My Noob lifting regimen. Appreciate any advice or feedback.
Hi! I am a 35 y/o former Police Officer, currently a Registered Nurse and one of Texas' top Chess Teachers.
I was always a big strong dude, growing up doing lots of manly labor, chopping wood, carrying logs, baling hay etc. I never really lifted weights on a regular basis. I know I could deadlift 435 lbs after the Police academy in 2008.
I am 6'1 and was 230lbs at the time. I have about 7.7inch wrists, and 10.5 inch ankles. My vertical jump is a horseshit 18 inches (maybe cause Im so fat?)
Unfortunately, I have suffered badly over the past few years with Crohn's Disease. I have lost a ton of my strength and endurance, and have turned into a fat tub of lard at 273 lbs. My bodyfat is 28% according to the little machine thing at the gym.
Over the summer, I was able to have some procedures done to stop the small bowel obstructions I was getting from the inflammation and scar tissue in my small intestines. The new medication has me feeling a lot better too, so a couple weeks ago I started going to the gym again to lift weights (on a barbell). I have read a lot of the 5x5 stronglifts stuff, and I am reading Rippetoe's Starting Strength Basic Barbell training 3rd ed. and watching a ton of videos, trying to make sure I am practicing correct technique.
I am hooked I think. This is very fun, and I feel great having gotten some of my strength back.
Right now I have sort of combined the Stronglifts 5x5 and Starting Strength Programs for a training schedule that looks like:
Monday Wednesday Friday
Squat 5x5 185lbs
Bench Press 5X5 175lbs
Deadlift 1X5 275lbs
Assisted Chin Ups 3X25 -175lbs
Tuesday Thursday
Front Squat 5X5 140lbs
Overhead Press 5x5 140lbs
Barbell Row 5x5 140lbs
Assisted Pull up 3x20 -175lbs
My aim is to add 5lbs per weight per workout until I cant any more. If I hit plateau, I may switch to 3x5, and then 3x3. Also I just ordered some small 1.25lb plates and maybe get some even smaller plates so I can make increments very small once the weights get tough.
I figure that I will not be able to sustain a 5 day a week model forever, because I will eventually need more time to recover. I figured it would be better for me to make my fat ass go to the gym every day so I can't make any excuses.
MY typical daily diet: (trying to get at least 300g of protein. (limiting carbs until I lose some weight)
1/2 gallon 2% or Whole milk\
1-2 lbs of chicken breast or steak.
6-12 eggs
9-12 oz shrimp
1-2 scoops of whey with some peanut butter
about 2700-3000 calories or so.
Thank you guys for any advice or encouragement! I am trying to hit it as hard as I can while I still have noob enthusiasm!
Quaitemes