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Ok....so i have been lazy for a couple years now and have over the last month started eating better and working out again. For the last three weeks I have been doing p90x to get the blood pumping and to get back in the swing of things (Sure i'll get crap for this). I do not have a gym membership, however i do have a ton of a dumbells, curl bar, squat rack, 3 position bench, olympic bar, pull up bar, and some other small misc items. So keep that in mind when recomending me excersises. My goals are to cut without losing too much muscle before upping the calories a few hundred above maintenance and continue lifting. I want to stay in cardiovascular shape as well as do heavy lifting, more importantly i want to be limber and flexible. So, if i lose a pound a week for 20 weeks i should be ready to up the cals and get too increasing my muscle mass (slowly...no hurry here). Currently i am 28 year old 5'7" male weighing 172.....best guess is 20 ish percent body fat....no clue really.
Now, i have read through the stickies and mixed it with past experience and i decided on doing a full body routine since i have never done one before. Used to do more of a split type routine i guess. Here is the sample week i am considering.
Day 1: Plyometrics (P90x - I understand people rip on this but i want to do it for the cardiovascular aspect to gain stamina, plus it's kinda fun and difficult)
Day 2: Full Body Workout A (Standard chinups, Squats 3x8, Bench Press 3x8, DB SLDL 2x10, Single arm DB rows 3x10, YTWL, Incline DB curls 3x10)
Day 3 : Yoga (P90x - gets blood pumping and great for flexibility)
Day 4: Full Body Workout B (cg underhand chinups 2x max, deadlifts 3x8, tricep nosebuster 2x10, wide grip chinups 2 x max, seated db press 3 x8, split squats-2 x20 ish, chair dips with weights (2 x max) , possibly add something depending on how long this takes.
Day 5: Kenpo X (More or less an off day but an hour of cardioish moves)
Day 6: Full Body Workout A or B alternating weeks
Day 7: X Stretch and Ab ripper x (p90x( (once again....love this for flexibility and something to do, the ab ripper should show me how well the dead and squats are improving my core plus it is a good core workout in itself)
Well, once your done ripping on me for incorporating dvd's into my workout. Let me know if the full body workouts are ok or need some tweaking. Any and all input on changes will be appreciatied. Thanks all!
Oh....i plan on eating bt (1800-2200 calories a day depending on if the rate the weight is falling off and how i feel), one ish pound a week is fine and i will be using Fitday.
Now, i have read through the stickies and mixed it with past experience and i decided on doing a full body routine since i have never done one before. Used to do more of a split type routine i guess. Here is the sample week i am considering.
Day 1: Plyometrics (P90x - I understand people rip on this but i want to do it for the cardiovascular aspect to gain stamina, plus it's kinda fun and difficult)
Day 2: Full Body Workout A (Standard chinups, Squats 3x8, Bench Press 3x8, DB SLDL 2x10, Single arm DB rows 3x10, YTWL, Incline DB curls 3x10)
Day 3 : Yoga (P90x - gets blood pumping and great for flexibility)
Day 4: Full Body Workout B (cg underhand chinups 2x max, deadlifts 3x8, tricep nosebuster 2x10, wide grip chinups 2 x max, seated db press 3 x8, split squats-2 x20 ish, chair dips with weights (2 x max) , possibly add something depending on how long this takes.
Day 5: Kenpo X (More or less an off day but an hour of cardioish moves)
Day 6: Full Body Workout A or B alternating weeks
Day 7: X Stretch and Ab ripper x (p90x( (once again....love this for flexibility and something to do, the ab ripper should show me how well the dead and squats are improving my core plus it is a good core workout in itself)
Well, once your done ripping on me for incorporating dvd's into my workout. Let me know if the full body workouts are ok or need some tweaking. Any and all input on changes will be appreciatied. Thanks all!
Oh....i plan on eating bt (1800-2200 calories a day depending on if the rate the weight is falling off and how i feel), one ish pound a week is fine and i will be using Fitday.
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