never posted here but i got my ass into the gym almost two years ago after what i felt was a heart attack , Dr said it was probably a panic attack and ran tests to find out my cholesterol was a bit high ( runs in my family and was part of the cause of my fathers death of a heart attack at 41 years old , he ate horrible and was obese. 6'3" 350 lbs)
I got my moms size as i was about 205 lbs and 6 foot even. After that scare i made a choice to get my body in line. I stopped partying almost completely and gave up red meat mostly (once or twice a month ) and live on strictly white meat chicken and fish (mostly sushi but will grill some as well) . I started hitting the gym with my brother in law and doing cardio for a year. Now im in the gym 3 days a week for a hour a couple hours. I'm doing 3 sets for 10 reps on most excersizes except shoulders i do 15+
Monday chest or push day( bench excersizes alternating weekly from db to flat bar , flat/incline flys and a high rep of one of them at the end ) followed by shoulder press . My numbers are no where near you guys but for my size im happy 105 db flat bench 3 sets of 10 , flat bar 235 . incline 100 db's.
wednesday - Legs , bi's , tri's and shoulders, Curls preacher/incline db's, squat everyweek either 2 sets of 20 235 ish , 3 inchs below parallel , or 3 sets 10 at 275 give or take , followed by push down cable triceps , skull crushers or weighted dips. then shoulder front raise and lateral raises.
friday- back day , seated rows, lateral pull down, back flys, and shoulder uprights. usually all on cables
I alternate motions and narrow and wide grip every week and try to start with more compound motions before isolations.
I do 4 days a week of abs/core after the gym . 30 minutes or so of a workout program my wife showed me after i saw it and laughed(alexa jean sore to the core) which is some pilates, planks, crunch's , and very hard abs (3 sets of 5 excersizes 45 seconds with 20 seconds rest between and 1 minute rest between sets)
I also start every day with a protein shake/smoothie (berries, bananas, oranges and peachs) many combos with optimim nutrition whey protein (vanilla/chocolate,coffee and cookies and cream) i take cissus, fish oil , milk thistle and anabeta right now. Taking a break from creatine at the momment .
This was me for this past labor day in vegas , A few of my friends were being bitches so my wife let me round up some girls to party with
I got my moms size as i was about 205 lbs and 6 foot even. After that scare i made a choice to get my body in line. I stopped partying almost completely and gave up red meat mostly (once or twice a month ) and live on strictly white meat chicken and fish (mostly sushi but will grill some as well) . I started hitting the gym with my brother in law and doing cardio for a year. Now im in the gym 3 days a week for a hour a couple hours. I'm doing 3 sets for 10 reps on most excersizes except shoulders i do 15+
Monday chest or push day( bench excersizes alternating weekly from db to flat bar , flat/incline flys and a high rep of one of them at the end ) followed by shoulder press . My numbers are no where near you guys but for my size im happy 105 db flat bench 3 sets of 10 , flat bar 235 . incline 100 db's.
wednesday - Legs , bi's , tri's and shoulders, Curls preacher/incline db's, squat everyweek either 2 sets of 20 235 ish , 3 inchs below parallel , or 3 sets 10 at 275 give or take , followed by push down cable triceps , skull crushers or weighted dips. then shoulder front raise and lateral raises.
friday- back day , seated rows, lateral pull down, back flys, and shoulder uprights. usually all on cables
I alternate motions and narrow and wide grip every week and try to start with more compound motions before isolations.
I do 4 days a week of abs/core after the gym . 30 minutes or so of a workout program my wife showed me after i saw it and laughed(alexa jean sore to the core) which is some pilates, planks, crunch's , and very hard abs (3 sets of 5 excersizes 45 seconds with 20 seconds rest between and 1 minute rest between sets)
I also start every day with a protein shake/smoothie (berries, bananas, oranges and peachs) many combos with optimim nutrition whey protein (vanilla/chocolate,coffee and cookies and cream) i take cissus, fish oil , milk thistle and anabeta right now. Taking a break from creatine at the momment .
This was me for this past labor day in vegas , A few of my friends were being bitches so my wife let me round up some girls to party with
