Upper Body Workout- Weeks 1-2

Gunner man:
Over the last three months my body went on an extended vacation full of Jameson, cheap beer, all nighters, and 0300 greasy food runs to KKD. Needless to say my body weight ballooned to over 205 (30 pounds heavier than my fighting weight in the Corps), and my jowls began to jiggle more than normal so that when I talked it sounded like I had two chicken wings stuffed between my cheeks. My legs began to look like Bill Clinton's circa 1994, and my stomach looked like I was in my first trimester of pregnancy. In June, I made pact with myself to begin working out more and lose weight. Most of this was brought on because of my special skills of not being able to find a job, my financial situation, and the lack of food in my apartment. If everything else in my life was going down the shitter, at least I would have my health, right? Instantly, beer became water, meals were measured, and late night greasy food runs were replaced with actual runs through the hordes of townies, college kids, and drunk hippies that populate Burlington's bar crowd.

I began using this book for my upper body workouts. It is an excellent book for someone just getting back into working out after an extended period of inactivity, and let's be frank, my body was inactive. The workout is listed below and pretty self explanatory. After two weeks I will increase the amount of push-ups, pull-ups, and sit-ups. Each set and exercise is followed by 15 seconds of rest (R15). I am not trying to bulk up, rather, the goal is to tone down, maintain existing muscle mass, and build stamina in the muscles. The pull-ups and push-ups section follow the same routine. You will have warm-up repetitions, followed by peak repetitions and a cool down repitition. Today's workout, and every other day for the next month will consist of pull-ups/push-ups/sit-ups/and interval training.

Warm-up/Stretching:
Pull-ups- 10 reps X 2 sets: slow using a 2/3 motion (2 seconds up, 3 seconds down.)
15 minutes of upper body stretching

Workout- Pull-ups
Regular: 1-2-3-2-1
Reverse: 1-2-3-2-1
Close grip: 1-2-3-2-1
Behind-the-neck: 1-2-3-2-1
Regular: 1-2-3-2-1

Workout- Triceps
Dips: 4 X 15

Workout- Push-ups
Regular: 2-4-4-2
Tricep: 2-4-4-2
Dive Bomber: 2-4-4-2
Wide: 2-4-4-2
Hands outboard: 2-4-4-2
Knuckle: 2-4-4-2
Finger: 2-4-4-2
Incline: 2-4-4-2
Decline: 2-4-4-2

Rest 2 minutes

Workout- Abdominal
Half Sit Up: 15
Jack Knife: 15
Cobra Stretch: 3X5 seconds
Forward Plank: 30 seconds
Left side Plank: 30 seconds
Right side Plank: 30 seconds
Crunch: 15
Side Sit-Up (each side): 15
Oblique (each side): 15
Cobra Stretch: 3X5 seconds
Forward Plank: 30 seconds
Left Side Plank: 30 seconds
Right Side Plank: 30 seconds
Flutter Kicks: 15 (4 count)
Leg Raises: 15
Hello Dollies: 15 (4 count)
Cobra Stretch: 3X5 seconds
Forward Plank: 30 seconds
Left Side Plank: 30 seconds
Right Side Plank: 30 seconds
Knee Bend: 15
Abdominal Twister: 15
Hanging Knee-Up: 2X5
Hanging Leg-Up: 2X10
Floor Knee-Up: 15
Cobra Stretch: 3X5 seconds

Cardio- Interval Biking
15 minute warm-up
15 seconds all out/R15 (repeat 4x)
30 seconds all out/R15 (repeat 4x)
45 seconds all out/R15 (repeat 4x)
60 seconds all out/R15 (repeat 4x)
15 minute cool down