Quick intro
Just your average nerdy bartender who used to be a fighter, trying to regain my mind and body after losing myself to alcholism/covid lockdown. Got married a month ago and now my mind is in a good place working on getting my body back.
6'3, 30
Long term: 250->200
Start: 3 weeks ago
Currently: 3 weeks sober/@240
Routine: 1 per day, so each gets 2 day rest (arms/legs/abs+yoga)
Arms
.5 mile jog
12 30lb (laying press woth arms) x3
12 30lb (laying press with shoulders) x3
12 30lb (curl) x3
12 25lb (fly)x3
12 40 lb (lawnmower start) x3
12 60 lb (standing bar curl) x3
12 50 lb (bench press) x3
30 min bag workout (50x1, 50x1-2, 50x1-2-3, 50xuppercut, 50 high low, 50 high, 50 elbow, 50 takedowns, some others im forgetting)
1.5 mile run
Legs
12 150lb (squat) x3
12 250lb (leg press)x3
12 10lb (lunge) x3
12 ?? (Leg lift)x3
25 arms out sqaut x3
12 ?? (Leg curl) x3
25 burpee x3
25 mtn climber x3
25 jumping jack x3
1.5 mile run
Abs/yoga
1 min plank (1 high, 1 low, 1 swapping)
25 crunch x3
25 inverted crunch x3
25 russian twist x3
3x v sit to failure
25 penguin x3
1 min plank (1 high, 1 low, 1 swapping
30 min yoga
Stretch: fingers, wrist, arms, shoulders, neck, legs,..
Outside of workout
Walk 100k steps+ arms (bartender in busy bar)
Water only
Intermitebt fasting 10pm-10am daily
This post is mostly for me to stay on track, will be +1 each day i workout.
If you have anything to add/ideas to try or switchout let me know. I dont know names of all workouts. Always been kind of a idiot in this.
This post was edited by gibbles on Dec 5 2021 01:09pm