Hello all! New member here. Just wanted to give everyone a little info on myself and at the same time open myself for suggestions. I am 31 5'8/185. I have always been in pretty good shape without working out, but about a week ago I took a look in the old mirror and was disgusted at what I saw. What was a 29" waist just a few years ago has gone to a 38" waist. It made me realize that I need to do something. I have worked out off and on for the past few years, but never really had the motivation to stick to it. Well, now I have it.
My gym membership started today. I measured all my "vitals" before I started so I could track my progress and will be happy to update everyone as I go. Here is the dirty: wt 185 Chest: 41 Gut: 38 Bicep: 11 Neck: 15.5 forearm:9 THigh: 19. BodyFat: 24.5%. I know...it sounds bad, but I am determined to fix what I have broken. Realizing that the main culprit in my demise is beer, I have taken that out of my diet with the exception of an occasional treat. Also, after some research on this board and a few others I have started taking an ALA/milk thistle supplement to help purge my liver. The workout I am going with for now (once again open for discussion) is:
day 1: CHest/Tri
Flat bench 3x10
incline 3x10
decline 3x10
dumbell fly 3x10
close grip bench 3x10
pulldowns 3x10
tricep extensions 3x10
pullovers 3x10
day 2: back/bi
seated row 3x10
wide/regular/narrow pulldowns 2x10 each
back extensions
*I know my back workout needs some help. It never seems like I get a good workout on my back
dumbell curls
bar curls
Need more exercises here
Day three: legs and shoulders
military press
dumbell raises 3x10 to side and to front
dumbell presses
leg extensions
leg curls
hack squats
Every day I finish off with abs. Days one and three are hard days and day two is a little lighter. Then, I give the sauna 15-20 mins to get all the toxins out. I plan on doing cardio in the mornings and lifting in the early/mid afternoon. I have decided on a high protein, low carb/fat diet eating 5 small meals a day. The right diet seems to be the source of some controversy but I think this is what most people are suggesting. So, there it is. I am open to suggestions and comments.
My gym membership started today. I measured all my "vitals" before I started so I could track my progress and will be happy to update everyone as I go. Here is the dirty: wt 185 Chest: 41 Gut: 38 Bicep: 11 Neck: 15.5 forearm:9 THigh: 19. BodyFat: 24.5%. I know...it sounds bad, but I am determined to fix what I have broken. Realizing that the main culprit in my demise is beer, I have taken that out of my diet with the exception of an occasional treat. Also, after some research on this board and a few others I have started taking an ALA/milk thistle supplement to help purge my liver. The workout I am going with for now (once again open for discussion) is:
day 1: CHest/Tri
Flat bench 3x10
incline 3x10
decline 3x10
dumbell fly 3x10
close grip bench 3x10
pulldowns 3x10
tricep extensions 3x10
pullovers 3x10
day 2: back/bi
seated row 3x10
wide/regular/narrow pulldowns 2x10 each
back extensions
*I know my back workout needs some help. It never seems like I get a good workout on my back
dumbell curls
bar curls
Need more exercises here
Day three: legs and shoulders
military press
dumbell raises 3x10 to side and to front
dumbell presses
leg extensions
leg curls
hack squats
Every day I finish off with abs. Days one and three are hard days and day two is a little lighter. Then, I give the sauna 15-20 mins to get all the toxins out. I plan on doing cardio in the mornings and lifting in the early/mid afternoon. I have decided on a high protein, low carb/fat diet eating 5 small meals a day. The right diet seems to be the source of some controversy but I think this is what most people are suggesting. So, there it is. I am open to suggestions and comments.
