Inspired by CarolKarine, I'm making a training log. This will provide more motivation and help me track my progress.
Program has changed. See Here for Updated Training Program
Due to work constraints, I've been inconsistent in my training the last couple of months so I'm starting slow, light, and basic to build a foundation.
The basic program scheme is as follows:
Legs
Chest/Triceps
Back/Biceps
Shoulders/Abs
Exercises will have a warm-up set of 20 reps with lighter weight then 3 sets of 10-12. The first few sessions may not follow this as I acclimate to the weights.
DEC 16
AM: 4 mile light run 33:29
Afternoon:
exercise weight x reps
dumbbell bench press 35x20 45x12 45x12 45x12
dumbbell fly 25x8 25x8 25x10
decline bench press machine 90x20 160x12 160x10 160x10
cable triceps pulldown 25x12 25x12 25x10 25x10
overhead triceps extension 20x20 20x12 20x12 20x12
Diet:
3 eggs w/ diced ham, cheese, onions, tomatoes, peppers
sliced mango w/ cottage cheese
plain yogurt cup
low-fat milk
salad w/tuna and light vinegarette dressing
pepper steak
plain yogurt cup
low-fat milk
salad w/ tuna and light vinegarette dressing
low-fat milk
Notes:
Underestimated the dumbbell flys.
Due to work constraints, I've been inconsistent in my training the last couple of months so I'm starting slow, light, and basic to build a foundation.
The basic program scheme is as follows:
Legs
Chest/Triceps
Back/Biceps
Shoulders/Abs
Exercises will have a warm-up set of 20 reps with lighter weight then 3 sets of 10-12. The first few sessions may not follow this as I acclimate to the weights.
AM: 4 mile light run 33:29
Afternoon:
exercise weight x reps
dumbbell bench press 35x20 45x12 45x12 45x12
dumbbell fly 25x8 25x8 25x10
decline bench press machine 90x20 160x12 160x10 160x10
cable triceps pulldown 25x12 25x12 25x10 25x10
overhead triceps extension 20x20 20x12 20x12 20x12
Diet:
3 eggs w/ diced ham, cheese, onions, tomatoes, peppers
sliced mango w/ cottage cheese
plain yogurt cup
low-fat milk
salad w/tuna and light vinegarette dressing
pepper steak
plain yogurt cup
low-fat milk
salad w/ tuna and light vinegarette dressing
low-fat milk
Notes:
Underestimated the dumbbell flys.
[This message has been edited by Al_Kharn the Great (edited 03-07-2015 @ 10:30 AM).]