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  1. #1
    Registered User zuccisafterme's Avatar
    Join Date: Oct 2018
    Age: 49
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    Cam's Workout Log - is this efficient?

    Hey everyone,

    Lately I’ve become sick of the unhealthy lifestyle I’m choosing to live and for the last couple months I’ve started going to the gym more to get back into a healthy shape. Whilst I have been taking small steps in building up my stamina I have honestly never felt better and feel more energetic, focused and happy.


    I don’t have scales, but to give you an idea of my body type here are my measurements:

    - Chest: 40.5”
    - Hip: 39.5”
    - Waist: 38
    - Height: 5’11”

    My end goal is to lose the weight I’ve gained and get a cleaner, more cut physique. This would mean losing quite a few inches everywhere.


    Below is what next week's workout plan for me is like:


    MONDAY:
    - 20 min cardio (elliptical)

    TUESDAY: UPPER BODY AND CORE
    - 20 min cardio (elliptical)
    - Vertical knee raise and dip (10 reps)
    - Pec fly (10 sets 4 reps 60lbs)
    - Hi-lo pulley (10 sets 4 reps 60lbs)
    **OPTIONAL**
    - Press combo (10 sets 4 reps 60lbs)

    WEDNESDAY:
    - 20 min cardio (elliptical)

    THURSDAY: LEGS
    - 20 min cardio (elliptical)
    - Leg extension (10 sets 4 reps 60lbs)

    FRIDAY: CORE -
    - 20 min cardio (elliptical)
    - Vertical knee raise and dip (10 reps)
    - 10 sit-ups
    - 10 press-ups
    - Side planks (x2 30s)
    - Oblique crunches (10 sets)
    -
    SATURDAY: Rest

    SUNDAY: Rest


    Also in terms of dieting I’m currently aiming to consume 1,700 calories a day. I’ve also cut out soft drinks completely (except for Friday) and I only drink water/tea. I’m also considering fasting, as I have heard of the benefits of fasting.

    Is this plan I’ve got above efficient? And if not, what exercises can I change/do to maximise my goals?

    Thank you all!
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  2. #2
    Registered User fontyyy's Avatar
    Join Date: Jul 2013
    Age: 49
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    fontyyy is offline
    You want to lose "inches" from a 40 1/2" chest?

    Carry on doing what you're doing.

    Alternativly drop that whole workout and do a proper full body strength routine, Monday, Wednesday, Friday. AllPro, ICF, Fierce 5, whatever, it all works.
    Do whatever light cardio you want on your other days.
    Never, ever, under any circumstancies use a leg extension machine for anything other than a towel hook or maybe somewhere to put your drink.

    Do that, stick to your calories and you'll be lean by summer.
    I couldn't wait for success so I went ahead without it
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