Need help

G

gmet

0
Ok all experts out there,I need help.

Since I joined this site,I have mentioned it to a couple of so called work mates and they have challenged me to a competion.
These guys already have A head start with them training with the local rugby league team,but I don't think they are real serious.
I have til December to get stronger,toned and faster them.
Events to be confirmed.
I'm 39 109kgs Male.
I know I should just shrug off their comment(or crush them)lol but it has given me some added motivation.The prize is dinner and drinks.
My nutrition is no good and my fitness is ok.
Any help appreciated

Cheers Greg
 
What are you looking for exactly? A workout routine? What do you need from that routine? Strength? Endurance? We need to know a little bit more about what you're asking fo besides that you're in a contest...
 
1. Fullbody weight lifting routine 3x per week made up of the following moves (but not limited to them alone):
Squat, Dead Lift, Bench press, Bent over Row, Pullup, Dip, Clean/Press
Balance upper body/lower body exercises in each WO, as well as push/pull.

2. Perform some sort of cardio on the "off" days 3x per week.

3. Eat clean.

4. Get rest.

5.Repeat.

If you want more specific info, give more specific info.

peace.
 
fitness

Thanks Fastlane,
I know you need more info than me being just in a contest but all I want is an all round physique with strength and endurance.
But the problem being I don't seem to have much time,maybe I should forget about the challenge from the work mates and try not rush things.

Cheers Greg
 
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