sparky13
April 26th, 2005, 09:57 PM
Howdy folks. I'm not much of a poster, I know, shame on me. But, I find that just reading others' posts a great inspiration.
With that said, my wife and I are starting a 30 day challenge. I have been going to the gym now for about 12 weeks. Trying to refine my routine and trying to find what works and what doesn't.
Well, my wife suggested that we take pics as a way to document our progress. Cool! I thought, until I saw the pics. Man, there is a difference between the mirror and pictures! I almost fell out of my chair!
Here are my stats;
30 years old.
160 pounds.
5'9" tall
According to the "bodygem" instrument that the trainer has at the gym, I'm at 16.5% bf.
(That by the way pissed me off! When I was in the Marines, I was at around 11-12%. I guess years of sitting behind a desk and not skateboarding will do that to a guy.)
My goal is to get to at least 12% bf.
Current workout:
(I'm doing 3 sets of 10 for everything. I can't always do 10 reps, so when I can do 10 reps, I up the weight)
Monday- Shoulders
Mil. Press
Db Press
Db Laterals
Upright rows *Not sure if this is what they are called. I stand with a db in each hand and then raise one at a time upward along my body.
Db Shrugs
40 min cardio at 130 heart rate
Tuesday-Arms
Bar Curls
Alt. Db Curls
Tri Press
Db Kickbacks
Leg lifts
Obliques with a 60pound weight. Standing, bend to the side and then back up
Crunches
Exercise Ball Crunches
40 min cardio at 130 heart rate
Wednesday-Cardio
60 min cardio at 130 heart rate
Thursday- Legs
Squats
Leg Press
Leg Extensions
Stiff Leg Dead Lifts
Standing Calf Raises
Leg lifts
Obliques with a 60pound weight. Standing, bend to the side and then back up
Crunches
Exercise Ball Crunches
Friday- Chest
Db Bench Press Flat
Incline Db Bench Press
Dips
Flys
40 min cardio at 130 heart rate
Saturday- Back
Pulldowns (soon to be replaced with pull ups)
Cable Rows
Db Row
Hyper Extensions
Leg lifts
Obliques with a 60pound weight. Standing, bend to the side and then back up
Crunches
Exercise Ball Crunches
40 min cardio at 130 heart rate
Sunday- OFF
Diet, I'm trying to keep it clean. Cutting out sugars (working computers, I used to be a soda junkie) eating lots of protein, 7 grain wheat bread with at least 3g fiber. Fruits and veggies.
Without further ado, here are the pics. (God this is embarrassing)
http://i5.photobucket.com/albums/y178/sparky13/front.jpg
http://i5.photobucket.com/albums/y178/sparky13/side.jpg
http://i5.photobucket.com/albums/y178/sparky13/back.jpg
Thoughts, suggestions, comments are appreciated.
Also, thanks to a good friend of mine Troy Corbin. Without the inspiration from him, I would have never done this. Thanks man, I miss ya.
Sparky :rolleyes:
With that said, my wife and I are starting a 30 day challenge. I have been going to the gym now for about 12 weeks. Trying to refine my routine and trying to find what works and what doesn't.
Well, my wife suggested that we take pics as a way to document our progress. Cool! I thought, until I saw the pics. Man, there is a difference between the mirror and pictures! I almost fell out of my chair!
Here are my stats;
30 years old.
160 pounds.
5'9" tall
According to the "bodygem" instrument that the trainer has at the gym, I'm at 16.5% bf.
(That by the way pissed me off! When I was in the Marines, I was at around 11-12%. I guess years of sitting behind a desk and not skateboarding will do that to a guy.)
My goal is to get to at least 12% bf.
Current workout:
(I'm doing 3 sets of 10 for everything. I can't always do 10 reps, so when I can do 10 reps, I up the weight)
Monday- Shoulders
Mil. Press
Db Press
Db Laterals
Upright rows *Not sure if this is what they are called. I stand with a db in each hand and then raise one at a time upward along my body.
Db Shrugs
40 min cardio at 130 heart rate
Tuesday-Arms
Bar Curls
Alt. Db Curls
Tri Press
Db Kickbacks
Leg lifts
Obliques with a 60pound weight. Standing, bend to the side and then back up
Crunches
Exercise Ball Crunches
40 min cardio at 130 heart rate
Wednesday-Cardio
60 min cardio at 130 heart rate
Thursday- Legs
Squats
Leg Press
Leg Extensions
Stiff Leg Dead Lifts
Standing Calf Raises
Leg lifts
Obliques with a 60pound weight. Standing, bend to the side and then back up
Crunches
Exercise Ball Crunches
Friday- Chest
Db Bench Press Flat
Incline Db Bench Press
Dips
Flys
40 min cardio at 130 heart rate
Saturday- Back
Pulldowns (soon to be replaced with pull ups)
Cable Rows
Db Row
Hyper Extensions
Leg lifts
Obliques with a 60pound weight. Standing, bend to the side and then back up
Crunches
Exercise Ball Crunches
40 min cardio at 130 heart rate
Sunday- OFF
Diet, I'm trying to keep it clean. Cutting out sugars (working computers, I used to be a soda junkie) eating lots of protein, 7 grain wheat bread with at least 3g fiber. Fruits and veggies.
Without further ado, here are the pics. (God this is embarrassing)
http://i5.photobucket.com/albums/y178/sparky13/front.jpg
http://i5.photobucket.com/albums/y178/sparky13/side.jpg
http://i5.photobucket.com/albums/y178/sparky13/back.jpg
Thoughts, suggestions, comments are appreciated.
Also, thanks to a good friend of mine Troy Corbin. Without the inspiration from him, I would have never done this. Thanks man, I miss ya.
Sparky :rolleyes: