Fitness Onslaught!!

[Bond007]

I drew my line in the sand on Monday and FINALLY resumed my workouts and a proper eating regimen.

The routine consists of 2 full body workouts:

Workout A:

Superset (3x10): DB Bench Press & Squat
Superset (3x10): Cable Row & Leg extension
Superset (3x10): Cuban Press & Incline situp
Superset (3x10): Biceps curl & Standing calf raise

Workout B:

Superset (3x10): Lat pulldown & Leg Curl
Superset (3x10): Bench dips & Leg press
Superset (3x10): Lateral raise & Back extension
Superset (3x10): DB shrug & Reverse crunch

These are alternated MWF.

I'm also doing cardio on TThSa. Tuesday & Thursday is Taekwondo, which gives me my cardio. And, Saturday, I'll do some wind sprints. I'll probably even throw in some extra cardio after my weight training tonight.

As for my diet, I'm extremely limiting my carb intake and I've done pretty well since I started on Monday. The only exception was last night when we had Chinese, but I really watched my intake of that damn white rice!!

At the beginning of the week, I was weighing 183.5 and I'm easily sitting around 20% bf with my 35" waistline. UGH!!! I've really got to get my bf tested so I know where I've begun. My goal is to get down to around 170 and regain my 31/32" waistline, hopefully before JP's retreat in May.

Anyway, so far this week, I've been VERY succesful. I haven't skipped a workout or Taekwondo class. I've just got tonight's weight training and tomorrow's cardio to complete for my first week back. YIPPPEEEE!!!!

[md11hydmec]

Congratulations on starting back up. I've found the training logs to be a great help. It kind of keeps you focused. Good luck, and keep us posted.....MD

[OldGuy]

Good to see you're back. The shoulder must be feeling good.

Just an observation but you have 3 quad exercises and only 1 hamstring exercise. Could this lead to an imbalance?

[Bond007]

Originally posted by OldGuy:
Good to see you're back. The shoulder must be feeling good.

Just an observation but you have 3 quad exercises and only 1 hamstring exercise. Could this lead to an imbalance?

That's a good observation, but I'm focusing more on the larger muscles to get a bigger bang for my buck while cutting down. I'm not trying to build strength so much as expend energy and lose weight, hence the higher reps and actually relatively low weights. I have had to change out some overhead exercises to accomodate the shoulders, though.

On the other hand, perhaps I'll change out the leg extensions for a glute/ham raise. Thanks!

[Ian Kay]

OG is right. Besides, if you're targeting bigger muscles, hams should be included (I mean, they're bigger than your bis, right? But you're doing curls...)

And imbalances aren't just a problem for strength gains... they set up the potential for injury too.

Anyway, glad to see you back in the game!

[Bond007]

Yeah, I should know better, I suppose.

[vandamme]

yeah,, 007 is back. whats up bond!
here is my observation..if your trying to expand more energy and cut down heavy loads with low reps will lead the afterburn affect like hiit gives. would be superior in my opinion for cutting, even if strength or size is not a concern.