During the course of everyday, I also perform breathing exercises and a little stress reducing meditation:

6/23/03

Weight/Set1/Set2/Set3 (hold times - not reps)

Workout A

Shoulder Press - 170/10/10/10
Shoulder Shrug - 180/10/10/10/10
Biceps - 115/20/20/15 (on bicep machine)
Triceps - 115/20/20/15 (on tricep machine)
Abs - 100/15/10/10 (on abdominal machine)

6/27/03

Workout B

Weight/Set1/Set2/Set3 (hold times - not reps)

Lower Back - 270/10/10/10
Bench Press - 160/10/10/10
Upper Back - 215/10/10/10
Leg Press - 435/12/12/10
Calves - 140/15/10/10

I performed three sets of each exercise this first round, and while I realized my weights were too light, I did feel pleasantly sore the day after each workout. This is the first time I have ever worked out my abdominal muscles where I felt they really got a workout.

7/1/03

Weight/Set1/Set2/Set3 (hold times - not reps)

Workout A

Shoulder Press - 230/10/10/10
Shoulder Shrug - 200/10/10/10
Biceps - 25/20/20/20 (using dumbells)
Triceps - 145/20 (on weighted dip machine)
Abs - 110/15/15/15 (on abdominal machine)

7/9/03

Workout B

Weight/Set1/Set2/Set3 (hold times - not reps)

Lower Back - 290/8/5/5
Bench Press - 180/10/10/10
Upper Back - 235/10/10/10
Leg Press - 635/12/12/10
Calves - 150/15/10/10

My weights were more challenging this time, but I feel I am still not at my "sweet spot". First time I have ever worked out where I felt sore (pleasantly so) after second week or workouts. Normally, I only get sore after the first one or two sessions.

7/14/03

Weight/Set1/Set2/Set3 (hold times - not reps)

Workout A

Shoulder Press - 260/8/8/6
Shoulder Shrug - 260/15/12/10
Biceps - 50/10/8/5 (using dumbells)
Triceps - 175/8/8/5 (on tricep machine)
Abs - 130/8/5/5 (on weight stack lying on floor)

07/17/03

Workout B

Weight/Set1/Set2/Set3 (hold times - not reps)

Lower Back - 290/15/10/10
Bench Press - 230/8/5/5
Upper Back - 245/8/5/5
Leg Press - 865/8/5/5
Calves - 160/12/8/8

Getting closer to my sweet spot on most of the weights. Was pleasantly sore again, which tells me this workout routine is definitely different than anything else of I have done previously. My current weight is now 215, down from 224 on 6/22/03. Still following Adkins Diet Induction Phase, taking my meal supplements, and drinking 64 ounces of water everyday.

7/21/03

Weight/Set1/Set2/Set3 (hold times - not reps)

Workout A

Shoulder Press - 260/12/12/10
Shoulder Shrug - 270/8/5/5
Biceps - 60/8/5/5 (using dumbells)
Triceps - 185/8/8/5 (on tricep machine)
Abs - 130/10/5/5 (on weight stack lying on floor)

Switched to one workout per week format as recommended. Still feeling pleasantly sore day after workouts. Am seeing increased definition in upper back muscles and shoulders, as well as biceps and triceps. Abdominals showing more too. Weight is now 210 down from 215. Still following Induction Phase of Adkins diet, taking my vitamin supplements, and drinking 64 ounces of water daily. Everyone in my house got sick this past week, passing around some virus that knocked them out for about 2 days at at time. I was the only one who didn't get sick.

7/28/03

Workout B

Weight/Set1/Set2/Set3 (hold times - not reps)

Lower Back - 300/5/5 (could only do 2 sets at this weight)
Bench Press - 230/10/8/5
Upper Back - 245/12/8/5
Leg Press - 865/12/8/8
Calves - 170/8/5/5

8/1/03 - 8/10/03

I was on vacation and did no strength training during this time, although I did continue my stretching, breathing, and meditation exercises, and I adhered to the Atkins diet with no problems!

8/11/03 - 11/23/03

Okay, I allowed myself to get off track here due to multiple excuses. I have not performed my static contraction training routine since 7/28/03, but I have faithfully followed the Atkins diet, my stretching and breathing routine, and I started back to karate training too. I felt wonderful getting back to karate, and made it through the whole class without incident. This is significant because the first time I had a lay-off from karate and went back, I got sick half way through the class and had to sit out the rest. Others who knew I had not trained for 2 years were quite impressed that my flexibility had remained constant, due mostly to my stretching and breathing routine which started up in June. I am now down to 205, down from 210. This is the lightest I have been in 8 years. My goal is 185 by March, just in time for karate tournament season.

11/23/03

Today, I had my first static contraction training session since late July, and here are the results:

Weight/Set1/Set2/Set3 (hold times - not reps)

Workout A

Shoulder Press - 240/12/12/10
Shoulder Shrug - 250/8/5/5
Biceps - 60/8/5/5 (using dumbells)
Triceps - 185/8/8/5 (on tricep machine)
Abs - 130/10/5/5 (on weight stack lying on floor)

Prior to beginning the workout, I could see that I had lost some of the definition I had gained when I was actively training. I did put on about 5 pounds from my lowest weight of 205, but that would not have accounted for the loss of definition, since I began seeing better definition even when my weight was 220.

With the exception of the shoulder press and shoulder shrug, I was pretty much able to perform the last weights I had lifted. It was a bit of a struggle, but I was able to do it. I was sore the next day, just like the rest of my routines (pleasantly so), so at least I know that I was pushing myself.

As part of this second start, I have changed over to a different nutritional routine. I am now following the Isagenix nutritional system. I specifically chose Isagenix after evaluating about 25 different nutritional companies, because Isagenix provided the most comprehensive approach to nutrition, weight management, and wellness. Keep in mind that this is not a body building supplement program. It is strictly a program of cleansing and balanced nutrition that has the substantial benefit of promoting weight loss through the release of body toxins, dietary management, and the promotion of overall wellness.

So far, in the first 4 days on the system, I have lost 7 pounds, have felt incredible, and I am looking forward to completing the start cycle of the program on November 28. After that, I will be moving to the maintenance portion of the program, unless I have not reached my desired weight, which right now is 195. I'm at 200 currently. When I switch to the maintenance portion of the program, I will continue to lose weight more slowly all the way down to my final target of 185, which I had hoped to reach my March.

I have been so happy with the Isagenix system, and what I saw of others who were using it, that we have decided to offer their products for sale from our web site. You can visit our main Isagenix web site by clicking the link in this line. If you have any questions about Isagenix, you can also email me at ggarnes@choosefitness.com

One final note. I have been informed by Tony Reno, the owner of Explosive Fitness, that he will be shipping me a set of his Static Contraction Training machines to demo. So, instead of going to the gym, I'll be able to perform my entire training routine from home. If these machines perform as advertised, that will be great, since it takes longer to drive to the gym than it does to do my routine. The machines are also said to make it easier to move from exercise to exercise without delay, since their is no plate resistance to change.

More on the machines after we have our opportunity to try them out.

Static Contraction Training - Strength Training - Static Contraction - Isometric Exercise

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Sport Fit – Evaluation Results/Comparison Worksheet

Member Name: Garnes, Glenn K.

Date: 06/22/03

Staff Member Jennifer B.

Weight 224

Age 42

B.P. 143/83

Resting H.R. 78

Body Fat (Men/Women):

Chest/Triceps 15
Abs/Suprailliac 22
Thigh/Thigh 25
Total 62
Body Fat % 21%

Circumference measurements

Chest 43
Biceps 12.5
Waist 44
Hips
Thigh 19.5
Calfs 16.5

Flexibility

Left Shoulder 3
Right Shoulder 4
Sit & Reach 12
3-Min. Step or
5-Min Bike Test Bike (score: 26 – below average)
Max. Pushups 21 (average)
1-min. Sit-ups 21 (fair)

Instructor Notes:

Wow! This guy's hopeless! (she didn't really write that)


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So, after gaining close to 40 pounds, and having gotten completely away from healthy eating and exercise habits, I decided to re-commit myself to making my body my temple. I did this for the following reasons:

• My 3 boys are getting to an age when they are much more active, and I want to be more involved in their activities without killing myself. How embarrassing it would be for them to have their dad pass out while roller blading with them!
  
• I have always done better at the things I have to do, when I was in good physical shape, and even enjoyed those things much more in the process.
  
• I want my wife and me to be able to enjoy more time together, and working out is a great way for us to spend productive time together. After all, she has been my workout partner when it comes to chasing these kids around, so she's already completely familiar with the routine.

As we all know, lawyers are notorious at coming up with time limitations excuses when it comes to taking out personal time to take care of themselves, and I am certainly no different. So, this time around, I decided to take a look at what kind of plan I could put together that would give me the maximum results possible, in the least amount of time. I think that has been the goal of anyone who has ever exercised with the possible exeption of a few fitness fanatics.

At age 42, I actually had to give some thought to what my goals would be, meaning what would really motivate me, and I had to be realistic too, since my body doesn't look anything like it did when I was 18. But, I also didn't want to set my goals too low, because that can also be self defeating, so here's what I came up with.

• Lose 45 pounds over the course of 6 months
  
• Gain at least 15-20 pounds of muscle during that same time
  
  
• Improve my cardiovascular fitness level so that I can at least be in the above average to excellent category for my age group.
  
  
• Return to martial arts training and complete my pursuit of my black belt in Karate within one year of September 4, 2003.

Notice that I made these goals as specific as possible so that I can actually measure my success. You will find in goal setting, and more importantly in "goal getting" that being specific with yourself makes all the difference in whether you will or won't.

With my goals defined, and keeping in mind the benefit I perceived by launching this effort, (i.e., my Why! for doing this), I sat down to map out my plan. Mind you, I didn't do all this in one afternoon, but I did make sure that I took major steps towards accomplishing the next thing that would need to be done, to move me down the road. In this fashion, I was able to develop momentum, and I am now being carried at least partially by inertia at this point.

So, here's the plan I decided to follow:

1) I started the Atkins diet on June 1, 2003. I am currently following the Induction Phase of that diet, and during my first week, I lost 10 pounds. Now that I have been on the diet for a 3 months, I have lost 25 pounds, I have not felt hungry that entire time. Indeed, I have often had meal time roll around without having any desire to eat other than the fact that is was time for a meal. That's amazing for me, where I usually can eat just because food is available.

2) I decided to implement a somewhat unique weight training regimen know as "Static Contraction Training". This form of weight training is unique in terms of the fashion in which you exercise and the time it takes to see results. I am brand new to it, and I have know idea if it will work for me, but it was recommended by a gentleman for whom I have the utmost respect, and therefore, I am willing to faithfully implement the system and see for myself what I can achieve in the process.

3) I have begun easing myself back into my martial arts training, by starting a special training routine known as "Iron Palm". Iron palm training conditions your hands to be able to achieve in some cases miraculous levels of strength when it comes to breaking techniques, and other martial arts techniques involving the use of your hands. The process can take between 7 - 10 years to fully reach your potential under the system I am following. I will start this on September 15, 2003, and continue everyday thereafter for the rest of my life. By September 4, I will return to regular karate classes, and train on a regular basis thereafter of at 3 days per week.

The reason I am sharing all this with our community is that I am hoping that by showing you what I am doing, it might motivate some of you to do the same for yourselves, and realize a better quality of life and fulfillment in the process. I will be doing somewhat of a daily diary of my activities, so you can follow my progress, and so I can share with you what is working, and what isn't. Feel free to correspond with any questions you have, and I will do my best to answer them, and provide you with the benefit of whatever information I can offer you in your efforts.

Click here to see the results of a fitness examination I underwent on June 22, 2003, the day I started my official return to an exercise routine.

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