[Short Hand]

Supplements.

Green Tea
CLA - ConjugatedLinoleic Acid
ZMA Zinc & Magnesium
(Creatine SOmetimes)
2 Teaspoon Of Sugar To regulate Insulin (eright after workout)
3 solid healthy Meals A Day

THe Work Out.

(Note: I do legs every day in small incriments So I am enabled to do it every days Since My Regimine Can't fit it in for it own time on a regular base.)

Monday - Arms/Chest (MIxed With Leg Pressing and Leg Curls)'
Tuesday - Back/Shoulders (MIxed With same leg stuff Squats, Leg Curl, Press)
Wednesday - Arms/Chest (again same leg stuff)
THursday - Back Shoulders (Mixed with legs etc.)
Friday - Arms Chest (again more legs)

The key to maintaining the Legs every day is to take my ZMA get good rest and not do more then 10 minutes of it that day.



On a Arm Chest Day I always Get up to 20 minutes of Cardio n the Bike, While I Do around 60 to 100 Sit ups. During that Day I try to work eclusively with Free Weights The Bar Etc. Machines tend to me limit movement and only work out one area. I never do the same old routine ever" You have to get to every knick and cranny and keep the workout entertaining. If you get bored its almost as lethal as not working out. I love to do Wrist Curls and Dumbell Bench Press.

On a Back Shoulder Day Ill Do again My cardio (im trying to burn weight off) up to 20 minutes on the bike and up to 100 sits ups. (usually on a decline bench or a blow ball. Most days il hold a 35 pound bell/weight behind my head for better results. For Exericses I keep it always varied and I always try to keep to free weights and leave the machines be. If I ever use the machines it will be the iso behind the neck press, or the leg press machine of course. I love to do Good Monring Lifts.

On my legs Leg Curl Machine, Leg Press. Cardio for Definition.

MY Lifts

Since I concentrate on legs alot

Leg press - 850 (Probably more I haven't gone for my max in awhile) Going for 1k by season time.
Bench Was - 290 (Ive been out for 2 weeks with a lung infection So it hasm ost likely gone down a few)
Squat - Don't know never gone for my max squat. I don't like them.
Arm Is 18.5 Inches wink:


Im 235 6,1 over the past 7 months I have lost a lot of weight sinceI no longer wish to play Offensive Tackle.

How do I maintain all of this ? I have a calender which reminds me biggrin: