Death
10-02-2008, 07:46 PM
A little about me.
21yo
6'0"
225lbs
~18%BF
Just getting back into training after a 5 month hiatus.
My all time best was 235lbs@13%bf
Right now my goal is to hit 205lbs@10-12%BF by Xmas time.
I'm following a 3 day split. Chest/back, Shoulders/Arms, Legs/Lower Back.
Diet is regular calorie restriction at ~2500 calories a day. This is ~1200 bellow maintenance for the time being. After getting to 215 I will ease the cals up slowly and start including HIIT.
Workout One
Incline DB press
35's x 12
65's x 8
75's x 8
BB Rows
45 x 8
135 x 8
185 x 6
135 x 6
Machine Flys
195 x 8
205 x 8
195 x 6
Pull Ups
BW x 5
BW x 4
Lat Pulldowns
165 x 8
185 x 8
185 x 3
Weight 225lbs BW 18.5% Will Take measurements in a bit.
21yo
6'0"
225lbs
~18%BF
Just getting back into training after a 5 month hiatus.
My all time best was 235lbs@13%bf
Right now my goal is to hit 205lbs@10-12%BF by Xmas time.
I'm following a 3 day split. Chest/back, Shoulders/Arms, Legs/Lower Back.
Diet is regular calorie restriction at ~2500 calories a day. This is ~1200 bellow maintenance for the time being. After getting to 215 I will ease the cals up slowly and start including HIIT.
Workout One
Incline DB press
35's x 12
65's x 8
75's x 8
BB Rows
45 x 8
135 x 8
185 x 6
135 x 6
Machine Flys
195 x 8
205 x 8
195 x 6
Pull Ups
BW x 5
BW x 4
Lat Pulldowns
165 x 8
185 x 8
185 x 3
Weight 225lbs BW 18.5% Will Take measurements in a bit.