Did 4 miles, took me 43:31, then did chest today. Incline dumbbell press, decline dbell press, flat dbell press, cable crosses, incline flies with dbells. 3 sets.
15, 12, 10 for the reps on the 3 sets. Tomorrow is back and shoulders. Then my 2 day rest period.
I take all BSN supplements. Amino-X for recovery, No-Xplode 2.0 for strength gaining, and syntha-6 for protein shake/meal replacement shake.
On my second week. Lost 8 pounds. Consume over a gallon of water a day.
Also, Abs, every other day and one rest day.
You guys should focus on working one area a day. Not doing the same muscles every day. It's doesn't give them time to rebuild or heal. Also, focus on form. Reps and weight don't matter if your doing it wrong. My buddy is a personal trainer, went to college and shit. I'm on a 1300 a day diet. Diet is more important then exercise.
Static stretching is BAD!! LOOK IT UP! Specially before a workout. Never do more then 10 min of cardio before you lift. Cardio should always be after. Unless you do it before AND after. Then I recommend 20 min each way on an elliptical, no impact. Much better for you. Running is extremely hard on your body, almost bad for you.
Stay strong, determined, and go hard!
Remember, everyone wants a nice body and nobody wants to put in the work. Don't be like everybody else. Do work!