APRIL 1ST, 2009 - DAY 1 OF 25 THAI BOXING TRAINING IN

BANGPLEE THAILAND

APRIL 25TH 2009 - DAY 25 OF 25 THAI BOXING TRAINING

IN BANGPLEE THAILAND 

PHASE ONE  (6 months)

By January 7th, 2011 I will weigh 290 lbs. (1 pound a week).

By January 7th, 2011 I will be able to perform 36 boxer pushups inside 2 minutes.

By January 7th, 2011 I will be able to perform 33 situps inside 1 minute.

By January 7th, 2011 I will be able to run 1 mile in 9:32 min, and 3 miles in 30:16 min.

By January 7th, 2011 I will have a current body fat percentage of 29.5% or less.

By January 7th, 2011 I will be able to bench 75% of my body weight for 10 reps.

By January 7th, 2011 I will be able to squat 75% of my body weight for 10 reps.

By January 7th, 2011 I will be able to perform 10 unassisted bar dips.

By January 7th, 2011 I will be able to perform 2 pullup and 3 chinups.

 PHASE TWO  (1 year) 

By July 7th, 2011 I will weigh 264 lbs. (1 pound a week).

By July 7th, 2011 I will be able to perform 62 boxer pushups inside 2 minutes.

By July 7th, 2011 I will be able to perform 46 situps inside 1 minute.

By July 7th, 2011 I will be able to run 1 mile in 8:11, and 3 miles in 26:11.

By July 7th, 2011 I will have a current body fat percentage of 23% or less.

By July 7th, 2011 I will be able to bench 100% of my body weight for 5 reps.

By July 7th, 2011 I will be able to squat 100% of my body weight for 5 reps.

By July 7th, 2011 I will be able to perform 16 unassisted bar dips.

By July 7th, 2011 I will be able to perform 5 pullups and 7 chinups. 

 PHASE THREE  (1 year 6 months)

By January 7th, 2012 I will weigh 238 lbs. (1 pound a week).

By January 7th, 2012 I will be able to perform 88 boxer pushups inside 2 minutes.

By January 7th, 2012 I will be able to perform 59 situps inside 1 minute.

By January 7th, 2012 I will be able to run 1 mile in 6:51, and 3 miles in 22:06.

By January 7th, 2012 I will have a current body fat percentage of 16.5% or less.

By January 7th, 2012 I will be able to bench 125% of my body weight for 10 reps.

By January 7th, 2012 I will be able to squat 125% of my body weight for 5 reps.

By January 7th, 2012 I will be able to perform 24 unassisted bar dips.

By January 7th, 2012 I will be able to perform 13 pullups and 15 chinups.

PHASE FOUR  (2 years)

By July 7th, 2012 I will weigh 212 lbs. (1 pound a week).

By July 7th, 2012 I will be able to perform 114 boxer pushups inside 2 minutes.

By July 7th, 2012 I will be able to perform 72 situps inside 1 minute.

By July 7th, 2012 I will be able to run 1 mile in 5:30, and 3 miles in 18:00.

By July 7th, 2012 I will have a current body fat percentage of 10% or less.

By July 7th, 2012 I will be able to bench 150% of my body weight for 5 reps.

By July 7th, 2012 I will be able to squat 150% of my body weight for 10 reps.

By July 7th, 2012 I will be able to perform 30 unassisted bar dips.

By July 7th, 2012 I will be able to perform 21 pullups and 25 chinups.