Andy's Try #2

[AMcNeice]

So at some point last year I started one of this things and it quickly fell to the wayside as did everything over the last 9 months or so. Too much School and work put my eating habits to complete crap, so between that and the lack of going to the gym made me ballon.

I'm starting a six days a week program, sans, the week of xmas and nye when I'll just be out of town for 4 of the days and can't get myself into the gym.

The current plan is to do:

Mon &Thurs :
Chest 3 exercises x 4 sets x 10 reps
Bi's: 2 exercises x 4 sets x 10 reps
Cardio: 45 minutes

Tues, Friday:
Back 3 exercises x 4 sets x 10 reps
Tri's: 2 exercises x 4 sets x 10 reps
Cardio: 45 minutes

Weds, Sat
Legs: 4 exercises x 4 sets x 10 reps
Shoulders: 1 exercises x 4 sets x 10 reps
1 Superset x 3 exercises x 4 sets x 10 reps
Abs: 3 exercises x 4 sets x 10 reps.


I'd ideally like to drop 15 pounds to get be right around 165, so the focus is mainly going to be on dropping weight, while trying to get my muscle's back up to what I am used to.


Short Term Goals :
Stay on Cycle when intown for a month
Drop 15 lbs by March

Long Term:
Add Muscle
Keep weight off
Eat Healthy.

[AMcNeice]

Started Back Last Weds But just going from Today Forward:

Legs:
Squats............................................ ...4 x 10 x 135
Stiff Legged Deadlifts ...........................4 x 10 x 95
Leg Press ...........................................4 x 10 x 180 (+ sled)

Shoulders:
Military Press.......................................4 x 10 x 50
Front/Side/Rear Raise SuperSet...............4 x 10 x (15/10/20)

Abs
Machine Thing......................................4 x 10 x 80
Hanging Leg Raise ................................4 x 10
Declinced Situps ..................................4 x 10 x 10

[AMcNeice]

Chest
Flat Bench ......................................3 x 10 x 135
......................................1 x 7 x 135
Incline Bench DB...............................4 x 10 x 40
Pec Dec ......................................3 x 10 x 70
......................................1 x 4 x 70

Bicepts
Alt DB Curls......................................4 x 10 x 20
Preacher Curls .................................4 x 10 x 30 (+ bar)

Cardio

20 Minutes on the Bike
15 Minutes on Treadmill



My chest dies about halfway through the workout, I still have absolutley no muscle endurance so I think I'm going to experience the fatigue probably until the new year.

My legs hurt like a b**ch from yesterdays workout so I spent time on the bike as oppossed to spending all cardio time on the treadmill.

[gcs118]

Not bad at all for having left the gym for some time. I don't think you mentioned age/weight/height? I also noticed you said a 6 week program. I'm sure after you reach your goals, you will set new ones and you won't want to quit after only 6 weeks! Good luck! I'll be stopping by.

[AMcNeice]

Originally Posted by gcs118

Not bad at all for having left the gym for some time. I don't think you mentioned age/weight/height? I also noticed you said a 6 week program. I'm sure after you reach your goals, you will set new ones and you won't want to quit after only 6 weeks! Good luck! I'll be stopping by.

Oopsie, Age = 21, Weight = 182 Height = 5'9"


I mentioned the six week programs as thats a short term goal, it seems that every single time I try to get back at the gym around week 5/6 I seem to lose interest. So I want to make it six weeks this time, then start another six weeks, etc. That way it I just convince myself I have something to work for.

[AMcNeice]

Friday:

Back
Machine ISO Rows ...................................... 4 x 10 x 90
Bent Over Rows DB...............................4 x 10 x 40
Lat Pulldowns ......................................3 x 10 x 120
Lat Drop Set... 1 x 10 x 120, 1 x 10 x 100, 1 x 8 x 80, 1 x 6 x 60 ( dear god that hurt)

Tricps:
Triceps Rope Pulldown ............................. 4 x 10 x 70
Triceps Bar Pulldown ................................ 4 x 10 x 80


Cardio:
30 minutes on treadmill ( 5 minutes walk, 20 minutes run, 5 minutes walk)

Bicepts
Alt DB Curls......................................4 x 10 x 20
Preacher Curls .................................4 x 10 x 30 (+ bar)

Cardio

20 Minutes on the Bike
15 Minutes on Treadmill

[AMcNeice]

Dec. 18, 2004

Legs
Squats............................................ ...4 x 10 x 140
Stiff Legged Deadlifts ...........................4 x 10 x 105
Leg Press ...........................................4 x 10 x 180 (+ sled)

Shoulders:
Military Press.......................................4 x 10 x 50
Front/Side/Rear Raise SuperSet...............4 x 10 x (15/10/20)


Abs
Machine Thing......................................4 x 10 x 90
Hanging Leg Raise ................................4 x 10
Declinced Situps ..................................4 x 10 x 10


The weights flucuated some as I still dont' think I'm hitting the optimal I need to do but I'm still in the feel it out/figure out whats the max 10 rep sets I can pull off. I think a lot of that has to do with just getting back into the thick of things.

Greatly looking forward to having a recovery day tomorrow

[gcs118]

I've heard it's best to keep squats and SLDLs around the same weight, keeping quads and hamstrings of equal strength. Yours aren't too far apart as it is, so I'd try really hard to up the other when you up one. Might not be a big deal now, but you'll be glad you pushed yourself later.

Also, I've noticed you got your hanging leg raise 4x10 both times. I do mine bent knees, might be a little more difficult with legs straight, but you can add weight if they are too easy. Just hold a dumbbell between your feet and make it a little more challenging

Nice job overall though.

[AMcNeice]

I could probably up the weight on SLDL but usually my legs are shaking at that point some I'm trying to keep my base solid. I might alternate between legs and shoulder exercises to give myself some sort of longer rest inbetween the sets.

Missed all of last week, had some car problems and was stuck taking public transportation up until I left town. I leave town on weds evening so I'm going to get in 1 cycle this week .

I'm going to start with my sixweek goal when I'm back in town. Get in shape for my lady for Valetines

[AMcNeice]

December 27, 2004

Chest
Flat Bench ......................................3 x 10 x 135
......................................1 x 8 x 135
Incline DB...............................4 x 10 x 85
Cable Cross OVers (7 high, 7 low)..4 x 14 x 30

Bicepts
Alt DB Curls......................................4 x 10 x 25
Preacher Curls .................................4 x 10 x 30 (+ bar)

Cardio
20 Minutes on the Bike
15 Minutes on Treadmill


Xmas at home with the folks killed me, I feel like i"ve put on about 20 lbs. Mom's cooking has always been a big weakness of mine though.

[gcs118]

Glad to see you're back. I wouldn't sweat the Christmas pounds any, it's the holidays and you should enjoy yourself. And those incline DB presses...did you really do 4x10 at 85 lbs? If so that is very impressive! Just wondering if it is a typo lol.

[AMcNeice]

Oops. I meant to take out the DB and Just leave the bench. Seems I went the other way around. Oops.

I switched out of the DB as it was getting some strain on my shoulder and I feel like I can focus more without having the DB. Spent all morning at the DMV so I got to wait to tonight to get to the gym.

[gcs118]

Gotcha, makes sense now Ah the DMV...a minimum of 2 hours wasted of your life. Gotta love it!

[AMcNeice]

So yah, last week was a bust. Between packing and being out of town I was only able to swing by the gym once. Was really good about my eating habits when I was out of town, guess that's what happens when you're staying in a home that's not your own.

[AMcNeice]

Chest
Flat Bench ......................................2 x 10 x 135
Flat Bench Maching ..........................2 x 10 x 120
Incline Bench ...............................4 x 10 x 85
Cable Cross High/Low.....................4 x 7/7 x 40

Biceps
Alt DB Curls......................................4 x 8 x 25
Preacher Curls .................................4 x 10 x 30 (+ bar)

Cardio

25 Minutes on Treadmill