Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Philosophy
My Workout Program
CHEST & BACK, ABS
LEGS & SHOULDERS, ABS
BI'S & TRI'S, ABS
ARMS & FOREARMS, ABS
I usually do any where from 3-4 sets ranging from 8-10 reps, for my weight lifting, usually every 3-4 weeks i change it up, either 3x10, or 5x5 or 4x8, or 2x50, just to keep the muscles wondering what is going on.
* The days of the week vary due to my work and family schedule. But i get all my workouts in every week.
Usually my lifting time runs between 45 minutes to 60 minutes, and my ABS workout usually lasts around 20-25 minutes.
I write down every exercise or weight i lift in a daily journal.
** On my duty days, i hit the gym at 0330am, then get station house, and on these days that im on duty i get a secondary workout in the PM (short lasing about30-45 minutes)
Currently I do some form of cardio at very least 5 days a week, up to 7 days a week, This consists of:
before workout= 20 minutes eliptical w/ 30 minutes treadmill
after workout= 25-30 minutes of cool down on the treadmill.
(IF AT HOME)= 60 minutes country walk or on the stationary bike.
The following works out for me however i have not quit found the perfect set up (HAHA), but this haas helped me maintain 217-220 lbs., for the last year (not to say i couldnt trim up a little), i would love to see 200 pounds.
I incorperate this with what i think is eating right. Iget my vegetables, meat and other supplements:
fat= 45-75 grams
carbs= 100-200 grams
protein= 200-220 grams
fiber= 20-30 grams
sugars= 25-50 grams (just whats in the food i consume nuthin extra)
This is usually the break down and I write every thing i eat in a daily journal that i hand made.
It may seem that i dont take rest breaks, but I usually have 1-2 days of doing nuthin, But this is usually every other week.