Please feel free to comment/advise on anything that may help.
I'm a young man in a lazy out of shape older man's body. Only 33 and getting winded walking up the stairs or not having the energy to mow the lawn sucks. So... change time! I've cut nicotine (cigarettes was my choice of delivery system) out completely about 3 months ago which helped a lot. I've stopped drinking 5 - 15 cans of Coke a day recently and working on getting back to my old 1/2 - 1 gallon of water a day with a cup or two of coffee in the mornin to substitute for the loss of caffiene. Other then right side head pounding and grumpiness, I'm doing good so far from the loss of mega amounts of daily sugar and caffiene into my system.
Bio: 33 years old; 225 - 230 lb on any given day; 5 ft. 8 in.; lots of fat.
Goal: Regain a level of fitness appropriate for an active lifestyle. Loose fat, gain strength to an appropriate ratio. (185 lbs.)
Previous Experience: Age 18, in the military, learned an intense love for running and overall muscle endurance in just about every area. Age 21, started getting into weight lifting, 3Xwk with something of a push/pull routine. Running reached it's peak here to where I just ran in whatever to wherever I was going, including in full uniform from barracks to work (1.5 miles) until I shattered my fibula, docs put a metal plate, began to experience severe shin splints or something = big decline in running. Age 23, out of military fitness declining so increased weight lifting and found myself in a 6 day work 1 day rest routine where I would do...
Chest - Monday; Back - Tuesday; Triceps - Wednesday; Biceps - Thursday; Shoulders - Friday; Legs - Saturday. Usually 6 sets of 10/8/6 until I could get 10/10/10 then would increase weight back to 10/8/6. For example, chest would have the following exercises: Bent Arm Pullover, Dumbbell Bench Press, Incline Dumbbell Bench Press, Decline Dumbbell Bench Press, Barbell Overhead Pull, Dumbbell Fly.
It seemed to work out pretty well. I began to get some serious definition in my muscles, still with mega lower leg pain when I attempted to run. I am also a firm believer in the benefits from dumbbells are greater than barbells. I dunno, it's just my thought that exercising with proper form and slow movement with dumbbells gives the supporting muscles more strength which may decrease the possibility for lifting injuries
Got married & had kids from about 8 years ago. Only 4 hours of broken sleep a day for about 2 years with the kids just being born and me on night shift to watch kids in the morning because no money for day care ran me into a pretty sedentary life. It just stayed that way up until about 3 months ago when I stopped smoking.
I've started running/jogging a very little bit, off and on the past two weeks (maybe 1/4 mile to work) with no serious problems which I am very excited about. Hopefully that will hold up and I can begin to increase the length and frequency that I do run. The ultimate goal would be to run a marathon... but I'm not even sure that is possible with my leg.
I might be going into information overload so far from reading all the goodies on this site. I'll have to re-read a lot of it. I've picked up some good information though. Almost to make me believe that my exercise routine might be a little off. I see a lot of proponents to compound lifts as opposed to breaking muscle groups up across the week and that 5X5 might be better than 10X3.
Either way, I'm just going to start what I know tonight and put it in my logs while I educate myself some more through the literature in this site. Hopefully I'll get some friendly advice in what I am doing in this thread too?
Thanks for listening/reading for all of you that stuck in there and read my rather long winded introduction.