excuse my spelling and grammer im dsylexic :/
so as you might know if you read my intro post im exercising again for the first time in 3 years, what i did for those 3 years... lets just say i was a teenager
, iv now quit drinking alcohol and everything that goes with it and i only drink water and milk with my protien shake. been exercising 6 days a week for the past 5 weeks at the gym, before that i used to run and do push ups, i was doing 200 a night.
what i want to know is if people can see a weakness or somthing else i should be have in my exercise routine, my diets fine i only eat healthy everything fresh etc so thats not a problem a.w below is my execise.( im not trying to get huge just in good shape)
Im 5,8.5 tall weight 168kg or 10 stone 8
this is done 3 times a week and is my weight training
2k warm up
hammer curls - 3 x 10-12 14kg each arm
Bench Presses With Dumbbells 3 x 8-10 - 22-24kg each arm
Incline Presses With Dumbbells 2 x 10-12 - 18 g each arm
Seated Dumbbell Presses 1-2 x 6-10 - 18kg each arm
One-Arm Dumbbell Rows 2-3 x 8-10 - 24kg each arm i hate this exercise
Lateral Dumbbell Raises 1-2 x 8-12 - 8-10kg each arm
Alternate Dumbbell Curls 2 x 8-12 - 14kg each arm though only do 6-8
2k warm down
also after every weight session i come home and do 5 sets of pulls, my max is 13 atm but my sets are somthing like 8-6-4-6-8 followed by 2 sets of chin ups and a nice protien shake
finally on the non weight day so my cardio days also 3 days a week
2.5k warm up level 8 in cross trainer
7k in 25 mins on cross trainer starting on level 6 going up a level every 5 mins keeping it above 15speed at all times
5 minute walk on treadmill to cool down
then 1.5k warm down and stretch
ab exercises are also done this day with leg raises i set of 30 then another of 20
then before bed i do 100 crunches and a stomach workout exercise video
btw i am seeing good results and it is working but im just looking for more to add or any advice people could give thank you for your time i know its alot to read
my aim is to start boxing
so as you might know if you read my intro post im exercising again for the first time in 3 years, what i did for those 3 years... lets just say i was a teenager
, iv now quit drinking alcohol and everything that goes with it and i only drink water and milk with my protien shake. been exercising 6 days a week for the past 5 weeks at the gym, before that i used to run and do push ups, i was doing 200 a night. what i want to know is if people can see a weakness or somthing else i should be have in my exercise routine, my diets fine i only eat healthy everything fresh etc so thats not a problem a.w below is my execise.( im not trying to get huge just in good shape)
Im 5,8.5 tall weight 168kg or 10 stone 8
this is done 3 times a week and is my weight training
2k warm up
hammer curls - 3 x 10-12 14kg each arm
Bench Presses With Dumbbells 3 x 8-10 - 22-24kg each arm
Incline Presses With Dumbbells 2 x 10-12 - 18 g each arm
Seated Dumbbell Presses 1-2 x 6-10 - 18kg each arm
One-Arm Dumbbell Rows 2-3 x 8-10 - 24kg each arm i hate this exercise
Lateral Dumbbell Raises 1-2 x 8-12 - 8-10kg each arm
Alternate Dumbbell Curls 2 x 8-12 - 14kg each arm though only do 6-8
2k warm down
also after every weight session i come home and do 5 sets of pulls, my max is 13 atm but my sets are somthing like 8-6-4-6-8 followed by 2 sets of chin ups and a nice protien shake
finally on the non weight day so my cardio days also 3 days a week
2.5k warm up level 8 in cross trainer
7k in 25 mins on cross trainer starting on level 6 going up a level every 5 mins keeping it above 15speed at all times
5 minute walk on treadmill to cool down
then 1.5k warm down and stretch
ab exercises are also done this day with leg raises i set of 30 then another of 20
then before bed i do 100 crunches and a stomach workout exercise video
btw i am seeing good results and it is working but im just looking for more to add or any advice people could give thank you for your time i know its alot to read
my aim is to start boxing