Stats: 6'2" 278 lbs. (Last year this time I weighed 350 lbs and I have lost 50 lbs since the begining of the year).
Goals: Lose weight, hit 15ish% BF, improve aerobic capacity and increase strength. Goals are in order.
Diet: 2300 cal/day
Generic cardio plan is 50-60 mins a day at ~138-145 bpm 3-4 days on 1 day off. I can usually adhere to this, but it depends on work schedules.
Generic weight lifting workout plan, per exrx templates, is a Push/Pull split 4 days a week. High volume one time a week/low volume the other.
This week I'm doing shift work so I have to split cardio.
Cardio: 30 minutes ellipitical in the morning & 30 minutes in the afternoon.
Push Day (50% warm up each set):
V-Squat lever machine - 60 2x10 & 50 1x10
DB press (form was incredibly poor, though the weight wasn't hard to lift, it was the first time I did DB press, weight for the DB e.g. not summed) - 40: 1x10, 1x5 35: 1x12
45 deg sled (weight is just plates) - 180: 1x12 230: 2x10
Hammer Strength plate loaded incline press (weight for each side) - 45 1x12, 50 2x8
Hammer Strength Shoulder Press (weight for each side) - 60: 2x10, 1x8
Calf Press machine - 280: 3x10
Lat Raise (Machine) - 70: 2x10, 1x8
Tricep press (Machine) 145: 1x10
I tried some assisted dips on this day, several reps at varying assistance levels, I didn't record it. But I could only get one set in on the triceps machine so I did something I guess.
Cardio: 30 min morning/afternoon elliptical
Pull Day 50% warmup
Pull down - 130: 1x8, 2x9
Leg curl (Hammer strength, weight for each side) - 65: 3x10
Row (Hammer 'MTS Row' weight for each side) - 55: 3x12 (going to 60 next time)
Hip Abductor (Machine) - 305: 3x12 (machine maxed out)
High Row (Hammer, weight for each side) - 60: 3x10
Hip Adductor - 305: 3x12
Arm curl - DB 25: 1x 8 20: 1x8, Life fitness machine: 80: 1x10
Shrug - I use the smith machine for this but it was being used so I used a Freemotion step machine - 140: 1x12, 130: 2x12
7/8: Work/Life time constraints.
I am going to add abs in daily - crunches at home, leg raises at gym too.
Last edited by neal on Sat Jul 10, 2010 5:23 pm, edited 1 time in total.