Okay GAF, this might be asking a lot, but I wanted to give full background info to go along with the plan my Personal Trainier put together for my workout routine. I'm 6' with big legs and a wide chest/shoulders.
I was a die hard football player from the age of 8 through 18. It was a big deal when I started in Arizona (moved back to WA when I was 12). I did weightlifting from when I was 10ish to 18. From 15-18, I was in the weightroom for pmuch 2 hours a day off season, and 1 hour a day during season. I could bench over 300, squat over 500, clean 250 or so.
College came around, with drugs, then less drugs and a sedentary life. I went up to 300 lbs.
I got serious about 3 years ago, dropped to 250 or so through diet, slowly incorporated more and more cardio, and eventually got down to 175-180 range last summer.
I continued with the running, but relaxed a lot on the diet. Right now I'm at 195. My running routine was M, T, Th, Fri - 3 miles, Sat - 5-10 miles depending on mood. I fucked up my ankle pretty bad, doctor says it's a "moderate severe low ankle sprain", and I more or less need to stop high impact cardio for another 2-4 weeks.
This happened 3 weeks ago, so I joined my local gym. I've been wanting to get back into strength training, but with how much time I spent in the gym in my youth, I just hate it. I run outside, with my dog, on nice trails in rural Western Washington, rain, snow, or shine. I'd literally rather run in 35 degree rain than do cardio in a gym, to give you an idea of how I feel about it.
In any case, I'm over the hump and super excited to start up strength training again. I've done one full week of the strength routine that my PT gave to me. He said our exact plan is to build up a solid core as well as the muscles I've neglected to give me a solid platform to move to more free weights and standard isolation exercises in a few months from now. This seem pretty logical to me, because even doing kickbacks and lunges, I can feel my calves and quads naturally wanting to take over.
Here's the routine:
Mon
Tue
- Ball Hip Thrust 3x16
- Weighted Hip Thrust 3x16 @ 25lbs
- Glute Kick Machine 3x12 @ 60lbs
- Lunges 3x12 per leg
- Leg Press w/ 4 sec hold 3x20 @100
- Bosu Squats 3x12
- 30 min cardio
Wed Off
Thu
- Assisted Pull 3x12 @70
- Dumbell Arm Curl 3x6 Per Arm @ 20
- Squat to Row 3x12 @ 40
- Ball Row 3x12 @ 20
- Ball Cobra 3x20
- 30 Mins Cardio
Fri
Sat
- Squat Curl Press 3x16 @ 20
- Ball Chest Press 3x15 @ 30
- Chest Press Machine 3x12 @ 60
- Leg Press 3x6 @ 150
- Bosu Squats 3x20
- Rear Deltoid 3x12 @ 40
- Assisted Pull Up 3x12 @70
Sun
- Off, but this will mostly be my yard work day, and I have 5 acres + 3 horses, so it's not easy to maintain.
I'm combining this with an IF diet, eating only from 11 AM through 7 PM, with calorie restriction and a huge focus on protein to still hit my macros.
Where I'd like to be eventually is doing cardio entirely outside of the gym, with most of my cardio being flat asphalt on weekdays, with trail running on the weekends in the mountains. After sex and video games, trail stuff with my dog is probably my most favorite activity, so that's really important for me to maintain. She's badass, and trained really fucking well (wife is a horse trainer and animal guru).
But I'd like to be cut and look decent naked. Since I went up to 300lbs, and was in the 270-300 range for nearly 8 years, as well as stupid bulked up in my teens, I have a lot of loose skin on my thighs and belly, so I'm not sure how realistic it is for me to expect this. But, after 3 years of being way down in weight, the skin is tightening up a bit in my belly, so there's hope there.
Any input would be greatly appreciated. You guys know your shit, and probably better than the PT. But, two free sessions to get me back into the swing of things and to check my form felt pretty necessary for me.
