Originally posted this in the Gym Rats thread but thought an actual log maybe more suited to keep track of everything.
So I am about 5ft 9 and back in September I hit the 85kg mark and was getting a bit on the podgy side so I decided to join the gym and make some lifestyle changes to be try and be more active.
Fast-forward to today and I am currently weighing about 78/79kg, this was achieved via a combination of resistance work and cardio as well as keeping the calorie count to below 2k.
Now that I am looking a little better I thought maybe I should be looking to achieve other goals....
This is me today:
And this is what I am kind of aiming for:
So I've picked up a routine I found online which looked pretty good to me but I am not sure whether this is actually suited to my needs as such so am looking for advice on whether this is actually suited.
Workout 1 - Chest, Tris and Calves
Bench Press - 4 x 10-12
Incline Bench Press - 3 x 10-12
Chest Flye - 3 x 10-12
Triceps Pulldown - 3 x 10-12
Cable Triceps Extension - 3 x 10-12
Cable Overhead Triceps Extension 3 x 10-12
Standing Calf Raise 4 x 25-30
Seated Calf Raise 4 x 25-30
Workout 2 -Back, Biceps, Abs
Dumbbell Bent-Over Row 4 x 12-15
Cable row - 3 x 12-15
Wide-Grip Pulldown 3 x 12-15
DB curl 4 x 12-15
One-Arm High Cable Curl 3 x 12-15
Hip Thrust 3 x 20-30*
Crunch 3 x 20-30*
Oblique Crunch 3 x 20-30*
Workout 3 - Shoulders, Traps, Calves
Dumbbell Overhead Press 4 x 12-15
Dumbbell Lateral Raise 3 x 12-15
One-Arm Cable Front Raise 3 x 12-15
Seated Calf Raise 4 x 25-30
Leg Press Calf Raise 4 x 25-30
Workout 4 - Legs and Abs
Squat 4 x 12-15
One-Leg Leg Press 3 x 12-15
Leg Extension 3 x 12-15
Romanian Deadlift 4 x 12-15
Lying Leg Curl 3 x 12-15
Hip Thrust 3 x 20-30*
Crunch 3 x 20-30*
Plank 3 x 1 minute
The workouts are supposed to be 4 weekly 'microcycles' where the weight increases each week with the rep going down accordingly. Ab work also changes accordingly.
So I am about 5ft 9 and back in September I hit the 85kg mark and was getting a bit on the podgy side so I decided to join the gym and make some lifestyle changes to be try and be more active.
Fast-forward to today and I am currently weighing about 78/79kg, this was achieved via a combination of resistance work and cardio as well as keeping the calorie count to below 2k.
Now that I am looking a little better I thought maybe I should be looking to achieve other goals....
This is me today:
And this is what I am kind of aiming for:
So I've picked up a routine I found online which looked pretty good to me but I am not sure whether this is actually suited to my needs as such so am looking for advice on whether this is actually suited.
Workout 1 - Chest, Tris and Calves
Bench Press - 4 x 10-12
Incline Bench Press - 3 x 10-12
Chest Flye - 3 x 10-12
Triceps Pulldown - 3 x 10-12
Cable Triceps Extension - 3 x 10-12
Cable Overhead Triceps Extension 3 x 10-12
Standing Calf Raise 4 x 25-30
Seated Calf Raise 4 x 25-30
Workout 2 -Back, Biceps, Abs
Dumbbell Bent-Over Row 4 x 12-15
Cable row - 3 x 12-15
Wide-Grip Pulldown 3 x 12-15
DB curl 4 x 12-15
One-Arm High Cable Curl 3 x 12-15
Hip Thrust 3 x 20-30*
Crunch 3 x 20-30*
Oblique Crunch 3 x 20-30*
Workout 3 - Shoulders, Traps, Calves
Dumbbell Overhead Press 4 x 12-15
Dumbbell Lateral Raise 3 x 12-15
One-Arm Cable Front Raise 3 x 12-15
Seated Calf Raise 4 x 25-30
Leg Press Calf Raise 4 x 25-30
Workout 4 - Legs and Abs
Squat 4 x 12-15
One-Leg Leg Press 3 x 12-15
Leg Extension 3 x 12-15
Romanian Deadlift 4 x 12-15
Lying Leg Curl 3 x 12-15
Hip Thrust 3 x 20-30*
Crunch 3 x 20-30*
Plank 3 x 1 minute
The workouts are supposed to be 4 weekly 'microcycles' where the weight increases each week with the rep going down accordingly. Ab work also changes accordingly.
