cjfall 
"I want to Live Healthier."
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4 day split..im building a base right now..i use lighter weights for more reps and sets
back/biceps
back: 10-12 reps, 3 sets...i do less reps because i have a weak back.
biceps: 15 reps, 4 sets this allows me to focus on form..i have a hard time developing my biceps when i use heavier weights
chest/triceps
chest: 15 reps, 3-4 sets
triceps: 15 reps, 3-4 sets
legs
15-20 reps, 3-4 sets
the more reps, the better for me. i usually do 20 because the heavier i lift, my legs get big and puffy really quick. this mixed with the cardio has clearly thinned my legs out after only 1 week!
shoulders
-i do shoulders by itself for one day because my arms are tired by the time i'd get to a shoulder workout, specially if i did chest in the same day. it seems to work really well, my shoulders have come a long way!
Cardio-7 days a week usually right after lifting around 5 or 6pm. on weekends, i aim for twice a day with no lifting. i'd really like to do cardio first thing in the morning but with school, i'd have to be at the gym by 3:30am. my cardio consists of walking 2%incl. at around 3.0 mph for an hour. i wear a heart rate monitor once a week to make sure i keep my heart rate between 115 and 130. its a very easy cardio but i believe that it's the duration of the workout, not the intensity. i've been doing this type of cardio for a week and have already lost 3 pounds. i lift to manage the muscle that i have, my goal for right now is to lose body fat and so far it's working. after i lost body fat to see what muscle i have, i will change up my workout. i am also a student and rarely drive my car. i walk to all my classes instead of taking the shuttle busses. sometimes i'll walk back from school to my apartment if the weather is nice (it usually takes 45 mins)
(HOW DO I MANAGE MY TIME?! - i take my readings/study guides to the gym with me and read while walking...its difficult at first but i got use to it..besides an hour of walking gets boring..and reading is boring too!)
if anyone has questions and wants more details, feel free to ask. also, if you think your type of cardio works better, let me know about that too..im always looking to try new things! |
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