My Current Fat Man Workout Routine
The following is my new weekly workout routine. I decided to switch things up a bit after reading John’s post about multi-joint exercises. I try to switch things up every six or so weeks so that my body doesn’t adapt. Now was the perfect time. Right now I am going to focus on working in multi-joint exercises with three full body strength workouts per week. Each should take less than an hour, more like 30 minutes to complete. I go moderate to heavy on each lift, with a 30 second rest between sets. I perform three to four sets per exercise with 10 to 12 reps each. I warm up with a set of push ups each day and will be incorporating pull ups/chin ups, as soon as I can lift my fat ass body weight again. On these days I also hop on my recumbent bike for one hour when I sit down to watch TV.
I had to print out a chart so that I could remember what to do on the days I was lifting. I find it will take away the hassle of having to memorize the routine. That helps me focus on the lifting. So I opened up Microsoft Word and did my thing. Now the chart is hanging in The Shack.
Free Workout Routine:
Day 1 (Tuesday)
1. Barbell Squats – 135 lbs, 185 lbs, 205 lbs, 225 lbs (I used to squat over 400 lbs in high school, it’s been a while)
2. Flat Bench – 135 lbs, 225lbs x 3, 205 lbs
3. Dumbbell Presses – 50 lbs x 3
4. Incline Bench (Barbell) – 135 lbs x 2, 155 lbs
Day 2 (Thursday)
1. Deadlift – 135 lbs, 155 lbs x 2, 185 lbs
2. Step Ups (dumbbells) – 35 lbs, 50 lbs x 2
3. Dumbbell Rows – 50 lbs x 3
4. Close Grip Pulldowns (Palms facing inward) – 80 lbs x 3
5. Wide Grip Pulldowns – 65 lbs x 3
Day 3 (Saturday)
1. Lunges (Dumbbells) – 50 lbs x 3
2. Military (Overhead) Press – 135 lbs x 3
3. Dumbbell Military Press – 50 lbs x 3
4. Upright Rows – 60 lbs x 3
Free Exercise Routine:
1. I make sure to get some form of cardio in, whether it is on the treadmill, the bike, or outside cross training. I especially like doing HIIT. There’s nothing like it.
2. I also work my midsection on these days. I perform two sets of 100 twists (works best when done with weights), two sets of 15 reps on the ab wheel, and two sets of 40 to 50 crunches.
3. When I am extra energized I hop on the recumbent bike for another hour as a second workout. Sundays I’m a lazy bum and recuperate.
I had my first workout yesterday (Thursday, Day 2) and I felt it. All of it. I was drenched in sweat, my heart rate was up, and I was pumped. Not sure if you could see the sweat in the main photo above, but my wife tried to capture the essence of what I felt at the moment. I am looking forward to Saturdays workout. I love taking hot steam showers and drinking my protein/creatine/amino acids/glutamine shake afterwards, it feels really good when I am done with a tough workout session.
That’s my workout and I’m sticking to it!