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Milkman · 30-06-2008, 02:16 PM

Those that have seen me know, I have a good amount of fat. In fact, since coming to South-East Asia I've gained at least 35+ lbs. Mostly due to beer, I believe. It's not healthy.

So, this week, I went back to the gym for the first time in a very long time. I think it may have been 2 years. Terrible.

As soon as I went back to the gym I used to go to, I felt good mentally. Because it's been so long I am starting off slow. Then, I'll work my way up in intensity and during, etc.

My first weight training day was Friday, June 27th. Today, June 30th, I did 35 minutes of moderate cardio.

Just a warm up to get the body and muscles moving last Friday.

Chest: DB press. smaller weights - to slightly heavier - slightly heavier. About 3 X 12-14

Back: Lat Pull Downs (bar), smaller - heavier - heavier - in front 6, behind back 6, Palms Out (PO)

Chest: Vertical press (machine) same rep ratio.

Triceps: Push down (rope) 2 X 8, 3rd to failure

Biceps: Sitting DB Curls 3 X 8-9

Shrugs: DBs, 4 X ~25

Legs: Horizontal Leg Press, same ratios.

Moderate cardio for 10 min. on exercise bike after the weight training.

This was a very limited workout. Only one back exercise.

Later today, I'll post my old splits with all exercises and rep ratios for

Chest/tris
Back/bis
Shoulders
Legs

In the past I would hit only muscle group once per week. But this required going to the gym 5 days per week (with cardio) and that can lead to burnout and boredom. But now I'll probably do a 3 day per week split, so I'll probably do

Monday Day 1: Chest/Tris/Shoulder

Tuesday Day 2: Rest

Wednesday: Day 3: Back/Bis

Thursday: Day 4: Cardio (HIIT)

Friday: Day 5: Rest

Saturday: Day 6: Legs

Sunday: Day 7: Rest

If I have to separate Cardio (exercise bike) 2 days before Legs, I can switch the schedule around. I should add one more day of rest or put legs in between Chest and Back days because of synergy.

Supplements: Protein sources from food only (+ vitamins, fish oil, b-complex)

Pre-workout meal
Post Workout Out 1
Post Workout Out 2

30-06-2008, 02:16 PM	#1 (permalink)
Milkman Gone Off Join Date: Dec 2005 Location: shelf Posts: 9,549	Milkman's Training Journal Those that have seen me know, I have a good amount of fat. In fact, since coming to South-East Asia I've gained at least 35+ lbs. Mostly due to beer, I believe. It's not healthy. So, this week, I went back to the gym for the first time in a very long time. I think it may have been 2 years. Terrible. As soon as I went back to the gym I used to go to, I felt good mentally. Because it's been so long I am starting off slow. Then, I'll work my way up in intensity and during, etc. My first weight training day was Friday, June 27th. Today, June 30th, I did 35 minutes of moderate cardio. Just a warm up to get the body and muscles moving last Friday. Chest: DB press. smaller weights - to slightly heavier - slightly heavier. About 3 X 12-14 Back: Lat Pull Downs (bar), smaller - heavier - heavier - in front 6, behind back 6, Palms Out (PO) Chest: Vertical press (machine) same rep ratio. Triceps: Push down (rope) 2 X 8, 3rd to failure Biceps: Sitting DB Curls 3 X 8-9 Shrugs: DBs, 4 X ~25 Legs: Horizontal Leg Press, same ratios. Moderate cardio for 10 min. on exercise bike after the weight training. This was a very limited workout. Only one back exercise. Later today, I'll post my old splits with all exercises and rep ratios for Chest/tris Back/bis Shoulders Legs In the past I would hit only muscle group once per week. But this required going to the gym 5 days per week (with cardio) and that can lead to burnout and boredom. But now I'll probably do a 3 day per week split, so I'll probably do Monday Day 1: Chest/Tris/Shoulder Tuesday Day 2: Rest Wednesday: Day 3: Back/Bis Thursday: Day 4: Cardio (HIIT) Friday: Day 5: Rest Saturday: Day 6: Legs Sunday: Day 7: Rest If I have to separate Cardio (exercise bike) 2 days before Legs, I can switch the schedule around. I should add one more day of rest or put legs in between Chest and Back days because of synergy. Supplements: Protein sources from food only (+ vitamins, fish oil, b-complex) Pre-workout meal Post Workout Out 1 Post Workout Out 2 __________________ To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts. _____________ Last edited by Milkman : 30-06-2008 at 02:23 PM.