Found myself back in the gym starting this past March. Was really headed in the wrong direction, almost 240lbs, terrible physique, started to easily have injuries. Had to make changes across the board.
Got a calorie counter app and set an aggressive goal of 1900 calories. Cut out all processed foods as best I can. Gave myself a diet of chicken, broccoli, eggs, whole wheat bread, cheese, and limited chocolate and other foods. No soda, but coffee and a little cream is allowed, no sugar additions. I give myself a mocha cappuccino as a reward once a week.
After 3 months I'm hitting 300+lbs on the leg press, 200lbs on chest press machine, 200lbs on rowing, and 45lb dumbbell chest press free weights. Started introducing deadlift and more squats, but starting low/medium weight and more reps 4 sets of 8, to work on form and building strength. Got my push-ups to 50, mixing in variations of wide and narrow, and walking down to position from standing on my hands, then back up. Added free motion machines to work abdomen and strengthen joints and shoulders. Up to 5 pull-ups from a straight hang (no momentum).
Down to 220 lbs, and building muscle. Added protein to my diet, consistently being in a calorie deficit on my target of 1900 calories. Not really hungry, but feeling good and have energy. I must be doing it correctly.
Seeing good definition coming through as I near the end of 3 months on my aggressive target. 220 was my first goal and I met that, with bumps to 223lbs, but I attribute that to muscle growth and water weight variation. My visceral fat levels are higher than what they should be so I'm focused on lowering those through diet and progressive weight lifting. Don't do too much running but I do an aerobics class once a week for an hour (fun class). Love to swim so will start adding swimming to my routine.
Already fit way better in my clothes, might even need to drop a size. Feels great. 200lbs is my next weight goal with lowering my visceral fat levels. At 22% body fat so hoping to drop that to under 20% as I try and get closer to the 200lbs goal.
Mostly do an all body workout except for deadlift and squat days, where I will add some upper body to round out the day.
Pull-ups and Push-ups, mix in crunches, bicycles, and planks.
165 bench-press 3 sets of 8. Progressing to 185lbs I can do 3 sets 3.
Machines shoulders 3 sets of 10, 100lbs
Machines chest 3 sets of 8, 160 lbs. Progressing to 200 lbs, 3 sets of 3.
Free motion wire. 3 sets of 10 abdomen and joint motions. 50lbs, 15lbs.
Leg press 3 sets of 8. 300lbs.
Dumbbell chest press 4 sets of 8, 45lbs.
Dumbbell shoulder press 4 sets of 8, 35lbs, dropping to 25lbs on occasion.
Dumbbell shoulder raise 4 sets of 8, 20lbs.
Wire pull-down 4 sets of 8, 50lbs.
Row machine. 4 sets of 15, 100lbs. 3 sets of 6, 200lbs.
Deadlift 4 sets of 8. 145lbs
Squats 4 sets of 8. 135lbs.
Got a calorie counter app and set an aggressive goal of 1900 calories. Cut out all processed foods as best I can. Gave myself a diet of chicken, broccoli, eggs, whole wheat bread, cheese, and limited chocolate and other foods. No soda, but coffee and a little cream is allowed, no sugar additions. I give myself a mocha cappuccino as a reward once a week.
After 3 months I'm hitting 300+lbs on the leg press, 200lbs on chest press machine, 200lbs on rowing, and 45lb dumbbell chest press free weights. Started introducing deadlift and more squats, but starting low/medium weight and more reps 4 sets of 8, to work on form and building strength. Got my push-ups to 50, mixing in variations of wide and narrow, and walking down to position from standing on my hands, then back up. Added free motion machines to work abdomen and strengthen joints and shoulders. Up to 5 pull-ups from a straight hang (no momentum).
Down to 220 lbs, and building muscle. Added protein to my diet, consistently being in a calorie deficit on my target of 1900 calories. Not really hungry, but feeling good and have energy. I must be doing it correctly.
Seeing good definition coming through as I near the end of 3 months on my aggressive target. 220 was my first goal and I met that, with bumps to 223lbs, but I attribute that to muscle growth and water weight variation. My visceral fat levels are higher than what they should be so I'm focused on lowering those through diet and progressive weight lifting. Don't do too much running but I do an aerobics class once a week for an hour (fun class). Love to swim so will start adding swimming to my routine.
Already fit way better in my clothes, might even need to drop a size. Feels great. 200lbs is my next weight goal with lowering my visceral fat levels. At 22% body fat so hoping to drop that to under 20% as I try and get closer to the 200lbs goal.
Mostly do an all body workout except for deadlift and squat days, where I will add some upper body to round out the day.
Pull-ups and Push-ups, mix in crunches, bicycles, and planks.
165 bench-press 3 sets of 8. Progressing to 185lbs I can do 3 sets 3.
Machines shoulders 3 sets of 10, 100lbs
Machines chest 3 sets of 8, 160 lbs. Progressing to 200 lbs, 3 sets of 3.
Free motion wire. 3 sets of 10 abdomen and joint motions. 50lbs, 15lbs.
Leg press 3 sets of 8. 300lbs.
Dumbbell chest press 4 sets of 8, 45lbs.
Dumbbell shoulder press 4 sets of 8, 35lbs, dropping to 25lbs on occasion.
Dumbbell shoulder raise 4 sets of 8, 20lbs.
Wire pull-down 4 sets of 8, 50lbs.
Row machine. 4 sets of 15, 100lbs. 3 sets of 6, 200lbs.
Deadlift 4 sets of 8. 145lbs
Squats 4 sets of 8. 135lbs.
. They can be done almost anywhere and doing a couple each day will increase stability, balance, and strength. I did the pistol squats from a sitting position from a stack of blocks. I could barely do 3 on my left leg.
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