Forgive me my Iron Bretheren and Sistren for I have sinned.
I have spent way too long away from the Way of The Iron.
I have allowed myself to become unhappy with my appearance.
I have been lazy and unmotivated.
I have indulged in crappy food.
Now it is time to turn it all around.
From Febuary 20th, until August 20th, I worked for a very crappily run company (or just this district, but that's not for this post) that told me I would have to work hard for a month or so to get things in order, but after that I would be able to have a "normal" work schedule. Well, after about 2 weeks, I lost both of my employees, due to how the people above me did things which effected my store. From that point on, I was working 55-60 hours a week just to keep the store running, let alone get it into "guidelines" (which it wasn't even near when I started). And every time I got an employee, they would quit before I could get a day off, or, in the most recent case, do everything they could to get me fired or have me leave so they could get my job. So after 6 momths of this, I left.
When I started the job, I was about 250 lbs... not happy, but that's where I was. When I quit, I was 275. Since then I have lost 5 lbs, and I am at 270. I have started a new routine, and I am currently designing the suppliment regimin to go along with it.
Here is the workout plan:
Sunday: Cardio - Bike
Monday: Back/biceps
-5 minute warmup on bike
-Deadlifts (2 sets of 10, not to failure)
-Bent-Over BB Row (10, 6reps)
-Oly Bar Curl (10, 6 reps)
-Assisted Chinups (12, 7 reps)
-Hammer Curls (7,5 reps)
-Standing 45deg row (12, 8 reps)
-Rear-Delt flys (12, 9 reps)
-Cardio On Elliptical
Tuesday: Chest/Triceps
-5 minute warmup on bike
-Flyes (2 sets of 10, not to failure)
-Flat BB Bench (10, 6 reps)
-Incline DB Bench (12, 9 reps)
-Dips Chest (7, 5 reps)
-Dips Triceps (6 reps)
-Skulls (12, 9 reps) Followed immediately by CG bench w/last weight.
-Cable Underhand Triceps (15, 10 reps)
-Cardio on Bike
Wednesday: Shoulders/Biceps
-5 minute warmup on bike
-Arnold Press (warmup, 10, 6 reps)
-Arnold Curl (warmup, 12, 7 reps)
-Vertical BB Press (12, 7 reps)
-Shrugs (12, 9 reps)
-Lat raises (12, 7 reps)
-Abs (15, 12 reps)
-Cardio on Elliptical
Thursday: Legs
-5 minute warmup on bike
-Squats (warmup, 10, 7, 5 reps)
-Front Squats (12, 10 reps)
-SLDL (12, 10 reps)
-Leg press (8, 4 reps)
-Calf raises (12, 9, 6 reps)
Friday: Cardio on Bike
Saturday:
-Abs (15, 12 reps)
-Cardio on Elliptical
I will be watching my meals, and trying to eat 5 times per day, more if I can. Like I said, I am still working on the suppliment regimine. This is what I call "zero week" where I figure things out. I am tweaking the workout, throughout this week, but I am pretty sure it will stay that way. (Ed: as you can tell from posts below... It changed a bit )
ManBeast
I have spent way too long away from the Way of The Iron.
I have allowed myself to become unhappy with my appearance.
I have been lazy and unmotivated.
I have indulged in crappy food.
Now it is time to turn it all around.
From Febuary 20th, until August 20th, I worked for a very crappily run company (or just this district, but that's not for this post) that told me I would have to work hard for a month or so to get things in order, but after that I would be able to have a "normal" work schedule. Well, after about 2 weeks, I lost both of my employees, due to how the people above me did things which effected my store. From that point on, I was working 55-60 hours a week just to keep the store running, let alone get it into "guidelines" (which it wasn't even near when I started). And every time I got an employee, they would quit before I could get a day off, or, in the most recent case, do everything they could to get me fired or have me leave so they could get my job. So after 6 momths of this, I left.
When I started the job, I was about 250 lbs... not happy, but that's where I was. When I quit, I was 275. Since then I have lost 5 lbs, and I am at 270. I have started a new routine, and I am currently designing the suppliment regimin to go along with it.
Here is the workout plan:
Sunday: Cardio - Bike
Monday: Back/biceps
-5 minute warmup on bike
-Deadlifts (2 sets of 10, not to failure)
-Bent-Over BB Row (10, 6reps)
-Oly Bar Curl (10, 6 reps)
-Assisted Chinups (12, 7 reps)
-Hammer Curls (7,5 reps)
-Standing 45deg row (12, 8 reps)
-Rear-Delt flys (12, 9 reps)
-Cardio On Elliptical
Tuesday: Chest/Triceps
-5 minute warmup on bike
-Flyes (2 sets of 10, not to failure)
-Flat BB Bench (10, 6 reps)
-Incline DB Bench (12, 9 reps)
-Dips Chest (7, 5 reps)
-Dips Triceps (6 reps)
-Skulls (12, 9 reps) Followed immediately by CG bench w/last weight.
-Cable Underhand Triceps (15, 10 reps)
-Cardio on Bike
Wednesday: Shoulders/Biceps
-5 minute warmup on bike
-Arnold Press (warmup, 10, 6 reps)
-Arnold Curl (warmup, 12, 7 reps)
-Vertical BB Press (12, 7 reps)
-Shrugs (12, 9 reps)
-Lat raises (12, 7 reps)
-Abs (15, 12 reps)
-Cardio on Elliptical
Thursday: Legs
-5 minute warmup on bike
-Squats (warmup, 10, 7, 5 reps)
-Front Squats (12, 10 reps)
-SLDL (12, 10 reps)
-Leg press (8, 4 reps)
-Calf raises (12, 9, 6 reps)
Friday: Cardio on Bike
Saturday:
-Abs (15, 12 reps)
-Cardio on Elliptical
I will be watching my meals, and trying to eat 5 times per day, more if I can. Like I said, I am still working on the suppliment regimine. This is what I call "zero week" where I figure things out. I am tweaking the workout, throughout this week, but I am pretty sure it will stay that way. (Ed: as you can tell from posts below... It changed a bit )
ManBeast
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