This is my pre-cycle stats and workout routine to give us a baseline on what my gains will be during my various cycles over the next couple of years. I would rotate the weight training to be higher weights/lower reps to lower weights/higher reps month to month.

Stats:

  • Male
  • Late 30′s
  • 6’1″
  • 235 lbs
  • High Body Fat

Previous Training Cycle:

  • 3-5 times a week
  • Weight training
    • Mon: chest and triceps / 30 mins of cardio
    • Tues: Legs and abs / 45 mins of cardio
    • Weds: back and biceps / 30 mins of cardio
    • Thurs: Cardio only for 1 hour
    • Fri: shoulders and abs / 1 hour cardio
    • Sat: off
    • Sun: off
  • Cardio
    • 30-60 mins
    • EFX machine high impact
    • Incline fast walking low impact
    • 20 minute run 10 minute walk alternating high impact.
  • Supplements
    • Pre-load drink.
    • Vitamins

Here I am gonna put my baseline weight on some of my staple exercises. None of these are max weight, just my highest weight I work up to on any given exercise.Abs I never try to do any weight I cant do 20 or so reps at.

Baseline exercises weights.

  • Bench press: 215lbs
  • Incline dumbbell press: 45lbs
  • Machine pull downs: 225lbs
  • Standing row: 150lbs
  • One arm bent dumbbell row: 65lbs
  • Squat: 275lbs
  • Sitting crunch machine: 100lbs X30
  • Barbell preacher curl: 80lbs
  • triceps rope/bar press: 80lbs