So I have been thinking about doing this for a while. I have been going to the gym pretty consistently over the last couple months. Yet I think I still need something to push me even further. I think if I set my goals and place them on my blog then not only with my workout partner keep me accountable, so will all who read my blogs. So what I am going to do in this particular post is list my current stats and my goals for the end of my current workout. I will also list what my current workout is.
Currently I weigh 295 lbs. My personal long term goal is to get back down to 220 lbs. The actual physical working out i have no problems with. Between a physical job and going to the gym 4 to 5 times a week, along with a pretty physical life.
The problem I have is what most people struggle with, nutrition. A lot of that has to do with the fact I am not good at cooking. Plus I get out of work and go to the gym, do journey groups, or Saturdays I tend to go out. My lunches I tend to eat out all the time and what I SHOULD do is start taking lunches to work. That will do 2 things:1) I would be eating better than I do now and 2) I would save a lot of money. I have been saying that I should bring lunches for a while now, yet I still don’t do it.
I get paid again next week. I think I am going to start bringing lunches to work the following week. By doing this, I will start to eat better and the weight will start dropping off faster.
Some other current goals I have are:
Current Max(not true max totals) goal for 2nd part of 8 week workout
Bench Press 225 lbs(6 reps) 275 lbs(3 reps)
Weight 295 lbs 285 lbs(at end of 8 weeks)
Dips 120 lbs of help 80 lbs of help
4 day workout: strength building
weeks 1-4
Monday(4:00)
Big Bench
Bench Press (warmup) (10,6,3)(135 lbs)
Bench Press(6 x 3 sets)
Close-grip Bench press(8 x 1)
Wide Grip Bench press(8 x 1)
Incline dumb bell Press(8 x 3)
Dips(10 x 2)
Peck Deck Flyes (10 x 2)
Skull crushers(10 x 2)
Tri Pressdowns(12 x 2)
Tuesday (6:30)
King squats
Squats(warmup)(10,6,3)
Deep squat(6 x 3)
Narrow Squat(8 x 2)
Wide Squat (8 x 2)
Leg Press 12 x 3
Seated Calf Raise (12 x 2)
Calf Push Machine (10 x 2)
Thursday(6:30)
Ripped Abs
20 minutes treadmill
4 sets 15 reps
Kneeling Rope Crunch
Hanging Leg Raises
Machine Crunch
Twists(25 each side)
wrist curl(knees)
wrist curl(bench)
Friday(4:00)
Pulls
Deadlift (10,6,3)
Narrow Stance Deadlift(6 x 3)
Wide Stand Deadlift (8 x 2)
Box Deadlift(8 x 2)
Seated Cable Row (8 x 2)
Bent over barbell row (10 x 2)
Lat Pull downs (10 x 2)
Standing barbell curls(10 x 2)
seated dumbbell curls(12 x 2)
The thing with this current workout is that it is a 8 week program designed for strength building. Weight loss probably/shouldn’t come that fast with this program, but good to great gains on the bench press and overall core strength should come. I am going to post the first 3 days of this workout shortly and the 4th day later on tonight. Wish me luck and keep me accountable.
No Comments Yet
No comments yet.
