Early morning warmup of 15 pushups and 15 squats and 15 rows.
Pull Day:
Pullups: 10, 10, 9
Rows: 20, 20, 8 (one arm)
Alternative Rows: 25, 20, 25
Curl: 6 (one arm), 12, 20
Friday, January 8, 2016
Time for a Reboot?
It's the new year. Time for a new start and to make some goals and to monitor progress.
Goal: get my weight down to 175, add muscle, lose fat.
Current weight: 187. 12 pounds to lose.
Exercise change: daily full body "warmup" and pyramid split focus in one workout with combination of high, medium and low reps. Each concentrated grouping will be performed twice a week. There will be a "push" day (or chest, shoulders, triceps) a "pull" day (or back, biceps) and a "leg" day (squat variations). Generally speaking I will do the "cornerstone" or hardest exercise first and work down to the easiest. So this will be dips, pullups, and pistol squats for the three days.
The seventh day of the week could be for explosive movements and/or sprints. I haven't decided yet. But NO "rest day"!
For nutrition I'm not sure what to do. For now the goal will be to try to forgo eating until the main workout has been done.
So, for today, 1/7/2016:
6:30 - black coffee, water, stretching, 15 pushups, 15 squats
7:30 - bike 15 miles (1 hour 15 minutes)
9:00 - full body "warmup" - 20 pushups, 20 rows, 20 squats, weigh-in - 187 lbs clothed with shoes
9:30 - black coffee
11:00 - workout - "pushing" or chest/shoulders/triceps (ugh)
Dips: 20, 18, 15
Archer Pushups: 8, 7
Diamonds: 20, 18
Feet elevated Russian Pushups: 15, 14
Pike Pushups: 9
Tricep Extensions: 12, 8, 18 (the last set was on a higher "bar")
12:00 to whenever
Honecrisp apple
Mixed nuts including peanuts
Olives
Taco insides (ground beef, cilantro, onion, green pepper, lettuce
4:00 - bike 15 miles (1 hour 30 minutes)
Taco insides (ground beef, cheese, black beans, peppers, cilantro)
Fruit salad (blackberry, mango, pomegranate)
Beer
Goal: get my weight down to 175, add muscle, lose fat.
Current weight: 187. 12 pounds to lose.
Exercise change: daily full body "warmup" and pyramid split focus in one workout with combination of high, medium and low reps. Each concentrated grouping will be performed twice a week. There will be a "push" day (or chest, shoulders, triceps) a "pull" day (or back, biceps) and a "leg" day (squat variations). Generally speaking I will do the "cornerstone" or hardest exercise first and work down to the easiest. So this will be dips, pullups, and pistol squats for the three days.
The seventh day of the week could be for explosive movements and/or sprints. I haven't decided yet. But NO "rest day"!
For nutrition I'm not sure what to do. For now the goal will be to try to forgo eating until the main workout has been done.
So, for today, 1/7/2016:
6:30 - black coffee, water, stretching, 15 pushups, 15 squats
7:30 - bike 15 miles (1 hour 15 minutes)
9:00 - full body "warmup" - 20 pushups, 20 rows, 20 squats, weigh-in - 187 lbs clothed with shoes
9:30 - black coffee
11:00 - workout - "pushing" or chest/shoulders/triceps (ugh)
Dips: 20, 18, 15
Archer Pushups: 8, 7
Diamonds: 20, 18
Feet elevated Russian Pushups: 15, 14
Pike Pushups: 9
Tricep Extensions: 12, 8, 18 (the last set was on a higher "bar")
12:00 to whenever
Honecrisp apple
Mixed nuts including peanuts
Olives
Taco insides (ground beef, cilantro, onion, green pepper, lettuce
4:00 - bike 15 miles (1 hour 30 minutes)
Taco insides (ground beef, cheese, black beans, peppers, cilantro)
Fruit salad (blackberry, mango, pomegranate)
Beer
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