Well, since I lost my before pics I figured it's time to start a log because everything posted on the internet, stays on the internet.
I've always been strong but the past years I feel my muscles have kinda sagged and I want to change that before I look like an old potato. I wanna look fit.
Quick facts:Age 33 (oh I still look like 25).
Been a vegan for 13 years.
Weight at this date 77kg (169lbs).
Height: 183cm (6 feet)
Kcal per day: ~2000
Protein on a non workout day: 105g
Protein on a workout day: 140g (I drink 2 scoops of Vege Fuel after each workout)
Goal: Reduce bodyfat, gain some volume and more defined muscles.------------------------------------------
Current routine:Quote:
Day 1:
Running 10 mins 2kms(1.2 miles)
Leg press 3x12
Leg curls 3x12
Preacher 3x12
Triceps 3x12
Dips 3x12
Calves 3x12
Day 2:
Running 10 mins 2kms(1.2 miles)
Chest press 3x12
Seated row 3x12
Pec Flyes 3x12
Ab crunches 3x12
Leg lifts 3x15
Back lifts 3x12 with 20kilos added(44lbs)
Day 3:
Rest
Day 4:
Rest
Day 5:
Repeat day 1
Day 6:
Repeat day 2
Day 7:
Rest
Now, I'm looking to change this split routine to a fullbody routine. This is what I'm thinking of:
Quote:
Day1:
squats,leg extension,pendlay or bent over rows,pullups,HEAVY shrugs and chin ups/bicep curls, calves
Day2:
deadlifts,glute ham raise,bench,incline bench and dips, abs
Day3:
Rest
Day4:
Repeat day 1
Day5:
Repeat day 2
Day6:
Rest
Day7:
Rest
Ideas of improvement to this routine? Comments on anything else? I'd appreciate anything.
Flex:
Relaxed:
