My planned schedule

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Maybe someone can offer some suggestions. It is based on the small training gym in the nearby village.

Monday / Thursday - Lower Body
Stretch
Warm Up Cardio
1. Dumbbell Squats
2. Dumbbell Lunges
3. Smith Squats
4. Leg Press Low
5. Leg Extensions
6. Leg Curls
7. Leg Press High
8. Hip Abduction
9. Hip Adduction
10. Calf Raises
11. Cable Throws *
Cool Down Cardio
Stretch

Tuesday / Friday - Chest/Back
Stretch
Warm Up Cardio
1. Dumbbell Bench Press
2. Decline Dumbbell Press
3. Butterfly Press
4. Incline Press
5. Dumbbell Chest Flys
6. Pull Downs - Bar
7. Pull Downs - Triangle
8. Cable Throws *
Cool Down Cardio
Stretch

Wednesday - Arms/Shoulders
Stretch
Warm Up Cardio
1. Seated Dumbbell Curls
2. Cable Curls
3. Shoulder Press
4. Lateral Dumbbell Raises
5. Bent Over Rows
6. Push Downs
7. Tricep Extensions
Cool Down Cardio
Stretch

Saturday
Walk/Jog - 20k

Sunday
Walk/Jog - 9k

* I call them Cable Throws because I am simulating the full motion of baseball pitching using a basic cable machine. Not sure if they have a real name.

My goal is to lose A LITTLE weight, drop body fat, and mold what I have in my frame. I am currently 260lbs but don't look like it. A majority of the weight is below the waist -- thick legs and calves. I began a similar routine in the Spring, but started a new job and couldn't find the time. A few routes I'd like to take though would be able to pursue either professional wrestling/MMA training, get back into baseball, or athletics (Hammer throw, shotput, etc). I want to do this weekly for a consecutive 100 days until my 28th Birthday in February.

If anyone has suggestions, post them and I can see if they are possible where I live and add them in. I don't like barbells - not confident of my left wrist as I have had torn cartridge there before.
 
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ok well it looks like you are soing way to many exercies. especially for your legs get rid of number 1 2 4 and 10

chest/tris
shoulders/traps
back/bis
try and switch to these workouts instead of what your doing, and you can incorporate your legs in shoulder day so your there only 3 days and rest 1

also when you do differnt body parts in the same day you should alternate the body part. chest then tris then back to chest then tri again give each body part a rest in between sets while workin other muscles

how is your DIET going thats a huge part of losing wieght also running so much can build the muscle in your legs and make them bigger!!
 
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Thanks for that insight. I'll switch it up a bit. I separated Leg Press into High and Low because the machine only goes up to 140kg.

The weight doesn't bother me that much. I wear the same size clothes as I did when I was in college when I was 230. I just want to shape it up a bit.

I haven't focused on a diet, but my normal day consists of :
6:30am - Apple
9am - Fruit (Banana, apple, orange)
12noon - Banana + Meal Bar
4pm - Dinner - Chicken w/ Rice, Tuna with salad, Chili Con Carne with Pork, Cabbage with Meat.
7pm - Sandwich - Wheat Bread, light mayo, boiled ham, red pepper.

Friday is pizza day though -- Kebab meat, tomatoes, red onion and lettuce.
I sneak in vegetables - usually corn, carrots or broccoli. And 2 Liters of water per day. When I get more into it, I will work Cultured Milk + Whole wheat oatmeal. The nearest McDonald's is 2 hours away, which is a great thing as when I lived in Virginia, I ate fast food every 2 days.

Instead of running, I do a lot of walking/hiking -- Typically 9k per trip. I am also thinking about walking from work as well -- approx. 15km.
 
Wow, walking from work would be a killer idea then man, if you want to cut up. You'll definitely have to make a good plan though, since you'd hate to be late, or rushing. I used to bike to work for awhile, but it got too hectic. Some days I'd be busting my ass to get there and show up all sweaty. Haha. But then again I'm not a very good planner.
 
ok your diet is a little mixed up here is what i would reccomend for people.

BREAKFEAST-meal bar/ apple-apples have nautral n.o. boosters so you will have a little extra energy in the morning.
SNACK- low-fat yogurt or fruit
LUNCH-switch to sandwhich here WHOLE WHEAT BREAD better for you
DINNER- this is perfect
LAST SNACK- something light don't want carbs before bed another fruit or snack bar something easy
PIZZA is to good to pass up eat your heart out fridays are my off days

MORE WATER your body needs water to lose weight drink more at least a gallon
 
Agreed on the exercises - too many. What are your goals here? It's probably not necessary to do bench, incline bench and decline bench all at the same time. If you're just starting, I'd start with a few big, consistent movements for awhile before incorporating every version of each.
 
wow yeah walkin to work there you go if we had more people like you in the u.s. it wouldn't be the heaviest country in the world!!!
 
I was born and bred in the United States, but lived in the country. Hauling and cutting fire wood all year and riding a bike 5 miles per day. I was 200lbs of "corn fed country boy" before I was in middle school.

I LOVE walking. And walking home after work is a challenge, especailly since the winter snow will be arriving soon.

My goals with this workout include.

Increasing :
Muscular definition
Muscular endurance
Athletic Confidence
Energy Level

Decrease :
Weight
Body fat %
 
I'd focus on fewer exercises done better. Maybe M/Thu Push or Upper, Tu/Fri Pull or Lower, or do a full body on M, W, F and cardio in between. Either way, I'd focus on:

Squats, deadlifts, bench press, a row, a vertical press (push press, military press, etc.), pullups and maybe dips. All that other stuff is great, but I think you'd do better to focus on doing a few exercises well and consistently. If you do a split (push/pull, upper/lower) then maybe add in a couple of leg exercises or additional back, tri or chest exercise. I just think you'll get better results by doing 12 exercises rather than 26.
 
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