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.
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
-Linear Leg Press
-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)
-Close Grip Bench Press
- Delt Flys
- Pec Flys
-Cross Cable Flys
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
Squat: 135 for 10
Bench: 185 for 7
Deadlight: 245 for 6