Hey all, been lurking for quite some time now. First off i have to say this site may have too much information! Lots of great stuff and advice.
I’m in the Air Force and almost 6-weeks ago decided to get my ass back into shape. The two biggest things I have done so far is clean up my diet (eating six times a day also) and stop drinking Code Red Mountain Dew…I was drinking 6-12 a day…every day for about a decade.
I’m 6’2" and currently weight about 190 pounds. About six weeks ago I weighed 200…a bad 200. I had a 42" waist, which is now 38" and decreasing weekly (i tape only once a week to keep my sanity).
i want to work on building a little mass and getting cut but right now i keep losing weight.
Anyways, i started with a total body workout, but i found it exhausting and it took damn near an hour and a half to complete. I’ve since went to a split three days a week. However i feel this is not enough so i figured i would post what i’m doing and take any feedback from whomever wants to give it.
Interval training for 2-miles (takes me about 17-18 minutes)
3x10 dumbell shrugs
3x10 lat pull downs
3x10 lying t-bar row
3x10 seated cable rows
3x10 BB drag curl
3x10 DB hammer curls
3x10 DB curls
ABS work is 3 supersets of the following
crunch X 30
bent leg knew raise X 25
oblique v-ups X 30 (each side)
bridge (30-45 seconds)
supermans x 20
same cardio as Monday
3x10 flat bench (smith machine)
3x10 incline bench (smith machine)
3x10 hammer strength machine
3x10 low pulley crossovers
3x10 low pulley front delt raise
3x10 external rotations
3x10 reverse grip tricep extension (cable)
3x10 dip machine
3x10 overhead cable pulldown
same ab work as Tuesday
either straight run for 2 miles or back to the interval training for 2 miles
3x10 seated leg curl
3x10 lying leg curl
3x10 leg press
3x10 lying squat (low back issues right now)
3x10 leg extension
3x15 calf work on leg press machine
3x15 standing calf raise machine
same ab work as Tuesday and Thursday
Sunday is an off day
i plan on sticking to this for about 6-weeks (i just started this split this week) and then mixing up the exercises.
any thoughts? major flaws? wasted exercises?
thanks in advance…your country appreciates it!