Last summer I got me a great personal trainer with some saved up credits at a fantastic gym. Lost 30 lbs over the course of 3 months throwing bags, jumping, bear crawling, cleaning, pushing and pulling the sled, doing the farmer’s walk, flipping tires, etc. This is coming out of years of sedentary lifestyle. My starting weight was 327lbs and my trainer took a promotion and moved to another gym when I was at 298. After that I tried a couple other trainers but none were as good, didn’t click and I pussied out of the gym.
Fast forward to now… I joined a Planet Fitness around the corner from my new place and was depressed to see no bar bells, no squat racks, no stair master and nothing like the stuff we had at my old gym. It actually inspired me to find a real gym and I’ve been going to the Apollon Gym in Edison, NJ for my last two workouts. Without the benefit of a trainer, I figure keeping a log here in front of God and everybody will help me garner advice and not pussy out.
I actually have a decent amount of muscle mass on my frame from lifting back in the day, but it is weak and flabby, and hidden under layers of fat lol. My goals are to increase strength and agility, lose fat and prepare my body to start doing boxing, jiu jitsu or something like that which I greatly enjoy. Since I’m so untrained, I’m following sort of a Starting Strength program, which is what I did in high school. I will log my workouts as faithfully as I can and also my diet, including the bullshit I eat when I shouldn’t.
My three lifting days will be based around one major lift: squat day, bench day, deadlift day. I’ll do lighter weight squats on bench day as well, and eventually find a way to work cleans in there.
Checked out the new gym, have no idea what is heavy or light for me on the various lifts, so my numbers will fluctuate greatly until I dial it in. Advice would be appreciated.
10x45 lbs (the bar)
Gonna find something else to put there instead of leg curls cuz I’m not sure how useful they are for my goals. After this workout, I felt feint and nauseous. Drank a protein shake with some apple juice and went home.
Was supposed to go to the gym, but blitzed on pain killers due to abscessed tooth.
Stairmaster 52 steps per minute x 4 minutes
Bench press bar:
4x185 lbs failure (failed on the 4th rep)
4x155 lbs failure
Incline press bar:
5x115 lbs failure
3x115 lbs failure
Incline press machine:
4x75 lbs failure
3x75 lbs failure
2x75 lbs failure
2x75 lbs failure
3mph x 3 incline for 2 minutes
2.5mph x 3 incline for 1 minute
2mph x 3 incline for 1 minute