Goals to lose 20 lbs in 60 days
Diet is key...Biggest problem is caff food
Mon: Back, Bi's and Traps; 25 Minutes of Cardio
Tues: 45 Minutes of Cardio and 15 Minutes of Abs
Wed: Chest, Shoulders, and Tri's; 25 Minutes of Cardio
Thur: 1 Hour of Skipping Rope and Crunches
Fri: Legs, and Forearms; 25 Minutes of Cardio
Sat: 1 Hour of Active Cardio
Sun: Whatever I feel Like, Cardio, abs, catchup...etc.
Sample of a week:
Monday Reps Actual
Exercise
5 minutes on Bike
Deadlift 8x200, 5x230, 3x240, 1x280,
1x280, 1x280, 5x225
T-Bar Row 15, 12
Pulldown 15, 8, 6
Wide Grip Cable Row 15, 12
BarBell Curl 10, 8
Hammer Curl 20, 10
Shrugs
Neck Exercises
20 Minutes on Bike
Tuesday
Exercise
Treadmill 45 Minutes
Crunch
superset Back Ext.
Reverse Crunch
Superset Supermans
Oblique Crunch
superset Reverse Ext.
Wednesday Reps Actual
Exercise
5 Minute Bike Warmup
Bench Press 8x170, 5x195, 3x210, 1x235
1x235, 1x235, 5x200
Decline BB Bench Press 15, 12
Dips 8, 8
Seated Press 15, 8, 6
Front / Rear Raise 15, 12
Skullcrusher 12, 6
Bench Dip F, F
20 Minutes Bike
Thursday
1 Hour of Rope
Crunch and Superman
Friday Rep Actual
Exercise
5 Minute Run Warmup
Squat 8x215, 5x260, 3x280, 1x320
1x320, 1x320, 5x260
Leg Press 15, 12, 10
Lunge 12, 10
Leg Curl 15, 15
Calf Raise 35, 25
Reverse Wrist Curl
Superset Wrist Curl
20 Minutes Treadmill
Saturday
1 Hour of Walk, or Video or Swim
goal for diet #'s:
Cals - 2,638
Protein - 176-220g (22%)
Carbs - 385g (53%)
Fat - 44g (25%)
We'll see how it goes, I'll take measurements later and post them tomorrow. Don't really wanna post that too bad...
Diet is key...Biggest problem is caff food
Mon: Back, Bi's and Traps; 25 Minutes of Cardio
Tues: 45 Minutes of Cardio and 15 Minutes of Abs
Wed: Chest, Shoulders, and Tri's; 25 Minutes of Cardio
Thur: 1 Hour of Skipping Rope and Crunches
Fri: Legs, and Forearms; 25 Minutes of Cardio
Sat: 1 Hour of Active Cardio
Sun: Whatever I feel Like, Cardio, abs, catchup...etc.
Sample of a week:
Monday Reps Actual
Exercise
5 minutes on Bike
Deadlift 8x200, 5x230, 3x240, 1x280,
1x280, 1x280, 5x225
T-Bar Row 15, 12
Pulldown 15, 8, 6
Wide Grip Cable Row 15, 12
BarBell Curl 10, 8
Hammer Curl 20, 10
Shrugs
Neck Exercises
20 Minutes on Bike
Tuesday
Exercise
Treadmill 45 Minutes
Crunch
superset Back Ext.
Reverse Crunch
Superset Supermans
Oblique Crunch
superset Reverse Ext.
Wednesday Reps Actual
Exercise
5 Minute Bike Warmup
Bench Press 8x170, 5x195, 3x210, 1x235
1x235, 1x235, 5x200
Decline BB Bench Press 15, 12
Dips 8, 8
Seated Press 15, 8, 6
Front / Rear Raise 15, 12
Skullcrusher 12, 6
Bench Dip F, F
20 Minutes Bike
Thursday
1 Hour of Rope
Crunch and Superman
Friday Rep Actual
Exercise
5 Minute Run Warmup
Squat 8x215, 5x260, 3x280, 1x320
1x320, 1x320, 5x260
Leg Press 15, 12, 10
Lunge 12, 10
Leg Curl 15, 15
Calf Raise 35, 25
Reverse Wrist Curl
Superset Wrist Curl
20 Minutes Treadmill
Saturday
1 Hour of Walk, or Video or Swim
goal for diet #'s:
Cals - 2,638
Protein - 176-220g (22%)
Carbs - 385g (53%)
Fat - 44g (25%)
We'll see how it goes, I'll take measurements later and post them tomorrow. Don't really wanna post that too bad...