So today was my first day in a gym in almost 19 months and there was only a little gym time before that. Am I weak? You betcha! Will I get better and stronger? I better!
Monday was a wash. Day off and I got lazy. So I went with Tuesday?s workout today. I will run through the rest of this week and then start counting my 12 weeks next week. I will be using this program in an effort to build some strength and hopefully help me get into shape in the long run. http://www.leehayward.com/workout_programs/index.htm
I didn?t eat too well today. Like I said I was lazy yesterday and didn?t prepare anything to keep me fueled. I will take care of that tonight.
Woke up late and didn?t eat breakfast.
0830 ? Muscle Milk
1030 ? More Muscle Milk (Work was busy today)
1130 ? Spaghetti ? Whole Wheat noodles and lean ground beef one glass of sweet tea.
1330 ? Muscle Milk
1530 ? Small Chicken Breast and of course more Muscle Milk
1630 ? Work Out:
Incline Barbell Press ? 5 reps of 5 (Warm up 1 rep 65, 1 rep 70)
2 reps at 95, 3 reps at 105
Seated Dumbbell Shoulder Press ? 5 reps of 8
20 lbs each side for all
Bicep Cable Curls (Straight bar/low pulley) - 5 reps of 10
1 rep at 40, 4 reps at 60
Tricep Pushdowns (Straight bar) ? 5 reps of 10
1 rep at 70, 4 reps at 90
Bent Over Dumbbell Lateral Raises ? 3 reps of 10
10 each side for 4 reps (I seemed to lose count on that one)
1730 ? Muscle Milk
1830 ? More Spaghetti and one glass of sweet tea.
Lots of water through out the day. Didn?t really keep count of how much.
1930 ? On my way to the store to buy some better food.
Next week I will push it harder. I don?t think I did my max on everything but I figure this week is pretty much a warm up for the real deal starting next week. I think that the incline I am close to being maxed out. I am terribly weak when it comes to benching.
Here is a starting point picture. Don?t laugh to hard! I will do one each week and make the comparisons at the end of the cycle to see if I did anything right.
Anyone have any links to some places that I can learn how to eat right? I can?t afford to go on an actual ?bulking phase? at this point so I need to eat fairly clean but I want to help my body in recovering and building muscle.