- This topic has 2 voices and 2 replies.
-
Posts
-
Finally decided to get back into shape. I had tried CBL before but think that CNS is what I need for now As I was at 270 lbs and want to get back down to 230lbs. Currently I am on my 3rd week of CNS and am down to 266lbs although at one point before my first CN I was down at 256. Not really sure why the numbers have stopped moving but I think taking a low carb protein shake during the day instead of as a PWO might be spiking my insulin.For my workout I was doing shockwave but have switched off of it as I had been doing it for a few months and just needed a change. So curr4ently I am doing this plan:Day One – Shoulders1.Seated Military Press Machine: Sets(3), Reps(21), Weight(130,140,150)2.Dumbbell Lateral Raise: Sets(3), Reps(8), Weight(30)compound-set with-3.Dumbbell Front Raise: Sets(3), Reps(8), Weight(30)4.Rear-Dealt Cable Raise: Sets(5), Reps(12,10,8,6,4), Weight(40-80)5.Hammer Strength Machine Shrug: Sets(5), Reps(12,10,8,6,4), Weight(90-450)6.Four Way Neck Machine: Sets(4), Reps(12), Weight(45)Neck isolation on a flat bench to finish.Day Two – Back1.Wide-Grip Cable Pull Down: Sets(5), Reps(12,10,8,6,4),Weight(120-240)2.Close-Grip Cable Pull Down: Sets(5), Reps(12,10,8,6,4), Weight(120-240)3.One-Arm seated Row Machine: Sets(4), Reps(12), Weight(270)4.Back Extension: Sets(4), Reps(15,15,12,12), Weight(25-45)Day Three – Legs1.Leg Press*: Sets(4), Reps(25,20,18,16/25), Weight(270-450)2.Machine-Smith Lunge**: Sets(4), Reps(8 reps per leg), Weight(135)3.Lying Leg Curl***: Sets(4), Reps(12,10,8,6/12), Weight(80-110)4.Standing Calf Raise: Sets(6), Reps(16), Weight(220)*Last Set is a drop from 450 to 270**Non-Counterbalanced Machine***Last set is a drop set from 110-80 poundsDay Four – Arms1.Alternating dumbbell curl:Sets(5), Reps(12,10,8,6,4), Weight(30-70)2.Preacher-Machine Curl*:Sets(6), Reps(12,10,8,6,21,21), Weight(50-100,50)3.Cable Pressdown**:Sets(5), Reps(12,10,8,20), Weight(60-120)4.Overhead Cable Extension:Sets(4), Reps(12,10,8,20), Weight(50-90)5.One-Arm Reverse-Grip Pressdown:Sets(2), Reps(15,15), Weight(40)*Last two sets are 21′s- 7 upper-half partial reps- 7 lower-half partial reps and 7 full range reps**Straight bar or rope- last set a drop setDay Five – Chest1.Incline Dumbbell Press: Sets(5), Reps(12,10,8,6,4), Weight(75-120)2.Flat Bench Dumbbell Press: Sets(5), Reps(12,10,8,6,4), Weight(75-120)3.Cable Crossover: Sets(4), Reps(12), Weight(60 per side)compound-set with4.Push-Up: Sets(4), Reps(15)For cardio I am doing HIIT using sprints on Tuesdays, then using Thursday and Saturdays for some longer distance running (I still am in the military so I need to keep some running in my week). However, I think I will combine my lifting to 3 days a week and then just do cardio on my non lift days.I also just recently started using HRV so I am interested to see how that helps.
You must be logged in to reply to this topic.