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dbrown
01-01-2006, 03:11 PM
Hey guy's it's been 20 years since i have been in a gym, i joined th ymca and started lifting and walking again, by the way i'm 6ft2 and weighed 465lbs, when i started 2 months ago. Well needlesss to say i found out how much fun it was to be lifting and getting stronger again. But i'm a little lost, i would like to start power lifting again but i'm looking for a good routine. Right now i work out 4 days a week monday legs(leg press, hack squat, squat, leg curls, calves and ham's),tuesday bench, incline bench,flat bench dumbell, shoulder pulls, wed off, thursday bi's and tri's, friday back( seated rows lat pull downs bench rows shrugs), all are sets are4x8. I'm weaker in the chest and my knees are not what they used to be. My legs, shoulders and back though are still strong. Any advice for a old man, i'm know i will continue to lose my weight as long i stay with it, my goal is to see 300lbs again but at the same time i would like to get stronger, and i mean much stronger.
Thanks

Paul Stagg
01-01-2006, 03:30 PM
Hows your health? What's your doc say?

dbrown
01-01-2006, 03:40 PM
Hows your health? What's your doc say?
Doc says i'm healthy as a horse, i'm borderline high blood pressure runs 140/93 off medication and under control with meds, bordeline diabetic(runs in the family) but all other test are normal.

diesel_dan
01-01-2006, 03:45 PM
Generally keep the reps low for strength. A good set/rep scheme would be 5x5 for your compound lifts and 3x8 for your accessory lifts. Sensie posted a westside template made easy which can be found at: http://wannabebigforums.com/showthread.php?t=72991 then another good routine can be found at: http://wannabebigforums.com/showthread.php?t=72722 . Both are good for gaining strength. Just make sure your diet is in check and everything else will follow.

Paul Stagg
01-02-2006, 02:52 PM
You were 465 two months ago, and want to get to 300 or less? What do you weight now?

Even at 300, you're a hoss, and unless you are very muscular, you are very, very overfat. I'd focus on that first, before trying too hard to squat 700 pounds. That doesn't mean don't lift, but be wise. Carrying that much weight can have quite an impact on your joints, etc.

Congrats on doing something to improve your health!

Built
01-02-2006, 03:17 PM
Hey, 40 ain't old - you're a kid!

Post up your diet and we'll help you get it sorted out. Track it on www.fitday.com for a week and post up your average grams of protein, carb and fat, and average daily calories.

It all starts there.

Welcome to the board.

Bob
01-02-2006, 04:03 PM
Before the PL routines.. perhaps try some of the WBB routines:
http://www.wannabebig.com/category.php?cat=4

They might help you to get into a better "all around" shape first.. then after giving them a 3-4 month going.. try the PL routines.

Good luck.. and I look forward to seeing your progress... I'm actually trying to help a friend of mine do the same thing.. if I can just get him off the couch...
He is over 400 and only about 5'10''...

WBBIRL
01-02-2006, 05:17 PM
You can lead the horse to water, but you cant make him drink....

Anywho, I strongly suggest dropping to atleast 225-245lbs. Im not kidding one bit when I say it will extend your life greatly in many ways. Your joints will get reliefe from the burden thats on them now, you wont wheeze when you jog 50 yards and your blood pressure should drop considerably.

Do you ever see any one thats old and weighs 400lbs??? I haven't and theres probably a connection there.

Davidelmo
01-02-2006, 05:20 PM
I agree 100% with Paul

I'd seriously just worry about getting rid of the fat quickly.

Once you lose a LOT of that fat then I'd consider trying to gain some muscle.

I wouldn't usually say that but, no offence, with that amount of excess weight I'd worry more about your joints etc as well as the strain weight lifting would put on your heart.

dbrown
01-02-2006, 05:26 PM
Folks i have been big all my life i have a large frame, and if you saw me you would only guess i weighed 300lbs, i get around fine just looking to swap the fat for muscle, i have tried counting calories and and all that stuff, i have stopped smoking, quit eating sweets, and fried foods now for 2 months, i weigh 417 lbs now.

WBBIRL
01-02-2006, 05:36 PM
I dont think you can hide 117LBS, unless your like 6"6 and have under 10% BF

Sensei
01-03-2006, 05:48 AM
StrengthCats
http://www.strengthcats.com/strengthtraining.htm

Weight Trainers United
http://www.weighttrainersunited.com/routines.html

Wannabebig Routines
http://www.wannabebig.com/category.php?cat=4

Coan/Phillipi Deadlift Program
http://www.ontariostrongman.ca/Resources/training/coanphildead.html

Strength Online Archives
http://www.deepsquatter.com/strength/archives/index.htm

Jason Keen has written many articles about some pretty common routines. Definately worth a look.
http://www.tc.umn.edu/~keen0018/routines.htm

big calvin
01-03-2006, 07:31 AM
dbrown, im in the same boat your in more or less im 5'11 375(down from 455) and love powerlifting. do u have aim/aol or yahoo messenger?

btw congrats on the weightloss!

Nicoman
01-05-2006, 08:48 PM
Congrats on your new found fitness venture. Just cutting out sugar and fried foods are going to be tremendous. One thing also would be to cut out coffee and drink Japanese green tea as a substitute, it will help you loose weight.

Take care of yourself and hope to read more of your progress.

~Nico

biggimp
01-05-2006, 11:11 PM
thats very applaudable on no smoking, fried food or sweets for 2 months, thats the first step that most people cant make!

just my $0.02 though, i think it would be easier to gain muscle/strength once you get down to ~300 rather than 417. im not saying go down to 225 before you start, but i would at least try to get down to 300.

phreak
01-09-2006, 03:43 AM
I dont think you can hide 117LBS, unless your like 6"6 and have under 10% BF
I'm 5'10.5" and 275. People who know me guess my weight between 200 and 230. Some people look fat at 200, some look built at 300. He's just one of the latter.

phreak
01-09-2006, 03:55 AM
Folks i have been big all my life i have a large frame, and if you saw me you would only guess i weighed 300lbs, i get around fine just looking to swap the fat for muscle, i have tried counting calories and and all that stuff, i have stopped smoking, quit eating sweets, and fried foods now for 2 months, i weigh 417 lbs now.
For now I recommend focussing on the big compound exercises. After a long period of inactivity (combined with high bf%) your hormone balance will be less than optimal. Compound exercises should get them back on track.

Also for combined weight loss and strength-endurance you could try strongman/GPP events: sled dragging etc.