Old man slimming down and toning up...

couerdelion

Ok, decided to start a log in the hope it will inspire to keep me going this time rather than give it up when the first chance comes along...

I'm a 35 yr old male. 6ft 4in.
Was 283 lbs at Xmas 2008 now down to 265lb. I've been managing to get the gym quite often recently and do the following. I got so heavy due to not being able to run after pulling a tendon in my foot. I should be around the 17 stone level to look ok and fifteen stone to look skinny. So I would estimate that 16 stone would be my ideal weight. I know that's over my ideal BMI but that's the case for most rugby players.

My current plan is
Mon
Chest
Back
Biceps
Cardio (20 min run)

Tue
Shoulders
Triceps


Wed
Legs
30 min run

Thu
Chest
Back
Bicep
Cardio (20 min run)

Fri
Shoulders
Triceps

I do all my training in my lunch hour and don't train on a weekend. This is due to me also studying for a masters which takes up about 25 hours a week of my spare time and then Sundays is spent giving my wife the attention she's starved of the rest of the week

My weights are pretty much short of spectacular (90kg 3x8 Machine Chest Press, 20kg 3x8 hammer curls, 80kg lat pull downs) but they are still moving up frequently.
I still play rugby and the rugby league seson starts in 7 weeks, and I also have a friends wedding to go to that week in Italy.

Hoping to get down to 250lb for that so 15lb in 7 weeks. I have some pictures from when I was at my heaviest. I go on hols in September (15 weeks later) so would love to be down to 225 lbs for that!

It'll be plenty of hard work but I'm sure it will be worth it!

couerdelion

Sunday 29th March 2009

Just went for a walk today to try and do something other than sit studying all weekend. Walked 2 miles at a brisk pace.

Monday 30th March 2009

Had a decent session in the gym.

Machine Chest Press 95kg 8-7-6
Machine Flye 87.5kg 8-8-8
Assisted Pull-up 40kg 8-8-8
Seated Machine Row 72.5kg 8-8-8
Hammer Curl 20kg 8-8-8
Concentration Curl 16kg 6-6-6

Cardio: 5km Run 25:53
Weight 263lbs (-2lbs from last week)

thebouldwhacker

Hey! less of the old man!! I'm of the same generation and 35 is a good age...

Best of luck with your work and the masters (I ate, smoked and drank through mine) but I reckon the two will complement each other. stress relieved by work out, which gives you time to process info, which leads to better study, which leads to stress etc... (easy for me to say:D)

Best of luck!!

couerdelion

Thanks, and yeah I know it's not old really, but it feels like it sometimes!

Tuesday 31st March

Just a quick weights session today, start with the rugby training tonight.

Machine Shoulder Press 62.5kg 8-6-6
DB Front Raises 12kg 8-8-8
Machine Pressdown 112.5 8-8-8
DB Tricep Raise 16kg 8-8-8
Swissball crunch 3x30reps.

Evening

Rugby Training (40 mins Interval training)

couerdelion

Wednesday 1st April

5km run took me 24mins 53s (a minute off mondays time!)

Didn't do any leg weights today as my legs were too tired after running.

couerdelion

Thursday 2nd April

Gym session; just weights.

Machine Chest Press 95kg 8-7-4
Machine Flye 90kg 8-8-8
Assisted Pull-up 40kg 8-8-8
Seated Machine Row 72.5kg 8-8-8
Hammer Curl 20kg 8-8-8
Concentration Curl 16kg 6-6-6

(I've a feeling machine flyes are really a waste of time and i'm more likely to hurt my shoulder than anything else, probably going to do DB Flyes instead next week.)

Rugby Training

~40mins HIIT Rugby League specific training

couerdelion

Friday 3rd April

Didn't make the gym today, went for a couple of pints instead
Then was out for the night too for a rather heavy session followed by a kebab Not being too hard on myself though as a break every now and again doesn't do any harm!

Saturday 4th April

Played two games of rugby against a couple of touring over 35's sides.
About 40 mins altogether and wasn't feeling too great after the drinking the night before. Won the comp though

couerdelion

Monday 6th April

Weight 18st 10lb. -1lb.

Gym session; just weights as my knee is playing up and I had to quit running after 1 min.
Managed to push weights up slightly.

Machine Chest Press 100kg 8-6-4
Machine Flye 95kg 8-8-8
Assisted Pull-up 35.5kg 8-8-8
Seated Machine Row 75kg 8-8-8
Hammer Curl 20kg 8-8-8
Concentration Curl 16kg 6-6-6
Swiss ball Crunches 3x30

Tuesday 7th April

Tuesday 31st March

Just a quick weights session today, again tried to push up weight.

Machine Shoulder Press 65kg 8-6-6
DB Front Raises 12kg 8-8-8
Machine Pressdown 117.5 8-8-8
DB Tricep Raise 18kg 8-8-8
Swissball crunch 3x30reps.

Evening

Rugby Training (40 mins Interval training). Probably 6/10 effort wise.

Wednesday 08th April

First legs session for a long while so weights should fly up hopefully!

Leg Press 120kg 8-8-8
Leg Exts 85kg 8-8-8
Leg Curl 85kg 8-8-8
Db Calf Raise 20kg 8-8-8

Seated Leg Press

couerdelion

Thursday 9th April

Weight 18st 10lb. -1lb.

Gym session;

Machine Chest Press 102.5 kg 8-6-4
Machine Flye 100 kg 8-8-8
Assisted Pull-up 33 kg 8-8-8
Seated Machine Row 77.5 kg 8-8-8
Hammer Curl 20 kg 8-8-8
Concentration Curl 16 kg 6-6-6
Swiss ball Crunches 3x30


Friday 10th - Monday 13th April

Had a relaxing time over Easter eating a bit more rubbish than usual but not too worried about it...


Tuesday 14th April

Weight 18st 9lb. -1lb even after eating crap!

Gym session;

Machine Chest Press 102.5 kg 8-6-4
Machine Flye 100 kg 8-8-8
Assisted Pull-up 33 kg 8-8-8
Seated Machine Row 77.5 kg 8-8-8
Hammer Curl 22 kg 8-8-8
Concentration Curl 18 kg 6-6-6
Swiss ball Crunches 3x30

Evening

Rugby Training (40 mins Interval training). Probably 7/10 effort wise.

Wednesday 15th April

Changed these excercises this week to try and freshen things up.

DB Shoulder Set 20kg 8-8-7 (8 x Arnies, 8 x Db Press)
DB Side Raises 12kg 8-8-8
Assisted Dips 26kg 8-8-8
Cable PressDown 42kg 8-8-8
Swissball crunch 3x30reps.

seanybiker

35 isnt old. I was waiting to see some 90 year old bench pressing 2kg. Yer only a young fella. Keep up the good work.

couerdelion

Cheers Seany, I know it's not really old or anything but it feels like it sometimes, especially at rugby training where I've got at least 5 years on most of them...

Not updated for a while though I have been continuing. ( I entered Weds 15th wrong...)

Thursday 16th April

Seated Leg Press 125kg 8-8-8
Leg Exts 90kg 8-8-8
Leg Curl 90kg 8-8-8
Db Calf Raise 20kg 8-8-8

Rugby Training... 90 mins medium intensity.

Friday 17th April

Gym session;

Machine Chest Press 105 kg 8-6-4
Machine Flye 105 kg 8-8-8
Assisted Pull-up 33 kg 8-8-8
Seated Machine Row 80 kg 8-8-8
Hammer Curl 22 kg 8-8-8
Concentration Curl 18 kg 6-6-6

couerdelion

Monday 20th April

Gym session;

Machine Chest Press 105 kg 8-6-4
Machine Flye 105 kg 8-8-8
Assisted Pull-up 31 kg 8-8-8
Seated Machine Row 80 kg 8-8-8
Hammer Curl 22 kg 8-8-8
Concentration Curl 18 kg 6-6-6

Weight 18st 9lbs (Same Weight)

Tuesday 21st April

DB Shoulder Super Set 20kg 8-8-8
Side Raises 12kg 8-8-8
Assisted Dips 19kg 8-8-8
Cable Pushdown 41kg 8-8-8
Swissball Crunches 3x50

Rugby Training: New Fitness Coach raised intensity.

Wednesday 22nd April

Seated Leg Press 127.5kg 8-8-8
Leg Exts 92.5kg 8-8-8
Leg Curl 92.5kg 8-8-8
Db Calf Raise 22kg 8-8-8

Thursday 23rd April

Machine Chest Press 110 kg 4-4-4 (probably shouldn't have pushed it up!)
Machine Flye 105 kg 8-8-8
Assisted Pull-up 31 kg 8-8-8
Seated Machine Row 80 kg 8-8-8
Hammer Curl 22 kg 8-8-8
Concentration Curl 18 kg 6-6-6

Rugby Training. Hard session again. 80mins.

couerdelion

Friday 22nd April

DB Shoulder Super Set 22kg 8-8-8
Side Raises 14kg 8-8-8
Assisted Dips 19kg 8-8-8
Cable Pushdown 41.25kg 8-8-8
Swissball Crunches 3x50

Monday 27th April

Gym session;

Machine Chest Press 110 kg 6-5-4
Machine Flye 105 kg 8-8-8
Assisted Pull-up 26 kg 8-8-8
Seated Machine Row 85 kg 8-8-8
Hammer Curl 24 kg 8-8-8
Concentration Curl 18 kg 6-6-6

Run; Only managed 13 mins, absolutely no air in the gym and whilst I ws finding it easy I was over heating.

Weight 18st 9lbs (-2lbs)

BossArky

Is there a reason why you do not squat or deadlift at all?

These exercises would help your overall strength for rubgy and replace some of the other isolation ones you are currently doing. They will also build muscle and burn fat a lot faster.

couerdelion

Hi Bossarky, I'd love to be doing squats/deadlifts/benchs but the gym I'm in has one olympic bar/bench and it never seems to be free and always has people waiting. The fixed bb's only go up to 40 kilo's which isn't high enough.

Doing a part-time masters means I'm limited to lunch times and I only have an hour for lunch (although I normally over run by quite a bit!). I'll have finished my course work by christmas and be more flexible on my dissertation so next year I'll look for a gym with more of the equipment I want.
I've been reading some of the starting strength logs and I fancy going in that direction.

thanks

cdl.