View Full Version : Getting lean

04-21-2010, 12:55 PM
monday 4-19-10

My name is Al, im 5 foot 3inch and i weight about 212lbs as of now, about 15 to 20% bf, my main goal is keep my strength and get to about 10%bf, i will be running a full body routine, some like this M-4x5,W-3x15,F4x10, so far its been working great lost about 12 pounds

Squats 4x5 at 225,235,235,245

Incline Bench 4x5 at 225,225,235,245

pullups, weighted 10lbs 4xfail 7,7,6,6

Db shoulder press 4x5 at 80,85,85,90

bb curl 3x5 at 95,95,95

skulls 3x5 at 100,100,100

The workout been great so far and im losing about 2 or 3 pounds a week and im eating about 2200-2300 cals getting 220protein 50grams of fat and around 150carbs, and i been keeping sodium under 2000

04-21-2010, 07:09 PM
Wednesday 4/21/10

Peck deck 3x15 @125lbs
Super Set
Close grip pulldowns 3x15 @125lbs

Laterals 3x15 @12lbs
Super set
Rope pulls 3x15 @ 35lbs

Leg curls 3x15 @ 60lbs

Hammer curls 3x15 @ 35lbs
Super set
Push downs 3x15 @57lbs