countryboy

Background: Dieting / etc since mid January.. Cardio started in Feb. Lifting for 6 weeks (did so in a prior life).. You can see my journal for specifics on weight / BF % etc.. will post "end of phase I" tomorrow after I take all the measurements..

Just finishing my first round (Phase I) and planning the next step. For the past 6 weeks, I did whole body workout 1 set (3 weeks).. then same workout for 2 sets each exercise (3 weeks)..
Now it is time to turn it up a notch.

Here is the game plan.. let me know what you think.. will be starting it in a week or so (when I come back from vacation..)

Thanks in advance.

Phase II (April, 24 - June, 30)


Goal - Overall
- Lose weight (fat)
- General Health
(I want to be happy when I look in the mirror) *I stole this from someone else.. same as the routine

Specific
- weigh less than 200 lbs by July 1st. (current 219)
- Body Fat less that 20 % by July 1st. (current ~25%)

Final goals:
- Weigh 175 lbs. with less than 15% bf.
- As this gets near, the weight / BF% is subject to change...


Focus
1. Diet - 40/40/20 split of carb/protein/fat [2300 - 2400 calories currently adjust as needed for BW]
2. Weights - 3 day split, various days (evenings) two on/one off, one/one, etc. no more than 2 off
3. Cardio - 20 mins cardio post weight workout, treadmill, interval.
4. General Health - Morning (wake up) walk prior to eating. 2 - 4 miles


Looking to implement "steady state" cardio (morning walks) every day for general health.
Amp'ing up the weights with a split routine

~ 9 week plan
- will vary exercises between DB / Bar for variety
- will change exercises as needed
- Each will include 3 sets: wu / intensity / volume


day 1 - (Chest / tri / shoulder)
- split the reps with a varied # (8 X 4 X 10 - 12)
Flat Bench
DB Flies
Raises (side or front?)
DB Press
Cable push down
Cardio - Interval


day 2 - (Legs / Abs)
- split the reps with a varied # (10 X 6 X 12 - 15)
Squats
Leg Press
Dead Lift (or rack pulls?)
Calf raises (2 X 25)
Abs Upper
Abs Lower
Cardio - Interval


day 3 - (Back / bi)
- split the reps with a varied # (8 X 4 X 10 - 12)
Barbell Row
DB Row
Lat Pull Down
Curls
Pull Ups
Cardio - Interval



First set light weight (50%?), warmup set.
every workout, try to increase weight for middle set, (if # goes additional 2, increase next w/o)
last set, go to {almost} failure to determine if weight is correct, too many reps, increase weight.
After 2-3 weeks, go for 1 rep maxes as possible.
Reset weight for each exercise to higher % as capable.

-Dennis