Further Up and Further In!

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    Further Up and Further In!

    New workout plan, new thread!

    Okay, so I've been AWOL for quite a while, sorry to my fellow Bees. My wife had some health troubles, and that consumed my life for a couple weeks. She's fine now, but I fell hard out of my regular fitness routine. Which is kind of laughable, because I had already lost my routine several months ago.

    Now I'm slightly out of shape, missing working out at any level, and ready for another change. I've been watching lots of exercise videos and learning how to structure a safe training plan that will whip me back into shape. I'm balancing that with a nutrition plan that will help me continue the healthy eating I was still doing and take it to the next level.

    What's more, my wife wants to lose a few pounds and get back into shape as well. Not quite to the level that I do, but she's in to join me in some working out in the near future.

    My goal for now is to step away from a regular DareBee plan and move into a plan I've devised on my own. It will be a 3-day split (legs/shoulders, chest/triceps, back/biceps) with rest days inbetween each workout and plenty of cardio and ab work thrown in there. I'd like to possibly lose a few pounds myself, but my main goal is a body recomp and to get some muscle back. I've found a fe good macro calculators to make sure my nutrition is in good shape as well.

    My primary focus will be weight training with some cardio. Every few weeks, I'll take a break and do some lighter stuff to give my body a bit of a break. On my "rest" days, I'll also do some regular cardio (treadmill, elliptical, etc.) and also make use of the DareBee workout repository. I'll also probably use the DareBee ab workouts as well.

    I might also add in the Back & Core program. I've been considering this one for a while, and I've been getting more and more sore lately, so I think with some other posture adjustments this will help strengthen that area and give me more stability as I move forward.

    I probably need to identify a clearer end goal of target weight loss or body fat or something, but for now my primary goal is to eat healthier, work out more, gain muscle, lose fat, follow a structured plan, and get stronger. Simple, right? Haha.

    Anyways, sorry for my absence, I'll try to continue to post my workout regimen here as I do it. I'll also start adding my meals when I think of it, hopefully you all can find some tips of your own through my experience.

    Further up and further in!

    #2
    brandonjohnson hope your training goes well.

    Comment


      #3
      Awesome! I wish you well.

      And P.S., I got that reference. The Narnians stand with you.
      Click image for larger version

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        #4
        TODAY'S WORKOUT (db weights per exercise)

        Goblet squat 4x10 (20 lb single)
        Split squats 1x16 (10 lb double)
        Stiff legged deadlifts 3x12 (15 lb double)
        Forward lunges 2x16 (bodyweight)
        Dumbbell swings 3x12 (15 lb single)
        Calf circuit 1x12 each step each leg (15 lb single)
        Arnold press 3x10 (15 lb double)
        Incline front raise 3x8 (10 lb double)
        Seated lateral raise 3x8 (both arms total) (10 lb)
        Face pull 3x10 (5 weight)
        1 mile total walking

        Today was the first day of my new workout plan, legs and shoulders. Legs will most certainly be in pain tomorrow, shoulders maybe not so much.

        Comment


          #5
          TODAY'S WORKOUT

          Ab Attack Level 3 with EC

          Comment


            #6
            TODAY'S WORKOUT

            Machine press 4x10 (70 lb weight)
            Incline press 3x10 (20 lb db)
            Single arm db lying press 3x16 (15 lb db)
            Lying flys 3x10 (20 lb db)
            Tricep cable pulldowns 3x10 (70 lb weight)
            Single crush grip overhead extension 3x10 (15 lb db)
            Single tricep kickback 2x10 (10 lb db)
            Bench dips 2x10
            10:00 treadmill

            Comment


              #7
              TODAY'S WORKOUT

              Lat pulldown 3x12 (90 lb weight)
              Single arm rows 3x16 (20 lb db)
              Shrugs (25 lb db) / bent over shrugs (20 lb db) 3x10 superset
              Face pulls 3x10 (60 lb weight)
              Alternating hammer curls 3x20 (15 lb weight)
              Incline curls 3x6 (15 lb weight)
              Cross body curls 3x16 (15 lb weight)
              Inner curls 2x10 (15 lb weight)
              10 minutes treadmill

              Comment


                #8
                TODAY'S WORKOUT

                Goblet squat 4x10 (20 lb single) or farmer squat 4x10 (10 lb double)
                Split squats 2x12 (bodyweight)
                Stiff legged deadlifts 3x10 (15 lb double)
                Forward lunges 2x12 (bodyweight)
                Dumbbell swings 3x10 (20 lb single)
                Calf circuit 1x8 each step each leg (15 lb single)
                Arnold press 3x12 (15 lb double)
                Incline front raise 3x10 (10 lb double)
                Seated lateral raise 3x10 (10 lb double)
                Face pull 2x10 (5 weight)

                Comment


                  #9
                  TODAY'S WORKOUT

                  Machine press 4x8 (80 lb weight)
                  Incline press 3x8 (25 lb db)
                  Single arm db lying press 3x16 (20 lb db)
                  Lying flys 3x10 (20 lb db)
                  Tricep cable pulldowns 3x10 (70 lb weight)
                  Single crush grip overhead extension 3x10 (20 lb db)
                  Single tricep kickback 3x10 (10 lb db)
                  Bench dips 3x8
                  15:00 walking

                  Comment


                    #10
                    Lat pulldown 3x10 (90 lb weight)
                    Single arm rows 3x16 (20 lb db)
                    Shrugs (30 lb db) / bent over shrugs (25 lb db) 2x10 superset
                    Seated reverse row 3x10 (60 lb weight)
                    Alternating hammer curls 2x20 (20 lb weight)
                    Incline curls 3x8 (15 lb weight)
                    Cross body curls 3x16 (15 lb weight)
                    Inner curls 2x10 (15 lb weight)

                    Comment


                      #11
                      TODAY'S WORKOUT

                      Homemade Abs Level 3
                      DD with EC (386 / 377)

                      Comment


                        #12
                        YESTERDAY'S WORKOUT (forgot to post whoops)

                        Front squat with shoulder press 3x10 (15 lb double)
                        Split squats 3x12 (bodyweight)
                        Stiff legged deadlifts 3x10 (15 lb double)
                        Forward lunges 3x16 (bodyweight)
                        Dumbbell swings 3x10 (25 lb single)
                        Calf circuit 1x10 each step each leg (15 lb single)
                        Incline front raise 3x10 (10 lb double)
                        Seated lateral raise 3x6 (15 b double)
                        Face pull 3x8 (60 lbs weight)

                        I'm trying to up the weight and/or reps for most exercises every time I go through these rotations. Also feeling less sore in the days after I work a certain muscle group. Even more miraculous, I don't hate leg day anymore!

                        Comment


                          #13
                          TODAY'S WORKOUT

                          Machine press 4x10 (80 lb weight)
                          Incline press 4x8 (25 lb db)
                          Single arm db lying press 3x16 (25 lb db)
                          Lying flys 3x10 (20 lb db)
                          Tricep cable pulldowns 3x8 (80 lb weight)
                          Single crush grip overhead extension 3x12 (20 lb)
                          Tricep kickback 3x16 (15 lb db)
                          Bench dips 3x10 (bodyweight

                          Comment


                            #14
                            Lat pulldown 3x8 (100 lb weight)
                            Single arm rows 3x16 (25 lb db)
                            Shrugs (35 lb db) / bent over shrugs (30 lb db) 3x8 superset
                            Seated reverse row 3x10 (70 lb weight)
                            Alternating hammer curls 3x16 (25 lb weight)
                            Incline curls 3x8 (15 lb weight)
                            Cross body curls 3x16 (15 lb weight)
                            Inner curls 2x8 (15 lb weight)

                            Comment


                              #15
                              Did a modified version of this workout today. Took off the last set and changed some of the reps a little bit, but this was a great full body routine that leaves muscles stiff and lungs gasping haha.

                              20 negative pullups
                              40 pushups
                              60 situps
                              60 squats
                              20 pike pushups
                              20 towel curls (towel hanging on a pullup bar)
                              20 tricep dips
                              80 side plank raises
                              60 calf raises
                              20 reverse iron cross

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