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2000 - Basic 10 sets of all around weights. 2003 - split body part training. 2005 - 3 body part per day with 48 hours rest. 2007 - 2009 2 bodyparts per day on 3 day rotation.
Gain strength, cardio endurance, get a six pack, increase flexibility and lose fat with a goal of under 10% bodyfat.
Goal (Long):
I am starting with high reps in 10-30 and then staying in the 8-15 rep range. I goalset by trying to get an extra rep or add 5 pounds the next week. I want to keep up with cardio or aerobics about 5-6 times a week with ab work and get a six pack. I want to lose about 10 lbs of fat and gain 15 lbs of muscle. My goal weight is around 180 lbs with 10% or under bodyfat.
I have a goal to increase my coordination, agility, endurance, and speed through football exercises and handball.
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2 bodyparts of opposing muscle groups
20-45 minute workout per day
about 10-16 total sets
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i dont think creatine is the way to go for your goal...i dont take any suplements atm, id go with something a little less strong, some proteins, maybe a pre workout nothing much and a clean diet
great progress, your chest looks bigger and your stomach looks smaller, less bf%, keep going, my advice would be to get a trainer, Follow his programme and youll be reaching you goal in no time++
The camera doesn't lie and you are making good progress there my friend. Keep up the great work and you will achieve your goal in no time at all.
Enjoy the journey.
