Been out of the game for a while

[JohnnyBoost]

Ok, so I used to work out religiously, but I joined the army about a year and a half ago, and they killed my love for it. I decided to get back into it a few days ago, and gonna keep a workout log here. If it's nice outside, I'll do body weight stuff outside, if it's crappy (which is most of the time here in maryland), I'll hit the gym. Goal is simple, cut to 10% or less, then go from there. My diet is in order (that's the first thing I did!), so the workout is all that's left! Training starts in about 2 hours!

 

[the.gladiator1987]

gl bro! what are your stats

 

[JohnnyBoost]

Right now, I'm 5'10", 177 lbs, roughly 17%. Nothing impressive, as you can tell!

Ok, so Monday night was just too nice out to go to the gym, so I went for a 1 mile run, did a pushup program, and ran a mile home.

Pushup program was:
15 standard pushups
15 wide arm pushups
15 close hand pushups
15 dips

Did this X4, then finished off with a set of pushups to failure. Feeling a little sore this morning, the military doesn't put you through very challenging workouts, so it's nice to get broke off again!


I'm a little behind on posting, will catch up soon!

 

[JohnnyBoost]

One other question, while I'm thinking about it. Do you guys have a PWO shake on cardio days? I've heard mixed opinions on this one, and I usually do, but it's about half what I have on strength days. Thanks!

 

[the.gladiator1987]

IMO you should always have something to replenish you. Those carbs PWO are good whether youre cutting or bulking.

To cut you just got to not eat so much and run more. So have the carbs PWO, you want to build muscle too.

Whats your diet like?

 

[JohnnyBoost]

Right now, it's not perfect, but definately improving. Running a 53/30/20 macronutrient ratio spread over 7 meals a day and eating all the usual stuff, eggs, brown rice, WW pasta, chicken, ground turkey, the usuals!

 

[JohnnyBoost]

Back/Bi's

Shrugs
260 x 12
275 x 10
290 x 12

Pullups
10
10
8

Upright Lat Rows
140 x 12
140 x 10
160

DB Curls
25 x 10
25 x 10
25 x 6, Forced reps to 10

Hammer Strength Lat Pullovers
95 x 12
125 x 10
135 x 6

Note: I would normally do curls after the pullovers, but the machine was taken, so went a little out of order this time