Here is the routine I've been doing for the past 2 weeks. I'll mention that I was lifting a fair amount 3 months prior however I have cut all but 1 weight lifting movement out. The reason being is I want to stay as close to my current body weight and not have unnecessary bulk. I want to be strong and fast. I have also started to walk/run on opposite days. The Runtastic Pro app is great for that and I recommend it.
What you'll need:
- wide pull up bar
- Olympic barbell or equivalent barbell that equals 40lbs.
- a balanced eating habit of good quality foods, that's 70% of the battle right there.
- mental toughness
What you won't need:
- supplements of any type: whey, aminos, shakes, excessive milk intake etc, etc. all those do is empty your wallet and make you fart.
3x a week or every other day.
1 min rest between exercises.
The Goal:
I started with the numbers below and you can start with what works for you, the goal is to work up to 25 chin ups and pull ups and 50 for everything else. If you can't do a full set in a row, take a few seconds and continue. Make sure you keep correct form in all movements throughout the routine!
10 chin ups
25 pushups
25 hanging knee raises
25 clean & press at 40 lbs
25 crunches
25 leg raises
10 pull ups
10 chin ups, yup another set to finish off.
Good luck and let everyone here know about your progress!
Edit: BTW, include you height, weight (if you wish) at the start and after say, 3 months.
My stats:
44 years old
5' 6"
157 lbs
-
What you'll need:
- wide pull up bar
- Olympic barbell or equivalent barbell that equals 40lbs.
- a balanced eating habit of good quality foods, that's 70% of the battle right there.
- mental toughness
What you won't need:
- supplements of any type: whey, aminos, shakes, excessive milk intake etc, etc. all those do is empty your wallet and make you fart.
3x a week or every other day.
1 min rest between exercises.
The Goal:
I started with the numbers below and you can start with what works for you, the goal is to work up to 25 chin ups and pull ups and 50 for everything else. If you can't do a full set in a row, take a few seconds and continue. Make sure you keep correct form in all movements throughout the routine!
10 chin ups
25 pushups
25 hanging knee raises
25 clean & press at 40 lbs
25 crunches
25 leg raises
10 pull ups
10 chin ups, yup another set to finish off.
Good luck and let everyone here know about your progress!
Edit: BTW, include you height, weight (if you wish) at the start and after say, 3 months.
My stats:
44 years old
5' 6"
157 lbs
-