Name: Damian Daly
Weight: 230 lbs
Weight: 180 lbs
Why I Got Started
I was very skinny as a kid, and then blew out once I hit my 20s - topping at 220 pounds at 25-years old. I started some rudimentary weight training at home while on a structured commercial diet program at that time in an attempt to get into shape.
How I Did It
At 39, after training more off than on over the years and having some heart related health problems, the decision was made to finally do something with my unfit lifestyle and learn how to eat and train correctly.
I started off with a small set of weights and a simple bench at home, and now have a well-equipped home gym. I have always trained exclusively at home. Finding Bodybuilding.com and seeing what others had been able to do was the best thing for motivation and information.
Whatever the rest of my family eats, but try to keep the fat and sugar levels down. If it is a roasted meat meal, I just have steamed vegetables instead of roasted. I don't eat sweets or desserts.
- Cable Crunch - 6 X 20 Then 4 Drop Sets
- Pec Deck Flyes Or Dumbbell Pullover - 3 X 8
- Bench Press - 3 X 8
- Incline Press Or Dumbbell Flyes - 2 X 15
- Decline Press - 2 X 15
- Pec Deck - 4 Drop Sets
- T-Bar Row Or Bent Barbell Row - 3 X 8
- Pulldowns - 3 X 15
- Cable Row Or Dumbbell Row - 3 X 15
- Barbell Shrug - 3 X 15
- Pulldowns - 4 Drop Sets
- Lying Cable Curl Or Barbell Preacher Curl - 3 X 8
- Barbell Reverse Curl Or Dumbbell Hammer Curl - 3 X 15
- Concentration Curl Or Incline Dumbbell Curl- 3 X 15
- Close Grip Press - 3 X 8
- Pushdown - 2 X 15
- Skull Crushers - 2 X 15 Or Dips - 2 X Failure
- Reverse Pushdown - 2 X 8 Or Rope Pushdown - 2 X 8
Monday AM: Abs
Monday PM: Chest
Tuesday AM: Back
Tuesday PM: Biceps & Forearms
Wednesday: LegsClick Here For A Printable Log Of Damian Daly's Wednesday Workout.
Friday AM: Abs
Friday PM: Shoulders
Saturday & Sunday: Rest
Suggestions For Others
When I started I expected to see change happen rapidly. My advice would be to think about progress in terms of years, not weeks or months. Take measurements and get someone to take photos only every 3 months and make comparisons.
If you have been training hard and eating right, you will see the good progress. Remember, the people around you won't like you if you are stuck up or have a big ego, keep it real.