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food diary

food & drink consumed comments

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fat loss

date weight thigh (cm) hips (cm) waist (cm) chest (cm) upper arm other (cm)

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daily log

exercise done thoughts, feelings, comments, feedback….

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phase I metabolic workout 1

bent-over row

push-up

upright row

shoulder press

bicep curl

tricep kickback

superman

basic crunch

side crunch

bent-over row

push-up

upright row

shoulder press

bicep curl

tricep kickback

superman

basic crunch

side crunch

bent-over row

push-up

upright row

shoulder press

bicep curl

tricep kickback

superman

basic crunch

side crunch

weight set 1 reps set 1 weight set 2 reps set 2 comments

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phase I metabolic workout 2

forward lunge

hip extension

backward lunge

leg lift back extension

squat

calf raises

lower ab leg lift

arm lift back extension

forward lunge

hip extension

backward lunge

leg lift back extension

squat

calf raises

lower ab leg lift

arm lift back extension

forward lunge

hip extension

backward lunge

leg lift back extension

squat

calf raises

lower ab leg lift

arm lift back extension

weight set 1 reps set 1 weight set 2 reps set 2 comments

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phase I total body blast

push-up

steam engine

jumping jacks

plank

burpee

step-up

push-up

steam engine

jumping jacks

plank

burpee

step-up

push-up

steam engine

jumping jacks

plank

burpee

step-up

push-up

steam engine

jumping jacks

plank

burpee

step-up

circuit 1 reps circuit 2 reps circuit 3 reps comments

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phase II metabolic furnace

weight set 1 reps set 1 weight set 2 reps set 2 comments

bent-over row

dumbbell pullover

high knees

lateral raise

chest fly

burpee

chest press

close grip row

jumping jacks

push-up

airplane

box jump

bent-over row

dumbbell pullover

high knees

lateral raise

chest fly

burpee

chest press

close grip row

jumping jacks

push-up

airplane

box jump

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phase II metabolic 1

weight set 1 reps set 1 weight set 2 reps set 2 comments

split squat

lateral lunge

ball pass

straight leg deadlift

step-up

hip raise on ball

lunge

wall squat

back extension on ball

leg curl with ball

squat

gym ball plank

split squat

lateral lunge

ball pass

straight leg deadlift

step-up

hip raise on ball

lunge

wall squat

back extension on ball

leg curl with ball

squat

gym ball plank

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phase II metabolic 2

weight set 1 reps set 1 weight set 2 reps set 2 comments

lateral raise

tricep push-up

woodchop

single arm bicep curl

arnold press

saxon side bend

tricep dips

diamond push-up

russian twist

upright row

hammer curls

palm to elbow plank

lateral raise

tricep push-up

woodchop

single arm bicep curl

arnold press

saxon side bend

tricep dips

diamond push-up

russian twist

upright row

hammer curls

palm to elbow plank

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phase III metabolic 1

weight reps weight reps comments set 1 set 1 set 2 set 2

warm-up combo

alternating bent-over row

chest fly

good mornings (no weights)

superset #1

bent-over row

single arm chest fly

superset #2

chest press

double back extension

superset #3

reverse grip row

straight leg deadlift

core sculpt combo

wood chop

saxon side bend

wood chop

saxon side bend

warm-up combo

alternating bent-over row

chest fly

good mornings (no weights)

superset #1

bent-over row

single arm chest fly

superset #2

chest press

double back extension

superset #3

reverse grip row

straight leg deadlift

core sculpt combo

wood chop

saxon side bend

wood chop

saxon side bend

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phase III metabolic 2

warm-up combo

alternating hammer curls

alternating shoulder press

alternating tricep push-up

superset #1

bicep curl

tricep kickback

superset #2

shoulder press

diamond push-up

superset #3

concentration curls

tricep dips

shoulder shaper combo

upright lateral raise to front raise to upright

row x 10

warm-up combo

alternating hammer curls

alternating shoulder press

alternating tricep push-up

superset #1

bicep curl

tricep kickback

superset #2

shoulder press

diamond push-up

superset #3

concentration curls

tricep dips

shoulder shaper combo

upright lateral raise to front raise to upright

row x 10

weight reps weight reps comments set 1 set 1 set 2 set 2

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phase III metabolic 3

warm-up combo

shallow squat

shallow lunge

calf raise

superset #1

ball leg curl or standard squat

wide squat

superset #2

elevated split squat

weighted hip extension

superset #3

single leg wall squat

calf raise

butt blaster combo

quadruped bent leg lift > to straight leg lift > to

diagonal straight leg lift > straight leg pulse

warm-up combo

shallow squat

shallow lunge

calf raise

superset #1

ball leg curl or standard squat

wide squat

superset #2

elevated split squat

weighted hip extension

superset #3

single leg wall squat

calf raise

butt blaster combo

quadruped bent leg lift > to straight leg lift > to

diagonal straight leg lift > straight leg pulse

weight reps weight reps comments set 1 set 1 set 2 set 2