I have been out of the loop for a little while due to school and work kicking my ass, but I have been able to get a couple of lifting sessions in lately and wanted to put my stats and goals up here so everyone could keep me honest.
And to give me motivation :chuckles:
Current Stats :
Weight - 182 (just weighed myself tonight)
Height - 5' 8" (not looking to get taller anytime soon)
Body Fat - 13.8
Max Bench - 280
By my calculations, since June (at 151 lbs & 6.7% bf) I have gained 17 lbs of muscle and 14 lbs of fat (most of the fat coming in the last month or so with not lifting and eating like crap)
My Goals (by March 1st):
Weight - 190
Body Fat - 10
Max Bench - 315
Here is my current routine to accomplish my goals other than a whole lot of eating
Chest/Tri's:- Warm Up Set: 10 Reps @ 145
- Bench Press:
- 12 Reps @ 195
- 10 Reps @ 205
- 8 Reps @ 215
- 6 Reps @ 225
- 4 Reps @ 235
- 2 Reps @ 245
- Burn Set @ 255
- Tri Extensions [Laying Down, Dumbbell, each]
- 10 Reps @ 25
- 10 Reps @ 25
- 10 Reps @ 25
- Chest Butterflies [Laying Down, Dumbbell, each]
- 10 Reps @ 55
- 10 Reps @ 55
- 10 Reps @ 55
- Tri Extensions [Standing 90 Degree, Dumbbell, each]
- 10 Reps @ 25
- 10 Reps @ 25
- 10 Reps @ 25
- Chest Frontal Raises [Standing, Dumbbell, each]
- 10 Reps @ 25
- 10 Reps @ 25
- 10 Reps @ 25
- Overhead Tri Extensions [Sitting, Dumbbell]
- 10 Reps @ 55
- 10 Reps @ 55
- 10 Reps @ 55
- Incline Bench Press [Dumbbell, each]
- 10 Reps @ 70
- 10 Reps @ 70
- 10 Reps @ 70
- Dips (soon to be weighted)
Back/Bi's/Shoulders
- Standing Regular Curl[Dumbbell, each]
- 10 Reps @ 35
- 10 Reps @ 35
- 10 Reps @ 35
- Lateral Raises[Dumbbell, each]
- 10 Reps @ 25
- 10 Reps @ 25
- 10 Reps @ 25
- Preacher Curl[Dumbbell, each]
- 10 Reps @ 40
- 10 Reps @ 40
- 10 Reps @ 40
- Shoulder Shrugs[Dumbbell, each]
- 10 Reps @ 90
- 10 Reps @ 90
- 10 Reps @ 90
- Standing Regular Curl[Barbell each]
- 10 Reps @ 55
- 10 Reps @ 55
- 10 Reps @ 55
- Upright Rows[Dumbbell, each]
- 10 Reps @ 55
- 10 Reps @ 65
- 10 Reps @ 75
- Hammer Curl[Dumbbell, each]
- 10 Reps @ 40
- 10 Reps @ 40
- 10 Reps @ 40
- Military Press[Dumbbell, each]
- 10 Reps @ 55
- 10 Reps @ 55
- 10 Reps @ 55
Legs and Cardio- Ski Season 45-50 reps
h:
Sorry for the long post, I thought maybe that some of you out there that have seen my transformation over the last 3 years or so that finally wanted to take the leap and get in shape, these exercises would help you. However, I dont not recommend trying to start out at this weight
Feedback welcome as always, everyone else wanting motivation post in here, I will keep you honest
