Just started this yesterday so there not really anything to note just yet. I think it will be a few days before I really feel much of an effect. So I'll out line my routine and diet first.
Ok so here is the outline of My routine:
Day 1 (Monday )
Cardio warm up
Bench 190 5x5 Slow down fast up
Incline Db 35 4x12
Cable row 145 3x10
Db rows 35 3x9
L r f planks 50 sec each raise feet 6"
Cardio cool down
Day 2
Squat 125x6,155x5x2,165x5,175x6,125x10
Straight leg 150 4x6
shoulder press Db 35 4x8
Lat. Pull down 140 3x12
cool down
Day 3
Swim 30 min
Day 4
Rest
Day 5
Cardio warm up
Pull ups 8,7,6,5
Standing Db curl 35 3x8
Cable bar curl 70 3 x12
Skull crusher 95 5x5
Tri cable pull down 90 3x12
Close bench 130 to failure
Plank l r f 50 sec
Day 6
Rest/ light cardio
Day7
Run
Thats the general plan with more info when I actually start. Any suggestions Lmk. I just started getting back to doing squats because I have bad knees so I'm hoping to improve on those numbers quickly.
Ok so here is the outline of My routine:
Day 1 (Monday )
Cardio warm up
Bench 190 5x5 Slow down fast up
Incline Db 35 4x12
Cable row 145 3x10
Db rows 35 3x9
L r f planks 50 sec each raise feet 6"
Cardio cool down
Day 2
Squat 125x6,155x5x2,165x5,175x6,125x10
Straight leg 150 4x6
shoulder press Db 35 4x8
Lat. Pull down 140 3x12
cool down
Day 3
Swim 30 min
Day 4
Rest
Day 5
Cardio warm up
Pull ups 8,7,6,5
Standing Db curl 35 3x8
Cable bar curl 70 3 x12
Skull crusher 95 5x5
Tri cable pull down 90 3x12
Close bench 130 to failure
Plank l r f 50 sec
Day 6
Rest/ light cardio
Day7
Run
Thats the general plan with more info when I actually start. Any suggestions Lmk. I just started getting back to doing squats because I have bad knees so I'm hoping to improve on those numbers quickly.