Stats

I realized I hadn't posted Stats so here they are as of today.

5'9"
162 lb
10% bodyfat

I'm very happy about the 162, its the first time I've weighed in over the 160 mark. Granted I in jeans with wallet, keys, and phone, but I think even without I'd be at 160 which is an improvement from the 140 lb I started at.

Legs (Omega)

Knee/Hip Abductor exercises from Physical Therapy

Leg Press
240 lb x 12
240 lb x 12
260 lb x 12
260 lb x 12
160 lb x 50

Standing Calf Raises
135 lb x 12
185 lb x 12
185 lb x 12

Walking Lunges
60 lb x 12
60 lb x 12
60 lb x 12
20 lb x 50

Workout Program

For the next 4 months this is going to be my workout plan. My knee is still recovering so I have to do lighter than normal exercises on legs and deadlift for another couple of weeks but want to record my progress from now on. I was also taking photos regularly while I was in Samoa and want to resume doing that, I think its a great source of inspiration to myself being able to see how far I've come.

It will alternate between the Alpha and the Omega from week to week. Forgive me if names aren't exactly correct if anyone actually starts to follow this and wants a description of the exercise I will give it to them.

ALPHA WEEK
Legs:
Knee Exercises
Leg Press
Squats
Seated Calf Raises

Chest:
Bench
Decline
Cable Crossover
Flies
EZ-Bar Curls

Traps/Back:
Deadlift
Horizontal Rows
Vertical Rows
1-Legged Chest Pulls

Shoulders
Barbell Shrugs
Seated Dumbbell Military Press
Cable Rotations
*Triceps Pulldown

OMEGA WEEK

Legs:
Knee Exercises
Leg Press
Walking Lunges
Standing Calf Raises

Chest:
Bench
Decline
Cable Crossover
Flies
*Triceps Pulldown

Traps/Back:
Single Dumbbell Rows
Farmer's Walk
Pull-ups
Good mornings

Shoulders:
Dumbbell Shrugs
Seated Barbell Military Press
Cable Rotations
*EZ-Bar Curls