I have worked out on and off for about the last 4 years. Always seem to hit it hard for awhile and then fade out. I'm making this log to help hold my self accountable and start getting the real results I want. My goals are to lean up considerably as I am 6'1" and weigh 231.5 lbs. as of this morning. Not sure what my body fat percentage is but it is no where near good. Any feed back, recommendations, or constructive criticism is welcomed !
Train 6 days a week Sunday-Legs, Mon-chest, Tues-biceps, Wed-Triceps, Thur-back, Fri-shoulders, Sat-off. Try to get cardio in at least 4 times a week, but want to try and shoot for 5.
Flat Bench 12x195,10x205,8x215,6x225
Decline Bench 4x6x225
Incline Bench 4x10x150
DB Bench 4x10x65
I failed on the last 2 sets on flat bench with 7 and 4 reps. Incline and DB bench I did not perform as well as I wanted. I will stick with these weights on flat,incline, and db bench 1 more week and move up in incline 5-10 lbs.
Cardio 30 minutes on eliptical level 2
Standing BB curl 80x12,85x10,90x8,95x6
Preacher curl 80x12,85x10,90x8,95x6
Seated alt. DB curl 30x20,35x18,40x16,45x14
Standing DB hammer curl 30x20,35x18,40x16,45x14
Concentration curl 4x10x20
Close grip BP 4x15x165
French press 4x15x70
Decline skull crushers 4x10x65
Bench dips 4x20xBW
Really need to hit the cardio the next 4 days, cutting down carbs and calories has got me dragging a little
Pull ups 4x10xBW
One arm DB rows 4x10x90
Row machine parallel grip 4x10x150
Lat pull downs 4x10x130
Back extensions 4x12x35
Cardio 30 min 2.45 miles on elliptical
Military press(horrible at this) 14x105,12x115,10x125,8x135
Side raises 4x10x20
Incline bench 2-hand front raises 4x10x50
Always have lagged in the shoulders compared to everything else. Work out was good. I need to keep at it now on shoulder day to make some good improvement.
Cardio 30 min
Cardio 30 min elliptical
Standing calf raise 185x4x10
BB shrug 185x4x15-20
DB shrug 50x10,55x10,60x10,65x10,70x10,75x10,80x10,85x10 20 second rest between sets
A few knee surgeries and bad knees have me starting light and movimg slowly with leg workouts. I also haven't put a lot of effort into them for any extended amount of time so it's something I need to change this time around.