Getting Serious…

It’s been a little over 2 years since I graduated. For that first year, between personal issues and letting things and people get to me that I shouldn’t have I checked the scale at the end of 2012 and I weighed 295lbs. I said a long time ago if I ever let that happen I’d either take myself out or bust my ass and do something about it. So I’ve been working out off and on for about the last year or so. Since then I’ve lost about 45lbs. I hit a snag a couple months ago with a chest injury but now that it’s healed this is what my current routine is as of this month. I’m gonna start periodically start posting these since I’m going to start tracking progress being more strict to my routine. 

Workout Routine - 9/14

Sunday:

Rest Day - Light Cardio

Monday: 

Cardio - Exercise Bike - 1HR

Tuesday:

Chest and Tris:

  • Flat Bench 3 sets of 10-12 reps (180lbs)
  • Incline Bench 3 sets of 10-12 reps (135lbs)
  • Machine Flys - Pyramid (Start at 110lbs for 15 reps)
  • Tricep Pulldowns 3 sets of 12-15 reps
  • Tricep Dips - 3 sets of 12-15 reps
  • Chest Dips - Pyramid

Abs:

  • Weighted Crunch 4 sets of 15reps
  • Oblique Twists 4 sets of 15 reps on both sides
  • Side Raises 4 sets of 15reps (45lbs)

Wednesday: 

Cardio - Exercise Bike - 1HR
Abs - light

Thursday:

Back, Biceps, and Shoulders:

  • Lat Pulldown - Wide Grip - Pyramid (Start at 100lbs for 15reps)
  • Lat Pulldown - Close Grip - Pyramid (Start at 100lbs for 15reps)
  • Seated Row - Close Grip - Pyramid (Start at 100lbs for 15 reps)
  • Seated Row -  Wide Grip - Pyramid
  • Rear Delt Cross - Pyramid
  • Shoulder Press - Pyramid (Start with 90 for 12-15reps)
  • Preacher Curls - 10-12 reps for 3 sets
  • Upright Rows into Shoulder Raises - SUPERSET x 3 - 8-12reps 
  • Hammer Curls - 10-12 reps for 3 sets
  • Shrugs - Pyramid - Start at 50lb dumbells for 15 reps
  • Seated Shrugs - 3 sets for 10reps

Abs:

  • Weighted Crunch 4 sets of 15reps
  • Oblique Twists 4 sets of 15 reps on both sides
  • Side Raises 4 sets of 15reps (45lbs)

Friday: 

Cardio - Exercise Bike - 1HR

Saturday:

Legs:

  • Leg Press/Calf Press SUPERSET: Warm-Up sets (2 sets of 315) Pyramid up a plate per set (Current 500lbs for 4 sets of 15reps)
  • Leg Curls - Pyramid from 90lbs for 15 reps
  • Leg Extensions - Pyramid from 110lbs for 15reps
  • Hip Abduction - Pyramid from 110 for 15reps

Abs:

  • Weighted Crunch 4 sets of 15reps
  • Oblique Twists 4 sets of 15 reps on both sides
  • Side Raises 4 sets of 15reps (45lbs)

Let me know if you have any opinions. 

Just in case you happen to give a fuck fitlife washthe3rd

norr11:

Mammoth Chair is a modern winged armchair, handcrafted from oak wood, with a seat and back from the same compression mould. With a focus on creating a clean and minimalistic chair, the Mammoth is both iconic and comfortable.