Been 1 year since I started working out come Sept. 28th.
Old waist size 50 inches, currently at the same waist size I had in college, 32 inches.
Started at 158 kilos, down to 103 now.
Routine:
Sunday morning 45 minutes Elipt. trainer
Sunday evening 60 minutes swimming lapse, olympic size. Usually get 66-72 laps done with 5 minute intervals.
Monday Morning 45 minutes Elipt. trainer
Monday evening (7pm) Full body workout - shoulders
3 sets flat dumbell press - declining reps increased weight (12-10-until failure)
3 sets seated dumbell flies (same as above, declining reps, increased weight, but 16-14-until failure)
3 sets of the exercise where you use 1 dumbell
3 sets seated dumbell pullover - I started doing these instead of declined bench press back in May. Since then, my chest has finally started to look good without a shirt on. They hit my chest like no other exercise can. Only downside is the dumbells arent that heavy alone so I usually go to 20 reps first set.
3 sets pull down
3 sets bicep dumbel curls
2 sets of squats 200 lbs
Tuesday - no exercise in the morning
Evening - 90 minute walk on the beach
Wednesday - Morning HIT cardio in the morning (10 mins warm up, followed by 6x 30 second sprints with 20 second low intensity inbetween)
Evening - 90 minute walk on the beach
Thursday - Shoulders
(I *** hate shoulders)
3 x sets seated military press declining weights, increased reps.Barbell. Never until failure. Trying to avoid snapcity.
4x sets bent over laterals, dumbells. Declining weights increased reps.
Friday - throughout the entire weak I eat on a daily basis 2x 12 inch subway turkey breasts with no sauce, split into 6 meals (half a 6 inch as 1 meal) + how ever much carrots and cucumbers with lemon i want. On Friday, I basically eat as much junk and sugar as I can, and go to bed feeling really sick.
Saturday - no exercise, but i go to the beach from 7 am until 8 pm.
Sunday - sleep in until 2 PM. Alternate weeks with an exercise day.
not gonna post pics of me in during my 3 years of being a fat ***, but this is me now
Not bad for a 36 year old if you ask me.
Edit found a better pic