August Completed!

AUGUST 2012 - Month 3 : Progression
#OperationSweatySummer

SUNDAY	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY
			1 Fit Test DONE!	2 REST DAY	3 CC 1-5:1 400 Rep Challenge Can I beat my last time of 14:48? DONE! Finished in 14:18... with an extra round!	4 CC 1-5:1 400 Rep Challenge Did the wrong moves yesterday, so I did this one again! Finished 4 rounds in 11:12!!! 3:36 faster!
5 ZWOW #13 DONE! results	6 CC 1-5:1 Tighten It Up DONE! results	7 CC 1-5:1 ZWOW #4 Can I beat my last time of 31:32.9? DONE! SMASHED old time, hit 26:02 this time!!!	8 REST DAY WOO!	9 CC 1-5:1 Show It Off Didn't finish routine. I'll be doing this one again soon...	10 CC 1-3:1 300 Rep Challenge DONE! results	11 CC 1-3:1 ZWOW #16 DONE! results
12 REST DAY	13 ZWOW #15 DONE! results	14 CC 1-3:1 Bikini Bunny Workout DONE! results	15 CC 1-3:1 Commit & Succeed Pyramid Challenge DONE! results	16 CC 1-3:1 Custom Routine DONE! results	17 CC 1-3:1 Bikini Body & Beach Ready Rep Challenge DONE! results	18 REST DAY
19 SICK DAY =(	20 CC 1-3:1 Do It Like You Workout DONE! results	21 CC 1-3:2 Stronger Can I beat my last scores? DONE! results (and yes, I beat some scores!)	22 CC 1-3:2    Soon or Never DONE! results	23 CC 1-3:2 Turn Up the Music (Intermediate) DONE! results	24 REST DAY 75lbs LOST!	25 CC 1-3:2 ZWOW #19 DONE! results
26 REST DAY	27 CC 1-3:2 Glad You Came (Intermediate) DONE!	28 CC 1-3:2 ZWOW #20 DONE! results	29 REST DAY	30 CC 1-3:2 Hot Girls Sweat DONE! results	31 Fit Test Check out my results!

August is all about PROGRESSION! Built the exercise habit in June, focused on nutrition in July, now we're moving on to tracking strength gains. While, of course, continuing each of the previous month's lessons.

You may be wondering what the CC's above mean. Well, I'm adding some body weight exercises from the book Convict Conditioning by Paul Wade. He breaks strength down into 6 major moves (push up, squat, pull up, leg raise, bridge, and handstands). Within each major move, there are 10 steps, or progressions, if you will. Each step is more difficult than the previous, with the 10th step being the coup de grâce of its category.

Let's be real, I'm no where near ready to do any kind of moves that involve me standing on my head... YET. So I'm not even starting on the 6th major move of handstands. Each step has its own progressions as well. The first is 1 set of 10 reps (usually), followed by 2 sets of 25 reps and finally 3 sets of 30 reps. Once you can do 3 sets of 30 reps, with perfect form, you are ready to move on to the next step.

CC 1-5:1 means I'm doing step 1, progression 1, of the first 5 major moves. After 7 days, I'm going to reassess each move and see if I'm ready to move on to progression two, and so on.

I can't believe the first two months flew by the way they did! In July, I stopped doing incline pushups, I reduced my rest time from 15 seconds down to 10 between moves, and I finally got a sandbag and started doing more weighted routines.

July produced a lot of sweat and some really great numbers on the scale. I expect a lot from August as well. I would LOVE to see more muscle definition by the end of this month. Only time and effort will tell!

DISCLAIMER
Days in red are my weigh in days. I didn't create any of the routines on this calendar. It's a combination of The Abs Diet, BodyRock.TV, Zuzana Light's ZWOWs, and Convict Conditioning by Paul Wade.

I am in no way, shape, form, or fashion an exercise or diet or nutrition expert. I'm simply sharing with y'all what I'm doing this summer to get in shape. I do not recommend that you attempt anything I'm doing. I do, however, suggest that if you like the routines, look into them for yourselves. And please, consult a doctor before you begin any fitness regimen.