Weight: 274 lbs
Body Fat: 31%
Weight: 206 lbs
Body Fat: 16%
Why I Got Started
I always seemed to be tired. After work I was always drawn to the couch. I stayed stressed out all the time and really wasn't a happy person.
I have three kids (ages 3, 5 and 12-years old). They all needed me on different levels and my wife (who was in her master's program for Surgical PA) was never there to help out.
How I Did It
I started going to the gym during lunch while I was at work. Pretty soon I'd lost 20 pounds and felt much better after work. I didn't go on any any sort of diet, or change my eating habits. The stress seemed to melt away after my 45-minute sessions at the gym.
I just felt better physically and mentally. This motivated me to do more. I actually got so motivated I hurt myself a couple of times doing too much weight. Slow and steady wins the race when you're 40 (at least in my case).
- Lat Pulldowns: 3 sets of 10-12 reps
- Close-Grip Front Pulldowns: 3 sets of 10-12 reps
- Seated Cable Rows: 3 sets of 10-12 reps
- Reverse Flyes: 3 sets of 10-12 reps
- Pullups: 3 sets of 10-12 reps
- Incline Dumbbell Press: 3 sets of 10-12 reps
- Decline Dumbbell Press: 3 sets of 10-12 reps
- Dumbbell Bench Press: 3 sets of 10-12 reps
- Triceps Pushdown - Rope Attachment: 3 sets of 10-12 reps
- Seated Triceps Press: 3 sets of 10-12 reps
- Bench Dips: 3 sets of 10-12 reps
Suggestions For Others
Lifting weights shouldn't be all about quick results to make someone notice you or any other shallow reason. You have to integrate it into your life. For me it's almost like sleeping. It's just necessary. If I miss it I'm miserable.