Back in the game v2.1

  1. New Member
    Santa89's Avatar
    Stats
    5'7"  200 lbs.
    Join Date
    Jun 2009
    Posts
    119
    Rep Power
    125
    Level
    9
    Lv. Percent
    68.66%

    Back in the game v2.1


    My sheets made in Microsoft Excel. Keeping it more organized than before.

    They are a bit changed up.. 10-12 Reps x 5 Sets but overall similar in workouts!










    Day 1: Chest and Back

    Exercise Sets Reps Temp Rest intervals
    A1. Bench Press 5 10-12 201 None
    A2. Flat Dumbbell Flies 5 10-12 602 120 seconds

    Exercise Sets Reps Temp Rest intervals
    B1. Incline Bench Press 5 10-12 201 None
    B2. Incline Dumbbell Flies 5 10-12 602 120 seconds

    Exercise Sets Reps Temp Rest intervals
    C1. Lat Pulldown 5 10-12 201 None
    C2. 1 Arm Rowing 5 10-12 602 120 seconds

    Exercise Sets Reps Temp Rest intervals
    D1. Bent-over Barbell Rowing 5 10-12 201 None
    D2. Seated Cable Rowing 5 10-12 602 120 seconds


    ---------------------------------------------------------------

    Day 2: Legs and Cardio

    Exercise Sets Reps Temp Rest intervals
    A1. Front Squat 5 10-12 201 None
    A2. Lunges 5 10-12 602 120 seconds

    Exercise Sets Reps Temp Rest intervals
    B1. Reverse Leg Curl 5 10-12 201 None
    B2. Standing Kickbacks 5 10-12 602 120 seconds

    Exercise Sets Reps Temp Rest intervals
    C1. Sumo Deadlift 5 10-12 201 None
    C2. Romanian Deadlift 5 10-12 602 120 seconds

    Exercise Sets Reps Temp Rest intervals
    D1. Bent-over Barbell Rowing 5 10-12 201 None
    D2. Seated Cable Rowing 5 10-12 602 120 seconds

    E1. Stair master 15-20 minutes
    E2. Swimming 15-30 minutes

    ----------------------------------------------------------------------

    Day 3: Triceps and Biceps and Abs

    Exercise Sets Reps Temp Rest intervals
    A1.Barbell Curl 5 10-12 201 None
    A2. Dumbbell Curl 5 10-12 602 120 seconds

    Exercise Sets Reps Temp Rest intervals
    B1. Preacher Curl 5 10-12 201 None
    B2. Hammer Curl 5 10-12 602 120 seconds

    Exercise Sets Reps Temp Rest intervals
    C1. Weighted Dips 5 10-12 201 None
    C2. Skullcrushers 5 10-12 602 120 seconds

    Exercise Sets Reps Temp Rest intervals
    D1. Cable Pressdown 5 10-12 201 None
    D2. Rope Pulldown 5 10-12 602 120 seconds

    Exercise Sets Reps Temp Rest intervals
    E1. Garhammer Raise 3 10-12 201 None
    E2. Knee-Ins 3 10-12 201 None
    E3. Incline Russian Twist 3 10-12 201 None
    E4. Serratus Crunch 3 10-12 201 None
    E5. Three Position Bridge 3 10-12 201 120 seconds


    Goal: Weight-loss(fat) of 15-25LBS along with a CUT(Keeping as much muscle) in 3-6months *Hit 10LBs loss by 3 months ;]
    ----
    Goal: After-goal: Bulk up with a increase of 5-10LBS Muscle gain (Lean mass)
    ----
    Goal: Calorie intake est - 1900-2200 Calories/day
    ---
    Carbohydrate: 50-60g | 9g per meal
    ---
    Protein: 245g-250g | 40.8g per meal
    ---
    Fat: 109g | 18.2g per meal

    ----

    Supplements:
    Omega-3 Fish oil capsules
    ADAM Ultra Vitamins
    Recover-Pro (BCAA's) (2/3 jug left)
    ZMA
    Cal-Mag Citrate w/D3
    NutraPro

    --- I was going to use a weight-loss supplement, as well as pre-workout and during workout supplements but decided not to spend the money and put my cash towards the food and other basic supporting supplements (as mentioned above).

    --- In this journey I will post up my meals with the time they were taken at. I will keep the log through a notebook and will maintain it will be every day. Or at least try to.

    --- If you feel the need to post with a suggestion, as in, changing meal plans or tips please be free to. Support is welcomed!

  2. New Member
    Santa89's Avatar
    Stats
    5'7"  200 lbs.
    Join Date
    Jun 2009
    Posts
    119
    Rep Power
    125
    Level
    9
    Lv. Percent
    68.66%

    Saved for logs and future pictures

    I will update this shortly.

    ----------------------------------------
  3. New Member
    Santa89's Avatar
    Stats
    5'7"  200 lbs.
    Join Date
    Jun 2009
    Posts
    119
    Rep Power
    125
    Level
    9
    Lv. Percent
    68.66%

    And so it begins.. Day 1. T-minus 7 hours.. stay tuned.

    This post entry will be updated later tonight.

    ------------------------------------------------

    Goodnight AM!
    •   
       

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