I made a New Years Resolution 8 months ago to transform my body. The amazing thing is that I am still making progress. I have lost 61 lbs since Dec. 22, 2006 and dropped my BMI by 8 points.
My goal is to "Become half the man I used to be", I officially started at 392 lbs. and my goal is 196 lbs. When I get there, I would like my BF% to be below 15% (I think). Since I am still so far away, I haven’t really focused on specific goals, rather setting mini-goals to strive for along the way. My next goal is 75 lbs. lost (316 lbs.) then to get under 300 lbs. (I haven’t been there since college).
I began a whole-body circuit that I lifted from Men’s Health Magazine in June that looks like this:
Incline Bench Press: 110 lbs. 3×10
Bench Press: 125 lbs. 3×10
Triceps Rope Pull-down: 90 lbs. 3×15
Cable Biceps Curl: 75 lbs. 3×10
Lat Pull-down: 130 lbs. 3×15
Cable Row: 120 lbs. 3×12
Ab Crunch Machine: 130 lbs. 4×25
Trunk Twist Machine: 100 lbs. 3×20 (each side)
Leg Press: 260 lbs. 3×15
Calf Raise: Bodyweight 3×15
Cable Fly (shoulders): 25 lbs. 3×10 (each side)
Preacher Curl: 80 lbs. 3×10
Triceps Press: 80 lbs. 3×10
Overhead Press: 80 lbs. 3×10
Cardio: Eliptical Machine set on the Weightloss program 30 minutes on the days I lift and 45 on the days I don’t.
Due to my work schedule, my workout schedule is: Su/Mo/Tu - Cardio We/Fr/Sa - Cardio & Weights and Thursday off.
I would appreciate any tips you guys can offer me. I am looking for a good lifting routine that would split my days and expand on the number of exercises that target a specific body part.
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