PDA

View Full Version : Road to 250LBS from 300LBS



BigTA1982
05-04-2008, 11:20 AM
Hi there. I am Tom and I have been lifting for about 11 years now. My weight has always gone up and down but recently it climbed up to 300LBS due to not working out and super poor diet. Well I hit the gym again and trying to get back down to 250LBS. During the first month of basically just cleaning my diet up I lost 15-20 pounds. After a few weeks of lifting I have dropped down to what I weighed in this morning, 273LBS. I figured I would start posting my routine on here again and see what people think.

All opinions are appreciated.

Diet - I eat just about the same thing every day. I used fitday to calculate my diet. Calories - about 2200, Protien - about 154. Like I said I eat the same thing everyday. I eat eggs, chicken, jerky, and protien shakes.

Supplements - I am currly just taking an EC stack, protien shakes and creatine

I will post last weeks workout later today.

BigTA1982
05-04-2008, 04:57 PM
Some before and after pics.

Before I gained about 50 pounds of fat, in this pic I am about 245LBS
http://i191.photobucket.com/albums/z21/bigta1982/2005.jpg


After I gained a lot of weight, this is after I cleaned up my diet. I am about 280-285LBS here.
http://i191.photobucket.com/albums/z21/bigta1982/front2008.jpg

I want to get back to around 250LBS

BigTA1982
05-04-2008, 05:10 PM
Monday
Flat Bench - warm up to 225 then 250X6, 255X5, 255X5, 275X4, 275X3
Incline DB press - 75 X 3 sets of 8
Cable flys - 70X8, 80X8, 80X8
Close Grip Bench - warm up then 185 for 3 sets of 5
V grip pressdowns- 160 for 3 sets of 10
abs

Tuesday
Squats- 135X5/5, 185X5/5/5
Front Squats- 95X5/5/5/5
Leg Ext- 11X8 17X8/8/8
Smith calf raises- 90X8, 180X8/8/8

Wednesday
Cardio - 30 minutes

Thursday
Standing shoulder press- 135X5/5/5/4
Front DB raises- 30X6, 35X6
Read Delt machine- 100X8, 130X8
Front Shrugs- 135X8, 205X8, 265X8/8
Rear BB shrugs- 265X8
some warm up curls
EZ Bar curls- 90X8, 110X6
DB Hammer Curls- 70X 5/5

Friday
Deadlifts- 135x8, 225X5/5, 275X5/5, 285X5/5
Chins- 6/6/5/5 (trying to get to being able too use weights)
Seated Rows- 150X8, 190X8/8
Flat Bench- 165 for 9 sets of 3, 6 inches above chest
Rope pull downs- 160X8/8/8
abs

BigTA1982
05-04-2008, 09:55 PM
I did another 30 minutes of cardio today and I weighed in at 272.2LBS

BigTA1982
05-05-2008, 11:58 AM
Flat Bench
barX8
135X8
225X8
4 inch board
265X5
265X5
295X3
295X3
320 to chest for a negative

Incline Bench
BarX8
135X8
185X8
185X6
185X6

Cable Flys
80 for 3 sets of 8

JM press
135 for 3 sets of 6 (learning the form)

V Press Down
160 for 3 sets of 12

Abs

I had some shoulder pain today during my flat bench press. About five years ago I was mountain biking and fell down the mountain side and tore my shoulder up. Here is a pic after I cleaned up some. I could not raise my arm higher then that. I was 190LBS there.
http://i191.photobucket.com/albums/z21/bigta1982/033_33.jpg

BigTA1982
05-05-2008, 09:47 PM
Weighed in at 271lbs. I cant weight to break that 270 mark

BigTA1982
05-06-2008, 06:17 PM
I had really bad low back today so I took it easy. I went and got a massage and did real light leg workout.

Squats
135 for 4 sets of 5

Leg Extentions
18 for 3 sets of 10

leg curls
120 for 3 sets of 6

20 minutes of cardio

stretching and supermans

weighed in at 269LBS this morning when I woke up.

fooz
05-06-2008, 06:37 PM
Hey man, nice to see you've got a journal going. You really sure you only want to be 250? I say 260 would be pretty good considering 245, you look a bit skinny. Your tall ass mofo though. Good luck with your goals, seems like your doing a great job already!

BigTA1982
05-06-2008, 06:43 PM
Hey man, nice to see you've got a journal going. You really sure you only want to be 250? I say 260 would be pretty good considering 245, you look a bit skinny. Your tall ass mofo though. Good luck with your goals, seems like your doing a great job already!

Thanks man. I think 250LBS will be a great weight to start over at, if I think I look to skinny my next bulk will take care of that.

BigTA1982
05-06-2008, 08:23 PM
mmmmm tastless creatine in water!!

Anyhow I scheduled me an appointment for next friday to get my back looked at. There goes another $20 bucks down the drain. I also gave the owner of my gym a bunch of money to build a platform for the squat/deadlift area.

BigTA1982
05-08-2008, 05:44 PM
Seated BB Shoulder Press
96X6
115X6
135X5
135X5
145X5

Cable Lateral Raises
30X8
40X8

Rear Delt Machine
130X8
140X8
148X8

Front BB Shrug
225X8
275X8
275X6 a little back pain on last set

Standing BB Curls
60X8
115X5
115X5
115X4 cheated on last one

Hammer Curls
70s where to low on the rack and my back was hurting so I went with the 75s
75X5
75X5

Tomorrow is back day. My back is still hurting a bit so I will have to see what I can do for tomorrow. I might go light on deadlifts and do more rows and chins

fooz
05-08-2008, 05:49 PM
Take it easy big guy haha. Lookin' good man, keep workin hard!

BigTA1982
05-08-2008, 05:59 PM
Take it easy big guy haha. Lookin' good man, keep workin hard!

Thanks man. I will take it easy but right now I am so motivated to get back to where I was before I put on so much weight.

fooz
05-08-2008, 06:14 PM
I know what you mean man. It'll all come in good time, brotha.

Coke
05-09-2008, 06:17 AM
Looking solid and strong man.

BigTA1982
05-09-2008, 07:37 PM
thanks guys

BigTA1982
05-09-2008, 07:41 PM
chens
5x5

V grip lat pulldown
200 for 3 sets of 6

V grip seated rows
210X5
190X5
190X5

Bent rows
70X1 back hurt so stopped

bench
165 for 4 sets of 3
185 for 4 sets of 3

Close grip bench
185 for 4 sets of 6

OH cable extentions
190 for 3 sets of 10

BigTA1982
05-09-2008, 07:41 PM
Back is still killing me so did no dead lifts

fooz
05-10-2008, 07:25 AM
Nice rows man, that **** is hard. How was your back doing bench?

BigTA1982
05-10-2008, 09:04 AM
i laid flat and went light so it didnt really effect it much.

fooz
05-27-2008, 03:35 PM
Hey, where you at man? Been lifting lately?