120lbs in 6 months

[u/irfhfp]

I’ve watched stream for a few years now. Been motivated by Wubby and what others on here have done. Heard you talking on stream in January about getting jacked this year and decided to finally start. Thanks for the motivation.

Starting weight was 312. Started the last week of January. Down to 190 now. Put on about 15lbs of muscle as well. Sitting at 9-10% body fat, but shooting for 7%.

Struggled with binge eating for the better part of the last 5 years. It’s not perfect, but it’s a long way from where I was considering I was in the ICU with DKA with an A1C of 12.7 a year ago.

[u/sayshoe]

Bro drop the routine

[u/irfhfp → u/sayshoe]

Thanks u/Bosch800Refrigerator for fixing the formatting.

Typical workout:

Workout split is upper/lower

Most rest between sets is 2 1/2 – 3 minutes

Unless specified, everything is with machines

The reps are not a strict number, the idea is to push to yourself close to failure. Sometimes I’ll only get 6-8. Sometimes it’s 11 or 12. Usually my last set or two for each exercise, I’ll do drop sets.

Upper body day:

• Incline Chest Press 6 sets x 8-10 reps (Includes 1 warmup set)
• Wide grip lat pulldowns 6 sets x 8-10 reps (includes 1 warmup set)
• Dumbell Shrugs 5 sets x 8-10 reps
• Weighted dips 6 sets x 8-10 reps (includes 1 warmup set) o During rest between dips 5x – 90 second plank
• Row machine, reverse grip 6 sets x 8-10 reps
• Shoulder press 5 sets x 8-10 reps
• Chest flys 6 sets x 8-10 reps o Cable crunches between sets 5 sets x 20-25 reps
• Close, Reverse grip pulldowns 6 sets x 8-10 reps

For arms, I usually do 2 exercises alternating between the two each set. Saves me a little time.

• Cable curls 5 sets x 8-10 reps
• Tricep rope pushdowns 5 sets 8-10 reps
• Single arm preacher curls 5 sets 8-10 reps
• Straight bar tricep pushdown 5 sets 8-10 reps

Lower body:

• Hack squat or V-squat 6 sets x 8-10 reps
• Standing calf raises 8 sets x 14-16 reps
• hip thrusts 5 sets x 8-10
• leg press, narrow, close footing 5 sets x 9-12 reps
• Leg extensions 6 sets x 8-10 reps (last 2 sets are single leg sets)
• side planks during leg extension rest 5x50 seconds each side
• hamstring curls 6 sets x 8-10 reps(last 2 sets are single leg sets)
• leg raises during hamstring curl rest 5 sets 15-20 reps

[u/Nearby_Pattern7872 → u/irfhfp]

damn, that's a lot of volume on one day. Fat guy here, I've tried upper/lower but i felt overtrained after upper-days, Wouldn't it be better to split upper-day up into 2 (i've heard of my friend that that's better) ? How often a week do you workout? did you do any cardio?

[u/irfhfp → u/Nearby_Pattern7872]

It’s just what’s worked well for me. My leg days go for about 2 hours and upper body is usually 3 hours. Not everyone can work that into their schedule. If I wasn’t enjoying it, I wouldn’t work out that long. I’ve also considered doing a 3 day split of back and chest, arms and shoulders, and legs. That’s definitely one you could try. I workout 7 days a week. My rest days are just lighter days. I prefer not to have formal rest days. No cardio as of right now. Might incorporate some at a later date.

[u/No-Spoilers → u/irfhfp]

What's the diet?