I got in shape again about one year ago and now after 6+ months out of the gym I am itching to get in even better shape. I am training with a bad back and bad rt shoulder so my routine will have to be higher volume, no failure training and less free weight work.
June 1 2008.
6'1.5''
234lbs
11% BF
Waist: no idea but I was back in 32'' jeans
Upper arm cold a tad over 18''
Quads cold 27 1/4''
Goals: about the same muscle mass but 3% less body fat, so probably 225.
Diet: I will run a 4 week KETO then just count calories after that, I will stay around 2500 cal ED. I will diet as long as it takes, then once I hit my goal I will try to stay around 3000 cal ED to maintain my weight.
Training Program.
Monday
Legs: V-squat or leg press 3x12. Lunges 3x15-20. Hamstring curl 5x10. Calve raise standing 3x12.
ABS: whatever
Tuesday: off
Wednesday:
Back: DB rows 5x10. LPDF 5x12. CGPD 5x8
Biceps: DB curls 4x12. Hammer curls 4x8.
Cardio. 4mph walk 30 post workout
Thursday:
Cardio. 4mph walk 45 to 1 hour on an incline.
ABS: whatever
Friday:
Chest: Incline Machine press 5x12. Incline PD 5x12. Flat Machine press 4x12.
Shoulders: side laterals 5x12, front laterals 5x12. Machine press 3x15 1/2 reps. Shrugs 5x10.
Triceps: Machine Dips 4x10 tri rope ext 4x12
Saturday:
Cardio. 4mph walk 45 to 1 hour on an incline.
Sunday:
Cardio. 4mph walk 45 to 1 hour no incline.
Two pics from last year after my 8 week cut.
June 1 2008.
6'1.5''
234lbs
11% BF
Waist: no idea but I was back in 32'' jeans
Upper arm cold a tad over 18''
Quads cold 27 1/4''
Goals: about the same muscle mass but 3% less body fat, so probably 225.
Diet: I will run a 4 week KETO then just count calories after that, I will stay around 2500 cal ED. I will diet as long as it takes, then once I hit my goal I will try to stay around 3000 cal ED to maintain my weight.
Training Program.
Monday
Legs: V-squat or leg press 3x12. Lunges 3x15-20. Hamstring curl 5x10. Calve raise standing 3x12.
ABS: whatever
Tuesday: off
Wednesday:
Back: DB rows 5x10. LPDF 5x12. CGPD 5x8
Biceps: DB curls 4x12. Hammer curls 4x8.
Cardio. 4mph walk 30 post workout
Thursday:
Cardio. 4mph walk 45 to 1 hour on an incline.
ABS: whatever
Friday:
Chest: Incline Machine press 5x12. Incline PD 5x12. Flat Machine press 4x12.
Shoulders: side laterals 5x12, front laterals 5x12. Machine press 3x15 1/2 reps. Shrugs 5x10.
Triceps: Machine Dips 4x10 tri rope ext 4x12
Saturday:
Cardio. 4mph walk 45 to 1 hour on an incline.
Sunday:
Cardio. 4mph walk 45 to 1 hour no incline.
Two pics from last year after my 8 week cut.
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