Kettle Bell, grey rug, free weights
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WEIGHT LOSS/WORKOUT challenge, DAYS 17 to 21

Throughout this challenge I hadn’t changed how I ate.  I continued to eat pretty much whatever I wanted.  I didn’t over eat but I didn’t limit my self either.  Pizza a couple nights a week.  Popcorn and chips on the weekend.  Chicken wings, fries (with gravy), nachos and a case of beer one night.  

When I weighed myself at about the half way point.  I weighed in 6 lbs heavier.  Starting out at 205 lbs, now being 211 lbs, was a shock.  Sort of.  At east it shouldn’t have been, but it was.

Because of the workouts, my apatite grew.  Even though I wasn’t over eating, I was eating unhelpful calories.  Yes, they were deliciously counter productive.

I also had to consider the retention of water weight, and the build up of lactic acid.  All these, being factors on the scale. I wasn’t giving myself rest days. I was trying to mitigate that by mixing in 20/30 minute workouts. Still it was constant work and without time to recuperate properly and rebuild. I was forced to tighten control on the aspects of this challenge that I could.

If I was going to succeed at, not just changing the shape and appearance of my body, but achieving my weight loss goal and finish this at 180 lbs. I would have to make more stringent adjustments to my nutrition.

On day 17, I started to reduce the negative influences in my diet.  I cut down on bread.  Started drinking more water.  Cut out any kind of restaurant or fast food.  Made all my meals at home.  They weren’t perfect and I definitely didn’t meal prep.  The point was to begin making the attempt to stick to 3 simple rules.

Rule 1:  Cut out bread

Rule 2:  Cut down on coffee and up water intake

Rule 3:  Get 8 hrs of sleep

Following these 3 rules is how I retrain myself to eliminate seductive foods from my diet.  Which in turn bleeds into my over all life style.  Getting a hold on the simple things that affect how I feel throughout the day, spikes my will power.  Making it easier to find moderation on command.  Plus I get proud of myself, denying an emotionally based want, in order to achieve a logical goal.

Even though I weighed in heavier than I thought I did have a win.  I made it passed the 12 day mark.  The day I quit on my first attempt back in the fall.  Keeping that in mind.  Making a few nutritional changes seems like a very minor issue to have.  With that being said, below are the workouts for days 17 to 21.  I tried my best to up the work load, because of the weight thing, but also because I felt like I could have done more during the first half of this challenge.  So I had a few things to prove going through these 5 days.

I am not a personal trainer, doctor or physiotherapist.  I do not recommend the exercises or routines described in this article.  If you are going to attempt any exercise or workout routine, speak with your doctor and a professional to build a routine that best suites your capabilities and your goals.

shirtless man before working out.  before and after reference picture
Before workout Day 21
man standing sideways in front of a wall with a window.  Before picture for weight loss reference.
Before workout Day 21

Jan, 21 2020 day 17

 Fitify interval training.  3 minute warm up.  17 minute work out.

Fitness blender 1×10 kettle bell workout.  15 minutes

 Finish
 Total time 35 min


 Jan, 22 2020 day 18

 15 minutes stationary bike.

 Free weights

 Push ups
 1st set 10 reps
 2nd set 10 reps
 3rd set 10 reps
 4th set 10 reps
 5th set 10 reps

 Sit ups
 1st set 10 reps
 2nd set 10 reps
 3rd set 10 reps
 4th set 10 reps
 5th set 10 reps

 2 minute break

 Curls
 35 lbs dumbbell
 1st set 10 reps
 2nd set 10 reps
 3rd set 10 reps

 Tricept extensions
 35 lbs dumbbell
 1st set 10 reps
 2nd set 10 reps
 3rd set 10 reps

 Shoulder press
 35 lbs dumbbell
 1st set 10 reps
 2nd set 10 reps
 3rd set 10 reps

 Rest

 Side bends
 35 lbs kettle bell
 1st set 10 reps
 2nd set 10 reps
 3rd set 12 reps

 Dead lift to high pull
 35lbs kettle bell
 1st set  12 reps
 2nd set 12 reps
 3rd set 12 reps

 Goblet squats
 35 lbs kettle bell
 1st set 12 reps
 2nd set 12 reps
 3rd set 12 reps

 Shoulder shrugs kneeling
 35 lbs dumbbells
 1st set 25 reps
 2nd set 25 reps
 3rd set 25 reps

 Bent over rows
 35 lbs dumbbells

 1st set 20 reps
 2nd set 20 reps
 3rd set 20 reps

 Rest

 Bench press
 35 lbs dumbbells

 1st set 12 reps
 2nd set 12 reps
 3rd set 12 reps

 Standing chest press
 35 lbs kettle bell
 1st set  10 reps
 2nd set 10 reps
 3rd set 10 reps

 Flys
 35 lbs dumbbells

 1st set 10 reps
 2nd set 10 reps
 3rd set 10 reps

 Arnold press
 35 lbs dumbbells

 1st set 10 reps
 2nd set 8 reps
 3rd set 7 reps

 2 minute rest

 30 minutes on stationary bike

 FINISH
 Total time 2hrs

Jan, 23 2020 day 19

 Fitify light cardio workout.  3 minute warm up.  16 minute routine.

 Fitness Blender 1×10 kettle bell work out. 15 min.

 FINISH
 Total time 34 min
Felt worn out a little.

Jan, 24 2020 day 20

 Fitify interval workout.  3 min warm up.  17 minute routine.

 FINISH
 Total time 20 minutes.


 Jan, 25 2020 day 21

 20 min stretching routine.

 Fitify HIIT routine.  3 minute warm up.  16 minute circuit.

 5 minute break

 Power tower
 Time 47 minutes


 Sit ups
 1st set 10 reps
 2nd set 10 reps
 3rd set 10 reps
 4th set 10 reps
 5th set 10 reps

 Push ups
 1st set 10 reps
 2nd set 10 reps
 3rd set 10 reps
 4th set 10 reps
 5th set 10 reps

 2 minute break.

 Hanging leg raises
 1st set 10 reps
 2nd set 12 reps
 3rd set 10 reps
 4th set 10 reps
 5th set 10 reps last 2 sloppy

 2 minute break

 Dips
 1st set 10 reps
 2nd set 10 reps
 3rd set 8 reps
 4th set 8 reps
 5th set 5 reps

 2 minute break

 Pull ups
 1st set 5 reps
 2nd set 5 reps
 3rd set 4 reps

 2 minute break

 Hammer grip pull ups
 1st set 5 reps
 2nd set 4 reps
 3rd set 4 reps

 FINISH
 Total time 1hr 26 min

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