I am 5'-11" tall. I weight around 175lbs - 180lbs.
I am looking to get physically strong and ripped. I really haven't changed my eating. I eat less portions now. I take multi-vitamins and using a protein drink after working out. I would like to weigh 180lbs. without the fat.
My weekly workout routine currently consists of:
Mon.- Wed. - Fri.: Free weight workout
Javorik Shoulder exercise: 10lbs./10 reps/3 sets
Dumb bell squats: 35lbsDb/10 reps / 3 sets
Lat pull overs using Exer. Ball.: 45lbs./10 reps / 3 sets
clean and press: 60lbs/ 8 reps / 3 sets.
Dumb Bell press using exerc. ball: 35lbs.dbs/ 15 reps / 3 sets
Db flys using exer. ball: 35lbs.dbs/ 8 reps / 3 reps
tues. & thurs.:
Run 2 - 3 miles
push-ups: 3 set/ 25 reps
pull-ups: 3 set / 15 reps
leg lifts: 3 set/ 15 reps
flutter kicks: 3 set/ 15 reps
I try to do want I can alone. I don't have a spotter and really don't want to hurt myself. I don't have the extra money to join a gym.
I hope this helps.
Last edited by jhuse2; 12-03-2009 at 03:56 PM.