My normal routine after this first 4 week period of reintroducing my body to the stress of lifting will look like this.
Day 1- Chest, Shoulders, Tris
Day 2- Legs, and Abs
Day 3-Cardio(running, stretching, maybe some p90x)
Day 4- Back, and Bi's
Day 5- Deadlifts and Abs
This may change throughout the 12 week period, as I like to keep things fresh.
Weighed in this morning right at 170. I think from the pictures my muscles definitely look a little fuller, and I am starting to get some strength back on my lifts. So here are the "end of week 2" pictures.
|End of second week.|
|End of first week.|
At 170 I'd estimate my body fat percentage to be around 12 percent, though if you want to take a guess feel free to comment. If I'm right that means I'm roughly 150 pounds of lean body mass, 20 pounds of fat.
End of 12 week goals are to be somewhere between 170 and 175 pounds at 6 to 8 percent body fat. Basically gaining 10 pounds of muscle and losing 5 to 10 pounds of fat.