I don't deadlift, my back is shit and those movements hurt me. I use the reverse ab platform thing and just use my body weight for that motion.
Monday i do push.
bench 4 sets
45s 12
+25s 10
+10s 9
2 45s 8
incline
45's 10x3 i don't up the weight here usually because my shoulder has something wack with it. I could do more but going higher hurts
i work the bench up 1 notch every set
then i do 1 set of military presses in the rack usually with 35s, again, the shoulder holds me back
then back flat again with a narrow grip and 45s for more of a tricep push, 1 set
decline dumbells
50s 12, 10 10
i don't up here because I don't have a spotter and the first push up from rest is hard for me over this weight and i don't feel like eating a dumbbell
flyes
machine because my form sucks with dumbbells
145/160/175 12/10/10
dips, assisted
I use the assist bar so i can get full sets in. usually around the 30lb helper mark
12/10 narrow grid, 12/10 wide grip (the handels move on the machine)
then i do chest throw overs... i don't know what the real name for it is. lay on bench with one dumbbell in both hands, straight arms up, roll it back over your head and back up again. works the chest and gets a nice stretch in. usually just do 30 lbs here, it's more about the stretch.
Then do a round on the cable machine. various push exercises to hit the little muscles more than anything.
Then it's carido time. I've been using this arc trainer thing at the gym lately, it's pretty bad ass. It's like a skier/stepper/elepitcal all in one. Has good interval programs. Usually go for 45 to 60 min and burn 700+ indicated calories.
Then i do a round of planking, bicycles, and stretching to cool down and hit the abs.
Tuesday is pull day
assisted pull ups,
again, i'm fat so if i want to blast out a set i need the bar. I think i use about 40lbs help.
8/8 on regular grip
10/10 on the inside grip (rotates hands in)
biceps, dumbell curls and cheater bar mixer
30x12 bells, 50x10 cheater, 35x10 bells, 60x10 cheater, 35x8 bells, 60x8 cheater
rows, 45x3x10
lat pull downs
110x3
run 1 mile for cardio (i hate running on treadmills)
ab machines/roman chair/etc day
wed rest
thurs is mostly cardio day.
i hit the arc trainer hard
fri rest
sat, do something outside if i can instead, hike, jog around the block, etc
sun rest
Going forward, i'm going to reduce some weight, do more reps, and try to rest less between sets to keep the heart rate up the whole time.
Diet is the key for all this stuff though. the exercising is kinda just the after thought.
I've been slacking quite a bit (the vp keeps wanting me to go out drinking with him which turns into junk bar food and way too many shots lol) which is awesome for my career but not for my waistline.
I need get that in balance more. (ya know, less wings)
I need to eat bigger lunches. I tend to eat little breakfast, little lunch, and then mow at dinner time, and then eat again after the gym (i usually go at 10pm) which is bad. I need to eat more breakfast, a larger lunch, a snack at 4, a little dinner, and just some recovery protein after the gym.
