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  1. cedman1

    Ced's transformation to the '45King'

    12 pound fat drop is starting 1-20-2014 Today's workout was my DeadLift circuit with HIIT Stair mill. I actually used more weight than normal today as its the most I've done in 7 months and I can proudly say I experience no negative effects from the increase in deadlift weight. Very good...
  2. cedman1

    Ced's transformation to the '45King'

    Great Week 1-16-2014 Excellent workouts this week thus far. Really satisfied with how things are going and excited to start some assessments next week on fitness level and overall health. I can tell that my conditioning is continueing to improve as the amount of work is increasing during the...
  3. cedman1

    Ced's transformation to the '45King'

    1-13-2014 Nice workout to start the week. I gained some weight over the weekend from my free for all Sunday, lol. Still I'm only 2 pounds up so I'll actually be on track by weeks end. I have removed 100/day cals as this is the first week of my slow roll back to 300/day reduction. Thanks for...
  4. cedman1

    Ced's transformation to the '45King'

    1-13-2014 Saturday Workout: 30 min Stair mill HIIT Weight circuit: #1 10x4 FRONT Free Squats 12x4 Dumbbell Flat Bench 12x4 Single-arm Bentover Row (both arms) 8x4 Forward Runners Lunge #2 24x2 Ab-Twist 24x2 Back Extension 24x2 Ab-core 61 min Spin class Saturday's cal expenditure: HIIT...
  5. cedman1

    Ced's transformation to the '45King'

    1-10-2014 Thursday's workout wrapped up a great week of work. Really happy with my first full week into the new year. Friday is my rest day so I'll be back in the gym on Saturday Morning, thanks for stopping through.. And the beat goes on, :-) Thursday's Workout: 30 min HIIT Stairmill...
  6. cedman1

    Ced's transformation to the '45King'

    1-8-2014 Last night was Nike Training club with the focus on heavy core work (lots of planks and burpees) and a 60 min Spin class. Very good workout and just what 2014 needed to get it moving again. Decent overall calorie burn for 90 min of work at 1500ish cals. Weight was/is the same in the...
  7. cedman1

    Ced's transformation to the '45King'

    1-6-2014 Full scale workout today event with the frigid temps. First day doing my normal dead lifts and I'm feeling pretty good. Currently looking at 5k, 10k and 15k events to register for as well as the possibility of a Triathlon or two for the sprint distance class. Should be a fun year...
  8. cedman1

    Ced's transformation to the '45King'

    12-23-2013 Great workout this morning. My deadlifts are really feeling comfortable and my addition of two extra exercises this morning felt very natural and not overdone. Will be off on Tuesday and Wednesday for the Holiday and back at it on Thursday morning. Still making improvements and...
  9. cedman1

    Ced's transformation to the '45King'

    12-19-2013 Excellent progress as of late. My nutrition has been really good and I'm starting to notice changes in muscle density and recovery is still getting better after the circuits are completed. Yesterday Workout 30 min Stair mill HIIT Weight circuit: #1 12x4 Ground Plane Squats 12x4...
  10. cedman1

    Ced's transformation to the '45King'

    12-17-2013 This will be a double post day. Did a full set cycle of dead-lifts and I'm very proud of that. I have officially come back from my surgery and I'm licking my body's overall response to my training and nutrition. This is yesterdays workout which went very well and my strength is...
  11. cedman1

    Ced's transformation to the '45King'

    Yes, I am fine. I needed that caffeine this morning, lol. I try to change them up during the week depending on the amount of sleep I was to get the previous night. Friction really works well with Noxivol. I actually got a tub from a friend who couldn't take the amount of caffeine. Sometimes...
  12. cedman1

    Ced's transformation to the '45King'

    12/11/2013 Actually had 3 workouts since my last post. I will describe the Monday and Tuesday workouts: Awesome. Moved up to 12 reps on the major compound move for my circuit. This is a return back to a 12x4 major circuit layout I was using previously until injury. Today's Workout: 30 min...
  13. cedman1

    Ced's transformation to the '45King'

    12-7-2013 Front Squat Day!! Yes!! :) 30 min Stair mill HIIT Weight circuit: #1 10x4 FRONT Free Squats 12x4 Dumbbell Flat Bench 12x4 Single-arm Bentover Row (both arms) 8x4 Forward Runners Lunge #2 24x2 Ab-Twist 24x2 Back Extension 24x2 Ab-core 58 min Spin class Today's cal expenditure...
  14. cedman1

    Ced's transformation to the '45King'

    12-5-2013 Thursday's Workout: 30 min HIIT Stairmill Weight circuit: #1 10x2 Straight Leg Dead Lift - 6x2 Power Cleans 12x4 Dumbbell Fly's Flat Bench 12x4 Dumbbell Laterals 12x4 Close-Grip Front Pull-Downs #2 24x2 Back Extension 24x2 Ab-core 24x2 Rear Delts Today's cal expenditure: Power...
  15. cedman1

    Ced's transformation to the '45King'

    12-4-2013 Today's Workout: 30 min Stair mill HIIT Weight circuit: #1 10x4 Ground Plane Squats 12x4 Dumbbell Flat Bench 12x4 Single-arm Bentover Row (both arms) 8x4 Forward Runners Lunge #2 12x4 Pull-ups 24x2 Back Extension 24x2 Ab-core Today's cal expenditure: HIIT Stairs: 638 cals...
  16. cedman1

    Ced's transformation to the '45King'

    Thank you! Actually they are very exhausting. I designed this heavy load on purpose as I believe in the ability to perform under duress just as important as when well rested. Initially I was not sure how I would respond however, my overall fitness level is extremely high and allows me to do...
  17. cedman1

    DAA or Creatine

    I agree on using both and is what I'm currently using as well.
  18. cedman1

    I need skin care help!

    Like to add collagen and Vitamin C might have some potential.
  19. cedman1

    Thanksgiving Poll: keep it clean or all out cheat day

    I will be doing a full workout with HIIT and swimming, so I will be sampling all day.
  20. cedman1

    Ced's transformation to the '45King'

    11-27-2013 Todays Workout: 30 min Stair mill HIIT Weight circuit: #1 10x4 FRONT Free Squats 12x4 Dumbbell Flat Bench 12x4 Single-arm Bentover Row (both arms) 8x4 Forward Runners Lunge #2 24x2 Rear Delts 24x4 Back Extension 24x4 Ab-core 24x2 Ab Twist Today's cal expenditure: HIIT Stairs: 541...
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