I hope everyone had a fantastic Christmas weekend and hopefully Santa took good care of you all. This morning I did a "light workout" as my left shoulder is still bothering me slightly.
SUNDAY/Light Upper Body:
A1) Wide Grip Pull-ups...(bodyweight)..............3 sets of 10 reps , followed by:
A2) Dips..(Bodyweight)........................................3 sets of 15-15-14, 45 sec. rest, repeat
B1) Side/Front Lateral Raises.(15 lbs)..............3 sets of 12 reps, followed by:
B2) Hammer Strength Incline Press (185 lbs).3 sets of 8 reps, 45 sec. rest, repeat
***How to perform Side/Front Raises.. (simply perform one front raise, both arms,same time...then perform a side lateral raise, this is considered one repetition... repeat for 11 more reps... this one exercise has had the greatest impact on my shoulder development!)
C1) Tricep Rope Pushdowns...(no record of weight)....3 sets of 12 reps, followed by:
C2) Dumbell Alternate Hammer Curls (30 lbs)............3 sets of 10 reps, 30 sec. rest, repeat
*** Follow it all up with 15 min. treadmill workout....
NOTES: In my quest to activate muscle memory and regain soem added muscular bodyweight I only plan to workout three-four days per week, and limit my cardio workouts..... I also plan to slightly increase my carbohydrates through healthy sources, whole grains, no white carbs (white rice, bread, pasta, etc.) .... I am planning on hitting upper body one day, my legs by themselves and maybe through a full-body, bodyweight-only workout one day per week.
I realize most of my readers need to lose bodyfat and this should be their top priority. For that goal, I recommend 4-5 resistance workouts per week (lasting 40 min. in length), followed by additional 20-30 minutes of cardio work. Add one additional 45 min. cardio workout on the weekends and also work on your "core." For diet, simply increase your protein intake and decrease your carbohydrate intake by eliminating most stachy carbs. Eat as much fruit and veggetables as you like, but stay away from breads, rolls, rice, pasta, etc. Oatmeal is okay but eat it early in the day for breakfast. Follow these guidelines and you should be good-to-go!
My problem with working out is that I have done it for so long, I mentally grow stale. Also, when it's 20-25 degrees outside and I have a warm Cajun lying next to me, it is very difficult to leave the house and hit the gym! As for food consumption, this is my biggest downfall! I consume an average of only 1,400-1,500 calories per day! I simply do not enjoy eating.... Here it is noon as I write this and I have only had a link of turket sausage and two slices of Ezekiel bread....that's all I've had to eat today and I am not looking forward to lunch. That is why I can't gain weight!
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