Alright folks, so a little background on me. 2 years ago, I was somewhere in the 400lb + Range. I say this because when I would step on a scale, it would go up to 400 and then display " ERROR", my fat ass was unable to be weighed on a standard human scale… Fast forward to today, I am currently at 269lbs. I have been keeping a fairly solid workout regimen, however, some outside sources definitely contributed to a halt in my progress… I have now eliminated that X factor, and I am planning on hitting it as hard as I possibly can.
Current stats/schedule
Age: 29
Height: 6,4
Weight: 269lbs
BF% : 45-50%
I am at the gym M-F and sometimes on either Sat or Sun, depending on what the weekends demand of me.
I am currently alternating on a weekly basis. For example, week 1 I do heavy weight low reps, next week I do “lighter” weight, and high reps.
“Light” Meaning 3 sets of 5, of one or more of the parenthesized exercises
Leg Day consisits of
-Goblet Squats
-Hack Squats
-Squats
-Leg Press
-Linear Leg Press
-Leg Curls
-Leg Extensions
-Seated Calf Press
-Standing Calf Press
-“Light” Chest ( Either Arnold Press, Bench, Incline/Decline Bench)
-“Light” Bicep (Preacher, Spider, Dumbell Curls)
- “Light” Tricep (Rope, Extensions, Skull Crushers)
Chest Day
-Bench Press
-Incline Bench
-Decline Bench
-Chest Press
-Dumbell Press
-Flat Flys
-Incline Flys
-Close Grip Bench Press
- Delt Flys
- Pec Flys
-Seated Dips
-Standing Dips
“Pull Day?”
-Dumbell Curls
-Hammer Curls
-Barbell Curls
-Shoulder Shrugs
-Rack Deads
-Deads
-Rows
-Tbar Rows
-FacePulls
-Kowalski rolls
-“Light” Chest
-“Light” Tricep
-Military Press
-Farmer’s Walks
“Core Day”
-Leg Raise
-Scissor Kicks
-Hamstring Extensions
-Leg Press
-Cross Cable Flys
-Farmers Walks
-Preacher Curls
-Sit Ups
-Push Ups
-Bicycle Kicks
-Bench Press
-Wind Sprints
My 5th Day I generally mix things up, and hit every group, varying a focus on a certain muscle group depending on my mood for that day.
I will be updating this with my progress, but for reference, my current personal bests are as follows
