My story is elsewhere on PC, actually, it's kinda littered over various things. xD The nut-shell, is that I used to be really into weights and cardio, biked everywhere, was always out going places, ... messed up stuff happened in life, mental health declined really badly, and I just kinda fell to
scheiße. I guess it's safe to say that during those 4 years, things gradually got so bad that I just stopped working out, comfort-ate, continued to sleep badly, and... so on.
Anywho, after many failed attempts at getting back into it (also battling abdominal issues from such a crappy diet, bad sleep, and stress) I managed to finally get stuck into it. I'm around 4 months in, and feeling much better. I believe I've lost a little over 1" on the waist.
I'm 27 years old, male, just under 224lbs, 6ft tall, and a muscular build. (I'm no Arnold Schwarzenegger xD) I've been learning a lot about fitness, lately, covering stuff I knew from my past exploits, and learning new stuff, particularly about nutrition and dieting, but also more about bulking muscle and losing weight/body-fat.
My target is to increase muscle-mass and to continue losing body-fat. Losing weight would be fine and dandy, but muscle weighs more than fat, so I guess it ultimately doesn't matter, as I'll just bulk up on muscle mass, which is a good thing! I have a programme that I mostly came up with myself (admittedly, with help from my stepmother, of whom is a qualified fitness instructor
) that... well, here it is:
Quote:
Friday - Cardio
---------------
30 seconds, 2-3 rounds:
High knees
Half burpies
Knee-in pushups
Jumping lunges
bike (optional, and for afterwards)
(2 rounds took me around 16-17 minutes)
If not biked, and have more energy, try:
30s Jumping lunges (10 second rest)
30s High knees (10 second rest)
30s Half burpies (end)
Saturday - Chest + Back
-----------------------
30 seconds, 2-3 rounds:
Wide Pushups (chest+back)
Barbelle Good Mornings (lower-back)
Dumbbell Bent-Over Row L (lats/mid-back)
Dumbbell Bent-Over Row R (lats/mid-back)
Barbell "Pulls" (close-grip. Upper-back)
If have more energy, try some slow, concentrated reps:
5 slow reps Barbelle Good Mornings (lower-back)
5 slow reps Dumbbell Bent-Over Row L (lats/mid-back)
5 slow reps Dumbbell Bent-Over Row R (lats/mid-back)
5 slow reps Barbell "Pulls" (close-grip. Upper-back)
End
Sunday - N/A
------------
REST DAY
Monday - abs
------------
30 seconds, 2-3 rounds:
Situps (Upper abs)
Leg raises (lower abs)
Crunches (all abs)
If have more energy, try some slow, concentrated reps:
5 slow reps Situps (Upper abs)
5 slow reps Leg raises (lower abs)
5 slow reps Crunches (all abs)
End
Tuesday - A/F/S/B shoulders + biceps + triceps
--------------------------------------
30 seconds, 2-3 rounds:
6.50kg Lat raises L (side shoulders)
6.50kg Lat raises R (side shoulders)
22.50kg Barbell Shoulder presses (all shoulders)
6.50kg Dumbbell Front raises L (front shoulders)
6.50kg Dumbbell Front raises R (front shoulders)
10kg Dumbbell Pullovers (triceps)
10kg Dumbbell Bicep curls L (biceps)
10kg Dumbbell Bicep curls R (biceps)
If have more energy, try some slow, concentrated reps:
5 slow reps Lat raises (side shoulders)
5 slow reps Shoulder presses (all shoulders)
5 slow reps Dumbbell Front raises (front shoulders)
5 slow reps Dumbbell Pullovers (triceps)
5 slow reps Dumbbell Bicep curls (biceps)
5 slow reps Barbell shoulder presses (back shoulders)
End
Wednesday - thighs + quads + glutes + calves
--------------------------------------------
30 seconds, 2-3 rounds:
Duck Sqauts (quads + thighs)
Toe Raises (calves)
Heel raises (shin + ?)
Squats (quads)
Lunges L (glutes + quads)
Lunges R (glutes + quads)
If have more energy, try some slow, concentrated reps:
5 slow reps Duck Sqauts (quads + thighs)
5 slow reps Toe Raises (calves)
Heel raises (shin + ?)
5 slow reps Squats (quads)
5 slow reps Lunges (glutes + quads)
End
Thursday - NA
-------------
REST DAY
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I think it's a pretty kewl programme, to be honest. xD Especially it being my first proper programme; I've certainly found it to be pretty damn intense; I've also started adding at least 20 minutes (or at least 10km/7.4 miles) of 4/8 cardio, 24-27kmph, with my exercise bike. (I used to sorta wing it, although not quite as reckless and stupidly as that sounds; while it worked well, it wasn't exactly efficient)
As a sorta warning: I do
not recommend this programme unless you've got something there, already, and do not have too much body-fat (as it would likely be damaging to your body, like your joints - I dunno what counts as "too much", though); I
eased myself into this programme, having only started it last Friday.
Jeez, sorry, this turned out a LOT longer than I planned. xD I'll stop there.
I'll probably use this forum to keep y'all updated how things go for me as I power through this programme and my biking. (I really should add the biking on the programme, really!)
__________________
{ Kein Teufel }
Translation: Not a devil
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