FrenchConnec: 8 week Challenge

[TheFrenchConnec]

I just desinged a workout program based on T-muscle's fat loss program

Here is my Challenge for 8 weeks at first; if I make it through, I will extend a couple weeks.

My goals are:
1. Reduce body fat from ±20% to as close as possible to 10%
2. Keep Lean mass steady, and maybe increase if possible/replace fat by
muscle

Day 1:

AM: Heavy Lifting Back/Chest

→ Superset 1:
-Bench press
4-6 reps
-DB flies
6-8 reps
2 minute rest
→ Superset 2:
-Chest supported rows 4-6 reps
-DB rows
6-8 reps
2 minute rest

Start over 5-6 times

PM: Alactic workout

→ Squash


Day 2:

Lactate inducing workout

→ Circuit A:
-DB bench
15 reps
-DB squat
15reps
-Machine Rows
15 reps
-Single leg DB
RDL 15 reps
-Stab ball
crunches 20 reps

Complete 3 times

→ Circuit B:
-Arnold press
20 reps
-Leg Extensions
20 reps
-Pull downs
20 reps
-Leg curls
20 reps
-Stab ball
crunches 20 reps

Complete 3 times

20-30 minutes Bike


Day 3 :
→ Off


Day 4:

AM: Heavy Lifting Quads/Hams

→ Superset 1:
-Squats
4-6 reps
-Leg press
6-8 reps
2 minute rest
→ Superset 2:
-Romanian Deadlifts 4-6 reps
-Seated leg curl 6-8 reps
2 minute rest

Start over 5-6 times

PM: Alactic workout

→ Squash



Day 5:
→ Off


Day 6:

Lactate inducing workout

→ Circuit A:
-DB bench
15 reps
-DB squat
15reps
-Machine Rows 15 reps
-Single leg DB RDL 15 reps
-Stab ball crunches 20 reps

Complete 3 times

→ Circuit B:
-Arnold press
20 reps
-Leg Extensions 20 reps
-Pull downs
20 reps
-Leg curls
20 reps
-Stab ball crunches 20 reps


Complete 3 times

20-30 minutes Bike


Day 7:
→ Off


This is my diet:

Days 1, 2, 4, 6:
-Meal 1: 2 kiwis, 1.5 scoop protein w/ water
-Meal 2: 3 cooked eggs, 1 small orange
-Meal 3: 4oz. Chicken w/ salad (lettuce, green onions, garlic) with balsamic vinegar and olive oil
-Meal 4: 20g Dark chocolate (70% or higher) 1 cup green tea
-Meal 5: Post work-out shake 1.5 scoop protein, water
-Meal 6: 1 4oz. Chicken Breast, 1/2 cup marinara, 1 tblspn parmesan, 2oz. whole wheat pasta

Days 3, 5, 7:
-Meal 1: 2 kiwis, 1 cup green tea
-Meal 2: 1/4 cup hummus with Whole wheat crackers
-Meal 3: 1 can tuna, 2 slices cheddar, 3 slices whole wheat bread
-Meal 4: 1 apple sliced, with 2 tblspn Peanut butter 1 cup green tea
-Meal 5: 4oz. fish, Broccoli, 2 oz. Brown rice
-Meal 6: 1.5 scoop protein w/ water


I still have to add Ab workout to my heavy lifting days
Will post pictures Pre-challenge and Post-challenge

If anyone has questions, tips, suggestions, comments, Feel free

-Fc

 

[TheFrenchConnec]

Week 1
Day 1:
Bench press 105x6
DB flies 30x8
Chest supported rows 25x6
DB rows 30x8

2 minute rest, Started over 5 times
About 10 seconds in between each exercise, to allow for machine/position change

Will be playing squash later tonight

-Fc

 

[TheFrenchConnec]

Week 1
Day 2:

Circuit 1:
-DB bench 15x25 lbs
-DB squats 15x25 lbs
-Machine rows 15x 75 lbs
-Single leg DB RDL 15x25 lbs
-Stab ball crunches 15

3 times

2 minute rest

Circuit 2:
-Arnold press 15x25
-Leg extensions 15x75
-Pull downs 15x90
-Leg curls 15x60
-Stab ball crunches 15

3 times

2 minute rest

20 minutes bike

 

[TheFrenchConnec]

Week 1
Day 4:

Squats 6x155
Leg press 8x180
Stiff legged Deadlifts 6x155
Leg curl 8x60

Repeat superset 5 times

Hanging knee raises 2x8
Decline board leg thrust 1x10
Lying leg thrust 1x12
Stability ball hip flexions 1x15
Ab bicylces 1x30
Stability ball crunches 1x10

 

[TheFrenchConnec]

I skipped week 1 Day 6

Week 2
Day 1

Bench press 6x105
DB flies 8x30
Chest supported rows 6x25
DB rows 8x30

Repeat superset 5 times

Hanging knee raises 2x8
Decline board leg thrust 1x10
Lying leg thrust 1x12
Stability ball hip flexion 1x15
Ab bicycles 1x30
Stab ball crunches 1x10

 

[TheFrenchConnec]

Week 2
Day 2

Circuit 1
-DB bench 15x25
-DB squats 15x25
-Machine rows 15x75
-Single leg DB RDL 10x25 (each leg)
-Stab ball crunches 15

Repeat 3 times

Circuit 2
-Arnold Press 15x25
-Leg extensions 15x75
-Pull downs 15x90
-Leg curls 15x60
-Stab ball crunches 15

Repeat 3 times

Bike 20 minutes

 

[TheFrenchConnec]

Week 2
Day 4

Front squats 6x135
Leg press 8x230
Stiff legged deadlifts 6x155
Leg curl 8x70

Repeat superset 5 times

Hanging knee raises 2x8
Decline board leg thrust 1x10
Lying leg thrust 1x12
Stability ball hip flexion 1x15
AB bicycle 1x30
Stab ball crunches 1x10

 

[TheFrenchConnec]

Week 2
Day 6

Circuit 1
-DB bench 15x25
-DB squats 15x25
-Machine rows 15x75
-Single leg DB RDL 10x25 (each leg)
-Stab ball crunches 15

Repeat 3 times

Circuit 2
-Arnold press 15x25
-Leg extensions 15x75
-Pull down 15x90
-Leg curls 15x60
-Stab ball crunches 15

Repeat 3 times

Didn't have time to do my 20 minute cardio since the gym was closing early on weekends

 

[TheFrenchConnec]

Week 2
Day 6

Circuit 1
-DB bench 15x25
-DB squats 15x25
-Machine rows 15x75
-Single leg DB RDL 10x25 (each leg)
-Stab ball crunches 15

Repeat 3 times

Circuit 2
-Arnold press 15x25
-Leg extensions 15x75
-Pull down 15x90
-Leg curls 15x60
-Stab ball crunches 15

Repeat 3 times

Didn't have time to do my 20 minute cardio since the gym was closing early on weekends

 

[TheFrenchConnec]

Week 3
Day 1

Flat bench 6x110
DB flies 8x32.5
Chest supported rows 6x27.5
DB rows 8x32.5

Repeat superset 5 times

Hanging knee raises 2x8
Decline board leg thrust 1x10
Lying leg thrust 1x12
Stab ball hip flexion 1x15
Ab bicycles 1x30
Stab ball crunches 1x10

 

[TheFrenchConnec]

Week 3
Day 2

Circuit 1
-Db bench 15x27.5
-DB squats 15x27.5
-Machine rows 15x80
-Single leg DB RDL 15x27.5
-Stab ball crunches

Repeat 3 times

Circuit 2
-Arnold press 15x27.5
-Leg extensions 15x80
-Pull downs 15x95
-Leg curls 15x60
-Stab ball crunches

Repeat 3 times

20 minute bike

 

[TheFrenchConnec]

Week 3
Day 4

-Front squats 6x135 lbs
-Leg press 8x275 lbs
-Stiff legged deadlifts 6x155 lbs
-Leg curl 8x70 lbs

Repeat superset 5 times

-Hanging knee raises 2x8
-Decline board leg thrust 1x10
-Lying leg thrust 1x12
-Stability ball hip flexion 1x15
-Ab bicylces 1x30
-Stab ball crunches 1x10

 

[TheFrenchConnec]

Week 3
Day 6

Circuit 1
-DB bench 15x27.5
-DB squats 15x27.5
-Machine rows 15x80
-Single leg DB RDL 10x27.5 (each leg)
-Stab ball crunches 15

Repeat 3 times

Circuit 2
-Arnold press 15x27.5
-Leg extensions 15x80
-Pull down 15x95
-Leg curls 15x60
-Stab ball crunches 15

Repeat 3 times

Didn't have time to do my 20 minute cardio

 

[Ecto@Quinquaginta]

Well what is happening on your BF numbers 3 weeks into it?

Also what do/did you weight? Height?

 

[TheFrenchConnec]

I Haven't checked my BF out yet, I was planning on doing it after week 4
Other than that I'm 5'8, used to be 153lbs and I am now at 142 lbs (after workout)

Week 4
Day 1

Bench 6x110
DB flies 8x32.5
Chest supported rows 6x27.5
DB rows 8x32.5

Repeat superset 5 times

Hanging Leg raises 1x5 1x4
Hanging Knee raises 2x10
Decline board leg thrust 1x12
Lying leg thrust 1x15
Ab scissors 1x10
Stab ball crunches 1x10 w/ 7kg med ball
Alternating crunches 1x26

 

[TheFrenchConnec]

Week 4
Day 2

Circuit 1:
-DB bench 15x27.5
-DB squats 15x27.5
-Machine rows 15x80
-DB single leg RDL 10x27.5 each leg
-Stab ball crunches 15 w/ 7kg med ball

Repeat 3 times

Circuit 2:
-Arnold press 15x27.5
-Leg extension 15x80
-Lat pull downs 15x95
-Leg curls 15x60
-Stab ball crunches 15 w/ 7kg med ball

Repeat 3 times

20 minute cardio bike

 

[TheFrenchConnec]

Week 4
Days 4 and 6

Didnt go to the gym, been feeling like **** these past couple of days...
Going to have to lift a lot on week 5

 

[TheFrenchConnec]

Ok I'm back, Took 2 weeks off due to illness and Finals, I started again on Monday, and decided to redo week 4 before progressing in weights again

Week 4
Day 1

-Barbell flat bench 6x110
-DB flies 8x32.5
-Chest supported rows 6x27.5
-DB rows 8x32.5

Repeated superset 4 times

Ab workout:
-Hanging leg raises 2x5
-Hanging knee raises 2x8
-Decline board leg thrust 1x12
-Lying leg thrust 1x15
-Ab scissors 1x10
-Stab ball crunches 1x10 with 9kg med ball over head
-Alternating crunches 1x30

 

[TheFrenchConnec]

Week 4
Day 2

Circuit 1:
-Db flat bench 15x27.5
-Db squats 15x27.5
-Machine rows 15x80
-Single leg DB RDL 10x27.5 (each leg)
-Stab ball crunches w/ 7kg med ball x15

Repeat 3 times

Circuit 2:
-Arnold press 15x27.5
-Leg extensions 15x80
-Pull downs 15x95
-Leg curls 15x60
-Stab ball crunches with 7kg med ball x15

Repeat 3 times

10 minute bike

 

[TheFrenchConnec]

Week 4
Day 4

Front squats 6x135
Leg press 8x275
Stiff leg deads 6x155
Leg curls 8x70

Repeat 5 times

Ab workout

Hanging leg raises 2x5
Hanging knee raises 2x8
Decline board leg thrust 1x10
Lying leg thrust 1x12
Ab scissors 1x10
Stab ball crunches w/ 9kg med ball 1x10
Alternating crunches 1x26