Yanger
Registered
Hello folks, new to the boards and I'm glad to see all the support you all give. I really enjoy the information, advice and humour that you lend to the sport and general fitness.
Starting a journal here because it's time for me to get a couple things in order and I could really use a sounding board and accountability a journal like this provides.
Current State: Soft, Sad, Out of Shape
Age: 32
Height: 5'7"
Weight: 181 lbs
Neck: 16"
Chest: 44"
Waist 36"
Biceps: 13" (Not sure if they even rate as a sling shot)
Thighs: 19"
Calves: 14.5"
BF: No idea (need to get it measured but I know its probably really bad)
Goals:
I have no measurement goals, I just want to increase strength and LBM, reduce BF/Flab and improve overall physique. My confidence and energy has sucked over the past year (that's how long its been) and it's time to get that back.
Personally, I have six week old twins in the house and I want to be a better physical role model. Plus I can really use something to divert all this stress too lol.
I've been trolling around the past week and I think I have a good idea on the type of training regimine I should start and this is what I've started as of today.
I'll be trying 3 on 4 off with light cardio/abs on off days
Day 1:
Chest/Tri
Flat Bench 3 sets 6-8
Incline Dumbell Press 3 sets 6-8
Flat Machine Bench Press 3 Sets 6-8
Incline Machine Press 3 Sets 6-8
Skull Crush 3 Sets 6-8
Pushdown 3 Sets 6-8
Reverse Grip Pull down 3 Sets 6-8
Day 2: Rest Cardio/Abs (Light)
Day 3: Back/Bi
Seated Row 3 Sets 6-8
Bent Row 3 Set 6-8
Dumbell Row 3 sets 6-8
Barbell Curl 3 sets 6-8
Alt. Dumbell Curl 3 Sets 6-8
EZ Bar Curl 3 Sets 6-8
Concentration Curl 3 sets 6-8
Day 4: Cardio/Abs (heavy)
Day 5: Legs/Shoulders:
Leg Press 3 sets 6-8
Leg Curl 3 sets 6-8
Leg Extension 3 sets 6-8
Calf Raises
Lunges (every other leg day)
Military Press 3 sets 6-8
Upright Row 3 sets 6-8
Single Arm Dumbell Press 3 sets 6-8
Day 6: Cardio/Abs (light)
Day 7: Cardio/Abs (Heavy) maybe Golf
I know the actual workout elements and lifts are going to change as my body adjusts, but I need to start somewhere....if there are suggestions to what I'm starting please beat me up here because when it comes to being serious in the gym, yeah I'm the FNG. Bear in mind this is me starting from ground zero, but that doesn't mean I'm going into this with a anything is better than nothing mentality.
Oh what have I not mentioned...oh yeah Diet. Well needless to say it's been pretty bad. (see post about eating a batter dipped deep fried Hostess apple pie in the nutrition forum heh) But its not all that bad. I don't get anywhere near the protien I should and I get way too many carbs. I'm definitely gonna need to supplement with whey powder and really cut carbs. I've read the articles and I have a better idea where to start.
Supplements:
Need advice and I'm researching...but already planning on fish oil, a multi, and probably a thermo (VPX redline).
Well if you read all this thanks, and I look forward to getting to know you all.
In the imortal words of Cartman, "Follow you dreams, I'm living proof, BEEFCAKE, BEEFCAKE!
Starting a journal here because it's time for me to get a couple things in order and I could really use a sounding board and accountability a journal like this provides.
Current State: Soft, Sad, Out of Shape
Age: 32
Height: 5'7"
Weight: 181 lbs
Neck: 16"
Chest: 44"
Waist 36"
Biceps: 13" (Not sure if they even rate as a sling shot)
Thighs: 19"
Calves: 14.5"
BF: No idea (need to get it measured but I know its probably really bad)
Goals:
I have no measurement goals, I just want to increase strength and LBM, reduce BF/Flab and improve overall physique. My confidence and energy has sucked over the past year (that's how long its been) and it's time to get that back.
Personally, I have six week old twins in the house and I want to be a better physical role model. Plus I can really use something to divert all this stress too lol.
I've been trolling around the past week and I think I have a good idea on the type of training regimine I should start and this is what I've started as of today.
I'll be trying 3 on 4 off with light cardio/abs on off days
Day 1:
Chest/Tri
Flat Bench 3 sets 6-8
Incline Dumbell Press 3 sets 6-8
Flat Machine Bench Press 3 Sets 6-8
Incline Machine Press 3 Sets 6-8
Skull Crush 3 Sets 6-8
Pushdown 3 Sets 6-8
Reverse Grip Pull down 3 Sets 6-8
Day 2: Rest Cardio/Abs (Light)
Day 3: Back/Bi
Seated Row 3 Sets 6-8
Bent Row 3 Set 6-8
Dumbell Row 3 sets 6-8
Barbell Curl 3 sets 6-8
Alt. Dumbell Curl 3 Sets 6-8
EZ Bar Curl 3 Sets 6-8
Concentration Curl 3 sets 6-8
Day 4: Cardio/Abs (heavy)
Day 5: Legs/Shoulders:
Leg Press 3 sets 6-8
Leg Curl 3 sets 6-8
Leg Extension 3 sets 6-8
Calf Raises
Lunges (every other leg day)
Military Press 3 sets 6-8
Upright Row 3 sets 6-8
Single Arm Dumbell Press 3 sets 6-8
Day 6: Cardio/Abs (light)
Day 7: Cardio/Abs (Heavy) maybe Golf
I know the actual workout elements and lifts are going to change as my body adjusts, but I need to start somewhere....if there are suggestions to what I'm starting please beat me up here because when it comes to being serious in the gym, yeah I'm the FNG. Bear in mind this is me starting from ground zero, but that doesn't mean I'm going into this with a anything is better than nothing mentality.
Oh what have I not mentioned...oh yeah Diet. Well needless to say it's been pretty bad. (see post about eating a batter dipped deep fried Hostess apple pie in the nutrition forum heh) But its not all that bad. I don't get anywhere near the protien I should and I get way too many carbs. I'm definitely gonna need to supplement with whey powder and really cut carbs. I've read the articles and I have a better idea where to start.
Supplements:
Need advice and I'm researching...but already planning on fish oil, a multi, and probably a thermo (VPX redline).
Well if you read all this thanks, and I look forward to getting to know you all.
In the imortal words of Cartman, "Follow you dreams, I'm living proof, BEEFCAKE, BEEFCAKE!