Ok ok ok, so sometime before New Years I was doing great in the gym, pushing harder and gaining even harder. And then I lost my license, unfortunately with that went my motivation not being able to go the gym, tried a few at home sand bag workouts but they really couldn't keep my interest.
So I got my license back, I've been at the gym for a week now and I'm ready to kick some ass! My own ass that is!
2 Weeks ago I was my heaviest weight ever at 230 lbs, Before this last weekend I was already down to 220 but I am back up to 222 after 2 days of heavy drinking. I got that last one out of my system and now the only time Ill be drinking is St Pats and that's it for awhile
Current Stats:
Age - 24
Ht - 6'
Wt - 222 lbs
Bf - N/a
Stomach at widest point - 42" (I have horrible love handles)
Stomach at belly button - 41"
Current Goals:
1 - Cut Weight
2 - Maintain muscle (however I expect to lose some)
Workout Plan:
So my best shape ever was in 2005, I was very dedicated and lifting on the Max-OT program. Since late 2005 when I got a head injury I have been in and out of the gym, and every time its been a strength based program. Because I am trying to cut fat I am gonna go with a modded Full Body Workout for while and adjust as needed, most likely I will got back to a 5x5 or something similar in a few months.
Monday - 5sets x 5reps
Back Squat
Good Mornings
BB Bench
Chin Ups
DB Swings (modified version of the Kettlebell swing)
Wednesday - 4sets x 8reps
Front Squat
Glute Ham Raises
Dips
Pull-Ups
Friday - 3sets x 12reps
Split Squats
Good Mornings
Incline DB Bench
Military Press
DB Swings
Oh each of these days I may add in isolation work, sometimes I will do one exercise and then the next and at others I will superset them. Right now I am attempting to improve intensity.
Also Every 2-3 weeks I will cycle the movments so some week 1 all the monday stuff will be 5x5 but on week 3 those lifts will move to wed or fri and become 4x8 or 3x12
And I will be deadlifting every other week
Cardio:
Mon/Wed/Fri - HIIT after my workout
Tue/Thur - Mixed Martial Arts Class
My monday, wednesday and friday workouts are fasted except BCAA's (Xtend) and I take Xtend during my MMA Classes
HIIT is on the eliptical: 5min warmup, 4-8min 30sec jog/30sec sprint, 5min decreasing cool down. What I mean by decreasing cool down is that on the last sprint instead of slowing down to a jog i will drop the rpms to about 210, hold it there for 30 seconds, then go to 200 for 30 seconds, then down to 190 for 30 seconds and so on until my 5 min cool down is complete. Also even though the calorie counters are not accurate I will be keeping track of the calories being burned as I will use that to mark my progress to make sure im working harder than last time
Supplements:
Jack3d preworkout mon/wed/fri
ON Double Chocolate Protein
and somewhere in the next 6 weeks I will add begin the EC Stack and possibly a Epistane cycle further down the road
Diet:
Cutting all soda and energy drinks(have had 1-2 energy drinks a day for about 6 years)
High Protein, High Fat, Limited Carbs
-------------------------------------------------------------------
Wish my body luck... Its gonna need it!
Thanks to ozarkaBRAND for the help with the Workout plan!
So I got my license back, I've been at the gym for a week now and I'm ready to kick some ass! My own ass that is!
2 Weeks ago I was my heaviest weight ever at 230 lbs, Before this last weekend I was already down to 220 but I am back up to 222 after 2 days of heavy drinking. I got that last one out of my system and now the only time Ill be drinking is St Pats and that's it for awhile
Current Stats:
Age - 24
Ht - 6'
Wt - 222 lbs
Bf - N/a
Stomach at widest point - 42" (I have horrible love handles)
Stomach at belly button - 41"
Current Goals:
1 - Cut Weight
2 - Maintain muscle (however I expect to lose some)
Workout Plan:
So my best shape ever was in 2005, I was very dedicated and lifting on the Max-OT program. Since late 2005 when I got a head injury I have been in and out of the gym, and every time its been a strength based program. Because I am trying to cut fat I am gonna go with a modded Full Body Workout for while and adjust as needed, most likely I will got back to a 5x5 or something similar in a few months.
Monday - 5sets x 5reps
Back Squat
Good Mornings
BB Bench
Chin Ups
DB Swings (modified version of the Kettlebell swing)
Wednesday - 4sets x 8reps
Front Squat
Glute Ham Raises
Dips
Pull-Ups
Friday - 3sets x 12reps
Split Squats
Good Mornings
Incline DB Bench
Military Press
DB Swings
Oh each of these days I may add in isolation work, sometimes I will do one exercise and then the next and at others I will superset them. Right now I am attempting to improve intensity.
Also Every 2-3 weeks I will cycle the movments so some week 1 all the monday stuff will be 5x5 but on week 3 those lifts will move to wed or fri and become 4x8 or 3x12
And I will be deadlifting every other week
Cardio:
Mon/Wed/Fri - HIIT after my workout
Tue/Thur - Mixed Martial Arts Class
My monday, wednesday and friday workouts are fasted except BCAA's (Xtend) and I take Xtend during my MMA Classes
HIIT is on the eliptical: 5min warmup, 4-8min 30sec jog/30sec sprint, 5min decreasing cool down. What I mean by decreasing cool down is that on the last sprint instead of slowing down to a jog i will drop the rpms to about 210, hold it there for 30 seconds, then go to 200 for 30 seconds, then down to 190 for 30 seconds and so on until my 5 min cool down is complete. Also even though the calorie counters are not accurate I will be keeping track of the calories being burned as I will use that to mark my progress to make sure im working harder than last time
Supplements:
Jack3d preworkout mon/wed/fri
ON Double Chocolate Protein
and somewhere in the next 6 weeks I will add begin the EC Stack and possibly a Epistane cycle further down the road
Diet:
Cutting all soda and energy drinks(have had 1-2 energy drinks a day for about 6 years)
High Protein, High Fat, Limited Carbs
-------------------------------------------------------------------
Wish my body luck... Its gonna need it!
Thanks to ozarkaBRAND for the help with the Workout plan!