True that, I'll try to come up with an outline for what i will do on my workout days throwing in full bod workouts.
Rep schemes will be
Squats: 5 reps, just work up to see where i am at, wont go too heavy so im struggling towards the end of the set.
Hammy curls: 3-5 sets of 10 or until they cramp up.
3x10 for chest, boulders, back, and arms will be different, multiple sets and around 10 reps but increase in weight with minimal rest.
Day 1 weights
Squat
Bench
Deadlift
- Bench will be higher reps, maybe do working sets of 8 but do a lot of in between sets to warm up properly
- Squat will be work up to a barely comfortable set of 5
- Deadlift will be 5 reps or less, I get migraines on reps higher than 5 on deadlifts
Day 2 weights
DB Front squat
Stiff leg deads
Hex press(db)
DB flyes
BB OH press
Cable side raise
DB Bent over row
Lat pulldown(ill just use different handles for each day)
Cable curl
DB extensions
Sets are 3-4x10-15
then day 3 is what ill be doing tomorrow.
ill throw in a 1 mile run each day and throw in the walking and biking where LBSS and Adarq said to.
day 1: 1 mile run, Weights, walk x 60 mins
day 2: 1 mile run, bike x 30-60 mins
day 3: 1 mile run, Weights, walk x 60 mins
day 4: 1 mile run, bike x 30-60 mins
day 5: 1 mile run, weights, walk x 60 mins
day 6: rest or bike/walk if you feel like it
day 7: rest or bike/walk if you feel like it
If I do a short rest type of deal(usually what i do) then the workuts will be just under 2 hours but thats fine, I like my walks.
