Back in the game v2.1

Santa89

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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


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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

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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 ;]
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Goal: After-goal: Bulk up with a increase of 5-10LBS Muscle gain (Lean mass)
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Goal: Calorie intake est - 1900-2200 Calories/day
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Carbohydrate: 50-60g | 9g per meal
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Protein: 245g-250g | 40.8g per meal
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Fat: 109g | 18.2g per meal

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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!
 

Santa89

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Saved for logs and future pictures

I will update this shortly.

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Santa89

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

This post entry will be updated later tonight.

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Goodnight AM!
 

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