How did you start working out?
My love for fitness comes from my father’s health issues. My father suffered a severe stroke at the age of 47, and I started to think and evaluate my lifestyle. When I decided to start my fitness journey to get in shape, I discovered that I couldn't even do a full push-up. I have been weight training for 11 years now and strength training makes me strong. I'm addicted!
Monday: Arms and Shoulders
- Barbell curls 20 times x 3 sets
- Suspended brace x 20 for 3 sets
- Barbell forward neck press 20+ Barbell back neck press 20 x 3 sets
- Dumbbell alternating curls 40 times x 3 groups
- Supine arm extensions 20 times
- Narrow push 20 times
- Bend over and do side raises 20 times
- Dumbbell lateral raise x 20
- Dumbbell shoulder press x 20
- Run for 30 minutes
- Abs
Tuesday: p90x +Abdomen Watch online: http://bbs.jirou.com/forum.php?mod=viewthread&tid=16455&highlight=p90x
Wednesday: Legs
- Supine fitness ball leg curls 50 times
- Deadlift 20 times
- Calf raises 20 times x 3 sets
- Leg press machine heel raise 20 times
- Dumbbell squats 20 times / Sumo deadlifts 20 x 3 sets
- 40 lunges
- Leg flexion and extension: 20 times at calf position / 20 times at ankle position / 20 times at instep x 3 groups
- Donkey calf raise x (x3)
- Elliptical trainer for 30 minutes
- If you do not use the above exercises, you can refer to:http://www .jirou.com/lian/ Match the movements you want to exercise.
Thursday: Aerobic Exercise
Friday: Chest, Back
- Barbell bench press: 15×3
- Incline barbell bench press: 20×3 sets
- High leg push-ups 15
- Front neck pull-down 20×3 groups
- Treadmill for 30 minutes
- Abdominal exercises
Saturday: Track and Field Venue
- Abs
- 45-minute variable speed run
Sunday: Closed
A day’s diet
•Meal 1: 1/2 cup oatmeal, flax seeds, 4 tablespoons honey, egg white and yolk fried 1
•Meal 2: Greek yogurt, berries, walnuts or 2 ounces of chicken and roasted vegetables
•Meal 3: 4 – 5 ounces lean meat, ½ cup 1 cup brown rice, vegetables
•Meal 4: Egg white pancakes, 1 tablespoon nut butter
•Meal 5: 4 ounces of lean meat, large salad with olive or avocado oil, grilled vegetables.
•Meal 6: 1 or 2 squares of dark chocolate melted berries (snack)
Exercise supplements?
•Vitamin
•Omega 3′s
•B Stress
•Glutamine
