Regeneration into BEAST MODE

Ok so since I’m on a big Doctor Who kick right now (yes I’m a geek) I titled part of this entry based on something that the Doctor does towards the end of his time: regenerate.

Brief Geek Lesson: when the Doctor “regenerates” it’s when he is mortally wounded. It allows him a chance to “start over” so to speak. He does not forget anything that has previously happened, but it’s a completely “new” person.

Now I’m not saying that I’ve been mortally wounded.. not at all. The idea though of “regenerating” and “starting over” but not losing any of what you’ve previously done was an interesting connection I thought I could use for this entry to explain how I’m handling this transition.

With that being said here’s the plan for the next 90 days starting with the measurements for progress.

All previous progress will be saved, but will not be “counted” (It’s kind of like the “regeneration” part of this) other when I look at myself at the end of the program. I will continue to measure the same things that I have been measuring: weight, BMI, W/H Ratio, Body Fat %, Chest, Arms, Hips, Waist, Thighs, Calves, Forearms, Shoulders, and Neck. Now I will be adding to this more progress photos other than the front relaxed and side relaxed pose. Since I will be adding DDP Yoga I will also being adding the “strengh and flexibility” progress photos that are recommended with his program.

These photos are:

  • Picture 1: Straight-On Full Body. Face Forward. 
  • Picture 2: Profile Full Body.
  • Picture 3: In profile, straighten your legs and fold forward. Do not bend your knees, Do Not strain your back.
  • Picture 4: Looking straight at the camera, get in as much of a catcher position as you can. Squat as low as you feel comfortable but your feet should be flat on the ground.
  • Picture 5: Sitting on the ground reach forward and touch your toes. Go as deeply as you can comfortably. Do Not bounce or strain your back.
  • Picture 6: Balancing Leg Lift. First try to do it from a standing position. You can use either hand/leg. Try to grab your foot and lift it as high as you can to your side.

These starting photos will be embarassing, but I have to do it. I have to start this program off on the right foot. Once I take the photos I will post them to the facebook page in an album. I’ll then take new photos at 30 days, 60 days, and 90 days. We’ll see how my flexibility is by the end of it.

Now as for the actual program is why I put the term “Beast Mode” in the title. This is going to be very daunting, but it should work and get me closer to my goal if I don’t hit the goal while doing it.

First off I will be changing a large part of my cardio workouts in to the DDP Yoga program since a lot of cardiovascular work is already built in to it. I will continue my running but not as much until I get myself dug in to the yoga program.

The rest of the program will be a new weight training program. I received help from a friend with advice on how he had lost fat but gained muscle, Roger Lockridge. He developed a program that involved lifting weights 5 days a week and cardio 6 days a week. He also gave me information about supplements he took and nutrition, but I’m not sure if that diet will work for me. Now the tricky part with doing this and the yoga is that in the later part of the yoga program it has exercises to do on Sunday, which according to his program is a complete rest day. So instead I will have some weeks when I have a workout to do 7 days for that week (not for the majority of the program). This mish mash of two programs is going to be the part that hopefully kicks my body in to high gear.

As for nutrition I will continue to “fine tune” things and I will try to have a “clean day” after my “cheat day” to detox myself. I tried that the last few weeks and I did see some progress in the right direction. Now I just need to turn that in to a habit.

As for the weight training, the first 4 weeks is ” less reps, more weight”. He hasn’t told me what’s after that, but I’m presuming that it’s probably to increase the reps. I’ll find out at a later date on that. The cardio workouts should be done at a different time than the weight workouts (like cardio in the morning and weights at night) but due to my schedule with work when I am the opening manager I will have to do the alternate plan which is to do my cardio right after the weight training. Now I had heard that doing cardio after the weights can cause you to “lose your gains” but I’m not really going for “gains” right now. Once I hit my personal goals I’ve set, THEN I may change to get gains.

So without further adieu…

Sundays – Rest Day

  • Majority will be rest days. 5 weeks of the program will have the DDP Yoga “Fat Burner” workout on it.

Monday – Shoulders & Abs/DDP Yoga

  • Side Lateral Raises
  • Standing Military Press
  • Front Two-Dumbbell Raise
  • Bent Over Low-Pulley Side Lateral
  • Decline Crunches
  • Saxon Side Bend
  • Hanging Leg Raises
  • Plank

DDP Yoga

  • One workout (changes based on week)
 Tuesday – Arms (Biceps & Triceps)/Cardio
  • Chin ups
  • Hammer Curls
  • Barbell Curls
  • Decline Hammer Curls
  • One-dumbbell triceps extension
  • Lying Tricep Extension
  • Tricep Pushdown – Rope Attachment
  • Cable Rope Overhead Triceps Extension


  • 45 minutes treadmill run
 Wednesday – Legs/DDP Yoga
  • Barbell Squats
  • Barbell Deadlift
  • Leg Extensions
  • Reverse Leg Curls
  • Calf Press On the Leg Press Machine

DDP Yoga

  • One workout (changes based on the week)
 Thursday – Cardio
  • (Depending on weather) “Cross-Country” run around neighborhood or 45 minutes on treadmill
Friday – Chest & Abs/DDP Yoga
  • Incline Bench Press
  • Bench Press
  • Decline Bench Press
  • Cable Crossover
  • Decline Crunches
  • Saxon Side Bend
  • Leg Raises
  • Plank

DDP Yoga

  • One workout (changes based on week)
Saturday – Back & Traps/Cardio
  • Barbell Bent-Over Row
  • Face Pull
  • Row Grip Lat Pull-Down
  • Seated Cable Row
  • Barbell Shrug
  • Standing Dumbbell Upright Row
  • Dumbbell Shrug
  • Upright Cable Row


  • 45 minute treadmill run

So like I mentioned in the title, Beast Mode is definitely going to have to be “ON” for this 90 day challenge! Now the DDP program does go one week past 90 days, so to remain honest I will post photos at the 90 day mark, then consider the last week of the DDP program part of the “shock week” I’ll most likely do after this is done.

Well wish me luck with this program and come back to the blog tomorrow as I will have hope the next part of Motivation Monday – Faith.


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