Background:
Been lifting weights for six years now. Bulked from 145 to 220 then cut back down to 145. I am at 145 now at about 12% bf or so. I do not lift for strength as I have aortic stenosis, which is a heart condition. I have done every split/routine/workout under the sun. I am used to lifting weights 5-6x per week, so this progream will be a change of pace for me.
I will be following Frank Zane’s program in his training book. It offers an entire year of training. I will be posting progress pictures throughout the thread. Hopefully I can throw some up tomorrow as I started the program off today.
01182013
warm-ups not included
Full body
leg extension
165 x 10
lying leg curl
60 x 12
back squat
185 x 10
leg press (strange leg press machine as you are pushing the weight straight out)
225 x 10
standing calf raise
225 x 25
seated calf raise
110 x 15
toe press on leg press machine
205 x 15
lat pulldown
120 x 10
incline dumbbell press
60’s x 10
dumbbell curl
30’s x 10
dumbbell shrug
75’s x 12
straight bar triceps pushdown
120 x 10
seated low row
144 x 10
hanging knee raise
10
10
10
10
10
crunch
10
10
10
10
10
one milk walk to the gym and one mile walk back home. tomorrow is an off day on the calendar, but ill be biking and doing a little bit of sprints on it
01192013
20 mins of exercise biking ranging from 1-14 resistance
10 mins of light pedaling at level 3 on exercise bike
10 mins of HIIT intervals on exercise bike
1 mile walk to gym and 1 mile walk back home
01202013
warm-ups not included
leg extension
180 x 10
lying leg curl
70 x 10
leg press (strange leg press machine as you are pushing the weight straight out)
240 x 10
back squat
165 x 10
standing calf raises
235 x 15
seated calf raises
140 x 15
toe press on leg press machine
240 x 15
lat pulldown
132 x 10
incline dumbbell bench press
65’s x 10
seated low row
156 x 10
dumbbell shrugs
80’s x 10
dumbbell curl
30’s x 10
straight bar triceps pressdown
120 x 10
dumbbell fly
35’s x 10
hanging knee ups
3x15
crunches
3x15