T Nation

Starting All Over


43 year old male
6’4" /1.93 m tall
280 lbs/126 kg

I haven’t trained consistently for probably 5 years give or take. I have not only lost every gain I had made I am in the worst shape of my life. I came up with a two day full body workout similar to what worked well for me in the past. I plan on alternating the two workouts 2 or 3 days per week. We have a garage gym so I will be training alone.

Workout A
Squat 4x8,6,4,2 reps
Seated overhead press 4x8,6,4,2 reps
Barbell pullover 4x8-10 reps
Barbell row 4x6-8 reps
Ab work

Workout B
Trap bar deadlift 1x20
Bench press 4x8,6,4,2
Chin ups 4xfailure
Seated dumbbell press 4x10,8,6,4
Ab work

I add weight to the bar each set and I advance the first set’s weight once I complete all planned reps in the first set even if I fail to make the following 3 sets.


Looks like a pretty good workout for getting back into it. Impressive someone your weight can chin for reps.


I’m re-starting over.
265 lbs/120 kg, I had gotten up to 294 lbs over the last year.

Today’s workout - lbs x reps
Squat - 130x8
Seated Overhead Press - 90x8
Deadlift - 130x8
Incline Crunch - x5