To start I will tell you a bit about myself. I am 35 years old and weigh 200Lbs. I am 58 and I am about 30-40Lbs overweight. I have never seriously worked-out in my life other than when I was in the military and that wasn't weight training! Now I have gotten fat and lazy! I have two boys ages 3 and 1 and I want to be in shape to keep up with them in the next few years.
My goal is to lose the fat and gain muscle. I have just started my weight loss diet. I am consuming aprox. 2000 cal. including protien shake (x2) day and creatine shake pre-workout.
I started my work out routine yesterday.
Monday September 14, 2009
My routine consists of Mondays, Wednesdays, Fridays
In the mornings of each work out days I do the The tabata protocol for 4 minutes on the elliptical trainer.
At night I do 5 Min low intensity pre-work-out on the elliptical trainer
25 min. of interval training post-workout on the elliptical trainer.
reps x sets
Straight leg deadlift 3x8
Bench press 3x8
Seated Row 3x8
Triceps pushdown 3x8
seated Bicep curls 3x8
Squat 150 lbs
Straight leg deadlift 150 lbs
Bench press 160 lbs
Seated Row 160 lbs
Triceps pushdown 120 lbs
seated Bicep curls 120 lbs
It took me 25 minutes to complete the weight lifting routine and I did not push myself to failure but by the 3rd set I couldnt do more than 10 reps, so I will keep it at 8. I took only 15- 20 seconds between each set and 1-2 minutes between each exercise.
I am not feeling sore this morning so I am unsure if that is a good or bad thing.
I will try to post photos of me and video of my workout as I am using a bowflex and would like to correct my form. (unfortunately free weights and a rack are not an option for me right now as I have this bowflex so I need to start with it until it has become obsolete when I run out of resistance bars as this equipment is limited to 210 lbs)