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Thursday: Chest

AM: HIIT Cardio, 60 mins, recumbant bike

PM: Chest

Bench: 95x5, 135x5, 185x5, 225x3, 275x1, 295x1, 315x1,3, 330x1, 315x2(paused reps)

Incline Bench: 135x5, 225x1, 245x6,...

Wednesday: Back

AM: Cardio, 60 mins, recumbant bike

PM: Back

Pullups: BWx3, BW+20x6, BW+30x6, BW+40x8, BW+20x8

CG Pulldowns: 200x8,8,8

Tuesday: Shoulders

AM: Cardio, 60 mins, recumbant bike

PM: Shoulders

Seated DB Shoulder Press: 25x5, 45x5, 65x5, 80x5, 100x5, 90x5(last 2 paused), 80x5(paused)

Seated DB side raises:...

Monday: Legs

AM: Cardio, 60 mins, recumbant bike

PM: Legs

Squat: 135x5,5, 185x5, 225x5, 275x5, 315x1, 335x1, 365x1,1,1,1(paused),1(paused),1(paused)

Legpress: 4platesx8,...

Friday: Arms

AM: Cardio, 60 mins, recumbant bike

PM: Arms

BB Curls: 45x8, 65x8, 85x8, 105x8, 125x6

OH DB Ext: 100x10,10,8

Gotta start somewhere, just keep at it...

Thursday: Chest

AM: HIIT Cardio, 60 mins, recumbant bike

PM: Chest

Bench: 95x8, 135x5, 185x5, 225x3, 275x1, 295x5, 315x1,1, 320x1, 325x1,295x4

Incline: 135x5, 225x5,5,5

Wednesday: Back

AM: Cardio, 60 mins, recumbent bike

PM: Back

Pullups: BW+15x10,10,10

Pulldowns: 140x8, 180x8, 220x8

Tuesday- Shoulders

AM: Cardio, 60 mins, recumbant bike

PM: Shoulders

Seated BB Press: 95x5, 135x5, 155x4, 185x1, 205x1, 225x3,3, 155x10

DB Front Raises: 32.5x10, 40x12, 35x12

Week 15: Body Weight 193.1

Monday: Legs

AM- Cardio, 60 mins, recumbent bike

PM- Legs

Deadlift: 135x5, 225x5, 315x1, 405x1, 455x1, 475x1, 500x1,1,1, 315x1

I'm backing off the weight and volume becuase my strength has gone down pretty fast now that I'm under 200lbs. My pressing strength has taken a major hit. I attribute it to not only a lack of...

Friday: Arms

AM- Cardio, 60 mins, recumbent bike

PM- Arms

DB Curls - 27.5x8, 35x8, 40x8, 45x8

Single Arm OH DB Ext- 20x8, 40x8,10

Thursday: Chest

AM: Cardio, HIIT, Recumbent bike

PM: Chest

Bench: 95x8, 135x8, 185x5, 225x5, 275x1, 300x1, 315x1, 225x6(paused),8(paused),6(paused)

BB Incline: 135x5, 185x5, 225x5

Wednesday: Back

AM: Cardio, 60 mins, recumbant bike

PM: Back

Pullups: BWx15,12, 10,10

CG Cable Lateral Rows: 3x8

Tuesday: Shoulders

AM- Cardio, 60 minutes, recumbent bike

PM- Shoulders

Seated BB Press: 95x5, 135x5, 155x5, 185x5, 205x1, 215x1, 185x8

Seated DB Side Raises: 35x8,10,12

Monday: Legs

A.M- Cardio, 60 mins, recumbent bike

P.M- Legs

Squat: 135x5,5 185x5, 225x5, 275x2,1, 315x13,5(last paused),5, 2(paused), 275x5(paused on pin), 225x5(paused)

Leg Press super...

Friday: Arms

AM: Cardio, 60 min, recumbent bike

PM:

Close Grip Bench: 95x8, 135x8, 185x5, 225x8,8,8

DB OH Single Arm Ext: 35x8,40x7

Hi Ahlim,

I've never been a lean person and I've never been a fat person. Over the years I ate a reasonable diet (atleast what I thought was reasonable). I kept my bodyfat relatively the same...

Thursday: Chest

A.M-Cardio, 60 min, recumbent bike

P.M- Training

Incline Bench: 95x8, 135x6, 185x5, 225x3, 245x1,2,3,2,5

Flat BB Speed Bench: 185x1,1, 225x1,1, 245x1,1, 260x1,1, 270x1,1

Wednesday: Back

A.M-Cardio, 60 min, recumbent bike

P.M- Training

Pulldowns: 110x8, 140x8, 180x8, 200x8, 220x8, 260x6

BB Rows: 135x6, 225x6,6,6