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Thread: hows this look, new to the site

  1. #1
    Wannabebig New Member
    Join Date
    Dec 2011

    hows this look, new to the site

    I am getting back into lifting and i am going with a routine i used many years ago. I am 41 yrs old and very recently have dropped almost 150lbs. this past March after several years of letting myself go I found myself at almost 380lbs. I am now down in the 230 to 240 range. But with the huge amount of weight loss i have a ton of loose skin. i live in a small town and dont have access to a gym but i do have a decent set-up in my home. (let me state that before the weight gain i was in pretty good muscular shape) Ok, so i am doing a 3day on and 1 day off routine that consists of the following.
    day 1- chest and tri's
    flat bench 4-5 sets 10,10,8,3 reps
    incline bench 3 sets 10, 10, 6-8 reps
    dumbell fly's 3 sets 10,10,10
    cable pulldowns 3 sets 10,10,8
    bw dips off the bench 3 sets 15,15,15
    bb skullcrushers 3sets 10,10,10
    french press 3 sets 10,10,10
    day 2 back and bi's
    bb rows 3 sets 10,10,10
    lat pulldowns 3 sets 10,10,10
    deadlift 4-5 sets 10,10, 8,6-8
    was doing good mornings with back but have recently found it is more for legs
    bb curls 3 sets 10,10,6-8
    preacher curls 3 sets 10,10,10
    alternate dumbell curls 3 sets 10,10,10 (each arm)
    day 3 legs and shoulders
    squats 4-5 sets 10,10,10,8
    bb lunges 3 sets 10, 10, 6-8 (each leg)
    leg extensions 4 sets 12,10,10,10
    leg curls(hamstrings) 3 sets 10,10,10
    calf raises between leg extensions 25
    seated bb press (bb) 4 sets 10,10,10,6-8
    seated bb press behind neck 4 sets 10,10,10,6-8
    bb front raise 3 sets 10,10,10
    dumbell lateral raise 3 sets 10,10,10
    thats what i am working with now and i am seeing some decent results just wondering on other peoples opinions and what not.

  2. #2
    Senior Member Allen Cress's Avatar
    Join Date
    Dec 2009
    I would recommend incorporating movement based (functional) exercises in with the traditional ones. As we get older we need to incorporate exercises that train the body in different planes of motion to keep the body from getting imbalanced from all the single plane work most do. If you have been training for a while you need to get away from just traditional training (even if its only 8-10 weeks) to restore movement to the spine, which is made to rotate and bend, as well as other joints. Doing this will also increase core strength and work capacity.

    Since you are on a 3 day split I would break it up into 1) Push/Pull/Core, 2) Pull/Posterior chain, and 3) Lower body. Here is a rough template and example of what I'm talking about:

    Day 1: Push/Pull/Core
    1a) DB or BB bench press
    1b) Seated Cable rows
    1c) Asymmetrical Pushups
    1d) Wide Bar rotations

    2a) Incline DB Press
    2b) Alternating Tube bent over speed rows
    2c) Alt. DB plank pull-ins

    3a) Seated DB shoulder press
    3b) Bent DB Lawnmower Starters for speed
    3c) Alternating SB step offs

    Day 3: Pull/Posterior Chain
    1a) One arm DB snatch
    1b) One legged Glute Bridge
    1c) Reverse grip Pulldown
    1d) Frontal Plane hip swings

    2a) One arm DB rows
    2b) Straight Leg Lateral leg raise on SB
    2c) Reverse hypers with SB b/w legs

    3a) DB Deadlifts
    3b) SB Hip bridges
    3c) SB leg curls with high bridge
    3d) SB hip lifts

    Day 5: Lower Body
    1a) Any Squat variation, Deep
    1b) MB pushup
    1c) High to Low Rotations

    2a) One legged Leg press
    2b) One legged BW Step ups
    2d) One arm Cable or Tube press w/rotation

    3) Quad Blasts: 1-2 times thru
    BW Speed squats
    Alternating BW Lunges
    Leg extension from plank
    Gliding leg curl

    Sets and reps would be based on current work capacity. This set up would also be very metabolic and great for conditioning as well. At first you would take 30 sec or so between exercises in a complex then over time decrease. Resting 2-3 min between sets.

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