Back to the old routine finally!
The biggest pointer I can offer on workouts is do what is intense FOR YOU. Lift weights that are challenging FOR YOU.
When I see dudes benching 225#, I can feel so weak, but then I remember that I'm still just beginning and the weights I'm using are working!
Pull-ups: 1 set x 12 reps
Scap Pull-ups: 1 set x 5 reps (hold for 5 seconds)
BB Bench Press: 1 set @ 155# to failure 2 sets @ 135# to failure 1 set @ 95# to failure
Rotator Cuff DB External Rotations: 3 sets x 12 reps (15 x 2 = 30#)
Rotator Cuff DB Internal Rotations: 3 sets x 12 reps (15 x 2 = 30#)
Incline Curls: 3 sets to failure (25 x 2 = 50#)
BB Standing Calf Raises: 3 sets x 15 reps @ 255# 1 set x 15 reps @ 215# 1 set x 15 reps @ 165#
BB Squats: 3 sets x 5 reps @ 255# 1 set x 8 reps @ 215# 1 set x 12 reps @ 165#
Overhead Press: 1 set to failure (40 x 2 = 80#) +drop-sets 1 set to failure (30 x 2 = 60#) +drop-sets ** SUPER-SET ** DB Rear Delt Flyes: 1 set to failure (35 x 2 = 70#) +drop-sets 1 set to failure (30 x 2 = 60#) +drop-sets
Chest Dips: 1 set to failure @ +45# 1 set to failure (no weight) ** GIANT-SET ** Sarcoplasmic Spider Curls: 2 sets to failure (30 x 2 = 60#) ** GIANT-SET ** Knee Raises: 2 sets x 25 reps
Lat Pull-down Machine: 3 sets x 8 reps @ 200# 1 set to failure @ 90#
EZ Bar Curls: 1 set to failure @ 90# +drop-sets 1 set to failure @ 70# +drop-sets 1 set to failure @ 50#
Pec Deck Machine: 2 sets x 8 reps @ 130# 1 set to failure @ 100#
|
71.7 kg
Lost so far: 0 kg.
Still to go: 0 kg.
Diet followed: Reasonably Well.
|
|
4121 kcal
|
Fat: 135.65g | Prot: 209.62g | Carbs: 530.53g.
Breakfast: Malt-O-Meal Blueberry Mini Spooners, Nabisco Chewy Chips Ahoy! with Reese's, Valu Time 1% Low Fat Milk. Second Breakfast: Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Creamy Vanilla, V8 V-Fusion Peach Mango, Optimum Nutrition Micronized Creatine Powder. Elevenses: Winco Foods 1% Low-Fat Chocolate Milk, Isopure Zero Carb Protein Isolate (Creamy Vanilla), Now Sports Carbo Gain, Coffee (Brewed From Grounds). Dinner: Valu Time 1% Low Fat Milk, Olive Garden Breadsticks, Olive Garden Pasta e Fagioli, Fat Boy Cookies 'N Cream Ice Cream Sandwich, Olive Garden Giant Four-Cheese Stuffed Shells with Shrimp. Supper: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...
|
|
3848 kcal
|
Exercise:
Yard Work (gardening) - 1 hour, Watching TV/Computer - 8 hours and 30 minutes, Sleeping - 7 hours and 30 minutes, Grocery Shopping - 45 minutes, Cooking - 15 minutes, Driving - 2 hours and 30 minutes, Weight Training (Bodybuilding) - 1 hour and 45 minutes, Housework - 15 minutes, Resting - 1 hour, Showering - 30 minutes. more...
|
steady weight
|