I have been on a roller coaster fitness journey for most of my life. At the point of my highest weight I hit 292. That was a scary moment for me. I could lift a lot of weight, but we all know almost 300 lbs is never healthy. I slowly cut down. I leveled out at a steady 282 ~ 285. My Family and friends did a 30 day challenge, as i watched their success and me being in the same exact spot, I sat in front of the mirror realizing something has to change. This isn't fair to your beautiful wife or kids.
So I found a 24 hour gym in Greeley, Colorado call Anytime Fitness. I had to have flexible hours cause I work around the clock right now. The gym is very nice and has everything I need.
The Game Plan:
Monday: Legs
Elliptical 20 minutes.
Leg press 6 sets
Straight leg deadlifts 4 sets
Leg curls 4 sets
Leg extensions 4 set
Calf raisers 5 sets
Front Squats 3 sets
25 minute Fusion Yoga
Tuesday: Back
Elliptical 20 minutes High Interval
Pull ups to Failure 4 sets
Seated Rows 5 sets
T-bar rows 4 sets last set to failure
Lat pull downs 3 sets
Nautilaus pull down machine 4 sets
Reverse Grip Barbell Pulls 4 sets
Wednesday: Bi's/tri's
Elliptical
Curl machine 6 sets Last 2 sets negative failures
Hammer curls 4 sets
Barbell curls 4 sets
Dips 4 Sets to failure
Skull Crushers 4 sets
Tri pull down t-bar/rope 4 sets
Push ups to failure 2 sets
25 minute Fusion yoga
Thursday: Chest
Elliptical 20 minutes
Dumb bell press 4 sets
Decline bench press 3 sets
Incline dumbbell press 3 sets
Decline Flys 3 sets
incline flys 3 sets
Fly machine 4 sets
Cable Flys 4 sets
Friday: Legs
Elliptical 20 minutes
Repeat Monday.
Bike to cool down.
Fusion Yoga
Saturday: Cardio/abs
Cycling class
Ab pull downs
Ab wheel
Leg lifts
leg raises
Plank
Yoga
Sunday: REST
It isn't perfect yet. But this is what I'm trying to follow for now, and I will change and perfect it over time. Cardio will hopefully get longer and easier.
This was on September 13, 2014. At a solid 282. Lots of work to do.
This was in 2009. I was 200 lbs. So I know it can be done, I just need to get off this roller coaster cause it is not a fun place to be.
Thanks for following my journey. I am also starting instagram hashtagownyourlife. Follow my progress and recipes and everything else on there. #ownyourlife..
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