I've been lifting hard for the last 3 years and have gotten into pretty good shape. My focus has been mostly heavy compound lifts with a goal of hitting some PL amatuer competitions.
well, my joints arent holding up well and Ive already had lots of work done from days as a baseball catcher. Ive decided I really dont want the body size, opting for a leaner look with a focus on cardio and general health.
I think ill run a journey here because I do believe it makes a difference in terms of building habits and forming self image.
recently (last 3 weeks) Ive gotten into Cycling and this has become my main source of cardio and working out. Ive logged close to 300 miles so far and plan on riding 100-150 miles per week. Im going to lift 3 times a week but not as heavy, more maintenance as I will be cal deficient until I hit my goal of 8-9% BF.
Im married with a wonderful wife and two daughters.
Here is my current goal list..
MOMOD 9/18/06 204 @ 11%
I am healthy, lean and strong!
1: Do better today then yesterday
2: Daily goals, 5:30a.m cycling (90-120 minutes), sound diet, 5-6 meals, drink 1.5 gallons of water
3: weekly goals, .2-.3 bf% loss per week, retain LBM, 3 days of compound lifting
4: 3 month goal, 190 lbs, 9% bf
5: 12 month goal, 195 lbs, 8% bf
6: Ultimate Goal, 200 lbs, 8% bf, 32” waist
Here is my proposed workout schedule..
Id like input on this if possible, im going to make it my schedule starting next week.
Mon.. recovery day no riding (Back and Biceps)
tues 15-20 miles, get loose day
wed 20-25 miles
th 20-25 miles (chest,shoulder,triceps)
Fr 20-25 miles
Sat 30-50 miles
Sun 15-20 miles (leg day)
My actual training...
Back and Biceps ( I have some elbow pain so ill go light for awhile)
Deadlift 4 sets
Good mornings 4 sets
inverted Reverse grip pullups 4 sets
overhead cable curls
Bench 3 sets
dips 4 sets
Military press 3 sets
seated DB flys 3 sets
Skull crushers 3 sets
cable work (tricep supersets)
Leg press 3 sets
Bulgarian squats 3 sets
SLDL 3 sets
Here are some pictures but im actually a little leaner now, ill take some journal start pics manana..
I think I was around 215 in these..