Hey everyone. I'm down 12lbs and I'm currently 246lbs so far. I usually eat 1,800cals a day. End of this month will be 2 months of working out.
Below is my workout I do every week. I can't do dips or pull ups/chinups cause I'm a fat fuck and I await the day I can. I do add weight every week or add more reps to make sure I can handle the weight. No ego bullshit lifting. Anything you can critique or add to make my workout better? Thanks fellas.
• 07/19/21: Monday
Jumping jacks: 50
Squats: 1x5 (45lbs) lv.22
Squats: 1x5 (135lbs)
Squats: 1x5 (155lbs)
Squats: 5x5 (175lbs)
Overhead press:1x5 (45lbs) lv.14
Overhead press: 1x5 (75lbs)
Overhead press: 5x5 (85lbs)
Lateral raises: 1x10 (20lbs)
Lateral front raises: 1x10 (20lbs)
Hanging pull up: 40sec MAX @ 45
• 07/21/21: Wedesday
Jumping jacks: 50
Deadlift: 1x1 (135lbs)
Deadlift: 1x1 (155lbs)
Deadlift: 5x5 (175lbs)
Barbell row: 5x5 (130lbs)
Bicep curls: 3x10 (35lbs)
Lateral raises: 1x10 (20lbs)
Lateral front raises: 1x10 (20lbs)
Hanging pull up: 30sec MAX @ 45
Hanging pull up: 10sec MAX @ 45
I do the hanging from the bar to help with my grip so when I'm able to do pull ups I'll be ready for it.
• 07/23/21: Friday
Jumping jacks: 50
Bench press: 1x5 (45lbs) : lv. 17
Bench press: 1x5 (115lbs)
Bench press: 4x7 (135lbs)
Bench press: 1x5 (145lbs)
Elevated Inverted row: 4x10 : lv. 14
Elevated Bench dips: 3x10 : lv. 05
Farmerwalk: 1x8 (50lbs) (20 feet each time)
Lateral raises: 1x10 (20lbs)
Lateral front raises: 1x10 (20lbs)
Hanging pull up: 40sec MAX @ 45
Dip hold: 25sec MAX @ 45
NewGuard 2y ago
Different people respond differently to different workout approaches, so you might do best with a personal trainer as mentioned. However, I'll say that your approach seems good for a basic intro to lifting. As these moves start to feel more comfortable and familiar to you as the weeks pass, I'd recommend you add more exercises here and there, especially focused on compound lifts and challenging plyometric style exercises. Effectively, once you remove the warmup sets, you're only doing ~6-8 different exercises each day now. I'd recommend getting up to the point of doing about 12 exercises each workout. I'd also recommend that you take minimal breaks between sets (max 60 sec), try to do everything explosively and with good form, and try to work through your 12 exercises in something like 5 minutes each. Bam, that's a solid, hard hour of work that will keep your heart rate elevated the whole time and help you burn fat. I'd also recommend 5 days a week rather than 3. Three is really too much rest if you're trying to transform your body. But of course listen to your body and skip over an exercise if you feel like you might tweak yourself, or give yourself a whole spontaneous day of rest if you're just feeling worn out.
coolsocks00 1 2y ago
I disagree with most of these recommendations. OP is still super early in his lifting journey and should stick to big compound movements and avoid adding supplemental stuff. OP should change a few things though.
3 days a week is fine to start with. If you look at the programs Starting Strength or Stronglifts 5x5, you can google them, this is what they suggest and i would swap to one of them (i suggest the latter, 5x5) instead of yours. Your program is 3 days a week but it's not a full body program. This means that after you bench on friday, you're not doing chest for a whole week, which kills your gains. If you're gonna do only 3 days a week it needs to be full body, e.g. DL/squat/bench in each workout. Honorable mentions to barbell rows and OH press.
I like that you have added a hanging pull up and dip hold. I would scrap all the other supplemental stuff like bicep curls, lateral raises etc. They're a drop in the water considering your program is no good.
When doing compound lifts you need a decent amount of time between sets depending on how much % of your max you are lifting. I suggest never going below 2 minute breaks. Any less will severely impact your output. Up to 5 minutes is good when you start hitting bigger weight numbers.
For supplemental workouts i suggest adding 1 HIIT sometime during the week. This will help with fat loss and cardio but is not necessary for growth. Once you really start to stagnate on your 3 day full body program you can swap to something like a 4 day PPL program, still containing mostly compound lifts. You shouldnt swap programs again until after you've been on a calory surplus for a good while, i.e. after you're done with cutting.
NewGuard 2y ago
OP, the fun thing is, both this approach and the approach I suggested would probably work fine (note that I also suggested adding compound lifts rather than accessory lifts). In my experience, when I do the approach I described with short rests and explosive moves, I feel like it helps more with fat loss and building defined musculature, whereas the approach above is focused a little more purely on building strength. But people often overstate the difference in results that different approaches will take. If you're getting enough protein, sleeping enough, and working hard at this, hitting all your muscle groups 2-3 times per week, you're going to see progress you like.
MoreAlfa 2y ago
On your lifts, my best advice is to up your reps a little to get more muscle engagement. My problem with 5x5 programs is that the set is over before you really connect with the muscle.
GayLubeOil taught me this and it is echoed by Ryan Humiston on YouTube. If you get a chance, watch some of his stuff. I don't know that you will agree with everything he says, but he does make some good points.
carnold03 2y ago
You might want to invest into consulting with a personal trainer and a dietician.
splifferoo 2y ago
Agreed. If you’re living in a high-tax region like Canada, there are actually some free government dieticians that can help. It’s the bare minimum, but it’s a good start.