Vick’s 21-Day Challenge

Hey guys,

So I have about a week left in this 21 day-challenge since I took a week off in the middle for spring break. It has been going great. The change to my diet has been one of the best parts of this program. I have found that I have been able to maintain my weight better. Before it would change daily but now I am slowly and steadily seeing an increase in my weight. The new diet helps me to have more sustained energy throughout the day. I no longer crash and am much more alert and focused throughout the day. It is incredible what a balanced diet can do for a person.

Here is what my actual program looks like.

Day 1:

BB Deadlift 4 sets of 10 reps
DB Bent Over Row 4 sets of 10 reps
Assisted Pull-ups 4 sets of 10 reps
Prone IYTW
Plank 2 sets of 1 minute at 1 minute rest

Day 2:
Squat 4 sets of 10 reps
DB Over Head Press 4 sets of 10 reps
Resisted Push Up 4 sets of 10 reps
External Rotation Pulls 3 sets of 10 reps
Cobra 2 sets of 1 minute at 1 minute rest

Day 3:
Single Leg Lunge 4 sets of 10 reps
DB Bent Over Row 4 sets of 10 reps
Kneeling Lat Pulldowns 4 sets of 10 reps
Prone IYTW
30 second Plank/30 second Cobra 2 sets of 1 minute at 1 minute rest

The idea behind it was to increase the overall endurance and strength of my whole body while lifting. I may not be gaining weight as quickly as I had hoped but I know that I am much stronger than I was at the beginning of this program. I have doubled the weight in every single one of my lifts since day one. My legs are visibly larger and stronger than the beginning, which is great. Overall this program has been a good starting point for me and my strength training. I am very pleased with the results and I plan on continuing to strength train now that I have the fundamentals and basics down. I feel confident that I can take what I have learned and continue to make improvements.

Vick’s 21 day challenge
What’s up everyone! I’m Chris and I’m the new marketing and sales intern at Prevail Conditioning. I have decided to start a 21 day challenge for myself. Basically this is me wanting to improve on my over all strength, fitness, health and knowledge on all of these subjects. Currently I’m 6’1” 155-160lb and 23 years old. I love to play basketball so being fit is a huge part of that. As far as conditioning and cardio goes I’m pretty solid. But I am definitely lacking in the strength and size department.
In order to address some of these issues I have started training with one of Prevail Conditioning’s new trainers Justin. To start we set some challenging yet realistic goals for this challenge. Essentially I want to increase my overall strength and endurance when training as well as improving my posture. Numbers wise my goal is to increase my weight from 155lbs to 170lbs while still maintaining good functional movement. In other words I want to get big but not be like those monsters at the gym who can’t even touch their back.
Justin also went over some basic nutrition with me. We went through my diet for the previous 3 days and determined what I needed to change in order to have the best chance to reach my goals. Due to the amount of intense running and overall exercise that I do on a daily basis from basketball we determined that I am not eating nearly enough. Here is a photo of my diet over the last 2 days as well as some notes from Justin on what we can change and add in.

Justin then took me through some basic movement tests to determine what muscles/parts of my body are strong/moving correctly and which ones need improvement. From this test Justin was able to create a training program specific to my needs as well as some stretching/foam rolling exercises. I’m looking forward to starting this new program and seeing what kind of progress I can make!



Prevail Conditioning