I think i might as well give this a try.
goals: 1. get my abs back 2. possibly break into single digits in BF%
I was in really good shape last fall, but took the winter off. Bad Idea!.
I have been back to lifting in the gym for about a month, strength is coming back quick but cardio is my weakness so its time to step it up. My diet is on point for me, the wife is responsible for that one. She's awesome. Im trying to talk her into doing this also. I will keep this updated and take pictures of my fat ass this afternoon. I hope a Korean newspaper will do. LOL
Last edited by ParadiseCup; 04-13-2011 at 05:20 PM.
Reason: add photos
My weight lifting schedule doesnt fall on to specific days during the week. it goes like this.
Firstly I start the gym of with ABS... I hate doing them because my core is weak now, so i knock them out as soon as i get there. My core workout differs from day to day. Sometimes I do what my wife does sometimes i do my own. my core workout usually lasts about 10-20 min (workout time). It will be getting longer as i progress.
For every muscle group i do atleast 4-5 exercises. Each exercise existing of 3 sets of 10 or 12 reps. I also make sure that all variations and angles of the muscle are being exercised.
Chest / Triceps
Back / Biceps
Legs / Shoulders
My cardio schedule has been inconsistent up to this point. But this is how its going to go.
2-4 mile run 3 times a week in the am before shift
spin class 1-2 times a week.
I have set this schedule up to be consistent without breaks. I do take one every so often when unexpected things arise. It works out best this way for me.
^ What's the formula for the neck/waist bf calculation?
My neck is sub-15 and I have wiiiiide hips, so that calculation always had me at, like, 75% bf.
I'm asking them to do my bf at Gold's with one of thos handheld gadgets. It's either an Omron or a Tanita? Probably spelled those wrong.
I have an omron that has a wired handheld that detaches from the base unit - it measures from both areas at the same time along with weight, etc. I think it's a bit better than the normal versions as far as accuracy, but I can test once and then a second time 1 minute later and it can be off as much a 1 point. 14% to 15% in 60 seconds does not put my mind at east too much.
Started my day off with a 2 mile cycle ride to work.!
My diet today... was on point. ingested approx 200G of clean protein. Had 5 meals about to have a post workout protein shake with my aminos. So ill be at 260G of protein after its all said and done. After a 13hr shift, i hit the gym pretty hard.
Today was Back and BIs. Started with ABS... did two iterations of one of our ab workouts (approx 10 min) and then moved on to BIs . Completed 4 exercises (each 3 sets of 8-10 reps) whichever i could squeeze out. Then hit the ABS again ( 2 more iterations). Followed on to Back. Only did 3 exercises, but made them count!!!.
Took the long way home after the workout, approx 2.5 miles cycle ride. Its the only way i can squeeze a little cardio in on work days. lol. Its a shame that i have to sleep. Ughhh!
Well its time for a liquid dinner and a shower. See you again tomorrow.
The last couple days have been a little shitty. Diet has been goin awesome! yesterday went for shoulders and legs.... tweaked an old shoulder injury so i had to call it quits early as to not exacerbate the injury further. Went in today to start the routine over with chest, tris and abs. Workout went well with little shoulder aggravation. so, tomorrow should be close to the norm. Im feeling like im plateauing but I must keep pushing. The Wife, on the other hand, is f*ckin gonna be shredded by the end of this... watchout!
Just finished a great back/biceps/abs workout. Took a day off yesterday to let the shoulder recoup and played host to a housewarming party. My diet stayed on cue since i was playing host/cook and everyone else ate up all the bad dishes that we cooked. I did drink a couple monster/vodkas but other than that... I held strong.
Im getting stronger and stronger with every day that passes but the wife is a phenom. She keeps me pushing harder! Current weight is 218. Trying to get down to 195-200lbs. Tomorrow is shoulders and legs. Doin legs first and gonna take it easy on shoulders this go around. time for some zzzzz's
Just got home, completed legs and shoulders today. ABS to start. Im getting better at them now, it reminds me of how it used to be so easy. Legs were awesome. Im stackin weight on my squats and ill be back to old standards in no time. Completed 5 leg exercises today (each 3 sets of 10) then moved on to shoulders. Only did 3 exercises cause time was running short and I dont want to push the shoulder injury. It should be back to normal in a couple weeks as long as i take it easy. Now its time for protein shake/ shower/ bed, just to start it all over tomorrow.
Alright... so the last week has been hectic. work and gym have been difficult but i have been able to manage. my diet has been healthy it has just been hard to intake the proper amount of protein. I just dont have the appetite for it... uggh. just got done with a back and biceps workout. got a good pump. tomorrow is cardio and legs and shoulder.. time for bed!!!
shoulder, legs and abs. jogged mile afterwards. workouts after a 13 hour shift are starting to take their toll. luckily the schedule is changing soon and the workouts will be before work... i think this will be much better. Im trying to stay motivated but... Im starting to lag.... its time to kick it into over drive.. I think im gonna start focusing more on cardio and abs to cut down a little... we will see.
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I havent logged much lately. I have been super busy but I have been able to maintain my time in the gym. I have lowered my caloric intake for the past couple weeks to cut down. Hopefully i can make some awesome progress. I will post midway pics shortly