New Years Challenge?

[miz L]

WOW, 2x bodyweight is amazing. jm, good shit. At my prime i was like 120 benching 130.

But anyways, i'd like to get in on this progress report thread. the diet and workout start Monday, the day i get back to school. My workouts rock but my diet could improve, so this should be the perfect motivation.

Arite so I'm 18 y.o., 5'3", 130-132 lbs. I'm a little softer than i would like, but i know i've got some good muscle underneath so I'm looking to cut about 10 or so lbs and look real lean.

u know what, screw Monday. I'm starting this sunday.. Man I love this peer motivational shit! thanks for starting this jm.

 

[ASU]

Count me in guys! Starting tomorrow morning!!!

 

[miz L]

Two days in. Going strong, feelin great!

 

[FigureSkater]

I'm in!!! I started back yesterday.

I was cutting July, Aug, mid-September and lost 20 pounds, then switched to just maintaining my weight for a few months when things got hectic. Now it's back to work!!! My goal is to lose 10-20 more pounds (I'll stop when I'm happy). I'd like to have at least 10 gone by the end of February.

 

[GiaDona]

I'm in! Guess it's been about a week or so that I'm back into my routine. (not counting new year's eve eating/drinking).

Current stats: Height 5'5, Weight 142 lbs, Body Fat: 19.5%

Workout:
Day 1 :
Chest and Back

Chest
Flat Barbell Bench Press : 2 x 8 reps
Low Incline Dumbbell Press : 2 x 8 reps
Dips : 2 x 8 reps

Back
Chin ups : 2 x 8 reps
Deadlifts : 2 x 8 reps
Barbell Rows : 2 x 8 reps

20 min cardio


Day 2 :
Cardio 40 min + abs

Day 3 :
Legs

Squats : 2 x 8 reps
Hack Squats : 2 x 8 reps
Leg Curls : 2 x 8 reps
Leg Abductor/Inductor: 2 x 8 reps each
Straight Legged Deadlifts : 2 x 8 reps
Standing Calve Raises : 4 x 10 reps
Leg kickbacks with weights (for butt) 2 x 8 per leg

Cardio 20 min

Day 4 :
Cardio 40 min + abs

Day 5 :
Shoulders, Triceps and Biceps

Shoulders
Military Press in Rack : 2 x 8 reps
Seated Dumbbell Press : 2 x 8 reps
Standing Lateral Raises : 2 x 10 reps

20 min cardio

Triceps :
Narrow Grip bench Press : 2 x 8 reps
French Press : 2 x 8 reps

Biceps :
Barbell Curls : 2 x 8 reps
Hammer Curls : 2 x 8 reps

Day 6 : OFF

Day 7 : OFF

Food: Try my BEST for clean eating at 40/30/30 (P/C/F) with about 5 meals per day. One cheat day over the weekend but try to keep that really at one cheat meal or one cheat item, rather than going crazy the whole day.