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re: Going back into gym for first time in a year
Posted on 10/15/20 at 8:25 pm to Jcorye1
Posted on 10/15/20 at 8:25 pm to Jcorye1
Today for the hell of it I got on a scale just to see what it would say, I judge my progress by how my clothes fit and energy level
Was surprised I dropped 12 lbs in 2 months. I actually thought I’d weigh more because lean muscle weighs more
Down 3.5” and sleeping better as well
I think in a couple weeks I will need to get new workout to just not get complacent
Was surprised I dropped 12 lbs in 2 months. I actually thought I’d weigh more because lean muscle weighs more
Down 3.5” and sleeping better as well
I think in a couple weeks I will need to get new workout to just not get complacent
1
Posted on 10/20/20 at 6:40 pm to sms151t
Changed my workout
It will be a 4 day with Wednesday off type regiment.
Lat Pull-down 4x8 working to 4x12
Seated Rows 4x8 to 4x12
Romanian Deadlift (kettle bell) 4x8-12
Dumbbell shrugs 4x8
Lawnmowers 4x8-12
Torso Rotation 4x12
Crunches 4x15
Paloff 4x8
Day 2
Machine Leg Curls
Leg Press 4x8-12
Leg Extensions 4x8-12
TRX Squats 4x12
Lunges Kettle Bell 4x8
Calf Raises 4x12
Crunches
Paloff
Day 3
Dumbbell Inclines 4x8-12
Hammer Curls 4x8
Chest Press 4x18-12
Reverse Curls 4x8
Pec Deck 4x8-12
Preacher Curl machine 4x8
Crunches
Paloff
Day 4
Shoulder Press
Deck Push using assisted dip machine
Lateral Raises
Rope Extension
Deltoid Fly
V Grip Press
Steering Wheel
Arnold Presses
Crunches
Paloff
Leg day hurt today but it seems like it’s a good change as it’s not as mundane as previous and I needed something
It will be a 4 day with Wednesday off type regiment.
Lat Pull-down 4x8 working to 4x12
Seated Rows 4x8 to 4x12
Romanian Deadlift (kettle bell) 4x8-12
Dumbbell shrugs 4x8
Lawnmowers 4x8-12
Torso Rotation 4x12
Crunches 4x15
Paloff 4x8
Day 2
Machine Leg Curls
Leg Press 4x8-12
Leg Extensions 4x8-12
TRX Squats 4x12
Lunges Kettle Bell 4x8
Calf Raises 4x12
Crunches
Paloff
Day 3
Dumbbell Inclines 4x8-12
Hammer Curls 4x8
Chest Press 4x18-12
Reverse Curls 4x8
Pec Deck 4x8-12
Preacher Curl machine 4x8
Crunches
Paloff
Day 4
Shoulder Press
Deck Push using assisted dip machine
Lateral Raises
Rope Extension
Deltoid Fly
V Grip Press
Steering Wheel
Arnold Presses
Crunches
Paloff
Leg day hurt today but it seems like it’s a good change as it’s not as mundane as previous and I needed something
This post was edited on 10/20/20 at 6:41 pm
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