PDA

View Full Version : The Battle Of The Bulge



dalej
04-13-09, 11:02 am
This will my public battle to loose body fat as I gain muscle size and strength. Any and all comments and suggestions are appreciated. I am 52, 5'8", 250# - chest-49"/ bicep17"/forearm-13.5"/ waist-46"/ thigh25"/calf17". I do a 350# Bench/ 530# Deadlift/ 450# Squat & a 235# Military Press. MY problem is now with my job - I sit at my desk 10 hours a day, and with other obligations, cardio is hard to do. I have always struggled with a spare tire waist, but on the other hand I feel for my age, I am pretty strong. I have done a powerlifting workout for the last 10 years. I hit the gym usually around 9PM 5 nights a week, and will start jogging after my workouts for cardio.

I will post workouts for any suggestions.

Saturday morning:
DB Curls-30X10/35X10/40X10/45X8/50X3
supersetted with
Tri- cable pushdown-30X25/40X20/50X15/60X15/70X10
EZ Curl-75X10/80X10/85X10/90X8/95X5
supersetted with
Preacher Tri-75X25/80X20/85X20/90X15/95X12
Preacher-35X10/40X10/45X10/50X10/55X8
supersetted with
French Curl-75X15/75X15/75X15/85X15/85X15
Low cable curls-45X15/55X15/70X15/85X10/95X5

Sunday night
Squats-135X10/185X10/225X5/275X5/315X5
Leg extension-25X10/35X10/45X10/55X10/65X8
Standing leg curl-25X10/35X10/45X10
Standing calf raise-100X15/150X15/200X15/250X15

DB press-35X10/45X10/55X10/60X10/65X4
Military Press-90X10/135X8/155X5/175X5/195X3
Front plate raise-45X15X5
Upright row-70X10/80X10/90X10/100X10/110X7
Front DB raise-20X10/25X10/30X10
Lat machine-30X10/40X10/50X10/60X6
Smith seated press behind neck-70X10/80X10/90X10/100X10/110X8
DB shrugs-75X25X4/85X20X4

dalej
04-14-09, 8:59 am
Wanted to see what I could max within reason being in the gym alone:

DB Bench/punch-35X10/45X10/55X10/60X8/65X5
Bench-90X10/135X10/185X10/225X6/245X3/255X2/135X10
Pec Deck-75X15X3
Incline-135X10/145X10/155X10
Pec Deck-100X15X3
Decline-135X10/145X10/155X10
Pec Deck-125X10/125X8/125X7
Close Grip Bench-125X10/145X8/165X5
Pullover - 100X10X2/125X10X2

Felt good - 255X2 reps - could have probably done a 270-280 with a spotter. I am happy, considering I have been out of the gym for 4 months

C.Coronato
04-14-09, 9:53 am
Looking good brother. Keep it up..

Alk
04-14-09, 10:53 am
I hit the gym usually around 9PM 5 nights a week, and will start jogging after my workouts for cardio.

How long are you usually at the gym for? Because I'd watch it if you need to be up early for work and everything...sleep is awesome man, don't ignore it like I did haha. I would skip cardio if you're ending your workout later then usual, so you go home and get sleep. The fat should come off of you in no time anyways, and skipping a night of cardio after a lift to get the sleep you need will help more then harm your weight loss goals imo...

But like treetrunklegs said, looking good. Being out of the gym for 4 months and coming back to numbers like that is awesome brother.

dalej
04-14-09, 11:32 am
I have started running/jogging/sliding my feet after my workouts, last night it was pouring the rain so I passed. I only get 6 hours sleep a night. It is all I ever get, can't sleep any longer no matter how hard I try. My workouts are between an hour to an hour & half. I only take a 30- 60 second break between sets.

dalej
04-15-09, 8:34 am
Tuesday 9PM - Back day - taking it easy

Wide grip pulldown-70X10/90X10/110X10/120X8X/130X7
T-Bar row-45X10/70X10/95X10/120X10/145X6
Hypers - 4X10
Deadlift-135X10/185X10/225X5/275X5/315X5/345X3
Smith Upright row-70X10/80X10/90X10/100X10/110X8
Pullovers-100X10X4/125X8
DB Shrugs-75X25X3/85X20X3

Felt good - not too sore this morning

dalej
04-17-09, 7:58 am
DB Curls-30X10/35X10/40X10/45X8/50X3
supersetted with
Tri- cable pushdown-30X25/40X20/50X15/60X15/70X10
EZ Curl-75X10/80X10/85X10/90X8/95X5
supersetted with
Preacher Tri-75X25/80X20/85X20/90X15/95X12
Preacher-35X10/40X10/45X10/50X10/55X8
supersetted with
French Curl-75X15/75X15/75X15/85X15/85X15
Low cable curls-45X15/55X15/70X15/85X10/95X5

Squats-135X10/185X10/225X5/275X5/315X5
Leg extension-25X10/35X10/45X10/55X10/65X8
Standing leg curl-25X10/35X10/45X10
Standing calf raise-100X15/150X15/200X15/250X15