Hey all-
I’m not a beginner to these forums or to lifting in general, but I am a beginner at losing weight. I used to be pretty into it (305 bench, 320 front squat, 470 deadlift), but I started to golf a lot (college golfer) and just started to get lazy. I was originally 215-220 when I hit all these numbers at 6’2". Over the summer, I dieted down to 204, but when I came back to school I got busy and lazier in the gym.
I just thought I’m gonna post my pictures, diet, and workouts here and get some advice from people. I’m not working out tomorrow, just running in the morning. I’m gonna be doing Waterbury’s TBT also. Thanks in advance for the help!
Morning
Took 2 HOT-ROX
Went and Ran:
0-6 min: Walk at 4.0 mph
6-10 : Run at 6.0 mph
10-12 : Run at 6.5 mph
12-14 : Run at 7.0 mph
14-16 : Run at 5.0 mph
16-17 : Run at 7.0 mph
17-18 : Run at 6.0 mph
18-20 : Walk at 3.5 mph
245 Calories burned
I plan on doing swimming, ellipticals, sprints, or types of interval training for my cardio…not just always running.
WORKOUT
WEEK 1
Workout 1 3x5 60 s
Workout 2 3x8 90 s
Workout 3 2x15 120 s
WEEK 2 ? Same Parameters, Antagonist Training
WEEK 3
Workout 1 4x5 60 s
Workout 2 4x8 90 s
Workout 3 3x15 120 s
WEEK 4 ? Same Parameters, Antagonist Training
WEEK 5
Workout 1 2x18 120 s
Workout 2 2x8 60 s
Workout 3 2x12 90 s
WEEK 6 ? Antagonist Training
WEEK 7
Workout 1 3x18 120 s
Workout 2 3x8 60 s
Workout 3 3x12 90 s
WEEK 8 ? Antagonist Training
WEEK 1
Chest Back Quad Lower Back Biceps Deltoids
WEEK 2
Chest Back Quad Deltoids Lower Back Biceps
WEEK 3
Deltoid calves hamstrings chest back bicep
WEEK 4
Deltoid Bicep Back Chest Hamstring Calves
WEEK 5
Quads deltoids Lower Back Bicep Tricep Back
WEEK 6
Bicep Tricep Deltoids Quads lower Back Back
WEEK 7
Chest Lower Back Quads Calves Deltoids Bicep
WEEK 8
Deltoid Bicep Calve Quad Lower Back Chest
2/27
Shoulder Press
25x10
45x5
60x8
65x6,6
70x5!! Pretty good for not doing this in like 2 months
Leaning Lateral Raises
20x10,10,10
Straight Bar Hitlers
45x8,8,8
DB Curls
20x25,25,25
ss w/ straight bar curls
65x8,8,8
Hammer Curls
35x8,8,8
ss w/ OH Tri Ext
20x10,10,10
Close Grip Bench
135x5,4,3,2,1 (8 second rest between)
Afterwards, Ran for 12 minutes at about 5.5 mph
Burned 150 calories
Not going to have time to workout today, but this morning:
Interval Training (each speed is for a minute)
3.8 mph
5
3.8
5.5
3.8
6
3.8
6.5
3.8
7
3.8
7.5
3.8
8
3.8
8.5
3.8
9
5.5 for 2 minutes
250 calories burned (20 minutes total)
3/8/09
Walk at 3.0 for 4 minutes
Run for Half Mile at 6.5 mph
Run for .25 m at 7.1
Run for .25 at 8
Run for 6 min at 9 deg. incline at 5.2 mph
Close Grip Bench
165x5,5
175x5
60 s rest
Wide Grip Chins
Bwx5,5,5
DB SHould Press
65x5,5,5
Concentration Curls
25x10,10,10
Shrugs
175x15,15,15
ss w/ one armed shrugs
65x8,8,8
HIIT
Walk for 2 minutes
Run for 45 sec at 8.6 mph
Walk for 45 sec at 4.2 mph
DO THIS FOR ABOUT 6 MINUTES
Run for 1 minute at 8.5 mph
Run for 30 sec at 5.1 mph
DO THIS FOR 10 MINUTES
Run for 30 sec at 7.0 mph
Walk for 1 min at 4.0 mph
ABS!!
My brother has this training coach for college baseball, and I’m doing his AB workout. I’m really hoping to get down to 205ish by the end of school…maybe I’ll actually see abs for once in my life!!!
This Morning, Two HOT-ROX and then:
Walking for 30 minutes at 4.2 mph using various elevations (7.0-10.5)
503 Calories Burned!
Workout later
3/11
CLose Grip Bench
175x8,8
180x8
Chin Ups
BW x8,8,8
Shrugs
185x10,10,10
DB ss w/
45x20,20,20
Shoulder Press
60x8,8,8