Thought I would start a training log and share with everyone what i am doing and what my goals are...
I am currently at 330lbs and about 5'11, however i normally weigh around 220lbs and have been as lean as 185-190lbs in the past. Last winter for me was pretty miserable, i was going to a local pub anywhere from 2-4 times a week drinking at least 6 beers and downing a pound of wings... completely out of the norm for me as i usually try and take care of what i put in my body and quite honestly dont like the taste of alcohol... I played college level baseball in the US (currently living in Canada) and was a catcher so i have somewhat of a thick frame and what i would like to consider are strong legs...
injuries and poor form in the gym have held me back from being where i want to be. an old partially torn rotator cuff really killed my baseball game and my bench form - i believe i started lifting properly with respect to bench only in the last year so i have a lot of catching up to do... low back is sore with some old nagging injuries and an old partially torn MCL in the left knee...
anyways this is how i am starting - 2 days on 1 day off, 2 on 1 off, etc... all weight is in lbs
DB press 3 x 12 for 70
Incline press 3 x 12 for 115
pec fly machine 3 x 12 for 145
dips on machine 2x10 with 115lb offset (will increase when body weight is lower)
take a break for a couple hours then go back
goblet squat 3 x 12 100
hamstring curl 3 x 12 125
rotate - leg extension 3 x 12 150 or static lunge BW 3 x 12
seated row (with rope grip) 3 x 12 155
lat pulldown machine (bilateral grip) 3 x 12 72.5 per arm
face pull 3 x 12 90
bent over shrug (hit mid trap/rhomboid) 3 x 12 55
maybe add rear delt fly machine 3 x 12 115
take a couple hour break
glute bridge (feet on floor) 3 x 12 60 - maybe rotate feet elevated bridge 1 legged (again, body weight is a problem)
RDL 3 x 12 135
pull through 3 x 12 90
good morning 3 x 12 95 (when back isnt sore)
day off... then back at it
first time posting, i have a good trainer at the gym that i trust so i am going to show him my log as see what he thinks but open to feedback, comments, etc... for me the huge problem is/was last year i was actually getting bigger and stronger but eating shit and drinking and everywhere i put muscle on it is now just coated with fat... also i measured my stomach and it is 55 inches!!! totally horrible and unhealthy, and i smoke as well too... initial strategies are cutting the alcohol and smoking and increasing cardio as well - potentially playing hockey twice a week and walking unfortunately i have mild shin splints (maybe from the weigh gain) so i can only walk 20 minutes, otherwise i was on the stair master (full step model like walking up the stairs) last year and could go 40 minutes and work up a good sweat, same with my walks - usually 9-10km in a day when i did walk...
so... there i am!!