Group: General Fitness & Exercise

General Fitness & Exercise
Created: 2011/12/31, Members: 382, Messages: 54581

Various general exercise related discussions. Find out what it takes to reach your fitness goals through daily effective exercise. With so many options we try to find out what works best.

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Opinions on my work out schedule...

racejmac
racejmac
Posts: 5
Joined: 2005/08/13
United States
2005/08/29, 01:18 PM
I'm 35 and I just started this regimen about 7 weeks ago.

I'm 6'4" and my weight was 240 when I started. My goal was to get to aroun 205lb or so...

I'm at 215 right now and feel good. No loss of energy or strength...

I would like some opinions on the program I have implemented including thoughts on my diet...

I'm consuming around 1800 - 2000 calories per day with the exception of my Cheat Meal...



Monday:
Bench press: Incline Flys; Incline Dumbell Press
8 @ 135# ______ 10@ 20 warm up 8 @ 35#
6 @ 145# ______ 8 @ 25# X3 6 @ 35#
4 @ 155# ______ 4 @ 35 # fail ___
2 @ 165# X 2 fail ____ ____

Dumbell Sholder Press Incline Triceps Extensions Lateral Raise with dumbelss
8 @ 30# X 3 fail 8 @ 25# X 3 fail 8 @ 20# X3

ABS 40 incline sit ups X 3


Tuesday: 60 min. on bike or Elliptical


Wednesday:
Zotterman Curl Incline Dumbell Curl Standing Dumbell hammer curl
10 @ 25# warm up 10 @ 30# X 3 fail 12 @ 30X 3
10 @ 25# X 3 fail Alternate Preacher Curls

Lat Pulldown One Arm Row Seated bar Pull back (bar bell row)
15 @ 50# wide 8 @ 50 x 3 8 @ 80#
10 @ 70# wide 6 @ 90#
8 @ 80# X 2 narrow 2 @ 110
15 @ 80 X1 narrow

ABS

Thursday:
Speed bench… 95# x 3 10 times… (one rep every second with 30 second rest between sets)
60 min. on bike or Elliptical


Friday:
Lunge Seated Leg Press Squats
12 @ 2-30 X 3 8 @ 60#X 3 10 @ 30# x 3
ABS

Saturday:
60 min. on bike or Elliptical
Breakfast: 3oz. Oatmeal, with dried fruit.
Mid morn. Tryoplex meal bar
Lunch : Big Salad/ with tuna or fruit
Mid Aftenoon: Same as midmorning
Dinner: Lean Chicken and Baked potato, no butter! Fresh vegetable
One hour after evening workout drink a meal replacement ( Myoplex )
Do not eat for one hour after Cardio work outs…
One cheat meal once a week…
racejmac
racejmac
Posts: 5
Joined: 2005/08/13
United States
2005/08/29, 01:20 PM
My cut and paste did not work real well...

I don't know how to edit... sorry...