Gainer101

I guess i should keep a log, cuase now iam almost done with week 2 routine..
My goal is to lose some weight and gain muscle but Iam not going to post all that number cal/ chest,arm size etc.. Plus I dont know to much infoamation in that area... i want to be surprised in 4-6 months, ( like opening A gift)...

week1 was just a basic routine to get my body use to the soreness of lifting agian and timing of meals, and waking up in the mornings around 6-7AM,,
So basically it just like a pre week getting my body use to every thing...

Meals..

6-7Am--4 egg whites and 1 whole egg, half bowl of oats, sometimes whole bowl if i can eat that much.... (multi vitamins before i eat), Plus this is my Pre work out meal...

9-10Am-- 1 can of tuna (water packed) Tea spoon of mayo/mustared, some kind of fruit, 4-5 slice's of chicken breast... (Post work out meal)

12-1Pm.(lunch)-- Chicken Breast or fish, 2-3 veggies,

3-4PM-- mostly what left of lunch, and some kind of fruit..

6-7PM-- Same as lunch...

9-??PM-- (Before Bed)-- peanuts/peanut butter...

----------------------
Week1 routine.. (no supplements)

Monday/wensday/friday-- (Full Body routine)
Tuesday/Thursday/Saturday--8 mile walk..(with 1 glass of pure green tea (no sugar) mixed with 2 quarts of water drink/sip while i walk)
Sunday--Offffffff
3 sets of 10 for each

Ez-Bar-45 lbs// dumbell- 20

Traps--Upright barbell rows
Shoulders--Standing Barbell press behind neck..
Chest--Pushups (30close and 30wide)
Triceps-- standing overhead barbell triceps extensions.
Biceps-- Hammer curls.
Foreamrs-- Seated dumbell pal-up wrist curls
Abs-Cross body crunch (30 for each side)/Leg pull ins..
Quads-- Barbell deadlifts..

Middle back--One arm Dumbell Row..
Lower back-- Stiff-legged Barbell deadlift.
Calves- seated Dumbell calf raises..

For week 1 mostly felt sowre, and my muscle mostly felt tight, at the end of week 1 pants started to fit alittle losser and felt more energy...
that about it for week 1...
------------------------------------------------------
Week 2 Routine-- same work out days as of week 1..(fullbody routine)
and same 8 mile walk days....
3 set of 10 reps each...

Ez-bar-50 Lbs,// Dumbell -25 Lbs

(MONDAY)

Traps--Barbell shrugs ( might add "barbell upright rows" in week 3)
Shoulders-Standing Barbell Press behind neck,/Standing Military Press..
Chest- Pushups (30close and 30 wide)..
Triceps- Standing overhead barbell Triceps Extensions,/Dips..
Biceps--Hammer Curls/Barbell Curls/Alternate Bicep Curls
(Barbell Curls- 1 set of 10 reps)
(Alternate Bicep Curls- 1 set of 10 reps)
Forearms-- Seated Dumbell Palm up wrist curls
Quads-- Barbell Deadlifts..

Middle back-- One arm Dumbell rows/Bent over barbell rows
LowerBack-- Stiff legged Barbell Deadlifts..
Calves- Barbell Seated Calf raises..

Abs-- Cross body crunch (30 each side)/ Leg raises..

For week 2 i did Calves/Quads first,
2nd -- Middle back/lower back/Chest
3rd- Traps/shoulders
4th--Triceps/Biceps/forearms
last i did ABS...


(Wensday--Today)

I did the same as monday but i forced 5 reps from Barbell curls and slowly letting to barbell go back down 5 times with the force reps..
I did the same forced 5 reps with Alternate Curls and slowly letting the dumbell down..
After i did that i could really fell the pumping and tightness of my arms..
thats about it untill friday...