Hi, let me explain my situation. Well, at one point I weighed 235lbs, which was nothing but fat. So, I started bicycling everyday and saw a drastic improvement, losing about 2 pounds a week sometimes less. I eventually got down to 205 and stayed at this for a year. I then finally decided to pick up lifting weights. Therefore, I dropped my calories to 1800 a day with more fruits and protein bars. Eventually doing this, I got down to 175. It was great an all but I am only 5'10 and still had fat on me.
At one point for some reason, I got a flue shot which made my entire left shoulder have inflammation, and only a steroid shot could cure it. Now, this is where it begins, my problem you see, I have been going to a specialist / chiropractor and worked out the dead tissue. He put me on a recovery period of about 6 weeks. It was great, my shoulder started to feel better and got its range of motion back. However, during all this time while doing the prescribed workout this summer. I have some how managed to gain weight up to 190, but I still fit my pants and clothes as if I was 175, which is 36 waist. However, I know for a fact it can't be all good weight, because I still have the darn stubborn flab around the core, with a little on the chest and a little on the arms and legs.
I know for a fact, that big thighs run in the family history. So, I am not so worried about that. It is mostly the core section I am worried about. I am basically seeking a routine for a full body workout, which will help the thighs some too.
Currently my workout is like this:
Fri:
7 min cardio exercise to warm up usually.
Triceps on machine, biceps free weights
Crunches on machine and free with a hanging set added on. - total of 50 - 60 usually
Shoulder workout as prescribed.
Lower back extensions with 5 - 10lb free weight added on.
Standing calves extension on machine.
outer thighs, and inner thighs on machine.
Sometimes machine based bench press, but most of the time dumbbell free weight bench press.
Then I repeat the same workout on Sunday. I average about 2000 - 2400 calories a day.
I am basically looking for a full body routine or two that I can interchange on 2 - 3 days a week that only takes about 45 mins total to do. I would also like to be more toned, but not necessarily bulk up much.
Sorry for the long post, but it is really the only way I could describe my situation and all.
Edit: I am sorry if I came off like I wanted a routine pulled from thin air. I just need some suggestions on the current routine, or something I can replace one with another. It gets kinda stale doing the same routine twice a week every week, if you know what I mean.
Thanks,
Metricton
At one point for some reason, I got a flue shot which made my entire left shoulder have inflammation, and only a steroid shot could cure it. Now, this is where it begins, my problem you see, I have been going to a specialist / chiropractor and worked out the dead tissue. He put me on a recovery period of about 6 weeks. It was great, my shoulder started to feel better and got its range of motion back. However, during all this time while doing the prescribed workout this summer. I have some how managed to gain weight up to 190, but I still fit my pants and clothes as if I was 175, which is 36 waist. However, I know for a fact it can't be all good weight, because I still have the darn stubborn flab around the core, with a little on the chest and a little on the arms and legs.
I know for a fact, that big thighs run in the family history. So, I am not so worried about that. It is mostly the core section I am worried about. I am basically seeking a routine for a full body workout, which will help the thighs some too.
Currently my workout is like this:
Fri:
7 min cardio exercise to warm up usually.
Triceps on machine, biceps free weights
Crunches on machine and free with a hanging set added on. - total of 50 - 60 usually
Shoulder workout as prescribed.
Lower back extensions with 5 - 10lb free weight added on.
Standing calves extension on machine.
outer thighs, and inner thighs on machine.
Sometimes machine based bench press, but most of the time dumbbell free weight bench press.
Then I repeat the same workout on Sunday. I average about 2000 - 2400 calories a day.
I am basically looking for a full body routine or two that I can interchange on 2 - 3 days a week that only takes about 45 mins total to do. I would also like to be more toned, but not necessarily bulk up much.
Sorry for the long post, but it is really the only way I could describe my situation and all.
Edit: I am sorry if I came off like I wanted a routine pulled from thin air. I just need some suggestions on the current routine, or something I can replace one with another. It gets kinda stale doing the same routine twice a week every week, if you know what I mean.
Thanks,
Metricton
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