I’ll be updating this first page with current information:
Start Stats: (born 1968) 40yr (this being 2009)old Male 6’2” 295 lbs getting back into shape
Former PRs
bench: 400 lbs
squat: 500 lbs
dead lift sets: 6 sets of 405 lbs for 6 reps each
I used to run at 270lbs-260lbs
PRs
5 miles – 60 min
3 miles – 30 min
1 mile 8:16
Goal: slim down, get off blood pressure meds
For about 10 years I’ve been going between running, BW workouts and light lifting. (and the buffet) I could get in into decent shape then lose it all once burnt out.
First routine (about 5 weeks):
Mon:
repeated for 20 minutes non-stop: 12 BW squats/10 pushups (variety)/ 5 pull-ups(variety)/ 12 sit-ups
then supersets (60 sec rest between sets):
3x10 bench/row
3x10 chest fly/ back fly
Tues:
Walk/run
Wed:
repeated for 20 minutes- 60sec work 60 sec rest (10 sets): 3 pull-ups(variety)/6 push-ups (variety)/9 BW squats/12 mountain climbers
then supersets(60 sec rest between sets):
3x10 dumbbell curl/ shoulder press
3x dips(5)/shoulder fly(10)
Thurs:
Walk/run
Fri:
repeated for 20 minutes- 30sec work 30sec rest (20 sets): 2 pull-ups(variety)/6 push-ups (variety)/finish with jumping jacks
then supersets(60 sec rest between sets):
3x10 jump squats/ sit-ups to failure
3x10 kettle bell swings/Sit-ups or leg lifts to failure
Second routine (4 weeks):
TMUSCLE.com | Complexes for Fat Loss
Complex A
95lb barbell
5 reps each for 5 sets 75sec rest (decreased rest and add sets and reps over the weeks for all)
Bent over Barbell Row
Hang Clean
Front Squat + Push Press Hybrid
Jump Squat (bar on back)
Good Morning
(rest/repeat)
Complex B
95# barbell
5 reps each for 5 sets 75sec rest
Romanian Deadlift
Hang Clean + Front Squat + Push Press (combo lift — perform one rep of each in series)
Reverse Lunge (BW only 10 alternate legs)
(rest/repeat)
Complex C
95# barbell
5 reps each for 4 sets 90sec rest
Deadlift
High-pull
Hang clean into the squat
Military press
Jump lunges (BW)
(Rest/repeat)
(Now)Third routine (12 weeks):
StrongLifts 5×5 Beginner Strength Training Program | StrongLifts.com
A
Squat 5x5
Bench 5x5
Inverted row 3xFail
Push-up 3xFail
Reveres crunch 3x12 (decreased counter weight)
B
Squats 5x5
Over head press 5x5
Dead lift 1x5
Pull-up/ Chin-up 3xfail
Plank 3x30sec
Forth routine:
Good info:
http://www.youtube.com/user/Rhino10e (my vids)
http://startingstrength.wikia.com/wiki/Tools_and_Downloads
http://www.exrx.net/Exercise.html
Home gym post: http://training.fitness.com/386675-post133.html
Start Stats: (born 1968) 40yr (this being 2009)old Male 6’2” 295 lbs getting back into shape
Former PRs
bench: 400 lbs
squat: 500 lbs
dead lift sets: 6 sets of 405 lbs for 6 reps each
I used to run at 270lbs-260lbs
PRs
5 miles – 60 min
3 miles – 30 min
1 mile 8:16
Goal: slim down, get off blood pressure meds
For about 10 years I’ve been going between running, BW workouts and light lifting. (and the buffet) I could get in into decent shape then lose it all once burnt out.
First routine (about 5 weeks):
Mon:
repeated for 20 minutes non-stop: 12 BW squats/10 pushups (variety)/ 5 pull-ups(variety)/ 12 sit-ups
then supersets (60 sec rest between sets):
3x10 bench/row
3x10 chest fly/ back fly
Tues:
Walk/run
Wed:
repeated for 20 minutes- 60sec work 60 sec rest (10 sets): 3 pull-ups(variety)/6 push-ups (variety)/9 BW squats/12 mountain climbers
then supersets(60 sec rest between sets):
3x10 dumbbell curl/ shoulder press
3x dips(5)/shoulder fly(10)
Thurs:
Walk/run
Fri:
repeated for 20 minutes- 30sec work 30sec rest (20 sets): 2 pull-ups(variety)/6 push-ups (variety)/finish with jumping jacks
then supersets(60 sec rest between sets):
3x10 jump squats/ sit-ups to failure
3x10 kettle bell swings/Sit-ups or leg lifts to failure
Second routine (4 weeks):
TMUSCLE.com | Complexes for Fat Loss
Complex A
95lb barbell
5 reps each for 5 sets 75sec rest (decreased rest and add sets and reps over the weeks for all)
Bent over Barbell Row
Hang Clean
Front Squat + Push Press Hybrid
Jump Squat (bar on back)
Good Morning
(rest/repeat)
Complex B
95# barbell
5 reps each for 5 sets 75sec rest
Romanian Deadlift
Hang Clean + Front Squat + Push Press (combo lift — perform one rep of each in series)
Reverse Lunge (BW only 10 alternate legs)
(rest/repeat)
Complex C
95# barbell
5 reps each for 4 sets 90sec rest
Deadlift
High-pull
Hang clean into the squat
Military press
Jump lunges (BW)
(Rest/repeat)
(Now)Third routine (12 weeks):
StrongLifts 5×5 Beginner Strength Training Program | StrongLifts.com
A
Squat 5x5
Bench 5x5
Inverted row 3xFail
Push-up 3xFail
Reveres crunch 3x12 (decreased counter weight)
B
Squats 5x5
Over head press 5x5
Dead lift 1x5
Pull-up/ Chin-up 3xfail
Plank 3x30sec
Forth routine:
Good info:
http://www.youtube.com/user/Rhino10e (my vids)
http://startingstrength.wikia.com/wiki/Tools_and_Downloads
http://www.exrx.net/Exercise.html
Home gym post: http://training.fitness.com/386675-post133.html
Last edited: