Joshlm69
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Hey guys,
So I'm going travelling around US/Canada start of April and have around 6 weeks to get my lazy ass in shape. I went to Bahamas at the start of January and haven't really gone back to the gym since. Lacking motivation and working long hours - not a good combination.
From 29th February - 2nd of April I dont have any work, and plan to get motivated, and gym twice a day 5 times a week. Morning gym will be running too and from the gym and light weights with mobility work, and evening sessions will be heavy compounds, 4 sets of 6. Its about 20-30mins cardio a day.
Plan on taking TEST1FY with a morning shake upon waking of protein & banana blended up, EP1C Unleashed post morning shower, and then another serving of EPI1C Unleashed post evening shower.
Other things I'll be taking is Creatine, Fish Oil & Vitamins.
Would like to get back to my former shape, and weights, it sucks going back to the gym and not lifting anywhere near what you used too.
Goals (6 weeks) - (1KG = 2.2LBS)
Current Bench Press - 82.5KG x 6 x 4 - Goal - 100KG x 6 x 4 - In December I was comfortably doing 95KG x 6 x 4
Current Squat - I dont even know, haven't done it in 2 months, previously was squatting 95KG x 6 x 4 - Will aim to get back to this
Current Overhead Press - 45KG x 6 x 4 - Goal - 60KG x 6 x 4 - Previously pressing 57.5KG x 6 x 4
Current Deadlift - 115KG x 6 x 2 - Goal - 150KG X 6 X 2 - Previously deadlifting 140KG x 6 x 4
I know it looks like it'll be quite hard to get to my goals, but given I was lifting these a couple of months ago, I think with the right diet and intensity in training, I should get back to these within 6 weeks. Also now I wont be working, I'll be able to sleep for 8 hours a day, something I've never had the luxury of doing.
Current weight, although I havent checked, is probably about 165lbs, will check when I get home. Goal would be 175lbs, dropping a considerable amount of body fat in the process , will see what happens
My supplements should arrive this week and I will start straight away and be posting daily, morning sessions wont start until next monday however.
Below is my schedule, what I plan on doing each day in the gym, feel free to critique. Thanks!
View attachment Workout.pdf
Monday Morning - Light Back Session / Cardio
Monday Evening - Heavy Chest Session
Tuesday Morning - Light Shoulder Session / Cardio
Tuesday Evening - Heavy Leg Session
Wednesday Morning - Light Chest Session / Cardio
Wednesday Evening - Heavy Shoulder Session / Cardio
Thursday Morning - Rest
Thursday Evening - Rest
Friday Morning - Light Leg Session / Cardio
Friday Evening - Heavy Chest Session
Saturday Morning - Rest
Saturday Evening - Heavy Back Session
Sunday Morning - Rest
Sunday Evening - Rest
Will post photos the day I start the supplement, and there on , one each 2 weeks
So I'm going travelling around US/Canada start of April and have around 6 weeks to get my lazy ass in shape. I went to Bahamas at the start of January and haven't really gone back to the gym since. Lacking motivation and working long hours - not a good combination.
From 29th February - 2nd of April I dont have any work, and plan to get motivated, and gym twice a day 5 times a week. Morning gym will be running too and from the gym and light weights with mobility work, and evening sessions will be heavy compounds, 4 sets of 6. Its about 20-30mins cardio a day.
Plan on taking TEST1FY with a morning shake upon waking of protein & banana blended up, EP1C Unleashed post morning shower, and then another serving of EPI1C Unleashed post evening shower.
Other things I'll be taking is Creatine, Fish Oil & Vitamins.
Would like to get back to my former shape, and weights, it sucks going back to the gym and not lifting anywhere near what you used too.
Goals (6 weeks) - (1KG = 2.2LBS)
Current Bench Press - 82.5KG x 6 x 4 - Goal - 100KG x 6 x 4 - In December I was comfortably doing 95KG x 6 x 4
Current Squat - I dont even know, haven't done it in 2 months, previously was squatting 95KG x 6 x 4 - Will aim to get back to this
Current Overhead Press - 45KG x 6 x 4 - Goal - 60KG x 6 x 4 - Previously pressing 57.5KG x 6 x 4
Current Deadlift - 115KG x 6 x 2 - Goal - 150KG X 6 X 2 - Previously deadlifting 140KG x 6 x 4
I know it looks like it'll be quite hard to get to my goals, but given I was lifting these a couple of months ago, I think with the right diet and intensity in training, I should get back to these within 6 weeks. Also now I wont be working, I'll be able to sleep for 8 hours a day, something I've never had the luxury of doing.
Current weight, although I havent checked, is probably about 165lbs, will check when I get home. Goal would be 175lbs, dropping a considerable amount of body fat in the process , will see what happens
My supplements should arrive this week and I will start straight away and be posting daily, morning sessions wont start until next monday however.
Below is my schedule, what I plan on doing each day in the gym, feel free to critique. Thanks!
View attachment Workout.pdf
Monday Morning - Light Back Session / Cardio
Monday Evening - Heavy Chest Session
Tuesday Morning - Light Shoulder Session / Cardio
Tuesday Evening - Heavy Leg Session
Wednesday Morning - Light Chest Session / Cardio
Wednesday Evening - Heavy Shoulder Session / Cardio
Thursday Morning - Rest
Thursday Evening - Rest
Friday Morning - Light Leg Session / Cardio
Friday Evening - Heavy Chest Session
Saturday Morning - Rest
Saturday Evening - Heavy Back Session
Sunday Morning - Rest
Sunday Evening - Rest
Will post photos the day I start the supplement, and there on , one each 2 weeks
