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