12/6:

First work out:

side fly / forearm curl - 4 supersets

reverse tri pull - 4

preacher singles - 4

bent single row - 4

machine chest fly - 4

crunches - 150

second work out:

elliptical - 30min - 85%

Forgot to post a few days on here.

12/12

BP 5x8

Seated Rows 5x5

Incline BP 5x5

Bent over Rows 3x10

Sit ups to failure

12/14

Squats 4x8

Military Press 5x5

RDLs with dumbells 3x15

Leg curls 3x15

Situps 3 to failure.

12/7:

forward raises - 4

seated rows - 4

treadmill - 20mins @ 50%

machine press - 4

12/8:

side flies - 4

forward hammers - 4

dead lifts - 4

over head extension - 4

incline flies - 4

12/13:

dead lift - 4

bench - 4

shrugs - 4

treadmill - 12min @ 80%

12/14:

treadmill - 20 mins @ 75%

seated curls - 4

tri pull downs - 4

medball crunch twists - 50

bent bar curls - 4

reverse pull downs - 4

12/15:

decline bench - 4

forward shoulder raise - 4

flies - 4

treadmill 10 mins @ 80%

12/16:

seated curls - 4

tri pull down - 4

treadmill 10 mins - 70%

preacher - 4

12/19: (day)

side flies - 4

incline bench - 4

single cable row - 4

treadmill - 10 - 80%

(night)

chest fly - 4

lat pull - 4

straight bar raise - 4

treadmill - 10 - 85%

12/20:

hammers - 4

seated over head tri - 4

preacher singles - 4

crunches - 50

reverse tris - 4

treadmill - 10 - 85%

12/21:

bench - 4

iso lat pull - 4

treadmill - 10 - 85%

12/22:

bent bar curl / side fly super set burns - 4

treadmill - 15 - 85%

over head tri's - 4

12/23:

dumb bell flies - 4

dead lift - 4

decline press - 4

treadmill 15min - 80%

12/25:

tread mill - 40 mins - 80%

tri pull - 4

bi curl - 4

crunches - 50

standing lat - 4

12/ 27:

Arnolds - 4

incline row - 4

treadmill - 15m - 50%

straight bar raise - 4

12/28:(day)

dumb bell curls - 4

over head extensions - 4

preacher singles - 4

treadmill - 10 - 50%

(night)

treadmill - 40 m - 50%

curls - 2

tri pulls - 2

12/29:

bench - 4

shurgs - 4

treadmill - 15m - 80%

cable flies - 4

1/4:

db curl - 4

reverse tri pull - 4

bent bar curl - 4

over head tri press - 4

elliptical - 10 -25%

1/5:

chest flies - 4

cable rows - 4

decline press - 4

db row - 4

crunches - 100

1/6:

side flies - 4

hammers - 4

military - 4

crunches - 100

preacher - 4

1/9:

db press - 6 max blow out

treadmill - 15 - 40%

1/10:

seated curls - 4

tri pull down - 4

tread mill - 15 - 50%

bent car curls - 4

over head press - 4

preacher - 2

1/11:

lat pull down wide - 4

forward flies - 4

row - 4

military press - 4

treadmill - 10 - 50%

1/12:

db flies - 4

decline press - 4

treadmill - 15m - 50%

chest press - 3

1/13:

reverse curls - 4

tri pulls - 4

preacher singles - 4

over head tri - 4

1/17:

db flies / standing rows - 4 supers

decline bench - 4

elliptical - 15m 60%

incline flies - 4

1/18:

over head tri - 4

cable bi's - 4

treadmill - 15m - 40%

1/19:

seated one hand row / side flies - 4 supers

standing arnolds - 4

standing row - 4

treadmill - 60% - 12m

1/20:

cable fly - 4

preacher - 4

bar curl - 4

Elliptical - 10 - 50%

1/23:

dumb bell flies - 4

decline press - 4

crunches - 100

dumb bell press - 4

1/24:

lat pulls - 4

straight raise - 4

incline cable row - 4

shrugs - 4

Elliptical - 10m 50%

1/25:

treadmill 10m - 50%

cable curls - 4

reverse tri pull s- 4

preachers - 4

crunches -100

1/26:

bench - 4

cable fly -4

crunches - 100

elliptical - 15m - 50%

1/27:

elliptical - 20m - 50%

incline curls - 4

tri pulls - 4

1/30:

hammer / over head tri -5 supers

elliptical - 15m - 50%

bent bar / dumb bell tri extensions - 5 supers

1/31:

seated row / arnolds - 5 supers

tread mill - 15m - 60%

kneeling lat pull / straight bar raise - 5 supers

2/1:

incline press - 4

machine fly - 4

treadmill - 15 - 60%

crunches - 100

dead lift - 4

2/2:

treadmill - 20 - 50%

seated db curl - 4

single tri pull down - 4

cable curl - 4

2/3:

side flies / straight bar raise - 5 supers

elliptical - 15m - 50%

shurgs - 4

I made up my mind this morning to get back in shape. I'm looking to burn lots of fat and increase endurance/stamina, while building muscle of course. I'm going to be working on putting together a healthy diet and work out plan. I have access to 2 free gyms and my buddy right down the road has a lot of equipment so I really have no excuse to not do it and stick with it. I'm about 5'8"-5'9" and weigh 200 lbs, most of which is flab as I have not been in the gym on a regular basis in years. Does anyone have any suggestions on supplements that would be worthwhile for me? I am mainly looking for advice on what/how to stack safely for best results. I have a pretty good grasp on nutrition and lifting but please feel free to offer advice/suggestions about anything that would be of benefit to me and my mission.

Thanks in advance, I appreciate any and all feedback.

I did ride the bike a solid 20 minutes today. Resistance was set at 5/12 for the first 16 minutes and 8/12 for the last 4 minutes, staying in the 80-95 rpm range the entire time.

I made up my mind this morning to get back in shape. I'm looking to burn lots of fat and increase endurance/stamina, while building muscle of course. I'm going to be working on putting together a healthy diet and work out plan. I have access to 2 free gyms and my buddy right down the road has a lot of equipment so I really have no excuse to not do it and stick with it. I'm about 5'8"-5'9" and weigh 200 lbs, most of which is flab as I have not been in the gym on a regular basis in years. Does anyone have any suggestions on supplements that would be worthwhile for me? I am mainly looking for advice on what/how to stack safely for best results. I have a pretty good grasp on nutrition and lifting but please feel free to offer advice/suggestions about anything that would be of benefit to me and my mission.

Thanks in advance, I appreciate any and all feedback.

I did ride the bike a solid 20 minutes today. Resistance was set at 5/12 for the first 16 minutes and 8/12 for the last 4 minutes, staying in the 80-95 rpm range the entire time.

I would say at this point, maybe just some protein shakes at first. Focus on diet and getting back into a rhythm first, then once you are comfortable, look into other things to add into the routine.

2/6:

db curls / over head tri - 5 supers

elliptical - 15m - 75%

cable curls / over head press - 5 supers.

1.5 miles after not exercising in some time.. 11 min

28 degrees at 5 am never felt so good.

2/7:

standing shoulder press / shrug - 5 supers

treadmill - 15m 90%

seated cable row - 4

2/8:

decline press - 5

incline cable fly - 5

elliptical - 15m - 75%

dips - 3

crunches - 100

2/9:

bent bar curl/over head tri - 5 supers

elliptical - 15m 70%

cable single curls/rpoe tri - 5 supers

crunches - 100

2/10:

upright row / db flies - 5 supers

reverse fly - 5

decline press - 5

trealmill - 15m 50%

crunches - 75

2/13:

bench/ standing row 5 supers

elliptical 15m 50%

decline cable fly / wide lat pull - 5 supers

2/15:

hammers / single overhead tri - 5 supers

treadmill - 15m 50%

straight bar / overhead bar - 5 supers

2/16:

incline press - 5

decine cable/ wide lat pull - 5 supers

standing row - 5

treadmill - 15m 50%

2/17:

db curls / db rows - 5 supers

treadmill - 15m 50%

lat pull - 4

2/20:

db ball fly/ forward db raise - 5 supers

treadmill - 15m 70%

decline press - 5

side files - 5

crunches - 100

2/21:

bent bar curl/overhead tri - 5 supers

elliptical - 15m 75%

cable curls / tri pull 5 supers

2/22:

single db row - 5

over head lat - 5

elliptical - 15m 70%

dead lift - 5

2/23:

decline press - 5

incline cables - 5

elliptical - 10m 70%

seated flies - 4

2/24:

seated curls - 5

tri pulls - 5

elliptical - 15m 50%

preachers - 5

over head tri - 5

2/27:

elliptical 25m 50%

db press - 5

decline press - 5

2/28:

treadmill - 25m 50%

lat pull down - 5

machine row - 5

crunches - 100

2/29:

elliptical - 25m 50%

side flies - 5

crunches - 100

shurgs - 5

3/1:

elliptical - 25m 60%

cable curl/tri extensions - 5 supers

hammers - 5

over heat tri - 3

3/2:

precore-25m 60%

shrugs - 5

decline flies - 5

3/5:

treadmill - 25m -65%

db press - 5

crunches - 100

decline press - 5

night:

yoga - 50mins

3/6:

bent bar curls - 5

over head tri - 5

seat row - 5

shrugs - 5

cable press - 5

elliptical - 10 - 60%

3/7:

db curls - 5

reverse tri pull - 5

decline row - 5

side flies - 5

decline press - 5

elliptical - 10 - 50%

3/12:

cable curl / tri pull - 5 super-sets

lat pull / straight raise - 5 supers

elliptical - 20m 50%

machine fly - 4

3/13:

bent bar curl / over head press - 5 supers

cable lat pull / decline cable press - 5 supers

elliptical - 15 - 85%

shrugs - 4

3/14:

reverse curls / over head db press - 5 supers

bench / dead lift - 5 supers

elliptical - 15m 60%

cable shoulder flies - 5

3/15:

seated curls / military - 5 supers

lat puylls / tri pulls - 5 supers

elliptical - 15m - 70%

decline press - 5

3/16:

preacher / single tri extension - 5 super

standing row / side flies - 5 supers

elliptical - 10m - 50%

3/19:

db curls / over head tri - 5 super

cable curl / tri pull - 5 super

elliptical - 15m -70%

3/20:

shrugs / standing row - 5 supers

straight bar raise / dead lift - 5 supers

elliptical - 10m - 60%

crunches - 100

3/21:

decline bench - 5

incline flies - 5

elliptical - 15m - 50%

3/22:

hammer / tri pull down - 5 supers

elliptical - 15m 60%

side flies / over head lats - 5 supers

3/27:

standing curls / over head bent bar - 5 supers

elliptical - 10m 50%

preacher / rear tri extensions - 5 supers

3/28:

straight bar raise / dead lift - 5 supers

elliptical - 15m - 50%

lat row / shrug - 5 supers

3/29:

side flies / over head tri - 5 supers

cable curl / cable row - 5 supers

4/2:

reverse tri pull / preacher - 5 supers

elliptical - 15m - 50%

cable curl / tri pull - 5 supers

4/4:

standing arnolds / lat pull down - 5 supers

elliptical - 15m - 60%

side flies / standing row - 5 supers

4/5:

chest press - 5

elliptical - 15m - 50%

decline press - 5

crunches - 100

4/9:

db curls / tri pulls - 5 supers

treadmill - 20m - 60%

rop curls / over head tri - 5 supers

4/9

squats - 120

dips - 36

rows - 36

chin-ups - 30

push-ups - 60

back lever, front lever (6sec each) - 6

Meal: 100g whey isolate, cup of berries, cup of cottage cheese, cup of butter-nut squash, one potato, smoked salmon, and steak.

4/16

25lbs x 4 chins

20lbs x 4 chins

15lbs x 5 chins

10lbs x 6 chins

body weight 7 chins (l-sit progressions)

10 dips

7 dips

5 dips

20 squats

15 squats

10 squats

20 pushups

15 pushups

10 pushups

10 rows

8 rows

6 rows

10 seconds back lever

10 seconds front lever

5 seconds back lever

5 seconds front lever

7+ dips

10 chins (l-sit progressions)

7 chins (l-sit progressions)

5 seconds back lever

5 seconds front lever

10 pushups

5 dips

5 chins (l-sit progressions)

I picked the world up and dropped in on your effing head.

295 x 8 bench

225 x6 incline

270 x 10 dip machine

Week 1:

Monday

Military press:

Training max:190

75%x5: 145

80%x5: 150

85%x5: 160

Tuesday

Deadlift

Training max:445

75%x5 335

80%x5 355

85%x5 380

Thursday

Bench Press

Training max:280

75%x5 210

80%x5 225

85%x5 240

Friday

Squat

Training max:325

75%x5 245

80%x5 260

85%x5 275

deadlift with 255 x 4

various machines I'm not used to that didn't have enough weight.

4/10:

side flies/standing bent row - 5 supers

elliptical - 15m

straing bar raise/lat row - 5 supers

crunches - 100

4/11:

db press- 5

elliptical - 15m

decline press - 5

4/12:

bent bar curl / over head tri - 5 supers

elliptical - 15m

preacher - 5

4/13:

standing row - 5

elliptical - 15m

deadlift - 5

4/16:

reverse curl / reverse tri pull - 5 supers

elliptical - 15m

cable curl / over head tri press - 5 supers

4/17:

lat pull down / side fly - 5 supers

treadmill - 15m

standing row / straight bar raise - 5 supers

4/18:

machine press - 5

elliptical - 15m

db flies - 6

cable decline - 5

4/19:

bent bar curl / over head tri - 5 supers

elliptical - 15m

hammers / rear extensions - 5 supers

4/20:

dead lift / side flies - 5 supers

treadmill - 20m

cable flies - 5

4/23:

reverse curl / reverse tri ext - 5 supers

elliptical - 15m

seated db curl / reverse tri pull - 5 supers

night:

cable curl - 3

reverse tri - 3

standing rows - 3

Frankensteins

Indian sprints

Lungest

4/24:

bent rows/side flies - 5 supers

elliptical - 15m

cable row / straight bar raise - 5 supers

4/25:

db flies / lunges - 5 supers

treadmill - 15m

cable inclinde press / calf raise - 5 supers

4/26:

hammer curls / revers over head tri - 5 supers

elliptical - 15m

bent bar preacher - 5

4/27:

bench - 5

shurgs - 5

elliptical - 15,

4/30:

pull up / tri pull - 5 supers

tread mill - 15m

db curl / overhead ext - 5 supers

5/1:

standing row / standing Arnolds - 5 supers

elliptical - 20m

overhead lat pull / side flies - 5 supers

5/2:

db flies / lunges - 5 supers

elliptical - 15m

decline press - 4

5/3: cable bi curl / over head tri - 5 supers

treadmill - 15m

lat pull - 4

forward raise - 5

5/4:

bench - 4

bent bar curls - 4

elliptical - 15m

crunches - 100

5/7:

incline curls - 5

dips - 5

elliptical - 15m

crunches - 100

5/8:

side flies - 5

seated arnolds - 5

treadmill - 20m

lat pull - 5

5/9:

bench - 5

cable flies - 5

elliptical - 20m

crunches - 100

5/10:

seated curls / reverse over head tri's - 5 supers

treadmill - 20m

shurgs - 4

lat pull / dead lift - 5 supers

5/11:

db flies / straight bar forward raise - 5 supers

elliptical - 20m

hanging leg lifts / tri pulls - 5 supers

5/14:

hammers / tri pulls - 5 supers

treadmill - 20m

lat pull / side flies - 5 supers

5/15:

chest flies / lunges - 5 supers

treadmill - 20m

dead lift / straight bar raises - 5 supers

5/16:

db press / lunges - 5 supers

treadmill - 15m

bb curl / over head tri - 4 supers

5/17:

preacher curls / reverse tri lifts - 5 supers

crunches - 100

bike 20m

5/18:

side flies / dead lift - 5 supers

elliptical - 15m

bench - 4

5/21:

cable curls / reverse tri's - 5 supers

stair master - 15m

preacher / db tri ext. - 5 supers

5/22:

side flies / standing row - 5 supers

elliptical - 15m

pull ups - 5

shrugs - 5

5/23:

db fly / squats - 5 supers

stair master - 15m

dips - 5

leg press - 5

5/24:

seated curls / over head tri - 5 supers

treadmill - 20m

hanging leg lifts / kettle ball side flies - 5 supers

hollow hold 30seconds & superman hold 30seconds

plank 60seconds & reverse plank 60seconds

frog stand 2 x 15seconds

CHINS

45lbs x 4

27.5lbs x 5

15lbs x 6

bw knee 8

Pushups

15, 10, 10

BENCH PRESS

40+bar x 5 x 5

DIPS

6 BW

20lbs x 5

10lbs x 7

7.5lbs x 8

bw 8

PENDLAY ROWS

50+bar x 5 x 5

front lever tuck 5 seconds

back lever tuck 5 seconds

front lever tuck 5 seconds

back lever tuck 5 seconds

ROWS

10,8,6

BODY WEIGHT KNEE CHINS 8

DIPS 8

5/25:

db bench press/heavy - 5

treadmill - 20m

lat pull - 5

5/25

69 WPM

5/29:

bent bar curls / tri pull down - 5 supers

treadmill - 15mins

preacher singles / overhead tri - 5 supers

5/29 Chest/Tri's

Incline - powertec 300lbs 3 set's of 10, 2 sets 100 lbs dumbbell 10 reps

Flat- db bench 3 sets 125 lbs 10 reps

Dips-10 reps each 1 bw, 2 bw+55 lbs, 3 bw+90lbs x 2

Tri press downs- 3 sets of 12 135 lbs

Dumbbell overhead - 3 sets of 12 125lbs

Incline skullcrusher - 4sets of 10 45lb plates