txaamsm32
19-03-2017, 07:27 PM
hello everyone :) im new to this forum and any bodybuilding forum in general. and im on my way to losing weight i started at 333 pounds as of january 2nd and im down to 307 as of yesterday. i've always been a big guy, and i'll probably always be kinda big my goal is to get to 265-270 and stick there. i've seen alot of guys who lose 100+ pounds and the loose skin can be a depressing thing to deal with. i've been trying to combat this by taking it slow and having alot of protein daily supplementing whey protein in after i workout, and trying to keep up with carbs and healthy fats(avocado,assorted nuts,im first nations so i have alot of access to fish lol) im working an upper/lower split.
monday/wednesday/friday
incline dumb bell bench press 80 lbs 3 sets of 10. 1 second up 3 down.
incline dumb bell butterfly 70lbs 3 sets of 101 second up 3 down.
flat bench press 80lbs 3 sets of 10 1 second up 3 down.
flat bench butterfly 70lbs 3 sets of 10
seated rows 145 pounds 3 sets of 10 1 second + 3 second - (on all)
lat pulldown 145 pounds 3 sets of 10
seated reverse butterfly 130lbs 3 sets of 10
70lb over head press 3 sets of 10 (again 1 second up 3 on the negative for all)
side shoulder raises? 60lbs 3 sets of 10
arnold press 60lbs 3 sets of 10
shoulder shrugs with weight plates 90lb total 3 sets of 10.
barbell raises close grip 60lbs 3 sets of 10.
weight plate raises 25 lbs 3 sets of 10.
reverse,closegrip curls on easy curl bar 50lbs 3 sets of 10.
seated incline dumb bell curls 25lbs each side 3 sets of 10.
cable machine curls 60lbs close grip/wide grip 3 sets of 10.
cable machine tricep extensions 45lbs 3 sets of 10.
cable machine reverse curls? 45 lbs 3 sets of 10.
skull crushers 40lbs 3 sets of 10.
lower body day tuesday/thurs/sat...
10 mins on stationary bike.
squats 95lbs 3 sets of 8.
quad extensions 130lbs 5 sets of 10.
hamstring curls 130lbs 5 sets of 10 <<< hate these -.- lol.
leg press 360lbs 5 sets of 10.
calf raises 360lbs 5 sets of 10. (on leg press machine)
standing calf raises 5 sets of 10 (95lbs on shoulders)
squats 135lbs 3 sets of 8/185lbs 3 sets of 5
fitness ball crunches 3 sets of 25
back curls? <<not sure what its called but 3 sets of 25
woodchoppers 45lb weight cable machine 3 sets of 20 (each side)
side bends 45lb weght 3 sets of 20 each side.
dead lifts 135lbs 3 sets of 5/185lbs 3 sets of 3/225lbs once.
ive heard from alot of people that a upper/lower split isnt good for much. but its helped me burn alot of calories/fat. and ive made good progress so far. the deadlifts and heavier squats i just started on tuesday this past week.
like i posted above im pretty new to all of this and im wondering if you all have any tips on how to maintain my weight once i reach 265-270,, any other workouts i should be doing to build muscle. i've been taking 40 grams of whey after each workout, and i drink 2litres+ of water during a workout, more afterwards . starting the morning with eggs,oatmeal. etc avoiding sugars and deep fried foods etc. but yes any adivce would be happily taken. so thank you all in advance :)
monday/wednesday/friday
incline dumb bell bench press 80 lbs 3 sets of 10. 1 second up 3 down.
incline dumb bell butterfly 70lbs 3 sets of 101 second up 3 down.
flat bench press 80lbs 3 sets of 10 1 second up 3 down.
flat bench butterfly 70lbs 3 sets of 10
seated rows 145 pounds 3 sets of 10 1 second + 3 second - (on all)
lat pulldown 145 pounds 3 sets of 10
seated reverse butterfly 130lbs 3 sets of 10
70lb over head press 3 sets of 10 (again 1 second up 3 on the negative for all)
side shoulder raises? 60lbs 3 sets of 10
arnold press 60lbs 3 sets of 10
shoulder shrugs with weight plates 90lb total 3 sets of 10.
barbell raises close grip 60lbs 3 sets of 10.
weight plate raises 25 lbs 3 sets of 10.
reverse,closegrip curls on easy curl bar 50lbs 3 sets of 10.
seated incline dumb bell curls 25lbs each side 3 sets of 10.
cable machine curls 60lbs close grip/wide grip 3 sets of 10.
cable machine tricep extensions 45lbs 3 sets of 10.
cable machine reverse curls? 45 lbs 3 sets of 10.
skull crushers 40lbs 3 sets of 10.
lower body day tuesday/thurs/sat...
10 mins on stationary bike.
squats 95lbs 3 sets of 8.
quad extensions 130lbs 5 sets of 10.
hamstring curls 130lbs 5 sets of 10 <<< hate these -.- lol.
leg press 360lbs 5 sets of 10.
calf raises 360lbs 5 sets of 10. (on leg press machine)
standing calf raises 5 sets of 10 (95lbs on shoulders)
squats 135lbs 3 sets of 8/185lbs 3 sets of 5
fitness ball crunches 3 sets of 25
back curls? <<not sure what its called but 3 sets of 25
woodchoppers 45lb weight cable machine 3 sets of 20 (each side)
side bends 45lb weght 3 sets of 20 each side.
dead lifts 135lbs 3 sets of 5/185lbs 3 sets of 3/225lbs once.
ive heard from alot of people that a upper/lower split isnt good for much. but its helped me burn alot of calories/fat. and ive made good progress so far. the deadlifts and heavier squats i just started on tuesday this past week.
like i posted above im pretty new to all of this and im wondering if you all have any tips on how to maintain my weight once i reach 265-270,, any other workouts i should be doing to build muscle. i've been taking 40 grams of whey after each workout, and i drink 2litres+ of water during a workout, more afterwards . starting the morning with eggs,oatmeal. etc avoiding sugars and deep fried foods etc. but yes any adivce would be happily taken. so thank you all in advance :)