My lifting and off day routine. Cheers!!

Started back working out the first week of this January. Also on a 1930 calorie daily intake. Lost 10 pounds in the last 30 days.

I needed a routine that would allow me to get my lifting form back and pay attention to my breathing. Well getting some strength back. I have lost so much strength it was really pissing me off New year, new outlook

M-W-F
Rest 15-30 secs between sets. Sometimes I will be 10 push-ups between sets <-- only if I can
Light weights at first. Until you get the lifting down pat.

Squat --3 sets of 12-15
Stiff Leg Deadlift --3 sets of 12-15
Seated Calf Raise --2 sets of 20-25
Barbell Bench Press --3 sets of 12-15
Barbell Rows --3 sets of 12-15
Shoulder Press -- 2 sets of 10-12
Standing Alternating Dumbbell Curl-- 2 sets of 10-13 (each arm)
Close grip press behind neck --2 sets of 10-12
Crunches -- 2 sets 15-20 (add as needed)
Lying Floor knee raise -- 2 sets 15-20 (add as needed.

This runs about 30-40 mins (depending on your rest time). You can rest up to 90 secs between sets, but I like to keep my heart rate up.

Off days-- Tuesday- Thursday and Some Saturdays

30 sec jog/sprints
walk back to start
rest 20 secs
30 sec jog/sprints
do this for 30 to 45 minutes
Also, I do 1 sets of 10 push-ups after my jog/sprint and before I walk back to start. I try to do 40-50 push-ups total over the 30-45 mins.
Also, I do 26 lunges on 5 walk backs to equal 130 lunges
I try to do the push-ups then do the lunges
This is working really well for me. I have a wife and a two year old. I cook dinner at night, so this allow me to get my workouts in before 5pm..


I have seen a a major increase in the strength in my legs and back ( my two weak areas) during the last 6 weeks of doing this routine.

Thought I would share and to see if anyone has any advice.

Thanks!!

Mark