Ok i have been letting myself go for about 10 months now! I have been not going to the gym because lack of access to one and pure laziness. So i have access to a real good gym Monday to Wednesday but that's it. Really need to start lifting again as i have lost to much weight and its getting a bit much now.
I guess i need to create a routine that is some how mass building with gym equipment and home non weighted exercises. I don't have any equipment at home atm which makes this hard. I have such high standards and i really wanna be able to just hit the gym every day possible rather then do it at home with with no weights and minimal gain. So i guess ill make something up and if you guys on the forum could leave some input it would be sweet. thanks.
Monday
1: squat 4 sets of 10
2: Deadlifts 3 sets of 6
3: leg press 3 sets of 6
4: Leg curls 3 sets of 8-12
5: leg extensions3 sets of 8-12
Wendesday
1: Bench 4 sets of 8-10
2: Shoulder press 3 sets of 10-12
2: skull crushers3 sets of12-15
3: Lat pull downs 4 sets 10-4
4: Seated Rows 4 sets of 6-8
So many others i want to fitt in there but i would be so sore after that already! ....specially after how long i been not lifting for. I have no idea what to do as home exercises because i never do them lol
Also getting my diet back into check as well but i can do that myself. Its just gonna be oats for breakfast lots of protein powder and creatine, lots of steak chicken and fish and eggs. Lots of veggies and fruit and complex carbs and **** like brown rice, pasta and potatoes split in 4 to 6 meals if i can. I bought 25kg and 2kg of protein and creatine powder so i am feeling pretty set to start this Monday. Good to be back
I guess i need to create a routine that is some how mass building with gym equipment and home non weighted exercises. I don't have any equipment at home atm which makes this hard. I have such high standards and i really wanna be able to just hit the gym every day possible rather then do it at home with with no weights and minimal gain. So i guess ill make something up and if you guys on the forum could leave some input it would be sweet. thanks.
Monday
1: squat 4 sets of 10
2: Deadlifts 3 sets of 6
3: leg press 3 sets of 6
4: Leg curls 3 sets of 8-12
5: leg extensions3 sets of 8-12
Wendesday
1: Bench 4 sets of 8-10
2: Shoulder press 3 sets of 10-12
2: skull crushers3 sets of12-15
3: Lat pull downs 4 sets 10-4
4: Seated Rows 4 sets of 6-8
So many others i want to fitt in there but i would be so sore after that already! ....specially after how long i been not lifting for. I have no idea what to do as home exercises because i never do them lol
Also getting my diet back into check as well but i can do that myself. Its just gonna be oats for breakfast lots of protein powder and creatine, lots of steak chicken and fish and eggs. Lots of veggies and fruit and complex carbs and **** like brown rice, pasta and potatoes split in 4 to 6 meals if i can. I bought 25kg and 2kg of protein and creatine powder so i am feeling pretty set to start this Monday. Good to be back