Either way, I did continue with upper body and when possible legs through squats (which actually seemed fine!). When I started this challenge I was obviously hoping that there would be a noticable difference and I must say I believe this goal was realized, you be the judge.

Before - 30 day workout	Before - 30 day workout
Before - 30 day workout	After - 30 day workout
After 02 - 30 day workout	After - 30 day workout
After 04 - 30 day workout	After 05 - 30 day workout

Yupp, so there you have it. 30 days of fairly intense workout. I’m pleased with the results and will definitely continue in some sort of fashion, only have to find a new exercise program to keep myself interested. Granted the results are not perhaps the amazing, get fit in 30 second type stories you can find on the internetz, but they are real and most of all, it only took 30 days to create (what I consider) a visual difference. Inching ever closer to my goal of a “toned” body.

If anything this has made me more confident and given me a sense of well-being. Another thing I’m really happy about is my consistency and persistence in doing the workout even though I’m on some days have wanted to do anything but workout!

Well, for now, peace!

Had my banana, spinache smoothie and went for a 20 minute walk with our dog Pixie. Came back and was determined to do the full program… that didn’t happen. Towards the end having only got the crunches left I had to stop. The nausea had become overwhelming and I even had to lie down for an hour and a half, feeling anything but smashing. I attribute this terrible condition to yesterdays lack of proper nutrition. Meh, annoying.

Feeling better now (11:15 am) and looking forward to some nice lunch outside in the beautiful weather. Hope you have an energized and awesome day!

/ Christoffer

No bliss today. Slow, sluggish and tired. Morning walk was nice and refreshing but the workout was tough but certainly didn’t feel 100%, more like 70%. While I still did the workout, I decided to reduce the amount of repetitions to keep myself from breaking. Did expand on my standing shoulder presses and bicep curls, felt I could muster that.

I seem to be having some minor issues with my right shoulder, doesn’t feel entirely great. Might have to give it a rest for a few days to ensure I don’t actually injure myself which would be unfortunate. I’d rather take a few days off than to having to cancel the whole challenge because of simple stubbornness.

/ Christoffer

Did well on the legs today, but man … my motivation was completely out of wack. Only at 18:40 did I finally manage to get my gear on and commence the workout. Having finished I definitely feel good from it, but well, fuck… not fun when you’re unmotivated and tired. At least now I can look forward to a relaxed evening with perhaps a glass of wine (!).

Even though it’s only been four days of workout I believe I’m already seeing a difference. Could be my imagination, but I recon it’s not entirely unlikely. Things tend to happen fairly fast in the beginning it seems, or so I’ve heard. Perhaps it’s a visual placebo? What do I know eh?

That’s it for now, over and out!

Peace/Christoffer

While getting my daily dose of blogs I read about the P90X workout program which supposedly can deliver rather stunning results in 3 months. I can’t help but be hesitant when a new “revolutionary” program promises to do amazing things. P90X is however fairly honest, it will build muscle, but if you are heavily overweight it can’t magically remove the fat.

I’ve not fully immersed myself in the program, but it’s apparently a combination of many different workouts that can be easily done at home. That aspect appeals to me because I’m just not much of a going-to-the-gym-fan. Might read a little bit more about it to see what it’s all about.

And from one thing to another related thing… no more workout pain, not even from yesterday’s workout. The difficult thing now is to keep myself from working out when there is nothing keeping me from lifting those weights! Patience is a virtue they say… I’ve unfortunately got very little of that, but getting better.

Ciao!

/ Christoffer

Up at 5:00, a nice banana, blueberry and soymilk smoothie before heading out for the morning walk at 5:10. Approximately 30 minutes later, arriving back home with a freshly pooped dog and I was ready to get myself sweaty. Yesterday I decided to add some more weight (progressive overloading) for today’s workout. It was definitely tougher but felt good to be pushing myself a little bit more than usual.

It’s now 9:28 and I’m at work feeling stunning and fresh (could be due to the recently consumed raw bar of chocolate and orange). While I would prefer to not sit inside a cubicle doing something that is rather uninspiring (at least at the moment), it could be a hell of a lot worse.

Guess that’s enough for today. / Christoffer

Even though I certainly had ambition it might work against me in this case and, well, I’d rather try and do it somewhat properly. With this in mind I shall reduce the exercise to Monday, Wednesday and Friday leaving the remaining days as rest days. I’ll continue with the full body workout program, but after this challenge I may try something different such as exercising each major muscle group once per week instead. Will have to think about that and see what conclusion I come to. Either way, I better heed the advice I’ve been given and refrain from exercising every day.

/ Christoffer

Quite a few have asked about the workout program I’m using for the challenge and here it is. This is the workout I’m doing 7 days a week for the next 30 days. (Starting 7th of June 2010).

These exercises are all done without break, even between parts. I only stop for a sip of water or, if necessary to catch my breath, but not for more than a few seconds.

I’m using approximately 15 KG of weights, curled bar with 2 * 5 KG weights. Following the exercise it takes me approximately 45 minutes to do the entire thing without breaks. It’s extremely tough, well for me it is, and I strongly recommend a good warm-up. (I do 30 minutes of walking after having had a green smoothie!)

Part 1 – Legs and chest
40 squats – fast
40 chest presses – wide grip – fast
40 squats – slow
40 chest presses – wide grip – slow
40 squats half way up – regular pace
40 chest presses half way up

Part 2 – Legs, lower back and shoulders (repeated twice)
20 regular squats
20 half squats
20 Deadlift
20 Bent over row

Part 3 – Legs, shoulders (repeated twice)
20 regular lunges
20 upright row
20 standing shoulder press

Part 4 – Legs, triceps (repeated twice)
20 backwards lunges
20 skull crushes (bar above head, folding towards head)
20 backwards lunges
20 close grip presses (lying flat on ground, with elbows resting on floor pushing arms upwards from stomache)

Part 5 – Legs (calves), biceps
20 calves rise, one leg at a time
20 biceps curls
20 calves rise, both legs at the same time
20 biceps curls stopping halfway for a half a second then continuing to top
xx max out calves rise

Part 6 – Stomache, legs (inner thighs)
20 crunches
20 inner thighs, one leg at a time. Lying flat on the side with one legged crossed over the one to be exercised.
20 crossed crunches. Left elbow lifted towards right leg. Kind of like cycling with your legs alternating elbows to touch knee.
20 inner thighs.
20 crunches

Done! :-)

No, a promise is a promise and this promise I had made to myself – to do a full body workout (approximately 45-50 minutes) every day for 30 days. The purpose is to see whether or not it’s actually possible to reach some fairly visible results in a very short amount of time. I’m not entirely sure what to expect, but I obviously hope that it will give me some results.

Each morning will start with a green smoothie for initial energy consisting of one banana, some spinach and a water to make it blend properly. The warm-up routine is a quick walk for about 30 minutes outside to get the body working and pumping. (The walking I’ve already been doing every day since august last year, so this is just a continuation of that routine.)

At 5:50 I commenced the workout and finished around 6:40ish. I have never in my fucking life sweated as much as I did today. It was divine, haha! Very tired, and it was tough on my legs as I’m not really used to exercising my legs as much as this, still it was very nice.

The workout routine will be altered each day in regards to used weights, some days less and some days a bit more. I intend on also combining the workout with long distance running, twice per week (Wednesdays and Saturdays).

/ Christoffer

PS: I will be putting up a before and after picture when I’ve finished the challenge for those curious about the results.

PPS: If you’re curious about the program I use, leave a comment and I’ll be sure to put it up.

I realize it’s been a long time since the last post, but I’ve not been compelled enough… today is different. I don’t know what it is; perhaps the new year, or just… or maybe the music is changing, my passage? My chance to realize my full potential and utilize all the tools life provide me.

Good morning life, it’s GOOD to SEE you… let’s make things happen shall we?