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Started By
Message
re: My new routine for the last 2 weeks. Advice appreciated
Posted on 2/3/26 at 12:17 pm to lsu777
Posted on 2/3/26 at 12:17 pm to lsu777
quote:
assuming you are being serious....how the frick is anything in the OP going to help with those goals?
I was 322 on Christmas day.
290 this morning.
I would assume that ANY exercising such as what I was doing, is better than no exercise at all.
3
Posted on 2/3/26 at 12:33 pm to NatalbanyTigerFan
quote:
I was 322 on Christmas day.
290 this morning.
I would assume that ANY exercising such as what I was doing, is better than no exercise at all.
well yea and why didnt you lead with that....i literally thought you were being an a-hole and trolling
first off, great job. and second you are already seeing results but you are not going to build a ton of muscle right now.
adding in goblet squats and bodyweight lunges would be a good start for you along with overhead DB press and bent over DB rows. keep these in the 5-10 rep range so pretty heavy. 3 sets of each/
do those before your arm routine. try and get 10k steps per day.
right now, getting you down to about 250 is a much bigger thing that worrying about the weight you are lifting.
cut the lifting down to 3 days per week.
squats, lunges, OH press, Rows, then your routine you are doing now. its not optimal but keep going until it stops working.
make sure you are getting 150G of protein at least
Posted on 2/3/26 at 12:45 pm to lsu777
quote:
well yea and why didnt you lead with that....i literally thought you were being an a-hole and trolling
Not trolling quote:
nd second you are already seeing results
Definitely, 44/46 waist in jeans to a 40 now.
quote:
right now, getting you down to about 250 is a much bigger thing
Thats the first goal.
ETA, I also fast 16 hours a day. I was doing OMAD back in 2019 and lost 90lbs.
Thanks!
This post was edited on 2/3/26 at 12:48 pm
Posted on 2/3/26 at 12:52 pm to NatalbanyTigerFan
quote:
4 x 25 dumbbell curls
4 x 25 barbell curls
4 x 25 skull crushers
4 x 25 cable rows
4 sets of 25 calf raises
5 sets of 10 push-ups
These are ok numbers to get introduced to the form and how to do it. Now drop the reps and increase the weight.
Posted on 2/3/26 at 7:49 pm to NatalbanyTigerFan
quote:
just want to tone up
quote:
322 lbs
Bruh. You need a massive change to your diet. Focus on walking a ton and kow impact cardio until you lose a lot. Keep the weight lifting to maybe 2 days a week. You are in the danger zone at that weight unless you are 6 foot 10
Posted on 2/3/26 at 9:06 pm to Tiger Ryno
quote:
kow impact cardio
Do you mean cow impact cardio?
Posted on 2/4/26 at 6:48 am to Tiger Ryno
quote:
Bruh. You need a massive change to your diet
No shite! Im working on it.
quote:
was 322
quote:
290 this morning
Posted on 2/4/26 at 7:14 am to NatalbanyTigerFan
Keep it up, man. Find a routine that works for you and stick with it. Consistency is king.
Check out the app Hevy. It’s great for keeping track of your lifts and progress. Like others said, find lifts that work for you and hit 3 sets of 8-12 until failure. There’s tons of info out there on YouTube and Insta.
Find a routine that works for you and stick with it. Consistency is king. Check out the app Hevy. It’s great for keeping track of your lifts and progress. Like others said, find lifts that work for you and hit 3 sets of 8-12 until failure. There’s tons of info out there on YouTube and Insta.
This post was edited on 2/4/26 at 7:16 am
Posted on 2/4/26 at 1:47 pm to NatalbanyTigerFan
quote:
the only equipment that I have are dumbbells and a curl bar with free weights.
You can do a lot with the equipment you have.
Arms: overhead tricep extensions, tricep kickbacks, bicep curls, concentration curls
Shoulders: Arnold press, front raises, side raises, shoulder shrugs
Back: rear delt rows, rear delt flys, dumbbell deadlifts
Abs: Use the dumbbells for side bends. Then add in sit ups, planks, and bicycle kicks without any weights
Legs: calf raises, seated calf raises, dumbbell squats, lunges, split squats, goblet squats
Get a cheap bench off Facebook marketplace and you can add dumbbell bench press and incline bench press. Can't really do much on chest without a bench except for push ups.
ETA: if you're working out daily, then get into a routine where you're alternating muscle groups each day and then give those muscles a 2-3 day break. The muscles you worked out should be a little sore the next day, especially in the beginning. Soreness becomes less and less as your body becomes used to the workouts.
For example:
Day 1 - back, biceps, and abs
Day 2 - chest, triceps, and shoulders
Day 3 - legs
Day 4 - rest or cardio
Then just repeat the cycle from day 1 again.
This post was edited on 2/4/26 at 1:59 pm
Posted on 2/9/26 at 11:39 pm to NatalbanyTigerFan
I know this is a weightlifting thread, but I’ll throw this in here. Don’t forget your core. I would recommend building your core before thinking about moving to heavier weights. Protect that lower back.
Posted on 2/10/26 at 7:40 am to NatalbanyTigerFan
I’ll be 55 this year and started lifting seriously about 2 years go using a Greyskull template modified to work around some joint issues here or there. Started out at 240 and am currently 220. My goal was to lose fat but also I wanted to maximize my strength while I still could given my age.
A few observations:
2-3 times a week lifting is ideal. As you get older recovery is tough. I’ve tried 4 day programs here and there and feel ragged out.
Dial in your diet - hit your protein goals and maintain a deficit.
For me, it helped to level out and maintain weight for a period before trying to cut weight again. Being in a deficit for months will also wear you out and it helped to give your body time to adjust. I had less to lose than you do but taking a break from dieting every now and then helps IMO.
Focus on low rep, heavy compound lifts. When you’re in your 50s you’re just not going to move the needle with high rep low weights IMO.
Get to work on those legs! Bulgarian split squats with dumbbells will give you all you can handle and wake up those glutes and hamstrings. Also RDLs will be your friend too. Your lower body and back are your foundation as you get older.
I’ve been pushing hard and feel like the first phase is just waking up your CNS and maximizing the muscles you already have but haven’t been using. It’s a different animal to start in your 50’s vs lifting for 20 years and turning 50. My experience is you have to really strain to get results and get your juices flowing after 50. When I go into the gym I have 4 exercises I’m doing and pressing for either 1 more rep or 5 more lbs every time. I’ve come up with a rep/set combo that gets me there slowly:
2x5, AMRAP - when I get 8 clean reps for AMRAP then
2x6, AMRAP - when I get 8 clean reps for AMRAP then bump weight and go back to sets of 5. Rinse repeat.
For presses if I stall out I do drop sets until it starts moving again.
On off days eat small and walk a bunch.
Limit or cut out alcohol - drinking will derail your weight loss.
Consistency is king but also lifting heavy enough where you barely can get what you’re supposed to get that day is just as big. I have a buddy who went on a hardcore clean diet and lost a ton of weight but only works out with push-ups and bands. He’s definitely healthy but looks like he just got out of a refugee camp. At our age you can’t afford to lose the muscle you have because it’s too damn hard to get back.
A few observations:
2-3 times a week lifting is ideal. As you get older recovery is tough. I’ve tried 4 day programs here and there and feel ragged out.
Dial in your diet - hit your protein goals and maintain a deficit.
For me, it helped to level out and maintain weight for a period before trying to cut weight again. Being in a deficit for months will also wear you out and it helped to give your body time to adjust. I had less to lose than you do but taking a break from dieting every now and then helps IMO.
Focus on low rep, heavy compound lifts. When you’re in your 50s you’re just not going to move the needle with high rep low weights IMO.
Get to work on those legs! Bulgarian split squats with dumbbells will give you all you can handle and wake up those glutes and hamstrings. Also RDLs will be your friend too. Your lower body and back are your foundation as you get older.
I’ve been pushing hard and feel like the first phase is just waking up your CNS and maximizing the muscles you already have but haven’t been using. It’s a different animal to start in your 50’s vs lifting for 20 years and turning 50. My experience is you have to really strain to get results and get your juices flowing after 50. When I go into the gym I have 4 exercises I’m doing and pressing for either 1 more rep or 5 more lbs every time. I’ve come up with a rep/set combo that gets me there slowly:
2x5, AMRAP - when I get 8 clean reps for AMRAP then
2x6, AMRAP - when I get 8 clean reps for AMRAP then bump weight and go back to sets of 5. Rinse repeat.
For presses if I stall out I do drop sets until it starts moving again.
On off days eat small and walk a bunch.
Limit or cut out alcohol - drinking will derail your weight loss.
Consistency is king but also lifting heavy enough where you barely can get what you’re supposed to get that day is just as big. I have a buddy who went on a hardcore clean diet and lost a ton of weight but only works out with push-ups and bands. He’s definitely healthy but looks like he just got out of a refugee camp. At our age you can’t afford to lose the muscle you have because it’s too damn hard to get back.
This post was edited on 2/10/26 at 7:51 am
Posted on 2/10/26 at 11:19 am to SquatchDawg
quote:
I have a buddy who went on a hardcore clean diet and lost a ton of weight but only works out with push-ups and bands. He’s definitely healthy but looks like he just got out of a refugee camp.
Lol, noted
Posted on 2/12/26 at 10:48 am to NatalbanyTigerFan
This is a terrible workout routine. Join a gym and do compound exercises. Doing all arms isn't going to do anything for you.
Posted on 2/18/26 at 10:28 am to NatalbanyTigerFan
Do not work out the same muscle group more than once or twice per week. You can do just about anything thing you need to just with body weight movements.
Posted on 2/19/26 at 10:27 am to greenbean
quote:
Do not work out the same muscle group more than once or twice per week.
My routine for the past 2 weeks:
Monday
Back/Biceps/Abs
Bicep curls 3 x 10 70lbs curl bar
Hammer curls 3 x 10 30lb DB
DB Rows 3 x10 30lb DB
High Pull 3 x10 70lbs curl bar
DB Bent over Rows 3x10 30lb DB
Side bends 3 x 10 DB
Cross chops 3x 10 DB
Tuesday
Rest
Light cardio
Wednesday
Chest /Tris/Shoulders
Floor Press 3 sets of 10 Curl bar
Tricep Extensions 3 sets of 10 DB
Arnold Press 3 sets of 10 DB
Thursday
Rest
Lite cardio (1.5 mile walk)
Friday
Legs
Goblet squat 4 sets of 10 30lb DB
Calef Raises 4 sets of 25
Saturday/Sunday
Lite cardio
Rest
Also, I fast for 20 hours each day and then eat ground beef/turkey with cottage cheese before my workouts
Post workout is 2 boiled eggs and Oikos Pro yogurt cup.
Plenty of water and no food after 6pm.
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