The doc. suggestest I take advantage of my treatment and get into shape.
So I have been going to the gym for a while. I have 2 lifting workouts and switch between them on Sunday, Tuesday, Thursday and do cardio the other days.
The first one is as follows.
I warm up with Machine Bench Press
and Seated Cable Rows
I think I read some place that for weight loss it was smarter to do the supper sets so I am doing the following pairs as supper sets doing each 3 times for 8 to 12 reps.
Dumbbell Bench Press and One Arm Dumbbell Rows
Machine Shoulder (Military) Press and Wide-Grip Lat Pull down
Machine butterflies and the same machine but flipped around
Thinking I will add Smith Machine Incline Bench Press and supper set it with 1 arm standing cable rows
Once in a while I do Barbell Bench Presses instead of the dumb bell version but I ffff up my wrist to often doing these and I supper set them with seated cable rows.
My other upper body work out is as follows
I warm up doing light Dumbbell Alternate Bicep Curls
and the assisted dip machine to get those kinks out
Dumbbell Shrugs and the assisted dip machine
Reverse Barbell Curls (with the curl bar) and Cable Rope Overhead Triceps Extensions
One Arm Cable Curls and Cable One Arm Triceps Extensions
Alternate Hammer Curls and Triceps Push downs
Machine Preacher Curls and Machine Triceps Extensions
I use to have a leg day and doing the 3 sets of squats and what not but my knees hurt so much I could hardly walk and I quit doing cardio and being over weight I desided the cardio was more important at this time. Plus I figure at my size doing the stair climber machine for 20 min was plenty for a leg work out.
As of late my shoulders are just a killing me on the bi and tri days and I have no idea what needs to be changed up so I can accually get a good burn on my biceps.
Looking for any sound advise out there. I found out I accually like lifting weights and believe it will be though lifting weights I will find success in loosing the extra Body Fat.