So I started working out in May 2009 with the Fukami brothers (and now with Xtian) and I have some results to report!
I originally started at 182lbs, I'm 5'7' with a 32 inch waste.
My diet was crap. Ate barely any fruit and drank a ton of Pop. I skipped out on breakfast a lot and always ate late late at night.
I started working out (doing cardio, lifting weights) back in May and doing it till now and I have lost 13lbs and probably about 5lbs of muscle mass since. I am now sitting at 169lbs. I have never weight trained in my life, have only done cardio.
This is what I did and still am doing:
Cut out pop completely and just drink water
I make sure not to eat late at night and make sure I have a health breakfast and eat on time (never skip meals).
May 2009
-I started with Cardio by doing a bootcamp twice a week at 6AM for an hour. This bootcamp lasted for 16 weeks (4 months).
-I started working out with weights 3 times a week. Each workout was comprised of squats, bench, biceps, triceps, shoulders and abs. This was more to get my joints and muscles used to lifting and training with proper technique.
-I was also playing flag football once a week and had Ice hockey once a week.
June 2009
-I was into my second month of Bootcamp by now and hated waking up at 5AM but I still dragged myself out of bed.
-After 4 weeks at 3 times a week I changed my workout. I did 4 times a week, but each day focused on a different group of muscles. I also superset my workouts (I'll post what my routine consists at the bottom of this post). Wed = Chest & Triceps, Friday = Legs, Sat.=Shoulders, Sun=Back & Biceps. Basically killed the specific muscle group on that day and then let it rest for a week.
-Ab workouts 4 times a week. I also superset these. And would do on average 8 different exercises.
-I was still playing hockey and flag football once a week
July 2009
-I was into my third month of Bootcamp, still hated it but still went twice a week starting at 6AM
-Continued my new weight training of 4 times a week. This included doing abs 4 times a week
-Continued to play hockey and flag football and now added Ultimate to the list! Ultimate is a great cardio game.
Aug 2009
-Last month of bootcamp. I was so excited
-Continued my weight training 4 times a week with abs 4 times a week
-Continued to play hockey, flag football and Ultimate
-At the end of this month I ended up injuring my right toe pretty badly by getting turf toe (toe sprain) from all the running in cleats.
Sept 2009
-No more bootcamp
-Had to cut out a few exercises that involved standing on my foot. So no more leg days. Workout was now only 3 times a week with 3 times of abs.
-No sports due to injury
In September I also decided to re-weigh myself and I had hit 168lbs! My arms were bigger, my legs were more toned, lost 2 inches in my waist, and my chest felt more compact!
Oct 2009
-Restarted my weight training with Xtian this time
-Restarted doing my basic weight training of one exercise to get joints and muscles used to lifting and getting proper technique (exact same thing I did in May 09). Did this 3 times a week. Did abs 3 times a week doing 6 exercises.
-Play hockey once a week
Nov 2009
-Back to hypertrophy workout with supersets 4 times a week (W,F, Sat, Sun), with Abs 4 times a week.
-playing hockey still
Dec 2009
-Same as Nov
So here is my hypertrophy superset workouts
Wed = Chesticles and Triceps
Bench press superset (SS) with dumbbell press
Incline press SS with inclined dumbbell flys
decline press SS with push ups till failure
tricep cable press downs SS with bench dips (using a bench for hands and a fitness ball for resting feet on)
Friday = Legs
-Squats SS with Speed half squats (do as many as you can in 30 seconds)
-1 leg lunges (do both legs can hold weights) SS with speed lunges for 30 seconds
-Straight leg dead lifts SS with Hamstring ball curls
Saturday = Shoulders
-military dumbbell press SS with lateral raises
-Barbell shrugs SS with rear deltoid flys
-front dumbbell raises
Sunday = Back & Biceps
-Pulley pulldown SS with Wide grip pull ups (do till failure)
-Bent over barbell rows SS with seated cable rows
-Bicep curls with dumbbells SS with two handed cable curls
*I start the workouts and do it for about 2-3 weeks starting at 8 reps and 2 sets for each exercise (that doesn't have a time limit or that goes to failure)
*I then push it to 8 reps at 3 sets for 2 weeks
*then push it to 10 reps at 3 sets for 2-3 weeks
*then push it to 12 reps at 3 sets for 2-3 weeks (haven't gotten this high yet, but it will be insane when I do!)
After my exams are over I will try to get in 1 hour of biking twice a week to cut fat and increase my cardio.
