Here
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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