Back when I used to be athletic, I would be about 175 if I was lean and working out consistently and maybe 185 if I'm jacked. I'd guess that when I started, (and I'm incredibly accurate) I was about 189 (with more fat than I'd like, but I have been lifting off and on lately) -- I've probably dropped a few pounds since I started. The plan is to lift two days in a row (and do 20-30 minutes of the stationary bike after) and then a third day of just cardio (hopefully 50-60 minutes or more).
Pumping Iron - I work out these days mostly for vanity. I forgot to sign up for indoor soccer for the winter season and it's not like lifting weights would help much. I don't even have my hockey equipment in New York, so these are purely beach muscles. I've added cardio to my routine because I need to lose some fat. In the prior 3 months or so, I had made the decision to become obese. One expert says that's a lifestyle choice that many Americans are making these days. My routine is below...
Day 1
chest: flies, incline press with dumbbells, decline with cables when available, dips, pushups on the mat with swiss ball(s)... I usually do them in that order and I'm not doing many pushups at the end
abs: seated spinal twist, leg lifts, hoist/crunch machine, plank on the mat
and a not that much for triceps (dips, extensions).
Day 2
back: seated row, seated high row, lat pulldown with arm handles,
shoulders: rear deltoid, shoulder press, lateral raise
bicep: preacher curls, reverse curls, neutral position curls
Then the third day, I do cardio for an extremely long time. We'll see how it works out. The diet part is always really, really hard for me... and I'm not putting that much effort into it right now.
