I don't know why it has taken me so long to contribute to this thread in a serious manner (see my joke post above). I'm 35, 6'3", and throughout my adult life, my healthy/active weight was always around 180lbs. I have always been pretty active. I'm okay with sitting down and doing nothing, but I like to be up and moving about. As a kid and into my late teens it was skateboarding, racing BMX, and playing drums. Throughout my twenties that transitioned to still playing drums, running, and racing my Cinelli track bike around a few velodromes that survived and varying other circuits. At some point in my later 20's I broke my ankle badly and couldn't really get back into competitively racing bikes. Eventually running became a no go as all the falls from skateboarding and racing BMX finally caught up to my knees... So, I had to find a new and sustainable means of cardio. Regrettably, in early 2020 when Covid lockdowns were enforced, my activity levels greatly declined. I had an at home fitness routine but as time
slowly passed, it became harder for me to remain interested in that fitness routine, and ultimately I just stopped. My eating habits changed and I just didn't care about eating healthy anymore. There were other outside factors that contributed to this mindset (like mental health), but ultimately, I continued this new lifestyle and gained and gained weight. This continued through the end of 2020 and into the beginning of 2021. In Feb '21, I mentally hit rock bottom. I now weighed 250lbs and was exhausted of feeling physically, mentally, and emotionally terrible every day. In March of 21 I started a new routine and dedicated time each day for the next year to working out. I lost 70lbs and weighed 180lbs and I felt great again. At the end of 2022 I felt like I plateaued and needed a change in my routine. It took some time but I have a new routine that I really enjoy. I currently weigh 205lbs and feel better than I ever have. And Steve, as you asked what my routine is, here it is below. It's intense but I really enjoy it. Though, should anyone be inclined to try it, know your limitations and what is safe for you.
Day 1
Inclined dumbbell press, 3 sets, 12 reps
Dumbbell fly, 3 sets, 12 reps
Pushups, 10 sets, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Dumbbell kickback, 3 sets, 15 reps
Tricep pushdown elastic band, 3 sets, 20 reps
Bench dip, 10 sets, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
**
Day 2
One arm dumbbell row, 3 sets, 12 reps.
Neutral grip pull down elastic band, 3 sets, 12 reps
Bent over row, 3 sets, 12 reps
Dumbbell curl, 3 sets, 12 reps
Barbell curl, 3 sets, 12 reps
Hammer curl, 3 sets, 12 reps
**
Day 3
Dumbbell lunge, 3 sets, 30 sec each leg
Single leg hip extension, 3 sets, 15 reps each leg
Leg curl, 3 sets, 15 reps
Romanian deadlift, 3 sets, 15 reps
Squat, squat rack, 10 sets, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Crunch, 3 sets, 25 reps
Leg raise, 3 sets, 25, reps
Reverse crunch, 3 sets, 25, reps
Toe touch, 3 sets, 25 reps
Sprinter situp, 3sets, 25 reps
**
Day4
Dumbbell bench press, 5 sets, 10, 9, 8, 7, 6
Pushup, 5 sets, 15 reps
Dumbbell fly, 5 sets, 10, 9, 8, 7, 6
Pushup, 5 sets, 10 reps
Dumbbell curl, 4 sets, 12 reps
Dumbbell kickback4 sets, 15 reps
Bench dip, 4 sets, 20 reps
Crunch 3 sets, 25 reps
Leg raise, 3 sets, 25 reps
Reverse crunch, 3 sets, 25 reps
Toe touch, 3 sets, 25 reps
Sprinter situp, 25 reps
**
Day 5
Incline shoulder press, 4 sets, 15, 12, 12, 10
Standing cable fly, 3 sets, 15, 12, 10
Incline dumbbell press, lowest incline, 3 sets, 15, 12, 10
Incline dumbbell fly, 3 sets, 15, 12, 10
Standing barbell shoulder press, 4 sets, 20, 12, 12, 8
Seated lateral dumbbell raise, 3 sets, 15, 15, 12
Bent over dumbbell fly, 3 sets, 15, 15, 12
Single arm shoulder press, 3 sets, 15, 12, 10
**
** This is my post routine circuit following each day above. I complete 3 rounds of this circuit
Shadow box - 1 minute
Jumping jacks - 30 sec
Shadow box - 1 minute
Mountain climbers - 30 sec
Shadow box - 1 min
Burpees - 30 sec
Shadow box - 1 minute
Shoulder taps - 30 sec
😵💫 😀
