Day 1 – Photoshoot countdown begins

 

Sunday – August 12th 2012

Just got off the phone with my Coach, Kirk Miller, and we are all set for the 12 day countdown.

My diet will consist of 8 meals throughout the day – 7 meals split every 3 hours during the day and 1 meal (shake) at 2am. I will post photos of these on my Twitter and Instigram accounts, so be sure to follow me on there to see these.

Twitter = @danwheeler
Instagram = @dandaman2011

Todays workout

Morning cardio – 8am

Low intensity cross trainer – 40 mins

For me this is incline setting 6 and resistance level 10. I knocked out 40 mins keeping my heart rate at around 128-130 – this is my fat burning zone. Boring as hell, but the calories that are burnt in this session will be pure fat.

 

Evening Weights – 6pm

DTP standing calf raises: -

- 50 reps @ 30kg
rest 45 seconds
- 40 reps @ 40kg
rest 45 seconds
- 30 reps @ 50kg
rest 1 min
- 20 reps @ 60kg
rest 1 min 15 seconds
- 10 reps @ 80kg
rest 2 mins
- 10 reps @ 80kg
rest 1 min 15 seconds
- 20 reps @ 60kg
rest 1 min
- 30 reps @ 50kg
rest 45 seconds
- 40 reps @ 40kg
rest 45 seconds
- 50 reps @ 30kg

Thats 300 reps on the calfs! We then move on to DTP Abs… *oh jesus*

DTP Swiss ball crunches – SUPERSET with planks: -

- 50 reps @ body weight
- 30 second front plank
rest 30 seconds
- 40 reps @ body weight
- 30 second front plank
rest 30 seconds
- 30 reps @ holding 5kg plate
- 30 second front plank
rest 1 min
- 20 reps @ holding 10kg plate
- 30 second front plank
rest 1 min
- 10 reps @ holding 20kg plate
- 30 second front plank
rest 2 mins
- 10 reps @ holding 20kg plate
- 30 second front plank
rest 1 min
- 20 reps @ holding 10kg plate
- 30 second front plank
rest 1 min
- 30 reps @ holding 5kg plate
- 30 second front plank
rest 30 seconds
- 40 reps @ body weight
- 30 second front plank
rest 30 seconds
- 50 reps @ body weight
- 30 second front plank

Thats 300 reps on abs - Hold on… we aren’t finished quite yet ;-)

Side crunches

- 20 reps each side, superset with 15 second side planks
rest 30 seconds
- 20 reps each side, superset with 15 second side planks
rest 30 seconds
- 20 reps each side, superset with 15 second side planks
rest 30 seconds
- 20 reps each side, superset with 15 second side planks
rest 30 seconds
- 20 reps each side, superset with 15 second side planks

 Lower back raises

- 15 reps, superset with 12 pelvic raises
rest 30 seconds
- 15 reps, superset with 12 pelvic raises
rest 30 seconds
- 15 reps, superset with 12 pelvic raises

 

Then feel free to fall in a slump on the floor and die a slow death.

Thats a total of 781 reps with over 6min 15seconds of planks.

This is how hard I work to achieve MY goals!

Know it, Feel it, Live it

 

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