ZombieMike Posted January 11, 2012 Report Share Posted January 11, 2012 I've been visiting the site for a while and i thought it was about time i posted something.I live in Edmonton with my wife and two young kids. I played sports in high school but since then i haven't really done much. Last May i started running again, during the summer it was easy to motivate myself, but when winter and the cold came i found i went out less often. I've recently picked up a treadmill and some weights. My goal is to get down to 10%-15% body fat, and gain some muscle along the way.This is the plan i've been using the last couple weeks. M,T,W,T,F... Jump Rope Pushups Diamond Pushups Dive Bomber Pushups Pullups Chinups planks Burpees Basic situps Leg raises BicycleM,W,F... High Pull Barbell Deadlift Barbell Shrug Military Press* Barbell Hack Squat Barbell Wrist Curl Barbell Triceps Extension Barbell Row - Bent-OverT,T... Barbell Trunk Rotation Barbell Upright Row Military Press - Behind Neck Barbell Biceps Curl* Barbell Biceps Curl - Close Grip Wrist Extension Barbell Good Morning Power Clean and PressRunning (Based on my treadmill pre programs)... M - Speed Interval T - Peak Interval W - Weight Loss T - Mountain Climb F - 5k Quote Link to comment
ebm1224 Posted January 12, 2012 Report Share Posted January 12, 2012 welcome to the community! great job on getting motivated again Quote Link to comment
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