Shifty

Hello Again to one and all.

I joined a couple weeks ago and found this forum to be Dogs Donuts.

I have gained a lot of information on this site and that has made me want the result even more.

I am 40 next week and have had a few scare's in the past 3 years with 2 stokes,but i have now recoverd really well with the help of a great wife and Family.

5 Years before the stroke i was at a good level of training and fitness and eating really well and then the slump hit me and i went off the rail's really bad and put all the weight back on,i have waitied for nealy 2 years and the Docs to give me the all clear and i can start traning again fully.

That gave me a big boost and i promised my wife and the famliy that i would never go back to the slump again and i would do ever thing in my power to return to what i was back in 2001/2002.


My Diet::::::::::::::

Breakfast:Oats with Banana Whey Protein Shake With Fruit
Lunch :Fish (Tuna/Sardine's Mackerel Prawns).Post Traning Some Days
Snack: Fruit and Yogurts Mixed.
Evening Meal:Chicken Smoked Fish with Oven baked Tom's,Prawn's Fried in Extra Olive Oil with Pepers and Veg.
I do not eat red meat,so main source of food is fish and chicken.
I have 2 cups of tea,no sugar any more....

I mix my diet

My Traning::::::::::::::::All my sets start at 14/12/10/8.x3.

On some days i reverse the Sets by starting at the lower weight higher reps and up the weight when the sets get lower.(There's a name for this but i have forgot it)

Monday: Chest
Flat Bench Press
Butterfly's
Dumbell Flyes
Hammer Grip/Normal Incline DB Press/With a Twist
Dumbell Pullover

Biceps:
Hammer Curls
Bumbell Curls(Incline)
Ez Bar Curls
Concentration Curls
Cross Body Hammer Curl
One Arm Dumbell Preacher Curl
Seated Close Grip Concentration Curl


Tuesday: Shoulder's Lats
Arnold Dumbell Press
Rear Delt Rows
Dumbell Shoulder Press
One Arm Laterals (Both Arm's Power Partials)
Power Cleans
Cable Curl

Lats
Cable Rope Rear Delt Row
Close Grip/Wide Grip Pull Dns
V Bar Pull Dns
Pull Ups

Wednesday:Back
Bent Over Barbell Row
Bent Over One/Both Arm Long Bar Row
Bent Over Two-Dumbell Row
One Arm Dumbell Row
Reverse Grip Bent-Over Rows
Seated Cable Rows

Triceps:
Bench Dips
Close Grip Bench Press
Skull Crusher
One Arm Triceps Extension
Thursday Cardio.
Lying Dumbell Tricep Extension

Fridays I try legs but due to breaking both legs and the Metastal Bones in my left Foot it's very hard.

I mix ever training session up with different excersie's.

I then Reverse the training ever other week and start with different Part of the body.

What do people thing and is there room to improve or would anyone surgest change's.

Please excuse the spelling i am at work and my boss is lurking.

My Goals are.......
To lose a stone in weight Then Build on that.
Height 5ft 8
Weight 260lbs

Regards.............

cellaratt

I won't comment on your Diet our Training, I'll leave that to others. But I did want to say you have a great attitude towards your goals and this is a 90% mental game you are about to embark on. Thanks for coming back, you won't regret it. This is a great bunch of guy's and gal's and you will be hard pressed to find the level of intelligence I have found here anywhere else. So with that said. Game on

__________________
The little men who live behind my eyes and scream directly at my brain told me to tell you hello.
The only thing more expensive than education is ignorance.
On the journey of life I choose the psychopath
If your not part of the solution than your part of the problem.
I'm like a Super Hero with no powers or motivation.

warren_1987

hi mate first off welcome to the board, and also well done on your acheivment o far and motavation, hope you have nothing but good health from now on.

i think there is alot of volume on your workout and alot of curls. reember the bi's are small muscles in the body and dont need to be worked that much. have a look at the basic compound routine wrote by TH&s its a good routine and will give yu much better results that all the curls. i have been there as im sure alot of people have when starting out, i had a routine full of curls and isolation exercises. when i came on here and changed to compounds the gains in size and strength are much better

good luck and im sure the guys on here will be able to leave more in depth help than me

shauno

Push
Bench press
overhead press
skullcrusher
Dips

Legs
squat
lunge
calf raise

Pull
deadlift
chin up
row
bicep curl

4 sets of each exercise failing in between 6-12 reps

__________________
Shauno destroyed the periodic table.

Because Shauno only recognises the element of surprise.

Big_Dan

hey mate !
welcome
it seems to me that you have have got to many exercises for each body part !
im not saying that its wrong because if it works for you, well then stick with it lol
but with arms i would have no more than 3 exercises for bi`s and tri`s !!
with everyother body part i would stick to 3-4 exercises
Its good to see that a got a good frame of motivation, and i am looking forward to seeing your progression in the weight training game

__________________
I aim to be the definition of perfect ;)

Liam

Hi mate, welcome to the board. From what I can tell your diet needs some tweaking, have a read in the diet section there is loads of information as to what you can add in.

Also, your training Monday, Tuesday, Wednesday and sometimes Friday? Would it not be better to split it up to maybe, Mon, Wed, Fri to allow the body more rest time?
You seem to be doing ALOT of exercises each session. I myself do 4 compound exercises each workout and have found that is more than enough stimulous.

You mentioned being unable to work legs properly due to breaking them; does this rule out squats and deadlifts? Perhaps trying to incorporate them even with low weights but keeping form strict will be highly beneficial.

Just my two cents. Good luck buddie

tony1401

so your 18+ stone and 5' 8" , maybe you should aim to lose at least 4 stone mate, then build on that, id say your diet looks fine, keep your reps high and do some cardio till you lose the weight, then you can think about
building strength and muscle. good on yer for mate and i sincerely wish you best of health.

irwit

Could be 18stone of muscle ;o)

But yeah I would agree, really work on burning fat at the moment but thats not to say dont do weights. Squats and deadlifts will burn alot more carories. As you have said you have trouble with your legs but even body weight squats are a brilliant exercise.

For both diet and routine Id say get your head burried in these forums and read up as much as you can and youll have a much better idea of what you should be aiming for.

Best of luck and make sure to let everyone know how you get on!

Shifty

Thanks for Reply's and Your Thoughts.

I am going to take the Push and Pull training method and see how i get on with it.

Also to correct some data I am 240lbs not 260lbs.


Regards