, 12, 10
Pulldown: 15, 12, 10

Barbell curls: 15, 12, 10
Preacher bench curls with chamfered bar: 15, 12, 10
“Outside” dumbbell curls: 15, 12, 10 (performed with hands as far away from each other as possible

“Rotator swivels” (movement performed by holding a dumbbell in each hand, arm bent at 45 degrees, and pivoting from side to side with the hands, keeping the body and hips stable: 15 reps
One arm dumbbell wrist curls: 15, 15
Reverse wrist curls: 20
Reverse curls, lowering the bar to a count of 10 full seconds: 10, 10