woogl 
"My goal is to lose 45 pounds of fat with in one year and to gain muscle muscle in the process. Over all getting down to 140lbs to 145lbs."
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Six of the seven days in the week I do upper then lower body excersizes every other hour for 8 hours. After two to three weeks of the same numbers I gradually push them up. I mainly do calithenics b/c I eat, sleep , work, and live on a US Naval war ship. The chance of getting a good cardio work out on the type of ship I am on is very difficult. Below is a rough estimate of my weekly routine.
I am updating this and working at the same time so it will not be completely filled out when this is posted.
Mon-Sat: I start at 50 reps and work up. If I cannot do 50 straight then I break it into 30/20 or 40/10.
These are the upper body exersizes I pick from to use when planning out my work out.
Push Ups
Dips
Decline Push ups
Incline Push ups
One Armed Push ups
Pull ups
Chin ups
Close grip Push ups
Wide grip Push ups
Isometrics
These are the lower body exersizes I pick from to use when planning out my work out.
Reverse Crunches
Flutter Kicks
Sit Ups
Side Crunches
Reg Crunches
Elbow to Knee Crunches
Leg Lifts Laying down
Hanging Leg Lifts
Hanging Knee Raises
Trunk Twists w/ bar
Sit up into Trunk twist
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