I know many of CSers here are regular gym member and some body builder here also.
Just to start up this tread to share our thought towards workout and keeping our body healthy, if possible we can also comment on each other workout routine.
Let’s share our journey toward bluffness or may be just fitness.
I started my workout 5 years ago and been training hard to built up my size from 65kg to 76kg , my height is 178 cm tall and to be able to get 76kg is my optimal weight plus I lost my tummy but not getting and ripe abs.
I stop workout 3 years ago, mainly due to the ending of my college life and starting my working hell life. I started to gain weight and by weight I mean fat, I even went to visit my doctor on last November and have my body check. I found out that I have acid urine, hypertension (high blood pressure), high cholesterol and overweight (86kg).
Hence, I jump back to my workout. Started my workout on January and now is almost 1 month pass my training getting some “good” result, gain some strength back, lost some pound/kg (85.6kg + now)
So, here is my workout:
-3 days to 4 days a week, train by part:
Day 1: Shoulder
Behind neck press = 3 sets, 12/10/8 reps, 20kg/30kg/40kg
Dumbbell shoulder press = 3 sets, 10/10/10 reps, 12kg+12kg for all 3 sets
Dumbbell Lateral Raise (one arm) = 3 sets, 12/10/8 reps, 6kg+6kg/7kg+7kg/8kg+8kg
Dumbbell Front Raise = 3 sets, 12/10/8 reps, 6kg+6kg/7kg+7kg/8kg+8kg
Dumbbell Seated Rear Lateral Raise = 3 sets, 12/10/8, 7kg+7kg/8kg+8kg/9kg+9kg
Day 2: Back & Cardio + Abs
Lat Pulldowns = 3 sets, 30/12/8, 20kg/40kg/50kg
1 Arm Dumbbell Row = 3 sets, 12/10/10 reps, 12kg/15kg/15kg
Deadlifts = 3 sets, 10/10/10 reps, 20kg/20kg/20kg
Ads set 1 (with no rest in between)=1 set sit-up x 10reps, 1 set leg raise x 10 reps, 1 set cable (20kg) x 10 reps
Ads set 2, after 1 min from set 1 (with no rest in between)=1 set sit-up x 10reps, 1 set leg raise x 10 reps, 1 set cable (20kg) x 10 reps
Cardio = 20min bike or knee raise (MuayThai style) x 2 sets, 1 min a set
Day 3: Chest
Beach press using machine = 4 sets, 15/12/10/5~8, 30kg/40kg/50kg/60kg
Incline Bench Press using machine = 3 sets, 12/10/10, 30kg/40kg/40kg
Dumbbells Flyes = 3 sets, 12/12/12, 8kg+8kg for all 3 sets
And for diet, I am sorry to myself. I just eat what the company provide, Korean food (3 meal a day).
I hope other member can comment on my workout and share their too..