I am out of shape

[colonelangus**]

First off, I think this thread belongs here, but if id does not I am sorry.

O.K. I am really out of shape. I am 6' 240lbs. I should be about 190lbs. I have let myself go due to schoolwork and my job, which does not requrire any physical labor.

I want to get back in shape and this is the workout I am planning on trying.

Mon, Wen, Fri,

Incline bench 135X15, Lat pulldown ?(workable weight as my own bodyweight is to much)x15. Rotate for 4 sets.

Flat bench dumbells 50x12,rows 100x15(I actually know how to do rows properly, so I didn't use much weight even when I was in shape. rotate by 4 sets

Flat bench butterflys 35x12, shrugs 135 bar x 20. rotate by 4 sets

I plan on working up the weitght as I get stronger, but keeping the high reps. I eventually would like to get back to being able to do 4 sets of 15 widegrip pullups.

Abs. Not sure what this is called but I do a 45lb bar with a 25lb weight on the end and set it up at an angle aginst the ground and then swing it like a baseball bat for 20 reps both ways, Leg lifts x 20. 4 sets.

For tue and thur. I got crunches and that is about it. I hate doing legs, and this is were I really need some help.

Mon-sat- 45 of a row machinne(i have one at my house).

My diet sucks bad, but I am trying to work on that. I really need help on leg work outs, since I hate them, that will keep me interested and not seem like work. If I keep up with this I plan on switching to a every other day pushup, pullup, abs routine+biking, and then switch back and forth every 2 months. Any suggestions would be appreciated.

 

[repetrope]

hhmmm, you probably need to clean up your diet. maybe you can tell us what are you planning on eating?

Also, some of the exercises you have chosen are less than ideal.

Maybe you should add more bodyweight exercises for a while, or simply use more basic movements (drop the butterflies, lat pulldown) do or try some chinups, pullups, dips, you get the idea.


cheers.

 

[colonelangus**]

hhmmm, you probably need to clean up your diet. maybe you can tell us what are you planning on eating?

Also, some of the exercises you have chosen are less than ideal.

Maybe you should add more bodyweight exercises for a while, or simply use more basic movements (drop the butterflies, lat pulldown) do or try some chinups, pullups, dips, you get the idea.


cheers.

Well, the diet is a tough one and i'll leave it at that, but I know I need to cut out the crap and lower my intake to <2000 calories. As far as chinups.pullups, and dips, i am to out of shape and weigh to much at this point to do them effectively. I do plan on, after I I lose some weight and get in better shape, doing body weight resistance exercises like pushups, pullups, dips...etc as my primary exercises.. i don't want to get any bigger muscle wise; I just want to lose weight and become more "explosive". I would like to be able to dunk a basketball and do 4 sets of 15 wide grip pullups agian.

I think good leg exercises is what I really need. I hate doing legs. I love doing back, well at least I used to. always liked back workouts for some reason.

Why drop the butterflies and latpulldown. As far as lats go, I cannot do unassiseted pullups right now in an effective number. Do you think butterflies are usless?

 

[The Judo Champ]

i am 6,1 190 lol

 

[realcheeze**]

cardio? mix it up so u dont get bored of just running, go hiking or swim. im in the same position i was over weight by 90 lbs i lost about 50 in 4 months then i stopped cus of school, now im working on the other 40. as far as diet goes dont do a cheat day if u cant controll ure self, i start stuffing my face too much on a cheat day and it extends to other days. the best way not to eat fatning stuff is not to buy it in the first place.

 

[colonelangus**]

i am 6,1 190 lol

Well, when I was 21 I was 6' 185, and laughed at fat fucks like me when I saw them in the gym. What the fuck is your point. I said I was out of shape douche. Shit happens and people get out of shape. Fuck off!

 

[colonelangus**]

cardio? mix it up so u dont get bored of just running, go hiking or swim. im in the same position i was over weight by 90 lbs i lost about 50 in 4 months then i stopped cus of school, now im working on the other 40. as far as diet goes dont do a cheat day if u cant controll ure self, i start stuffing my face too much on a cheat day and it extends to other days. the best way not to eat fatning stuff is not to buy it in the first place.

Hiking is a great idea, although I hate running. Even when I was in shape I hated running. I only ran when I had to(military pt). There is a good place around here for hiking and I do plan on incorperating that. I thought a good 30' hike after work would be good and then go to the gym of vise versa. I plan on doing my row machine when I wake up in the afternoon(I work nights).

P.S. I have to stop shopping when I am hungry....lol

 

[Fozzy1]

your lifting sucks... go to S&P and read the FAQ.

matter of fact read the FAQS in all the training forums.

~Foz