New Workout Routine

Here's my new workout routine, starting today:

Front Squat	8	8	8	8	8
Glute-ham Raises	8	8	8	8	8
Leg Press	15	15	15	15	15
Seated Calf Raises	10	10	10	10	10
Leg Extensions	10	10	10	10	10
Leg Curls	10	10	10	10	10
Standing Calf Raises	15	15	15	15	15
Decline Sit-ups	15	15	15	15	15
Decline Bench Press	8	8	8	8	8
Push Press	8	8	8	8	8
Tricep Dips	15	15	15	15	15
DB Bench Press	10	10	10	10	10
DB Lateral Raises	10	10	10	10	10
DB Front Raises	10	10	10	10	10
Flat DB Tricep Extensions	15	15	15	15	15
Swiss Ball Crunches	15	15	15	15	15
Bent-over Rows	8	8	8	8	8
Scott Bench EZ - bar Curls	8	8	8	8	8
Lat Pulldowns	15	15	15	15	15
Barbell Shrugs	10	10	10	10	10
Hammer Curls	10	10	10	10	10
Seated Cable Rows	10	10	10	10	10
Rear Delt Raise	15	15	15	15	15
Kneeling Cable Crunches	15	15	15	15	15

I'll keep you updated on my progress and the results of this routine.
Enjoy,
R

January 2009 Workout

This is my January 2009 workout:

3-5 days per week. Revolving 3 workout routine (this means each workout is performed 1-2 times per week). The sets and reps are illustrated with each set's number of reps separated with a comma. Example of how sets and reps are listed... 3 sets of 10 reps would be shown as follows: 10,10,10.

Workout 1 (Legs):
Squat (Wide Stance) 8,8,6,6
Goodmorning (Straight Legs) 8,8,8
Leg Press 10,10,10
Leg Curl 10,10,10
Seated Calf Raise 15,12,10
Seated Leg Extension 10,10,10
Cable Abs 15,15,15

Workout 2 (Chest, Shoulders, Triceps):
Flat Barbell Bench Press 8,8,6,6
Standing Military Press 8,8,8
Reverse Grip Bench Press 8,8,8
Incline Dumbbell Press 10,10,10
Dumbbell Lateral Raise 10,10,10
Tricep Pushdown 10,10,10
Cable woodchoppers 10,10,10

Workout 3 (Biceps, Back):
Hammer Strength Rows (Horizontal Row Machine) 8,8,8
Fat Man Pull-up (Reverse Grip Bent-over rows) 10,10,10
Barbell Bicep Curl 8,8,6,6
Lat Pulldowns 10,10,10
Dumbbell Hammer Curl 10,10,10
Incline Chest Supported Rear Delts 10,10,10
Leg Raises 10,10,10

Questions? Email!

Stats Update: January 10, 2009

Stats update:

Weight: 224lbs
Body-fat %: 21%

See post: January 2009 Workout for details on my current workout that increased weight by 3lbs and decreased body-fat by 1% in only 1.5 weeks.

2009 Starting Point

Here were my starting stats for 2009:

Height: 6'5"
Weight: 221lbs
Body-fat %: 22%

Since I was outta the gym for about a month and a half due to a head injury, over Christmas to make things worse, I am feeling extremely out of shape! But, I'm back at it and I thought January 2009 works quite well to start documenting my progress!

Welcome

Welcome to my fitness blog. I've started this blog in order to have a place to share my thoughts, opinions, ideas, current workouts, etc.

If you like what I have to say... great... if not find somewhere else online to hang out!

That's the extent of the introduction you get. I'll post shortly with all my details, including: where my fitness is at, what my current workout looks like, workout plans, diet ideas, etc.

Check back soon... and feel free to email me any questions!

Cheers,
R