I'm starting a workout log (again.) cause I want to get back into decent shape for myself, my medium term aim's are to do events like tough mudder at least once a year. My long term aim is to do the fan dance race and get back into boxing again.
A background:
I used to be a fitness instructor back when I was 17, I was around 150lbs and could bench 220lbs, squat around 300lbs and dead about 340 lbs. I had a great level of general fitness and was around 12% bf.
I ate whatever I wanted and drank like a degenerate at the weekends. I then became a kick boxing coach, after a good year doing that i dislocated my knee sparring.
Dislocating my knee destroyed my mindset. Since then I have had little spurts at the gym but nothing major, over the years my weight has gone up to 185lbs and around 20-25% bf.
I've been back at the gym a couple of weeks doing some bits and bobs, generally speaking press-ups, pull ups, some running and high rep weights.
My only constraint is time, I work 60-70 hours a week, but I do know the clock is ticking and I want to make the most of being young and get back into shape.
I am going to do one rep max testing tonight on squats, pull-ups, deads and bench press.
I like body weight excercises and want to incorporate these into a plan which I can easily fit around work.
The only thing I have set in stone at present is a 1 mile jog every morning at 6am.
My diet at the minute consists of: Cereal for breakfast, Tuna & Rice for dinner, some form of snack around 4pm then my gf will cook me tea at about 8, usually meat & pasta or rice.
Any thoughts on a workout going forward would be much appreciated.
A background:
I used to be a fitness instructor back when I was 17, I was around 150lbs and could bench 220lbs, squat around 300lbs and dead about 340 lbs. I had a great level of general fitness and was around 12% bf.
I ate whatever I wanted and drank like a degenerate at the weekends. I then became a kick boxing coach, after a good year doing that i dislocated my knee sparring.
Dislocating my knee destroyed my mindset. Since then I have had little spurts at the gym but nothing major, over the years my weight has gone up to 185lbs and around 20-25% bf.
I've been back at the gym a couple of weeks doing some bits and bobs, generally speaking press-ups, pull ups, some running and high rep weights.
My only constraint is time, I work 60-70 hours a week, but I do know the clock is ticking and I want to make the most of being young and get back into shape.
I am going to do one rep max testing tonight on squats, pull-ups, deads and bench press.
I like body weight excercises and want to incorporate these into a plan which I can easily fit around work.
The only thing I have set in stone at present is a 1 mile jog every morning at 6am.
My diet at the minute consists of: Cereal for breakfast, Tuna & Rice for dinner, some form of snack around 4pm then my gf will cook me tea at about 8, usually meat & pasta or rice.
Any thoughts on a workout going forward would be much appreciated.