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So I've been training now on and off for about 18 years. I have never had great success competing or anything but I was a pretty solid guy years ago. I'm only 32 right now which brings me to want to be in my best shape in my 30s. I feel it's very possible because of the imbalanced training I used in my teenage years and in my 20's. Right now I'm around 5'8" and the last time I weighed myself in the morning on an empty stomach I weighed in at 249.5 lbs. I know that's severely big for my height, but I started out at 294 lbs back in July when I started this whole process.
I basically walked around in my 20s at around 200-220 lbs and was pretty strong. Even at that weight I developed high blood pressure and early forms of sleep apnea. By the time I hit around 240-250 lbs sleep apnea had literally taken over my life. Ultimately, it had a large hand in landing my divorce and almost took my career.
Here I am today though trying to get my life back by using the one thing in my life that has always completed me and that's weightlifting. I'm going to train a little different from here on out. I'm going to use more of a bodybuilding style approach when it comes to use less weight and focusing more on the squeeze of the muscle, contraction, etc. rather than just loading up the bar as heavy as possible all the time. I am still going to go heavy one day per week on my squat, deadlift, bench press, and maybe overhead press. I'll go 3 sets of 3-6 reps per set.
Here is the workout routine I've designed.
Monday: Upper Body: Horizontal emphasis, vertical maintenance
Flat Barbell Bench Press: 3 sets of 3-5 heavy reps
Horizontal Pull: Meadows Row, Barbell Rows, or T-Bar Rows: 4 sets of 6-8 reps
Incline DB Press: 3 sets of 8 reps
Lat Pulldowns: 4 sets of 10 reps
Lateral Raise: 3 sets of 8 reps
Alternating DB Curls superset with Tricep Rope Pulldowns: 3 sets of 10 reps
Tuesday: Lower Body, Squat emphasis, deadlift maintenance
Squat: 3 sets of 3-5 heavy reps
Single leg press: 3 sets of 6-8 reps
Trap-bar deadlift or Romanian deadlift: 3 sets of 5 reps
Hanging Leg Raises: 3 sets of 10 reps
Planks: 3 sets of 30 seconds
Obliques: 3 sets of 30 seconds
Wednesday: Cardio & Conditioning
3 minutes of maximum pushups
3 minutes of maximum sit-ups
50 lunges
9 minutes of 20 seconds on, 20 seconds off with battle ropes
15 minutes of HIIT
Thursday: Upper Body, Vertical emphasis, horizontal maintenance
Standing BB OH Press: 3 sets of 6-8 reps
Eccentric Pullups: 3 sets of 5 reps
Flat DB Bench Press: 3 sets of 10 reps
Incline DB Rows or Kettlebell Rows: 4 sets of 15, 12, 10, 8 reps (ramping sets)
EZ Bar Curls superset with Close Grip Bench Press: 3 sets of 10 reps
Reverse Flies: 3 sets of 15 reps
Friday: Lower Body, Deadlift emphasis, squat maintenance
Power Cleans: 5 sets of 3 reps
Deadlift: 3 sets of 3-6 heavy ramping sets
Front Squat: 3 sets of 6-8 reps
Hanging Leg Raises: 3 sets of 10 reps
Planks: 3 sets of 30 seconds
Obliques: 3 sets of 30 seconds
Saturday: Cardio & Conditioning part 2
I basically walked around in my 20s at around 200-220 lbs and was pretty strong. Even at that weight I developed high blood pressure and early forms of sleep apnea. By the time I hit around 240-250 lbs sleep apnea had literally taken over my life. Ultimately, it had a large hand in landing my divorce and almost took my career.
Here I am today though trying to get my life back by using the one thing in my life that has always completed me and that's weightlifting. I'm going to train a little different from here on out. I'm going to use more of a bodybuilding style approach when it comes to use less weight and focusing more on the squeeze of the muscle, contraction, etc. rather than just loading up the bar as heavy as possible all the time. I am still going to go heavy one day per week on my squat, deadlift, bench press, and maybe overhead press. I'll go 3 sets of 3-6 reps per set.
Here is the workout routine I've designed.
Monday: Upper Body: Horizontal emphasis, vertical maintenance
Flat Barbell Bench Press: 3 sets of 3-5 heavy reps
Horizontal Pull: Meadows Row, Barbell Rows, or T-Bar Rows: 4 sets of 6-8 reps
Incline DB Press: 3 sets of 8 reps
Lat Pulldowns: 4 sets of 10 reps
Lateral Raise: 3 sets of 8 reps
Alternating DB Curls superset with Tricep Rope Pulldowns: 3 sets of 10 reps
Tuesday: Lower Body, Squat emphasis, deadlift maintenance
Squat: 3 sets of 3-5 heavy reps
Single leg press: 3 sets of 6-8 reps
Trap-bar deadlift or Romanian deadlift: 3 sets of 5 reps
Hanging Leg Raises: 3 sets of 10 reps
Planks: 3 sets of 30 seconds
Obliques: 3 sets of 30 seconds
Wednesday: Cardio & Conditioning
3 minutes of maximum pushups
3 minutes of maximum sit-ups
50 lunges
9 minutes of 20 seconds on, 20 seconds off with battle ropes
15 minutes of HIIT
Thursday: Upper Body, Vertical emphasis, horizontal maintenance
Standing BB OH Press: 3 sets of 6-8 reps
Eccentric Pullups: 3 sets of 5 reps
Flat DB Bench Press: 3 sets of 10 reps
Incline DB Rows or Kettlebell Rows: 4 sets of 15, 12, 10, 8 reps (ramping sets)
EZ Bar Curls superset with Close Grip Bench Press: 3 sets of 10 reps
Reverse Flies: 3 sets of 15 reps
Friday: Lower Body, Deadlift emphasis, squat maintenance
Power Cleans: 5 sets of 3 reps
Deadlift: 3 sets of 3-6 heavy ramping sets
Front Squat: 3 sets of 6-8 reps
Hanging Leg Raises: 3 sets of 10 reps
Planks: 3 sets of 30 seconds
Obliques: 3 sets of 30 seconds
Saturday: Cardio & Conditioning part 2
