Ex cardio-junkie getting into lifting!

[tash0904]

Hi everyone!

I have been a lurker on this site for quite awhile, but finally decided on joining.

I have just very recently gotten into lifting. I used to be a cardio junkie, doing long distance running and endless hours of group lessons like Club Step and Spinning. After lots of research , I have gotten myself a trainer and slowly letting go of the cardio and lifting heavy and I love it! I still have a very long way to go, I currently weigh 93kg(205lbs) at 170 cm(5'7) and my BF is around 31% . My aim is to get down to 60kg and 18% BF and look smoking hot :-)

Here below is my training schedule and diet. Any advice and tips are welcome!

Monday:
1: Squat smith machine/normal 8 sets 2x 10 max ,6 x piramide
2: Leg press 3 sets 10x,10x, 1x drop set
3: Leg extension (machine) 3sets 10x, 10x, 1 x drop set
4: Lunge walk (smith machine)(kettlebell) 3 sets failure steps weighted
5: Hamstring curl 3 sets 10x,10x,10x
6: Hip Trust 3 sets 3 sets 10x,10x,10x
7: Superset 3 sets
- Smith machine calve raise 20x
- Calve machine 20x
8:Cardio & Abs

Tuesday: Running

Wednesday:
1: (Dumbell)Benchpress 3 sets 1 Warm up (20Reps licht gewicht.) 10x,10x, 10x
2: (Dumbel) fly’s liggend of machine 3 sets 10x,10x, 10x
3: Push up 2 sets
4: Tricep extensions double rope 3 sets 8x,8x,8x
5: kickback 3 sets 8x,8x,8x
6: Shoulder dumbbell push 3 sets 10x,10x, 10x
7: Shoulder side raise dumbbell 3 sets 10x,10x, 1x drop set
8: Cardio & Abs

Thursday: Rest

Friday:
Deadlift 5 sets 5x,5x,5x,5x,5x,
1: Lateral pull down 3 sets 1 x warm up (20 herhalingen) 8x, 8x, 8x
3: Seated row small grip 3 sets 10x,10x,10x
4: Reverse fly (dumbbell / elastics) 3 sets 10x,10x,10x
5: Barbell bent over row 4 sets 12x, 10x, 8x, 5x
6: hammer curl 3 sets 10x,10x,10x
7: Bicep curl 2x drop set 3 weights
8: Hyper extensions 3 sets 15x, 15x, 15x


Saturday: Rest

Sunday: Spinning and a group lesson Body Power


Diet: approx 1600cal a day

Breakfast: Greek Yoghurt, berries, Oats, coffee
Snack: banana
Lunch: rye bread with cottage cheese or chicken lunch meat / tortilla wrap with salad, chicken
Snack: handfull of nuts or fruit
Dinner: Lean meat, brown rice/sweet potato/quinoa, and loads of veggies
Snack: glass of red wine/ greek yoghurt/ boiled egg

[dreadiechic]

Hi and welcome! I'm a former cardio junkie and have finally started making decent gains once giving up all intentional cardio. Not the best advice but I get in a lot of unintentional cardio still, lol.im pretty new too so I can't offer much advice but stick with it and you will feel great.