Found out my bodyfat is around 30% and i weigh 280 lol. Guess i carry it well. I was a little disappointed at first but then i realized i really have a lot of potential growth in there!!
Anyway heres a sample of my log of my first week.
Workout A:
Chest: Flat Bench Press 230 RP 11-15 i got 14 Stretch with 60 lb bells for 45 secs.
Shoulders: 225 Military Press 11-15 Stretch 1 min
Tris: RGBP on the smythe machine 225 11-16 i got 15 Dumbell stretch 1 min each arm
Back width: Rack pulls 4 sets to failure got 10-12 each time
Back Thickness: Rack Deads 315 x 10-12 Hanging stretch 30 sec x 2. I oculdnt hold it for longer than that.
Workout B:
Bi's: Barbell Drag curls 135 11-16. Got 16 but cheated on the last one so 15 Stretch 1 min.
Forearms: Pinwheels with 75 lb bells 11-16 got 15 stretch 30 sec
Quads : 315 x 6 then 225 widowmaker. Stretch 1 min then hit the floor gasping lol.
Hams: leg curls: 160 ( machine setting) for 12-20 got 18 stretch 1 min each leg
Calves: Seated calf machine 185 ( 4 plates) leg press 6 plates and standing calf press 220 Calf stretch i min.
Did a tri set until failure on each exercise. I couldn't flex my feet after these.
I alternate my exercises by using bells or a hammer strength machine instead of a barbell but i really love compound movements.
I lift Tuesday Thursday Sunday. I do a 2 mile walk 3 times a week for cardio with some light stretching and ab work on my non lifting days.
I am still tweaking my diet but i have limited my carb intake and significantly increased my protein intake. My goal is to be getting about 400 grams per day. Its around 300 right now.
I can push the weight up on all my exercises and i am gradually doing that. will keep you guys updated.