Originally Posted by 1958Bassman
What would you do with a training "victim" who screwed up both shoulders, a knee, an ankle, has occasional back problems and hates running? Right shoulder is good, left one still hurts when I push it- both rotated like a slot machine arm, only backward. Can't do surgery right now because of what I do for a living and since I'm the whole company, I'd be screwed if I had to stop working.
Started at the beginning of Feb at 297 lb/35% body fat and out of shape (other than being a blob- that's a shape, right?). I also stopped drinking diet soda at the same time and that made a huge difference in how much/what I eat.
Started out on machines and stopped most of them, using them mainly for pulling down- tricep pulldowns, kneeling pulldowns at 170-180 lb (one of my goals is to do pullups). If I do tricep pulldowns with too much weight, it hurts, so I'm doing 3-6 sets, 15 reps @ 55 lb. Doing barbell curls- 3-6 sets @ 75 lb, upright row- 3-6 sets @ 75-100 lb, body weight and gorilla squats with added weight, 2-6 sets/day of 20 pushups (when I do them, couldn't do those at all when I started), stationary bike & walk on the treadmill- 2-3.5MPH, 4%-20% incline (vary speed and incline, based on BPM with several intervals/session).
I was also using the stairs at the MKE lakefront- 70 steps, 6" high. I did one at a time the first time and decided it was a waste of time, so I started doing two at a time on the way up and single steps on the way down. Two sets the first few times, then worked up to 6 sets with a short break between sets 2&3 and 4&5. Later, I was doing two sets of three and a few times, I did 6 sets with minimal breaks. Before I started 3 sets before the break, I began running up- two sets, break, two sets, break, one set, short break and then the last set. Not balls out but it made a huge difference in wind and overall stamina.
I'm at 266 and last time they measured body fat, I was at 24% (over a month ago and I can definitely tell that I have lost more since then). Also, I'm on the high side of 55 years old.