New to the forum, but have been using the articles for a while. At my heaviest I was 318, this morning I was 234. I’m 5’9. Found out I was diabetic in 2011, got down to 260 doing workout at home, with not much diet changes. Got back up to 289 in 2017. In Aug of 2018, started walking for mental health. Got a little stricter on my diet, but no massive changes… Oatmeal for bfast, salad for lunch, whatever she made for dinner and walked 4 miles a day 6 days a week. By the time Jan of 2019 rolled around, weighed 225, weather got bad, joined Planet Fitness for the Treadmill. February, started lifting weights. I workout 5-6 days a week. I do weights, then treadmill. Most of the time a high incline walk, but the last couple weeks I have been adding a lil jog in. This is what I have done this week….
Sun
Dumbbell BP– 60x4x10
Dumbbell Fly – 30x4x15
Incline Dumbbell BP – 50x4x10
Skull Crusher – 50x4x12
Decline Dumbbell BP – 50x4x10
Decline Dumbbell Fly – 30x4x12
Tricep Cable Pulldown, bar – 42.5x4x15
Cable Fly, High – 15x2x15
Cable Fly, Low – 15x12x12
Finished w/ a 2.38mi jog/walk in 35 minutes on the treadmill.
Mon
Deadlift – 180x1x8, 200x1x5, 200x1x5, 180x1x6
Bent Over Row – 110x4x8
Concentration Curl – 20x3x10
21’s (but I try 30’s) – 30x2x30, 30x1x21
Hammer Curl – 20x3x15
Dumbbell Row – 35x2x10 High ROM focus, 50x2x10 Low ROM focus
Wide Lat Pulldown – 85x2x15
Narrow Lat Pulldown – 85x2x12
V-Bar Lat Pulldown – 85x2x12
Cable Row – 100x3x12
Rev Grip Ez Curl – 20x1x30, 20x1x25, 20x1x20
Finished w/ a 2.62 treadmill jog/walk in 45minutes
Tuesday
Shoulder Press – 40x4x10
Seated Lat Dumbbell Raise – 15x4x12
Front dumbbell Raise – 15x4x10
OH Tri Extension – 35x4x10
Military Dumbbell Press – 25x4x10
Dumbbell Shrugs – 50x4x10
Tri Rope Pulldown – 30x4x10
Narrow Grip Dec Bench to Skullcrusher – 50x4x10
Rev Fly machine – 55x3x10
Rev Grip Ez Curl – 20x1x30, 20x1x25, 20x1x20
Finished w/ a 1.88 jog/walk on the treadmill
Wednesday
Bench Press – 180x1x5, 160x1x6,190x1x3, 160x1x7
Dumbbell BP – 65x1x8, 65x1x6, 60x1x7, 40x1x15
Incline Dumbbell BP – 55x1x10, 55x1x8, 55x1x7, 35x1x20
Mid Cable Fly – 15x2x15, 15x1x12, 5x1x40
Incline Dumbbell Curl – 20x3x12 w/ Rev Grip Ez Curl – 20x3x20 – Superset (I guess)
No Treadmill