- Sep 29, 2004
- 18,656
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Well, I have a simple routine that is mostly macro. Thinking of adding a few exercises each day. All exercises are in the 3 sets of 7/failure ballpark.
day 1)
Flat Bench Press (or slight incline)
Military Press
Lat Pull Downs (need better equipment ot get to the weight I should be using ... ie cage)
Arm Curls
day 2)
dead lift
Squats (need cage to do this though ... see below)
Toe Raises
Sit-ups (weight on chest)
day 3)
cardio
The question(s):
So far, getting most of the results that I was hoping. Want to hit a few more areas that I am not hitting though. I'm thinking of adding 1 or 2 exercises on days 1 and 2. Anything that can push me just enough towards buying a rack (for squats, etc) is appreciated ;-)
Jan 10, 2012:
I started at just over 230 pounds. 233 pounds of sake of discussion. Age 35. 6 foot tall.
Today:
Much stronger. Already seeing results. 228 pounds now. I dropped a few. But I did take my waist down 1".
Long term Goal:
Gain muscle mass and drop weight slowly. I am in no rush to loose weight. I want to hit 200 pounds at some point but if it is 2 pounds a month that is sufficient.
day 1)
Flat Bench Press (or slight incline)
Military Press
Lat Pull Downs (need better equipment ot get to the weight I should be using ... ie cage)
Arm Curls
day 2)
dead lift
Squats (need cage to do this though ... see below)
Toe Raises
Sit-ups (weight on chest)
day 3)
cardio
The question(s):
So far, getting most of the results that I was hoping. Want to hit a few more areas that I am not hitting though. I'm thinking of adding 1 or 2 exercises on days 1 and 2. Anything that can push me just enough towards buying a rack (for squats, etc) is appreciated ;-)
Jan 10, 2012:
I started at just over 230 pounds. 233 pounds of sake of discussion. Age 35. 6 foot tall.
Today:
Much stronger. Already seeing results. 228 pounds now. I dropped a few. But I did take my waist down 1".
Long term Goal:
Gain muscle mass and drop weight slowly. I am in no rush to loose weight. I want to hit 200 pounds at some point but if it is 2 pounds a month that is sufficient.