First, I want to give you guys a little background information.
I’m 18 years old 6’0" 165lb, before this year I would eat crap, that is eat noting the entire day come home from school, eat sweets, and a big dinner. I would do this every day. I wasn’t involved in any sports, basically I did noting.
Finally in Decmeber of last year I decided to change my life completly. I would change my diet and get a lot more exercise. It’s been almost a month and a half and I have done just what I said I would do. I now eat 4-5 times a day and most of the time my meals include vegetables and fruits.
For breakfast I eat some high fiber cereal with 2% milk followed by an apple or bannana and a 1/2 cup of spinach. I then drink whey protein with water and fish oil.
Next comes lunch, I eat a sandwich with 2 slices of whole wheat bread, mayo, spinach, apple or bannana, one slice of chicken breast, and provolone cheese.
Some time later I will post my diet for a full day because I don’t want my post to be too long. So, how is my breakfast and lunch?
My workout is 3 days a week, M W F. I try to do at least 8 reps but no more than 12 and I start with a warmup set which is 50% of a real set. If I do 12 reps in my first set than on the next workout day I start with my 2nd set weight and add more weight my next set.
This is when I started:
Workout:
January 2, 2006
weight(lb) x reps
Bench:
Set 1: 52 x 8
Set 2: 58 x 8
Upright Row - shoulders
Set 1: 20 x 12
Set 2: 26 x 10
Barbell Bent-over Row - back
Set 1: 26 x 12
Set 2: 30 x 10
Barbell Close Grip Bench Press - Triceps
Set 1: 30 x 12
Set 2: 36 x 9
Dumbbell Curl - Biceps
Set 1: 20 x 8
My workout for today: February 10, 2006
weight(lb) x reps
Bench:
Set 1: 76 x 10
Set 2: 80 x 6
Upright Row - shoulders
Set 1: 40 x 10
Set 2: 46 x 8
Barbell Bent-over Row - back
Set 1: 50 x 11
Set 2: 56 x 9
Barbell Close Grip Bench Press - Triceps
Set 1: 56 x 10
Set 2: 30 x 8
Dumbbell Curl - Biceps
Set 1: 20 x 10
Set 2: 23 x 7
Squats - Quads
Set 1: 36 x 12
Set 2: 40 x 10
Abs:
Bicycle Exercise: As much as I can do x 3 sets
How do you guys think I’m progressing? Too slow? Anything I should change? Add? Subtract? Please some feedback/advice.