New to Elite Fitness!

[canguy]

So! First workout of 2013 all done up, and what an awesome way to kick start the new year. Thank you to psizzle8 - for her reccomended shoulder workout!

1) DB Press – 70 lbs x 10 x 5 Sets (ss) Side Lat Raises - 25 lbs x 10 x 5 Sets
2) BB Military Press - 15lbs x 10 x 5 Sets (ss) Bent Lat Raises - 22.5 lbs x 10 x 5 Sets
3) Side Lat Raises - 20 lbs x 20 x 3 Sets (ss) Front Raises - 20 lbs x 20 x 3 Sets
4) Cable Face Pulls - 60 lbs x 15 x 3 Sets

Overall felt good, shoulders were tired after first superset, but banged my way through it and finished out with 15 minutes of LISS Cardio and shoulder fascia massaging.

What is everyones thoughts?

 

[canguy]

Updated - Measurements 2013 Jan 1st - Harsh reality check as just over 6 months ago I was 225 lbs, 8% BF and getting more ripped by the day.

(BMI – 30.3 BF% - 18.1%)
Weight – 230lbs
Neck – 15.0
Shoulders – 52.2
Upper Chest – 47.4
Navel – 43.4
Hips – 42.7
Right thigh – 26.6
Left thigh – 25.6
Right Calf – 15.9
Left Calf – 15.8
Right Bicep – 17.2
Left Bicep – 16.6
Right Forearm – 12.6
Left Forearm – 13.1

 

[canguy]

Big Leg day today, hit up a solid workout and stuck to my diet from start to finish so I was pleased for the second workout of the new year!

Leg Curls - 50lbs x 20 x 1 - warmup, 100 lbs x 15 x 1, 80 lbs x 10 x 4 - had to adjust on last set down to 50lbs to complete last set
BB Squats - 135lbs x 15 x 1, 155lbs x 10 x 4
Hack Squats - 135lbs x 10 x 5
Leg Extensions - 100,90,80lbs x 15,12,10
Standing Raises - 210,180,150lbs x 15,15,15

Finished out with some Elliptical 10 minutes.

 

[RADAR]

looks good ,however you should limit your stretching after you workout. Glad you joined us!

 

[TheRippedReverend]

Look up lol...I see three up top. Welcome to EF bro, look forward to your progress!

Sent from my DROID BIONIC using EliteFitness

Lol. I kno but he said thos wernt current those were Feb or 2012

 

[roguemonkeyjr]

Welcome to EF bro, glad to have you among us! Can never have enough people for the EF family

 

[chaos13]

welcome. there is so much great info on the site, start reading. haha

 

[canguy]

looks good ,however you should limit your stretching after you workout. Glad you joined us!

Thank you RADAR! What do you recommend for flexibility? Stretching? Or fascia massaging? I did a lot of foam rolling, is that ok?

I appreciate your help! Happy to be part of the EF family!

 

[canguy]

Lol. I kno but he said thos wernt current those were Feb or 2012

I posted just one but I will post more, it is so hard for me to come to terms with my falling off the band wagon! Thank you for looking!

 

[canguy]

Welcome to EF bro, glad to have you among us! Can never have enough people for the EF family

Thank you man! Very much appreciated to have everyone's support and hear their insights on training, and dieting! Look forward to hearing and seeing your successes!