I need a new journal. Recently found out I was diabetic so eating cleaner is a necessity now, rather than an option. Goal 1 is to lose about 30-35 lbs. and be healthy enough to not need meds for sugar control. I weighed 205 a couple, three weeks ago when i started this again. Goal 2 is to get stronger. Goal 3 is to be leaner with more muscle mass. Unique concept, I know
My cardio has been walking 40 minutes and doing a little shadow boxing on the treadmill. I don't like to run and had a broken ankle and sisemoid bone in foot last year. Throwing some punches helps keep my hr up in a good zone while still walking. The evolution of this may be to hang a speedbag over the treadmill.
My split is going to be Push-Pull-Legs. I've been through push and pull once. Legs will be tomorrow. It looks like this:
Upper Body - Push
Flat DB Press - 3 x 10
Machine Flys - 2 x 10
Dips - 3 x 10
DB Lateral Raises - 3 x 10
Tri Pushdown Machine - 2 x 10
Tri Cable Pushdowns - 3 x 10
notes: I have some overhead and incline pressing issues with left shoulder (pain) so i haven't done them. I'll probably mix up the tri work with some free weight extension type stuff.
Upper Body - Pull
Straight Arm Cable Pulldowns - 3 x 10
Pullups - 3 x 10
Machine Row - 3 x 10
Face Pulls - 2 x 10
EZ Bar Curls - 3 x 10
Shrugs - 3 x 10
notes: should deads go here?
Legs
Squats - 2 x 8; 2 x 5
Leg Extensions - 2 x 10
Seated Leg Curls - 3 x 10
Calf Raises - 3 x 15
notes: may alterante squats or extensions with 45 degree sled each week.
Core Work on cardio days.
Ok, suggestions are certainly welcomed on the split. Anything looks out of line or missing, let me know.
My cardio has been walking 40 minutes and doing a little shadow boxing on the treadmill. I don't like to run and had a broken ankle and sisemoid bone in foot last year. Throwing some punches helps keep my hr up in a good zone while still walking. The evolution of this may be to hang a speedbag over the treadmill.
My split is going to be Push-Pull-Legs. I've been through push and pull once. Legs will be tomorrow. It looks like this:
Upper Body - Push
Flat DB Press - 3 x 10
Machine Flys - 2 x 10
Dips - 3 x 10
DB Lateral Raises - 3 x 10
Tri Pushdown Machine - 2 x 10
Tri Cable Pushdowns - 3 x 10
notes: I have some overhead and incline pressing issues with left shoulder (pain) so i haven't done them. I'll probably mix up the tri work with some free weight extension type stuff.
Upper Body - Pull
Straight Arm Cable Pulldowns - 3 x 10
Pullups - 3 x 10
Machine Row - 3 x 10
Face Pulls - 2 x 10
EZ Bar Curls - 3 x 10
Shrugs - 3 x 10
notes: should deads go here?
Legs
Squats - 2 x 8; 2 x 5
Leg Extensions - 2 x 10
Seated Leg Curls - 3 x 10
Calf Raises - 3 x 15
notes: may alterante squats or extensions with 45 degree sled each week.
Core Work on cardio days.
Ok, suggestions are certainly welcomed on the split. Anything looks out of line or missing, let me know.