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May 21 - Week 14 - M, W, F (3x per week)

May 21. 2007, Week 14 - M, W, F (3x per week)
Workout Routine:

I have a lot of members asking me how they can make the exercises even harder without any fitness equipment.  Well, it is very simple.  All you need is a strong sturdy backpack. 

Below is a picture of my backpack that I used to perfom my week 14 workout routine. It weighs
about 25 - 45 lbs depending on what exercise that I am performing.  For example, I was using about 45 pounds when I doing my pushups and 25 pounds when performing my pullups with the weighted backpack. 

You can adjust the weight of your backpack depending on your own fitness level.  If you do not have any plates, you can use heavy books, a sandbag, or anything heavy that you can stuff in it.    Check out my backpack with weights.  I used an old pillow to cushion my back from the plates.

You will also need a rope for this routine.   You can use an ordinary rope that you can pick up from your local hardware store or you can use the jungle gym 1 and/or junge gym 2 for your own comfort.



Workout Routine: Week #14 May 21th Instructions:

All exercises are done in a superset between upper body and lower body.
For example, pushups with hands on the ball (with bands to add resistance)
are supersetted with a jump squat with weights. Do NOT rest within the
superset, but rest 30 seconds after the lower body before repeating the
superset again. Repeat for a total of 2-4 rounds total.  Proceed to the next

Aim for lower reps: 8-15 reps
Aim for 4-5 rounds for each superset
Again, take no more than a 30 second rest in between. 

Here is the routine for the week: 
Make sure to watch the video several times and observe my form

A1: Spiderman Pusups with weighted backpack
A2: Squat with weighted backpack and plate
*Aim for 4-5 rounds

B1: Pushups with weighted backpack
B2: One Leg Squat with rope and weighted backpack
*Aim for 4-5 rounds

C1: Pull-ups with weighted backpack
C2: Forward Lunges with weighted backpack and plate
*Aim for 4-5 rounds

D1: Recline Pull with weighted backpack
D2: Squat Hold with weighted backpack
*Aim for 4-5 rounds

E1: Bicep Curl with rope or using the jungle gym (to add resistance use a weighted backpack)
E2: Pushup Plank with weighed backpack
E3: Reverse crunches
* Aim for 2 rounds


If you want to maximize your results even more, I suggest that you also incorporate
my 16 week interval training with your exercise routine.   The article can be found here:

For example:
Monday: Resistance Training (from the fitness video journal)
Tuesday: Interval Training:  Cardio
Wednesday: Resistance Training (from the fitness video journal)
Thursday: Interval Training:  Cardio
Friday: Resistance Training (from the fitness video journal)
Saturday: Interval Training:  Cardio
Sunday: Rest


Make sure to keep following my simple eating tips:

Basic Rules:
Rule #1: Eat smaller meals throughout day. 
Rule#2: Consume enough high quality protein every day. 
Rule#3: Consume 25-35 grams of fiber each day
Rule#4: Avoid refined sugars and refined grains.
Rule#5:  Consume an adequate amount of fat.
Rule#6:  Keep yourself hydrated all day.

Week 9 (April 16)
7 more weeks to go

Week 9 (April 16)
7 more weeks to go


Quick Statistics
Feb 19, 2007
April 16, 2007
June 11, 2007 Goal
Weight: 147.5 lbs
Weight: 140 lbs Weight: 140 lbs
Body Fat %:  14.6 Bodyfat %: 8.7
Bodyfat %: < 6
Pushups in one minute:: 55 Pushups in one minute: 88
Pushups in one minute: more than 100
Pullups in one set: 15
Pullups in one set: 23 Pullups in one set:


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