Blarggggh beats the belly

Blarggggh

So Ive started back training, 19, 90 kgs and 5 ft 9

Week one

Exc Set 1 set2 set 3
Leg Press 12 rep/ 4bars 10 rep/ 5 bars 8 reps / 6 bars
Leg Extensions 12 reps 15kg 10 rep 20kg 8 reps 25kg
Leg Curls 12 reps 18kg 10 reps 22kg 8 reps 27kg
Standing calf raise 12 rep 6 kg 10 rep 7kg 8 rep 8kg
Bech press 12 rep 22kg 10 rep 27.5kg 8 rep 32kg
Lat Pulldowns 12 rep 5 bar 10 rep 6 bar 8 rep 7bar
DB overhead 12 rep 6kg 10 rep 7kg 8 rep 8 kg
Ropse pushdowns 12 rep 13.5kg 10 rep 22kg 8 rep 27.5

Preformed Mon, wed, fri

Trying to keep things as simple as possible diet wise

Breakfast 2 biscuits of Shredded wheat low fat milk

Lunch Wholewheat spaggetti

Snack 70g roasted peanuts

Tea Beans with four slices of toast

Thats my new diet monday thru friday

Blarggggh

So Ive been following the above program for three weeks. Havent seen to loose any weight yet but Id imagine thats expected. So time to change it up a bit

This is the program ill be following for the next 4 weeks. With the weight being gradualy increased.

Squats 12 reps/ Just bar 10 reps/ 5kg 8 reps/ 7kg
DB Lunges 12 reps/ 4 kg 10 reps/ 5kg 8 reps/ 6kg
Seated Calf Raises 12 reps/ 7kg 10 reps/8kg 8 reps/ 9kg
Inc Db press 12 reps/ 8kg 10 reps/ 9kg 8 reps/ 10kg
Seated Rows 12 reps/27kg 10 reps/32kg 8 reps/ 36kg
lateral raise 12 reps/ 3kg 10 reps/ 4kg 8 reps/ 5kg
DB Curl 12 reps/ 7kg 10 reps/ 8kg 8 reps/ 9kg
Overhead DB Exten 12 reps/5kg 10 reps/ 6kg 8 reps/ 7kg

Reverse crunches 12 reps 10 reps 8 reps



Mon, Wed, Thurs

Diet

Breakfast:
Two shreaded wheat with skimmed milk

Post workout protean shake

Snack: Cottage cheese

Dinner: Tomato and basil soup and two small bread rolls

Tea: one cup of tea, one portion of beans and 3 slices of wholemeal toast buttered

Ultimetely want to tone up and drop to 11 and a half stone

Blarggggh

So Monday

Squats 12 reps/ Just bar 10 reps/ 5kg 8 reps/ 7kg
DB Lunges 12 reps/ 4 kg 10 reps/ 5kg 8 reps/ 6kg
Seated Calf Raises 12 reps/ 7kg 10 reps/8kg 8 reps/ 9kg
Inc Db press 12 reps/ 8kg 10 reps/ 9kg 8 reps/ 10kg
Seated Rows 12 reps/27kg 10 reps/32kg 8 reps/ 36kg
lateral raise 12 reps/ 3kg 10 reps/ 4kg 8 reps/ 5kg
DB Curl 12 reps/ 7kg 10 reps/ 8kg 8 reps/ 9kg
Overhead DB Exten 12 reps/5kg 10 reps/ 6kg 8 reps/ 7kg

Wed

Squats 12 reps/ 5kg 10 reps/ 7kg 8 reps 10kg
No Lunges Legs to sore
Seated Calf Raises 12 reps / 8kg 10 reps/ 10 kg 8 reps/ 11 kg
Incline DB Press 12 reps/ 9kg 10 reps/ 10kg 8 reps/ 11kg
seated rows 12 reps/ 32kg 10 reps/ 36kg 8 reps/ 40kg
DB Lateral Raises 12 reps\ 4kg 10 reps/ 5kg 8 reps/ 6kg
DB curls 12 reps/ 8kg 10 reps/ 9kg 8 reps/ 1- kg
Overhead DB extensions 12 reps/ 6kg 10 reps/ 7kg 8 reps/ 8kg

Same diet as last week. With cheat days Sat and sunday

Blarggggh

So had the flu last while, sp havent been training

DB Lungs 12 reps / 3kg 10 reps / 4 kg 8reps / 5kg
Seated Calf Raises 12 reps/ 8kg 10 reps / 9kg 8 reps/ 10 kg
Incline DB Press 12 rep/ 9kg 10 reps/ 10kg 8 reps/ 12kg
seated rows 12 rep/ 36kg 10 reps / 41kg 8 reps/ 45.5 kg
Db Curls 12 rep/ 8 kg 10 rep/ 9 kg 8 reps/ 10 kg
Overhead extensions 12 rep/ 7kg 10 reps 9kg 8 reps/ 10 kg

cardio,shoot me