Alright I've been browsing this forum for over a month now and have decided to start a journal of my own. Reason for this is a little motivation and also in hopes to recieve some advice by fellow viewers.
First off I have been working out for approx. 1 month now just preparing the muscles for a regular intense workout. Main goal is to increase strength and cut up some. I am 6' and weigh 200 with 22.2% BF (according to the scale). For supplements I take creatine, protein, and L-Glutamine. Also before each work out I drink 9.5 of Dymatized Liquid Speed (energy and fat burner drink)
I work shift work as a firefighter so I dont do ceratin exercises on certain days. But my workout schedule is as followed.
Day 1- Shoulders
Day 2- Chest/Triceps
Day 3- Rest
Day 4- Back/Bi's
Day 5- Legs
Day 6- Shoulder
Day 7- Rest and so on.
Military Press DB- 1x12@30, 1X12@35, 1x10@40, 1x8@45
Upright Rows- 1x12@60, 1x12@80, 1x10@90, 1x8@100
Shrugs DB- 1x12@50, 1x12@55, 1x12@60
Standing Side Laterals DB - 1x12@15, 1x12@15, 1x20@20
Reverse Flyes- 1x12@75, firstname.lastname@example.org, 1x12@100
20 minute Run on treadmill @ 7.2 MPH
15 Minute Ab class
Thread: Fireman139 - Shapin' Up