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
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