Beginning Stats:
Height: 5’9"
Weight: 249 LB
BF%: 30% +
1/02/09
Cardio
AM: 40 Min. Liss, fasted
PM: 20 MIn. moderate pace following weight training.
Weight Training
Upper Split
DB Bench 40x8, 45x8, 45x8
DB Flys 20x10, 25x8, 25x8
Cable Rows, 80x10, 90x8, 90x8
Lat Pulldowns 90x8,90x8, 90x8
DB Shoulder Press, 30x10, 35x8, 35x8
Straight bar curls, 55x8, 65x8, 65x7
Tricep Push down, 80x8, 80x8. 80x8
1/03/09
AM: 40 minutes LISS, fasted.
No weight training for the day.
The first two-three weeks will be a break in period with the weight training. I intend to work up to the program that Thibs had Bartl use for his transformation.
Diet will be similar, however I will have limited carbs post work out
Training update for 01/04/09
Squats: 135x10, 185x5, 185x5, 185x5
Leg curls, 45x8, 55x8, 55x8
Leg ext. 55x8, 55x8,55x8
Seated clvs. raises, 85x12, 85x12, 85x12
There is room for moving up in all the weights. Next upper/lower split days I will be increasing weight and might add and extra set.
Cardio:
am 40 min LISS, fasted
Post weight training: 15 min, moderate intensity.
Traveling for business the next two days. If I can find somewhere to lift, I will do a total body workout one day.
If not, cardio only.
Back from my business trip. No place to lift, but I did get in 30 - 40 minutes of LISS every morning. Diet was OK.
Back to the weights tomorrow.
Last weeks workouts. Training for fat loss.
1/19/09
Super sets, 1 minute rest between exercises
Dead Lifts, 185 x 8, 8, 5
T-Pushups 12, 12, 12
3 minutes rest
Stepups, 12, 12, 12, reps each leg.
Cable Rows, 90 x 10, 100 x 8, 100 x 8
HITT
Stationary bike. 1 min sprint, 3 minute recovery. X 3
5 minute cool down.
1/22/09
Front Squats, 135 x 10 for 3 sets
Incline bench, dumb bells, 60 x 10, 10, 8
3 minute rest, then
Romanian Deadlifts, 135 x 8 for 3 sets
Lat pull downs, 110 x 10 for 3 sets
HITT
Stationary bike. 1 min sprint, 3 minute recovery. X 3
5 minute cool down.
1/24/09
Super sets same as above.
Dead Lifts, 135 x 12, 12, 12
T- pushups 12, 12, 12
3 minutes rest
Stepups, 10, 10, 10, reps each leg.(Holding 25# plate)
Military Press, 95 X 8, 5, 5.
No cardio.
Began Rippetoe’s Starting strength program 3/3/09
working sets were:
Squats, 185, 3 x 5
Bench, 185, 3 x 5
Dead lifts, 225, 1 x 5