Here is a sample contract Jully Black came up with:
As a tribute to Bonnie, I, ________________________ hereby commit to doing at least 32 minutes of exercise and eating clean for a 32 day period, starting on Tuesday, January 15, 2008.
I realize that this contract is solely with myself and that it carries no rewards, penalties, or punishments other than those associated with the reflection of the strength of my character and my ability to celebrate my life by making a commitment that essentially benefits all those around me.
_______________________________ ________________ Signature Date
This is a great idea. If you miss starting this challenge on January 15, 2008 I would suggest starting as soon as you can and counting your 32 days from that date on.
I encourage you to take the 32 Day Challenge and you are more than welcome to track your progress here by starting your own thread. Also don't hesitate to comment, ask questions, post updates, etc.
Joined: Oct 2004 Gender: Male Posts: 613 Location: Toronto, Canada
Re: Shaun's 32 Day Fitness Challenge « Reply #1 on Jan 16, 2008, 1:49am »
Day 1 of 32
Today I went to the gym at 10pm and trained Chest, Delts, and Triceps. Good workout.
Shaun
Tip of the Day: Train largest muscle groups first and work down to the smaller muscle groups. For example - Train Chest first, then Shoulders (Delts), followed by Triceps.
Joined: Oct 2004 Gender: Male Posts: 613 Location: Toronto, Canada
Re: Shaun's 32 Day Fitness Challenge « Reply #2 on Jan 17, 2008, 1:48am »
Day 2 of 32
Ok, I did some cardio today. This is big for me : ) Usually I only do 20-30 min cardio sessions when I am preparing for a competition. Today I did 32 minutes on the stationary bike. The last time I rode the bike was in September...
Tip of the Day: Eat smaller meals frequently throughout the day to total about 5 to 6 meals. Space them out approximately every 3 hours. Note that they don’t have to be huge meals; your 3 meals plus a few snacks between will work fine. This will keep your metabolism up all day.
Joined: Oct 2004 Gender: Male Posts: 613 Location: Toronto, Canada
Re: Shaun's 32 Day Fitness Challenge « Reply #3 on Jan 18, 2008, 8:53pm »
Day 3 of 32 (Thrursday)
I completed 32 minutes on the stationary bike today. Tomorrow I will be hitting the gym for some weight training. I will update you later on how it goes.
Joined: Oct 2004 Gender: Male Posts: 613 Location: Toronto, Canada
Re: Shaun's 32 Day Fitness Challenge « Reply #4 on Jan 19, 2008, 6:44pm »
Day 4 of 32 (Friday)
Today (meaning Friday) Desmona and I hit the gym and trained Back, Rear Delts, Traps, and Biceps. Here is the workout we did.
Back: Pulldowns to the front Seated cable rows superset: Straight arm pulldowns w/ Behind neck pulldowns Traps: Barbell shrugs Rear Delts: Db bent lateral raises Biceps: Incline db curls Preacher machine curls
This workout took about 1 hour. We did 3 sets of each exercise for a rep range of 8-12 reps.
Tip of the Day: Don't focus good form (technique) for heavy weight.
Joined: Oct 2004 Gender: Male Posts: 613 Location: Toronto, Canada
Re: Shaun's 32 Day Fitness Challenge « Reply #5 on Jan 20, 2008, 6:46pm »
Day 5 of 32 (Saturday)
Today I did cardio on the stationary bike for 32 minutes. I actually did this session at 1:30am. I am a night owl : ) Especially now that the Australian Open is on in the wee hours at night. By the way, has anyone been watching... wow. Federer being pushed to 5 sets in a match that went over 4 hrs... insane.
Tip of the Day: Don't ever give up. If you fall of the horse, so to speak, get up wipe yourself off and jump back on. We all have set backs. Believe me
Joined: Oct 2004 Gender: Male Posts: 613 Location: Toronto, Canada
Re: Shaun's 32 Day Fitness Challenge « Reply #7 on Jan 22, 2008, 1:38am »
Day 7 of 32
So far so good. I have eaten clean every day and completed at least 32 minutes of exercise. Today, Monday, I did 32 minutes on the stationary bike (again) while watching the Australian Open.
Tip of the Day: Resistance training is a very important aspect to your health and fitness lifestyle. Did you know that more muscle you have, the more calories you burn at rest.
Joined: Oct 2004 Gender: Male Posts: 613 Location: Toronto, Canada
Re: Shaun's 32 Day Fitness Challenge « Reply #8 on Jan 24, 2008, 1:41am »
8 of 32
Day 8 was Tuesday. I know it is late on Wed. or is Thrs now : ) Here is my recap from Tue.
Chest Incline db presses Smith machine flat bench press Seated machine flyes Delts Seated side lateral raieses Upright cable rows Triceps Cable press downs Cable rope press downs
I performed 3 sets of each exercise with the reps between 7-10 on chest, reps between 8-12 on delts, and reps between 10-15 on triceps.
Tip of the Day: Check out my website, www.shaun-campbell.com and go to 'Media'. You will find workouts and explanations in there. Look mainly for Beyond Fitness articles.
Joined: Oct 2004 Gender: Male Posts: 613 Location: Toronto, Canada
Re: Shaun's 32 Day Fitness Challenge « Reply #9 on Jan 24, 2008, 1:44am »
9 of 32
I did the stationary bike for 32 minutes. Nothing more, nothing less... lol.
Tip of the Day: Make sure to always eat breakfast. Eating a healthy breakfast will get you on the right track. Too many people skip breakfast and end up binging at some point in the day. Don't let that be you.
Joined: Oct 2004 Gender: Male Posts: 613 Location: Toronto, Canada
Re: Shaun's 32 Day Fitness Challenge « Reply #11 on Jan 26, 2008, 12:09am »
Day 11 of 32
Today Desmona and I trained Back, Traps, Rear Delts, and Biceps. Here is our workout:
Back Undergrip pulldowns HS seated one arm rows Straight arm pressdowns Rear delts Seated rows using a cable attachment (upper back and rear delts) Rear delt machine Traps Db shrugs Biceps Standig EZ bar curls One arm machine curls
We completed 3 sets of each exercise for a rep range between 8 to 10. However, we went for higher reps on Straight arm pressdowns, Seate rope rows, and Rear Delt machine. Hitting around 12-15 reps.
Tip of the Day: Intensity is key to getting the results you are after. Push yourself beyond your comfort zone when performing your sets. On a scale of 1-10, with 10 being extremly tough, you should be aiming for about 8 to 10 on every set.
Joined: Oct 2004 Gender: Male Posts: 613 Location: Toronto, Canada
Re: Shaun's 32 Day Fitness Challenge « Reply #14 on Feb 8, 2008, 2:13am »
Day 24 of 32 (Thursday)
Hi Everyone,
Sorry I haven't been keeping up to the journalling of the days. Don't worry though... I am right on track. Been riding the bike for 32 minutes on non weight training days. Today I trained chest, delts, and triceps... awesome workout. Feeling good!
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