Eric_FXST
02-11-2004, 12:54 PM
A little about me:
33 years old
6'3"
222 pounds
19% bodyfat
Started weighlifting December 15, 2003.
This is my typical routine:
_TUESDAY_
BACK
Deadlift_ 3 sets 8-10 (225#)
Seated Rows_ 4 sets 8-10 (140#)
Alt. DB Bent Row_ 4 sets 8-10 (55#)
Lat. Pulldowns_ 4 sets 8-10 (180#)
BICEPS
Alt. Incline DB Curls_ 3 sets of 8-10 (2- 30#)
EZ Curls_ 3 sets of 8-10 (40#)
_WEDNESDAY_
Cardio- 45 Minutes Elliptical Trainer(625 calories)
Hanging Leg Raises_ 3 sets of 20
_THURSDAY_
CHEST
Flat Bench_ 4 sets of 6-8 (190#)
Incline DB Bench_ 3 sets of 6-8 (2- 45#)
Dips_ 3 sets of 4-6
Flyes_ 3 sets of 8-10 (2- 30#)
TRICEPS
Pushdowns_ 4 sets of 8-10 (130#)
Alt. Seated DB Extensions_ 3 sets of 8-10 (20#)
_FRIDAY_
OFF
_SATURDAY_
LEGS
Squats_ 3 sets of 10-12 (85#)
Leg Presses_ 3 sets of 14-16 (400#)
Hack Squats_ 3 sets of 14-16 (50#)
Leg Curls_ 3 sets of 10-12 (125?#)
Calf Raises_ 3 sets of 10-12 (180#)
SHOULDERS
DB Incline Bench_ 3 sets of 6-8 (2-45#)
Seated DB Press_ 3 sets of 8-10 (2-40#)
Side Lateral Raises_ 3 sets of 10-12 (2-20#)
Front Lateral Raise_ 3 sets of 10-12 (2-20#)
_SUNDAY or MONDAY_
Cardio- 45 Minutes Elliptical Trainer(625 calories)
Hanging Leg Raises_ 3 sets of 20
My typical diet:
7:00 1 Scoop of ON Protein Shake/water; 1 Multi Pro 32X Pill
8:00 1 1/2 bowls of Total cereal or 3 egg whites/1 yolk or 1 bowl of brown sugar instant oatmeal;Milk
10:00 Pear or banana or apple
11:00 1 Scoop of ON Protein shake/skim milk
12:00 Workout
1:30 (Post-Workout) 2 Scoops of ON Protein/Water
1:45 Turkey Breast or Roast Beef Sandwich;1/2 Energy Bar or Vegetable
3:00 Apple or Banana
5:30 Whatever healthy meal my wife cooks for me!
9:00-10:00 1 cup of Healthy Choice Ice Cream with 1 cup cottage cheese OR 1 Cup Apple Sauce with 1 cup cottage cheese
11:00 1 Glass of Skim Milk
That's it. A Newbie's beginnings!
Eric.
33 years old
6'3"
222 pounds
19% bodyfat
Started weighlifting December 15, 2003.
This is my typical routine:
_TUESDAY_
BACK
Deadlift_ 3 sets 8-10 (225#)
Seated Rows_ 4 sets 8-10 (140#)
Alt. DB Bent Row_ 4 sets 8-10 (55#)
Lat. Pulldowns_ 4 sets 8-10 (180#)
BICEPS
Alt. Incline DB Curls_ 3 sets of 8-10 (2- 30#)
EZ Curls_ 3 sets of 8-10 (40#)
_WEDNESDAY_
Cardio- 45 Minutes Elliptical Trainer(625 calories)
Hanging Leg Raises_ 3 sets of 20
_THURSDAY_
CHEST
Flat Bench_ 4 sets of 6-8 (190#)
Incline DB Bench_ 3 sets of 6-8 (2- 45#)
Dips_ 3 sets of 4-6
Flyes_ 3 sets of 8-10 (2- 30#)
TRICEPS
Pushdowns_ 4 sets of 8-10 (130#)
Alt. Seated DB Extensions_ 3 sets of 8-10 (20#)
_FRIDAY_
OFF
_SATURDAY_
LEGS
Squats_ 3 sets of 10-12 (85#)
Leg Presses_ 3 sets of 14-16 (400#)
Hack Squats_ 3 sets of 14-16 (50#)
Leg Curls_ 3 sets of 10-12 (125?#)
Calf Raises_ 3 sets of 10-12 (180#)
SHOULDERS
DB Incline Bench_ 3 sets of 6-8 (2-45#)
Seated DB Press_ 3 sets of 8-10 (2-40#)
Side Lateral Raises_ 3 sets of 10-12 (2-20#)
Front Lateral Raise_ 3 sets of 10-12 (2-20#)
_SUNDAY or MONDAY_
Cardio- 45 Minutes Elliptical Trainer(625 calories)
Hanging Leg Raises_ 3 sets of 20
My typical diet:
7:00 1 Scoop of ON Protein Shake/water; 1 Multi Pro 32X Pill
8:00 1 1/2 bowls of Total cereal or 3 egg whites/1 yolk or 1 bowl of brown sugar instant oatmeal;Milk
10:00 Pear or banana or apple
11:00 1 Scoop of ON Protein shake/skim milk
12:00 Workout
1:30 (Post-Workout) 2 Scoops of ON Protein/Water
1:45 Turkey Breast or Roast Beef Sandwich;1/2 Energy Bar or Vegetable
3:00 Apple or Banana
5:30 Whatever healthy meal my wife cooks for me!
9:00-10:00 1 cup of Healthy Choice Ice Cream with 1 cup cottage cheese OR 1 Cup Apple Sauce with 1 cup cottage cheese
11:00 1 Glass of Skim Milk
That's it. A Newbie's beginnings!
Eric.