I'm 47% of the man I used to be, my two year journey!

For those who asked about my workout routine, I’ll give a little more detail.

If you want to follow along in detail, I journal all my workouts a iron-sanctuary.com as user BigDaddy.

http://www.iron-sanctuary.com/forums/index.php?topic=10.0

I currently go the 5 days a week: Mon,Tue,Wed,Fri and Sat. I try to get to the gym at 6:00am, and I’m usually there till 8:30 or so. I don’t eat anything before I go the gym, and only recently have I started drinking a bottle of Gatorade during the workout, before that it was just water. This means most of my workouts are done fasted.

I start my workout by stretching for a few minutes, especially my legs and core. After 2 years of stretching, I’m much more flexible than I used to be, it think it has helped keep my mostly injury free.

I then do 30-40 minute of intense cardio., either step mill, ellipse machine, or running the track and hitting the heavy bag. I try and keep my heart rate up at 80-85% of max, with a few short cool intervals sprinkled in.

For the lifting, I currently have a 4 day split that I follow.

Day 1: Upper and middle back, Biceps, Abs and hi-rep Squats
Day 2: Chest, Abs and Deadlifts
Day 3: Legs (Quad,Hamstring,Glute,Calves), Triceps and Abs
Day 4: Shoulders, Traps, Abs and hi-rep Quad Extensions

I do several different exercises for each body part. You can check out my journal for specific exercises.
I do a few warmup sets, and the shoot for 5 to 6 working sets of 8-10 reps with as heavy as I can go.

I also do the same stretching routine after each workout.

I’ve been doing the 4 day split since October 2010. Before that I was doing a 3 day split that looked like this:

Day 1: Chest, Triceps, Abs, Quads, Hamstring
Day 2: Biceps, Upper and Middle Back, Calves, Deadlifts
Day 3: Shoulders, Traps, Squats, Leg Press, Lower Back

And I originally started with a 2 day split

Day 1: Chest, Triceps, Shoulders, Calves, Quads, Abs
Day 2: Biceps, Upper and Middle Back, Traps, Hamstring, Lower Back