Workout - Phase I - Starting All Over

Ten Years since a Serious Working Out Regime

Here it goes... Now that I am approximatley 58 pounds lighter than last year it's time to get back to the gym!

My Goals are Simple:

1. Create a routine that helps reduce daily stress from work/clients/the ecomony etc...

2. Vary the routine so it doesn't become mundane

3. Belong to a club (LA Fitness in this case) that allows me to go anywhere in the country so when  traveling I have a place I can go.

4. Build some muscle mass  and see what happens to my body on this mostly Vegan/Vegitarian lifestyle

5. Keep a regular weekly workout schedule

Below is my Workout Schedule Which Changes Weekly for 4 Weeks

• I'll let everyone know how it goes!

                                            Week #1

Exercise/ Routine #1	# of Sets	# of Reps
MONDAYS AND THURSDAYS
Squats	2-3 sets	12-15 reps
Leg Extensions	2-3 sets	15-20 reps
Lying Leg Curls	3 sets	12-15 reps
Standing Calf Raises	2-3 sets	15-20 reps
Seated Calf Raises	2-3 sets	15-20 reps
Crunches	2-3 sets	15-20 reps
Hanging Leg Raises	2-3 sets	15-20 reps
TUESDAYS AND FRIDAYS
Flat Bench Presses	2-3 sets	10-12 reps
Incline Dumbbell Presses	2-3 sets	10-12 reps
Pulldowns	2-3 sets	10-12 reps
One-Arm Dumbbell Rows	2-3 sets	10-12 reps
Shoulder Presses	2-3 sets	10-12 reps
Upright Rows	2-3 sets	10-12 reps
Standing Barbell Curls	2 sets	10-12 reps
Concentration Curls	2 sets	10-12 reps
Pushdowns	2 sets	10-12 reps
One-Arm Extensions	2 sets	10-12 reps

                                           Week #2

Exercise/ Routine #2	# of Sets	# of Reps
MONDAYS AND THURSDAYS
Leg Presses	2-3 sets	15-20 reps
Hack Squats	2-3 sets	15-20 reps
Incline Bench Presses	2-3 sets	10-12 reps
Flat Dumbbell Flyes	2-3 sets	10-12 reps
Shoulder Presses	2-3 sets	10-12 reps
Lateral Raises	2-3 sets	10-12 reps
Lying Triceps Extensions	2-3 sets	10-12 reps
Pushdowns	2-3 sets	10-12 reps
TUESDAYS AND FRIDAYS
Bent-Over Rows	2-3 sets	10-12 reps
Seated Pulley Rows	2-3 sets	10-12 reps
Lying Leg Curls	2-3 sets	15-20 reps
Stiff-Leg Deadlifts	2-3 sets	15-20 reps
Scott Curls	2-3 sets	10-12 reps
Incline Curls	2-3 sets	10-12 reps
Standing Calf Raises	2-3 sets	15-20 reps
Seated Calf Raises	2-3 sets	15-20 reps
Crunches	2-3 sets	15-20 reps
Reverse Crunches	2-3 sets	15-20 reps

                                            Week #3

Exercise/ Routine #3	# of Sets	# of Reps
MONDAYS,TUESDAYS, THURSDAY AND FRIDAY
Incline Bench Press	4 sets	8-15 reps
Cable Flyes	3 sets	8-10 reps
Dips	3 sets	8-10 reps
Behind The Neck Press	4 sets	6-12 reps
Upright Rows	3 sets	8-12 reps
Front Shoulder Raise	3 sets	8-12 reps
Shrugs	3 sets	8-12 reps
One Arm Tricep Pushdown	3 sets	10-12 reps
Overhead Tricep Extension	2 sets	10-12 reps
Raised Leg Crunches	3 sets	To Failure
Hanging Leg Lifts	3 sets	To Failure

                                           Week #4

Exercise/ Routine #4	# of Sets	# of Reps
*Diminishing sets is when you use a weight that you can do only 3-4 reps with. Then do 3-4 strict reps with it and then set the weight down and take 10-to-15 deep breaths. Pick the weight up and do as many reps as possible. Keep this up until 10 reps total are completed.*
MONDAYS
Leg Press	Diminishing	10 reps total
Leg Extension	3 sets	10-12 reps
Leg Curl	Diminishing	10 reps total
Standing Calf	Diminishing	10 reps total
Seated Calf	Diminishing	10 reps total
WEDNESDAY
Dumbbell Shoulder Press	Diminishing	10 reps total
Dumbell Side Laterals	3 sets	10-12 reps
Bent Over Laterals	3 sets	10-12 reps
Close Grip Upright Row	Diminishing	10 reps total
(For Traps)
THURSDAY
Lat Pulldown	Diminishing	10 reps total
Bent Over Rows	3 sets	10-12 reps
Seated Cable Row	3 sets	10-12 reps
EZ Bar Bicep Curl	Diminishing	10 reps total
Concentration Curl	3 sets	10-12 reps
SATURDAY
Incline Barbell	Diminishing	10 reps total
Flat Dumbbell Bench Press	3 sets	10-12 reps
Cable Crossovers	3 sets	10-12 reps
Close Grip Bench	Diminishing	10 reps total
Tricep Pushdowns	3 sets	10-12 reps

"Before" picture: 10/12/2012

I'll take another one in 30 days...