I was always around 210lbs through high school and college but in 2001 I was hit by a drunk driver and very seriously injured. After 3+ months of being bedridden I started gaining weight which started this circle of then being lazy with my physical therapy gaining more weight, less activity, gaining more weight
I am now 30 years old and 5’9” 320 lbs and I finally got sick of being this way. The doctors say I am 100% and have no physical restrictions.. so I am ready to work out.
8 weeks ago I started working on my diet. I am not counting calories nor do I want to get all crazy about my diet in that way…. My diet now is cereal in the morning, chicken or tuna salad for lunch, and some type of grilled meat or fish with vegetables for dinner. My diet before was basically hotdogs, hamburgers, pizza, potato chips and soda
My goal is basically to be fit enough to live normally again. I don’t really want to be ripped or cut or get down to 185 lbs. I don’t really care what weight I am at or what I look like with my shirt off I just want to be able to be active like I used to be (skiing, hiking, hunting) and not feel like I am going to die after any strenuous activities like I do now.
2 weeks ago I started working out. I have bene lurking around here for about 3 weeks just reading and I would like some suggestions or criticisms on my workout routine. - Here it is. Its a combo of barbells, dumbbells, and machines
Monday
Back
Lat Rows – 3 x 10
Front Pulldowns – 3 x 10
Barbell Pullovers – 3 x 10
Arms
Bicep Curls 3 x 10
Preacher Curls 3 x 10
Abs –
Crunches 3 x 15
Cardio –
Recumbant Cycle 20 mins
Tuesday
Cardio –
Recumbant Cycle 40 mins
Wendsday
Chest
Bench Press – 3 x 10
Inclined Bench Press – 3 x 10
Decline Fly – 3 x 10
Arms
Skull Crushers – 3 x 10
Kickback -3 x 10
Wrists – (I am a drummer and these rock for me)
Wrist Curls – 3 x 10
Reverse Wrise Curls – 3 x 10
Cardio –
Recumbant Cycle 20 mins
Thursday
Cardio –
Recumbant Cycle 40 mins
Friday
Legs
Squats – 3 x 10
Leg Curls – 3 x 10
Leg Extensions – 3 x 10
Shoulders
Shoulder Press – 3 x 10
Lateral Raises – 3 x 10
Abs
Ab Crunches – 3 x 15
Cardio –
Recumbant Cycle 20 mins
I am now 30 years old and 5’9” 320 lbs and I finally got sick of being this way. The doctors say I am 100% and have no physical restrictions.. so I am ready to work out.
8 weeks ago I started working on my diet. I am not counting calories nor do I want to get all crazy about my diet in that way…. My diet now is cereal in the morning, chicken or tuna salad for lunch, and some type of grilled meat or fish with vegetables for dinner. My diet before was basically hotdogs, hamburgers, pizza, potato chips and soda
My goal is basically to be fit enough to live normally again. I don’t really want to be ripped or cut or get down to 185 lbs. I don’t really care what weight I am at or what I look like with my shirt off I just want to be able to be active like I used to be (skiing, hiking, hunting) and not feel like I am going to die after any strenuous activities like I do now.
2 weeks ago I started working out. I have bene lurking around here for about 3 weeks just reading and I would like some suggestions or criticisms on my workout routine. - Here it is. Its a combo of barbells, dumbbells, and machines
Monday
Back
Lat Rows – 3 x 10
Front Pulldowns – 3 x 10
Barbell Pullovers – 3 x 10
Arms
Bicep Curls 3 x 10
Preacher Curls 3 x 10
Abs –
Crunches 3 x 15
Cardio –
Recumbant Cycle 20 mins
Tuesday
Cardio –
Recumbant Cycle 40 mins
Wendsday
Chest
Bench Press – 3 x 10
Inclined Bench Press – 3 x 10
Decline Fly – 3 x 10
Arms
Skull Crushers – 3 x 10
Kickback -3 x 10
Wrists – (I am a drummer and these rock for me)
Wrist Curls – 3 x 10
Reverse Wrise Curls – 3 x 10
Cardio –
Recumbant Cycle 20 mins
Thursday
Cardio –
Recumbant Cycle 40 mins
Friday
Legs
Squats – 3 x 10
Leg Curls – 3 x 10
Leg Extensions – 3 x 10
Shoulders
Shoulder Press – 3 x 10
Lateral Raises – 3 x 10
Abs
Ab Crunches – 3 x 15
Cardio –
Recumbant Cycle 20 mins
