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
What do I do with my other days? Monday, Wednesday, and Friday are my cardio exercise days.
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!
nice routine mah nig….keep on losing th0se man tits they are not cool :smh:
planning on it.
Sounds like you’re kickin’ butt there, Is. Keep it up!
I have to print my routine every 2 weeks making sure I do it right – I am currently following the Body for Life routine
cool, hows it working?
Sounds like you’re kickin’ butt there, Is. Keep it up!
Great job with writing down your routine and your goals…it would be way too distracting to have to come up with this each day you work out. I did the same thing to organize my resistance training routine.
nice. I usually write it out and memorize, but since this is a different workout than i am used to I had to print it out.
Nice routine by my next article, should you follow the advice contained therein, will be a MAJOR change for you. The multi-joints will stay, but trust me, I will shave another 15-25 minutes off your time in the gym. Just wait and see.
Looking forward to it. Does it involve only doing 1 set of about 12 reps each?
BTW who takes your pictures? I train alone and I doubt my wife would like it is I asked the cute girl who works in the gym to take me picture and I feel a little strange asking a guy I don’t know to snap a shot of me working out.
Most of the time I ask my wife to take some shots for me.
“Looking forward to it. Does it involve only doing 1 set of about 12 reps each?”
Close, but still a ways to go.
Okay, I think I have an idea.
That seems like a good workout routine to burn some calories and it seems like you are working out hard. Keep it up and keep eating healthy.
It just burn something. I sweat profusely when I do this.
nice body i have never seen b4
awesome body
are you being funny?
Isreal, you speak of this workout, and then a “john” comments on the next article and you are looking forward to it.. Is that an article on the web that we acess??
Love the workout by the, way. Core training with a bit of attitude
Jeff
Hey, its linked in John’s site. I linked to John’s site out of respect since he wrote it. Just click on the link in my post to Johns site. Then click the link to his article. Dude, I just did day 2 yesterday and am feeling it!!!!!
do you know your resting metobolic rate? I am not a big person (183lbs 5’9″), but i got a gut. It seems to be getting bigger as i get older (36yo). Were you always ‘big’? Is there anything you would have done diferently if you could go back in time to when you might not have wieghed so much?
i dont know my RMR, i should find out what it is. I was always biggER, but not always really obese. I had sports of obeseness thourout my life. when i was 12 to 14 i was fatter than normal, but then i got in shape when i played football. I wouldnt change my life.
hard routine i think but keep it up
Its simple, only 4 or 5 exercises, but its a ass kicker.
Loose weight now ask me how?
Dude, dont ever spam my blog again. This is your first and last warning.
Good work keep going on.
thanks, will do.
What’s HIIT?
Hey, HIIT is an acronym for High Intensity Interval training.
hello
i’m Mika, 20 years old female bike spinning trainer.
Hi Mika, thanks for stopping by. I will make sure to visit your site since I am interested in taking some spin classes.
Hey Israel,
Routine looks great. Start packing the weight on those lifts now buddy!
It’s pretty short, but grueling and I liked it. Now I am on pause until I hear from the doc.
Hi all! I’m new here but i have to say that this site is great! About the routine ill give it a try!
i tell ya, that’s a hella of a routine.
Dude…somebody’s going to hurt themselves following that routine.
Yes, definitely. I would be careful…
i like the website…real hardwork you are doing…thanks
Have you posted your HIIT routine anywhere? Do you wear a heart rate monitor?
Pete
Pete, I did post a short sentence or two about my HIIT routine, it basically consists of jogging and sprinting on my treadmill for about 15 to 20 minutes, followed by a cool down walk.
I’ve been looking for a big man workout for a while now. I’m going into my sophmore year of college and I’ve really fell off since playing high school football. When I mean fell off I mean 40+ pounds and i start sweating just by talking. So thanks for the blog man this is right down my alley
Cool, glad I can help. Let me know your progress…
great post! I will encourage my husband to do the same.
I know what you mean by switching it up every 6 weeks. Stuff get’s boring after awhile. have you ever tried P90X? I have been doing it for almost 10 months now and am still getting results. Keep up the good work. Cool site by the way.
I definitely have and am planning on doing it once I get into better shape and feel like I am set in my ways.
i got to much man tits…LOL…really need to work it out 🙂
lately have eat to much…not a really good new year revolution.
Well, start working to reduce them. It is possible.
hy i am from germany.
and at first i just want to say hello.
i am writting to you, cuz i am over wighted, too.
i found your homepage, while i was looking for something to get rid of stretch marks.
i saw your pictures when you had 260 lbs and if you compare those to the others, there are no stretch marks. how did you that?
it would be a great help if you can tell it to me. I am really suffering under my stretch marks.
if it was a plastic surgery are there any adverse effects or other scars?
thank you very much and wish you a lot of succes to loose more weight.
I’ve sent you an email.
I am a new guy in this era of bodybuilding. How can I make my chest gain 2 inches in just 1 month? Just push ups or, anything else. Forget the supplements, its not possible in bangladesh.
A help may be required from the very best.
eat, take steroids, lift. lol
i kid.
eat and lift.
As you go about your daily activities, your body just doesn’t move one muscle or joint at a time. Walking is a simple example of a multijoint activity. Even though it doesn’t look very complicated and most of us do it all of the time, it involves every joint and every muscle in the lower extremities.
Hey good workout here. Great job on the site.
Great job man! Keep up the good work. You should give Insanity a chance for the cardio side of your workout. It kicks heavy butt.
Wonderful tips you have here. I have to admit though, number 1 is by far the HARDEST one for me.
Like you, I was on a regular exercise program a couple of years ago but then I fell off the wagon. Got a different job at different hours and wasn’t able to follow my workout routine (mostly riding my bike) anymore. I’ve gained around 30 pounds and I really need motivation to start exercising again.