After a long time of lurking, I’ve decided to give it a shot and keep a training log. Never bothered trying to keep one before, so bear with me. I’ll try to iron out the kinks as I go.
A little back story about me before I get started. I’m a 28 year old factory worker. I’ve been on the fat side of the scale for as long as I can remember, if i remember correctly I hit the 200 pound mark around 7th grade. I’ve lifted and tried to be more active on and off for around 7 years. The past 3 years have been the longest length of time that I have kept any kind of consistency and seen any significant progress, after stepping on a scale and seeing it jump to over 300 pounds I decided it was time for a change. I got down to around 200 after about 2 years, and I have usually only fluctuated about 5 pounds or so ever since.
2 months ago my wife and I found out we are expecting our first child. The morning sickness hit her pretty hard so I have been trying to help as much as I can. Doing so has used up a lot of my time outside of work and I’ve shot back up around 30 pounds in 2 months.
I don’t want to be a fat dad, I want to be able to run and play with my son without being out of breath and I would like to encourage healthier lifestyle choices while he is young.
Current stats:
Height- 5’7
Weight- 230 lbs
Current lifts:
I don’t really know the usual format for this, I have never tried to figure out my 1rm for any lift as I’m usually working out alone.
Bench- 225×5
Squat- 275×5
Deadlift- 315×5
I usually try to do 3 main lifts as a first priority and then 2 or 3 accessory lifts after
Day 1- push
Dumbbell bench- 3×10
Dumbbell extension- 3×10
Dumbbell shoulder press- 3×10
Dumbbell flyes- 3×10
Tricep push downs- 3×10 & reverse grip- 3×10
Smith machine seated press- 3×10
One accessory lift of my choosing for each muscle group to finish.
Day 2- pull
Lat pull down- 3×10
Standing dumbbell curls- 3×10
Lateral raises- 3×10
Cable row- 3×10
Hammer curls- 3×10
Front raises- 3×10
One accessory lift of my choosing for each muscle group to finish.
Day 3- Lower push
Squat- 3×10
Leg extensions- 3×10
Landmine squat- 3×10
Day 4- Push
Incline dumbbell- 3×10
Tricep dips- 3×10
Seated barbell press- 3×10
Dumbell pullovers- 3×10
Skullcrushers- 3×10
Arnold press- 3×10
One accessory lift of my choosing for each muscle group to finish.
Day 5- Pull
Barbell rows- 3×10
Preacher curls- 3×10
Bent over raise- 3×10
Dumbbell row- 3×10
Zottman curl- 3×10
Facepulls-3×10
One accessory lift of my choosing for each muscle group to finish.
Day 6‐ Lower Pull
Deadlift- 3×10
Leg curls- 3×10
Stiff leg dumbell deadlift- 3×10
Day 7- rest
Any advice or tweaks are appreciated.