Well, I guess I couldn't stray from journal-land for too long. Too many people care around here for me to not post what's going on.
Only goal right now is to get leaner. I've cleaned up my diet considerably, added some cardio, and things are starting to progress. No real set "program" right now, but I figured this might be a good time to work on lagging bodyparts and cut back on the overdeveloped parts a bit while I'm in a caloric deficit.
I'm lifting 3 days currently, and 3-4 days cardio.
I'll play catch-up for the past week in this post.
Sunday 6/10/07:
15 minutes treadmill 3.5% incline, 3.5mph
30 minutes elliptical Lvl 5 intervals
30 minutes stairmill Lvl 5 intervals
Monday 6/11/07:
Sumo Deadlifts (60 sec RI's)
135 - 15
225 - 15,14,11
Static DB Lunges (60 sec RI's)
40's - 8,8,8
Leg Extensions (60 sec RI's)
125 - 12,12,9
Tuesday 6/12/07
15 minutes treadmill 3.5% incline, 3.5 mph
30 minutes stairmill lvl 5 intervals
Wednesday 6/13/07
Flat BB Bench (90 sec RI's)
45 - 15
135 - 15
225 - 11,10
275 - 6
WG Pullups (90 sec RI's)
BW - 6,6,6,6 (10 second negative on last one)
Seated DB Shoulder Press (90 sec RI's)
50's - 12,12,11
Bent Over DB Rows (90 sec RI's)
100's - 10,10,10
Skull Crushers (45 sec RI's)
66 - 12,9,7
Face Pulls (60 sec RI's)
170 - 15,12,11
Thrusday 6/14/07
15 minutes elliptical lvl 5
30 minutes stairmill lvl 6 intervals ++
I threw in some facepulls on Wednesday cuz now that I'm getting leaner I can see my rear delts are laggin a bit. Today will be squat day because my legs are lagging as well, in size and in strength.
SO basically.
Sunday = cardio
Monday = Deadlifts and quad aux.
Tuesday = cardio
Wednesday = push/pull upper
Thrusday = Cardio
Friday = Squats and hammy aux.
Saturday = cardio/day off
Only goal right now is to get leaner. I've cleaned up my diet considerably, added some cardio, and things are starting to progress. No real set "program" right now, but I figured this might be a good time to work on lagging bodyparts and cut back on the overdeveloped parts a bit while I'm in a caloric deficit.
I'm lifting 3 days currently, and 3-4 days cardio.
I'll play catch-up for the past week in this post.
Sunday 6/10/07:
15 minutes treadmill 3.5% incline, 3.5mph
30 minutes elliptical Lvl 5 intervals
30 minutes stairmill Lvl 5 intervals
Monday 6/11/07:
Sumo Deadlifts (60 sec RI's)
135 - 15
225 - 15,14,11
Static DB Lunges (60 sec RI's)
40's - 8,8,8
Leg Extensions (60 sec RI's)
125 - 12,12,9
Tuesday 6/12/07
15 minutes treadmill 3.5% incline, 3.5 mph
30 minutes stairmill lvl 5 intervals
Wednesday 6/13/07
Flat BB Bench (90 sec RI's)
45 - 15
135 - 15
225 - 11,10
275 - 6
WG Pullups (90 sec RI's)
BW - 6,6,6,6 (10 second negative on last one)
Seated DB Shoulder Press (90 sec RI's)
50's - 12,12,11
Bent Over DB Rows (90 sec RI's)
100's - 10,10,10
Skull Crushers (45 sec RI's)
66 - 12,9,7
Face Pulls (60 sec RI's)
170 - 15,12,11
Thrusday 6/14/07
15 minutes elliptical lvl 5
30 minutes stairmill lvl 6 intervals ++
I threw in some facepulls on Wednesday cuz now that I'm getting leaner I can see my rear delts are laggin a bit. Today will be squat day because my legs are lagging as well, in size and in strength.
SO basically.
Sunday = cardio
Monday = Deadlifts and quad aux.
Tuesday = cardio
Wednesday = push/pull upper
Thrusday = Cardio
Friday = Squats and hammy aux.
Saturday = cardio/day off