My name is Mike, and i've been training this summer the absolute most intense i've ever done.
Background information as to my physical life:
- I weighed 105 lbs. when i first started working out.
- I could not bench the bar, leg press more than 200 lbs., or rather do anything for that matter.
- Within a matter of days after joining a gym, i hired a personal trainer to get me rolling.
- In 5 months, even with a poor diet (i tried to eat right, but knew nothing) I gained 20 pounds.
- In 2 more months i gained 25 lbs. because i finally ate right. I was 150 lbs compared to my 105 former self.
- BF% was very very high compared to the start.
- I could do 800 lbs. on the leg press for reps, maxing at nearly 1000.
- My max bench was 185.
- I could max Deadlift 315.
So from there, i spent the beginning of this summer trying to gain size, but could only gain a pound here and there which was nothing compared to my winter progress. I decided in the middle of july that i was going to get my first ever six pack.
With that said, it is my new goal to drop from 152 to 135 with minimal muscle loss.
My Workout Regimine:
Note: Exercises are done with 1 minute of rest between sets and 4-5 sets of 10-12 reps unless specified. If there are multiple exercises listed separated by "/" i choose one of those to perform that day, gotta switch it up. Conditioning can be found at the end.
Monday: Legs
Warm-up 15 Minutes Ellyptical.
Front Squats/Regular Squats/Leg Press
Lunges/Leg Extension
Standing Hamstring Curl/Laying Hamstring Curl
Calves: Around 8 sets, superset between standing and seated, done til failure.
Conditioning for 30 minutes or until heart attack.
Tuesday: Chest
Warm-up 15 Minutes Ellyptical.
Incline DB BP/Flat BB BP
Flat DB BP/Incline BB BP
DB Flies/Pec Deck/Around the Worlds
Cable Crossovers/Random Exercise that wasn't done.
Conditioning for 30 minutes.
Wednesday: Back
Warm-up 15 Minutes Ellyptical.
Bent over Rows/Lat Pulls/Pull-ups with weight
One Arm Rows/Seated Rows/T-Bar
An Exercise Not Done but already mentioned.
Another Exercise Not Done but already mentioned.
Goodmornings/Hyperextensions
Conditioning for 30 minutes.
Thursday: Shoulders & Traps
Warm-up 15 Minutes Ellyptical, 15 Minutes Bike, 15 Minutes Treadmill.
Cleans/Military Press DB or BB
Front Raises
Side Raises
Upward Raises
A Rear Delt Exercise
Shrugs (BB or DB)
Sometimes another one or 2 shrug exercises.
Conditioning for 30 minutes.
Friday: Arms and Bag Day. I wear a garbage bag under my shirt for this day.
Warm-up 15 Minutes Ellyptical, 15 Minutes Bike, 15 Minutes Treadmill.
Biceps/Triceps (Mixture of exercises til failure, never known, sometimes supersetted sometimes lower reps, just making sure i get a good workout)
Conditioning for 30 minutes.
My Conditioning:
No matter what, it is non-stop. No breaks. No Water (only enough to wet my mouth at times, otherwise i will just throw it up)
My friend was in wrestling and has me do this workout. I was never in wrestling. Every day is different but this is what is included:
- Jogging (lots)
- Sprinting
- Pushups
- Plank Position
- Crunches
- Squat Jumps
- Squat Thrusts
- Curls, sometimes held in a position
- My Inhailer (needed sometimes haha)
- Bear Crawls
- Jumping Jacks
- Whacky Jacks
- Cherry Pickers
- Skipping
- High-Knees
- Karaoke's (SP?)
- Cart Wheels (...YEA)
- Lunges
- Jumping over things
If i think of any more i will edit this. These exercises are mixed in, non-stop, some days i do all sprints, some days i do alot of squat thrusts. He mixes in an exercise that compliments the day, so if it were shoulder day then he'd make me do standing presses 50 times with a pussy weight, but fast.
I've been doing this for 2 full weeks. The first day i threw up, and the first friday i threw up. One day i ate cake and threw up. After throwing up i came back out and finished. I weigh 140.5 right now, i have not entered in any progress for a very long time. I have set up the weight i should be at each day before, during and after working out. It is a healthy amount. The during working out weight is the weight pre-conditioning.
I have not measured my bodyfat, but i will at the end. I have until the 17th until i go back to college.
After 2 weeks, the workouts have been getting easier, so what i have added in myself is this:
500 Pushups per day (Sets of 50 whenever)
Ab-Ripper X (From p90x)
500 Crunches Per Day (Sets of 50 whenever)
I will be adding in more when i feel that i can handle it. My goals are:
- Perform 75 non-stop Push-Ups with perfect form.
- Perform 100 Crunches with perfect form.
- Be able to do a full planche.
- Perform 15 Pullups with perfect form.
If anyone has any tips, or can tell me what may work better as opposed to what i am doing, please let me know. Also, when is the deadline for me editing this post?
Thank you for your time.
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