I would like some advice to what I am doing. First of all, I work out to be healthy. Im looking to stay fit and in shape. I would also like to gain some muscle though. My routine is as follows:
Monday: 10 min run to the gym. Lift Quads (leg press, squat, quad extensions), shoulders (21's, shrugs, press) and back (pull ups, rows, and lat pull) i will then do 50-100 situps and push ups. 10 minute run back home.
Tuesday: 20-30 minute jog. Lift chest (dumbell incline and
flat bench press, machine press, peck deck), hamstrings (extensions and russian extensions) tri's (dips with 35lbs, rope pull downs, over head extensions)
50-100 situps and pull ups. Play Two hockey games.
Wedensday: Off, but play a little hockey and sometimes go biking.
Thursday: 20-30 Minute jog. Lift Biceps and abs. Biceps I do swiss ball curls, hammer curls, rope pulls, pull ups) abs, situp routine,
russian twists.
Friday: 10 minute jog to gym and after gym. Repeat Monday lift.
Saturday: Sometimes off, sometimes jog 20-30 minutes.
Sunday: Jog 20-30 minutes. 50-100 situps and pushups.
- all lifts are 3x10 or until failure. Not too heavy not too light.
Once or twice a week I play quarterback on my flag football team. I eat healthy, but I dont count calories. I dont eat fast food but sometimes eat dessert. How is this plan? If i skip a day, will I gain weight? What foods are good to eat with this? Should I be guilty if I eat something that is high in fat? Reason being is, I working out 2 years ago and have lost about 50 lbs of crap fat. I went from about 220 to 165. I want to stay between 165 and 175, but want to know if that is obtainable and what needs to be done to keep it like that.
Thanks!
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