So it's about that time that I started logging again. I have taken about 4-5 months to myself and in that time I have gone through quite a bit, from illness to surgery to a shoulder injury that I am currently rehabbing.
I kinda fell off at the gym around september, my diet went to hell along with my motivation to hit the gym with a plan. I kept my weight but got soft and lost some strength. I have been working on regaining that strength and getting down to the bodyfat that I should be at.
I have been working a high-volume moderate weight routine, in a 3 on 1 off fashion, starting with Legs and Shoulders, followed by Chest and Triceps, followed by Back and Biceps. At the moment, I have no goals as far as strength goes, I am primarily concerned with my size and bodyfat. This being said, I get in 3 rounds of HIIT on the stationary bike and 2 rounds of SSCV on the treadmill each week.
I'll start this workout log with today's workout being day one.
Squat - 135x15, 225 x 10, 10,10, 8
Seated Calves - 1 plate x20, 2 plates x 15, 12, 10
Leg Press - 3 platesx10, 5 plates x10, 10, 10
Leg Extentions 1 plate x20, 2 plates x15, 12, 10
BB Military (first time in 3 months) - 95x12, 115x10, 135x10, x8
Lateral raise/bent lateral raise superset - 15lbs x 15, 12, 10, 10
Cable Shoulder raise - 25lbs x 10, 10, 10
20 min HIIT cardio on recumbant bike.
My diet is roughly 2700-3000 calories a day, roughly 40/40/20... probably heavier on the protein side.
My bodyweight is 201 as of today.
Tomorrow is Chest and Triceps. I'll detail my supplement regimen, which isn't very large, tomorrow.