How I started off;
In November I decided I wanted to lose weight and become ripped for Summer (still not where I want to be). So I started running... A lot. At my peak I was running 64 kilometers a week, like so:
| Day | Distance (kilometers) |
|---|---|
| Monday | 6 |
| Tuesday | 6 |
| Wednesday | 13 |
| Thursday | 6 |
| Friday | 13 |
| Saturday | 10 |
| Sunday | 10 |
I didn't keep track of my weight, but that continued for about 3 months. On Saturdays and Sundays I ran the 10 kilometers to my gym and spent about 2 hours doing circuits of all the machines, 10 reps of 10 on pretty much everything.
A month ago;
A month ago I signed up to two gyms, one near my home and the other near my school, and I've been going there everyday! My routine is as follows:
Chest: Monday, Thursday.
Do this in the order 3 times
| Exercise | Weight (kg) | Reps | Sets | Rest (s) |
|---|---|---|---|---|
| Clap Push-ups | Me | 10 | 1 | 5 |
| High Cable Chest Fly | 13.75 | 10 | 1 | 5 |
| Dumbbell Chest Press | 20x2 | 10 | 1 | 5 |
Biceps: Monday, Thursday.
| Exercise | Weight (kg) | Reps | Sets | Rest (s) |
|---|---|---|---|---|
| Bent-over Bicep Curl | 22* | 10* | 1 | 5 |
| Bent-over Bicep Curl | 24* | 10* | 1 | 5 |
| Bent-over Bicep Curl | 26* | 10* | 1 | 5 |
*for each arm.
Core: Monday, Tuesday, Wednesday, Thursday, Friday, Saturday.
Repeat each 3 times in the order.
| Exercise | Weight (kg) | Reps | Sets | Rest |
|---|---|---|---|---|
| Russian Twist | 14 | 30 | 1 | 10 |
| Yoga Ball Pushups | me | 5 both feet on ball, 3 with only right, then 3 with only left, then 5 both feet on ball to finish | 1 | 30 |
| Plank | me | 10s feet together, 10 sec feet apart, 5 sec one arm up, 5 sec other arm up | 1 | 30 |
| Vertical Plank | me | Hold for 30 seconds | 1 | 30 |
| Leg Raise (Feet to touch dumbbell | 14 | 15 | 1 | 10 |
Back: Tuesday, Friday.
| Exercise | Weight (kg) | Reps | Sets | Rest |
|---|---|---|---|---|
| T-Bar | 35 | 10 | 4 | 15 |
| Lat Pull Down V-Grip | 55 | 15 | 3 | 15 |
| Bent over row | 30 | 10 | 4 | 15 |
| Lat Pull Down | 55 | 15 | 3 | 15 |
Triceps: Tuesday, Friday.
| Exercise | Weight (kg) | Reps | Sets | Rest |
|---|---|---|---|---|
| Tricep Push Down Cable | 27 | 15 | 3 | 15 |
| Tricep Extension With E-Bar | 15 | 10 | 3 | 20 |
Legs: Wednesday, Saturday, Sunday. I don't do any leg exercises, I'm still cutting so instead I do 2 hours on the treadmill at a normal jog.
Nutrition Eating under 1000 cals a day as I'm cutting, eating a mix of nuts, broccoli, and fruit for lunch in school, and a mix of brown rice and either chicken or salmon for dinner. Drinking only water. I take protein during school days to replace lost protein.
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