VTdazed
Member
- Feb 4, 2014
- 37
- 1
Hey everyone,
I'm 27 years old, I live in a small town in Vermont. This is a completely new world to me as hopefully my new lifestyle. I have been struggling with my weight,exercise and most of all eating for the last few years. I'm an epileptic and have been seizure free for Seven months now after trials of medication. During all the med trials I gained weight,got angry, depressed became un attached to friends and family. I lacked goals and motivation I was stuck in my own head. My meds allowed me to not be at work so I spent the last 2 years without my license and having to depend on others to help me get to places which made me feel like a burden.
Finally my wife told me the brutal truth, she was upset with the fact I had given up on myself. And that in its self triggered something as a man I need to set up to the plate and make my own path!
So here I am, I have a long journey ahead of me and I know in gonna struggle, wanna quit, make excuses, complain but this is something I need for my health and for my future. I have just been reading up and trying to plan out paths, I ask for all pointers,tips,general info, any input thanks everyone!
I'm happy to start this journey in this community where I know I'll find all my answers and needed info. And on that note here is a plan I'm going to try out for the next 4 weeks. Also during that time in going to learn more on dieting and what nutrition I need.
Again thanks for your time, I plan on being as active as I can.
Week 1
Monday/Wednesday/Friday
All 3 sets 8,10,12
Decrease weight on sets
Chest-dumbbell bench press
Back- lat pull down
Shoulders- dumbbell overhead press
Quads- leg press
Hamstrings- lying leg curl
Triceps-rope pressdown
Biceps-barbell curl
Calves standing calf raise
Abs crunch- 3x15
Week 2
2 day split Monday/Thursday
Upper body -lower body
3 sets 10,12,15
Workout 1&3
Chest- bench press
Chest- flat bench dumbbell fly
Back- barbell bent-over row
Back-lat pulldown
Shoulders-dumbbell overhead press
Shoulders- dumbbell lateral raise
Biceps-barbell curl
Biceps-preacher curl machine
Triceps-lying barbell extension
Triceps-rope pressdown
Abs- crunch 3x15-20
Workout 2&4
Tuesday / Friday
3x 10,12,15
Quads-leg press
Quads-leg extension
Hamstrings-lying leg curl
Hamstring-seated leg curl
Calves-standing calf raise
Calves-seated calf raise
Week 3
Three day split-push/pull/legs
Monday/Thursday (push)
Workouts 1&4
4 x 10,10,12,15
Chest- incline barbell press
Chest-flat-bench dumbbell fly
Shoulders-dumbbell overhead press
Shoulders-smith machine upright row
Triceps-lying barbell extension
Triceps-dumbbell kickback
Workouts 2&5
Tuesday/Friday (pull)
4x 8,8,10,12
Back-barbell upright row
Back-one arm dumbbell row
Biceps-incline dumbbell curl
Biceps- preacher curl machine
Abs- reverse crunch 3x15-20
Abs- crunch 3x15-20
Workouts 3&6 (legs)
Wednesday/Saturday
4x 8,8,10,12
Quads-barbell squat
Quads-leg press
Hamstrings-seated leg curl
Hamstrings-Romanian dead lift
Calves-standing calf raise
Calves-seated calf raise
Week 4
Four day split
Workout 1 Monday
Chest
Incline bench press 5x10
Dumbbell bench press
5x 8,8,10,10,12
Flat-bench dumbbell fly
5x 8,8,10,10,12
Triceps
rope pressdown-4x10,10,12 12
Dumbbell kickback 3x10
Lying barbell extension 3x10
Calves
Standing calf raise 3x25
Seated calf raise 3x25
Workout 2 Tuesday
legs/abs
Quads
Barbell squat 5x 10
Leg press 5x8,8,10,10,12
Leg extension 5x 8,8,10,10,12
Hamstrings
Lying leg curl 3x8,10,12
Romanian deadlift 3x8,10,10
Seated leg curl 3x8,10,12
Abs
Reverse crunch- 2x20
Crunch 2x20
Workout 3
Thursday shoulders/calves
Shoulders
Dumbbell over head press 4x12
Smith machine upright row 3x8,10,12
Dumbbell lateral raise 3x10
Calves
Seated calf raise 10x10
Workout 4
Friday Back/biceps/abs
Back
Barbell bent over row 5x12
Lat pulldown 5x8,8,10,12,12
One arm dumbbell row 5x8,8,8,10,10
Biceps
Barbell curl 4x10,10,12,12
Incline dumbbell curl 3x10
Preacher curl machine 3x10
Abs
Crunch 3x20
I'm 27 years old, I live in a small town in Vermont. This is a completely new world to me as hopefully my new lifestyle. I have been struggling with my weight,exercise and most of all eating for the last few years. I'm an epileptic and have been seizure free for Seven months now after trials of medication. During all the med trials I gained weight,got angry, depressed became un attached to friends and family. I lacked goals and motivation I was stuck in my own head. My meds allowed me to not be at work so I spent the last 2 years without my license and having to depend on others to help me get to places which made me feel like a burden.
Finally my wife told me the brutal truth, she was upset with the fact I had given up on myself. And that in its self triggered something as a man I need to set up to the plate and make my own path!
So here I am, I have a long journey ahead of me and I know in gonna struggle, wanna quit, make excuses, complain but this is something I need for my health and for my future. I have just been reading up and trying to plan out paths, I ask for all pointers,tips,general info, any input thanks everyone!
I'm happy to start this journey in this community where I know I'll find all my answers and needed info. And on that note here is a plan I'm going to try out for the next 4 weeks. Also during that time in going to learn more on dieting and what nutrition I need.
Again thanks for your time, I plan on being as active as I can.
Week 1
Monday/Wednesday/Friday
All 3 sets 8,10,12
Decrease weight on sets
Chest-dumbbell bench press
Back- lat pull down
Shoulders- dumbbell overhead press
Quads- leg press
Hamstrings- lying leg curl
Triceps-rope pressdown
Biceps-barbell curl
Calves standing calf raise
Abs crunch- 3x15
Week 2
2 day split Monday/Thursday
Upper body -lower body
3 sets 10,12,15
Workout 1&3
Chest- bench press
Chest- flat bench dumbbell fly
Back- barbell bent-over row
Back-lat pulldown
Shoulders-dumbbell overhead press
Shoulders- dumbbell lateral raise
Biceps-barbell curl
Biceps-preacher curl machine
Triceps-lying barbell extension
Triceps-rope pressdown
Abs- crunch 3x15-20
Workout 2&4
Tuesday / Friday
3x 10,12,15
Quads-leg press
Quads-leg extension
Hamstrings-lying leg curl
Hamstring-seated leg curl
Calves-standing calf raise
Calves-seated calf raise
Week 3
Three day split-push/pull/legs
Monday/Thursday (push)
Workouts 1&4
4 x 10,10,12,15
Chest- incline barbell press
Chest-flat-bench dumbbell fly
Shoulders-dumbbell overhead press
Shoulders-smith machine upright row
Triceps-lying barbell extension
Triceps-dumbbell kickback
Workouts 2&5
Tuesday/Friday (pull)
4x 8,8,10,12
Back-barbell upright row
Back-one arm dumbbell row
Biceps-incline dumbbell curl
Biceps- preacher curl machine
Abs- reverse crunch 3x15-20
Abs- crunch 3x15-20
Workouts 3&6 (legs)
Wednesday/Saturday
4x 8,8,10,12
Quads-barbell squat
Quads-leg press
Hamstrings-seated leg curl
Hamstrings-Romanian dead lift
Calves-standing calf raise
Calves-seated calf raise
Week 4
Four day split
Workout 1 Monday
Chest
Incline bench press 5x10
Dumbbell bench press
5x 8,8,10,10,12
Flat-bench dumbbell fly
5x 8,8,10,10,12
Triceps
rope pressdown-4x10,10,12 12
Dumbbell kickback 3x10
Lying barbell extension 3x10
Calves
Standing calf raise 3x25
Seated calf raise 3x25
Workout 2 Tuesday
legs/abs
Quads
Barbell squat 5x 10
Leg press 5x8,8,10,10,12
Leg extension 5x 8,8,10,10,12
Hamstrings
Lying leg curl 3x8,10,12
Romanian deadlift 3x8,10,10
Seated leg curl 3x8,10,12
Abs
Reverse crunch- 2x20
Crunch 2x20
Workout 3
Thursday shoulders/calves
Shoulders
Dumbbell over head press 4x12
Smith machine upright row 3x8,10,12
Dumbbell lateral raise 3x10
Calves
Seated calf raise 10x10
Workout 4
Friday Back/biceps/abs
Back
Barbell bent over row 5x12
Lat pulldown 5x8,8,10,12,12
One arm dumbbell row 5x8,8,8,10,10
Biceps
Barbell curl 4x10,10,12,12
Incline dumbbell curl 3x10
Preacher curl machine 3x10
Abs
Crunch 3x20