workout..

I used work out hard core till I dislocated my shoulder.

I stopped working out and it has been almost 2 years, now I look all chubby.

So I decided to work out again.

In my life, there are many important things such as getting good grades, choosing major, career, etc.

regardless, I think taking care of my body is the first thing.

I would like to share a work out schedule that I used to follow everyweek 2 years ago.

Monday: (Pactoral Major)

push ups : 20 x 10sets

bench press : 70% of the max 15 x 8sets

dips : 20 x 10sets

dumbbell press : 20 x 5 sets

push ups : till you can not even go back up.

Tuesday: (abdominal)

Crunches :

1st set: 50

2nd set: 40

3rd set: 30

4th set: 20

5th set: 19

6th set: 18

till 5

leg raise : 20 x 5

Wednesday: (Triceps)

overhead dumbbell raises: 20x 10sets

triangle push ups : 30 x 5sets

Thursday : (Biceps)

curls : 20x 5sets

curl squezee: 5sets

pull up s : 20 x 5sets

Friday : (abdominal)

Crunches:

1st set: 50

2nd set 40

3rd set 30

4th set 20

5th set 19 . . . till 5

Saturday : burn fats

ran for an hour first in the morning and right before I went to bed.

Sunday : get some rest. Because Muscle needs time to repair itself.

Weekly diet

Mon ㅣ Tue ㅣ Wed ㅣ Thu ㅣ Fri ㅣ Sat ㅣ Sun ㅣ

8:00 30g of protein ( Protein shakes )

9:00

10:00

11:00 brunch and another 30g of protein.

12:00

1:00

2:00

3:00 another 30g of protein

4:00

5:00

6:00

7:00

8:00 dinner( high protein, less fat, less carbon)

9:00