A
Avalon
Guest
For past 5 years I've made a sloth look like it could run a marathon but I've been give a huge kick in the butt and been given a wake up call. I have been diagnosed with COPD. I have emphysema (lost 20% lung capacity) chronic bronchitis and asthma. I also have arthritis in neck and back from diving accident and carpal tunnel in both hands. Cut a long story short I've decided I want to do body building. All I have is a treadmill, cable gym and some hand weights at home so that is what I have been using till I can get work and pay for a gym membership and personal trainer. For the past month this is what I have managed to build up to every second day.
2 km on treadmill 5 incline start speed 3.5 and work up to 4.5 use dumbells while walking
Wide-Grip Lat Pulldown - 4 x 10
Underhand Cable Pulldowns - 3 x 10 reps
Close-Grip Front Lat Pulldown - 3 x 10 reps
Alternate Hammer Curl - 3 x 10 reps
Butterflys - 3 x 10 reps
Barbell Side Bend - 150
Seated Barbell Twist - 150
Crunches - 3 x10 -15 reps
Leg extensions - 3 x 10 reps
Glute Kickback - 3 x 10 reps
Dumbell Squats - 3 x 10 -15 reps
Dumbell Lunges - 3 x 10 -15 reps
Standing calf raises - 3 x 10 -15 reps
I have cut out carbs and fats and live on tuna/salmon/chicken with salad or veg daily. I find eatting to be a bit hard (twice a day is best i can eat at present) so I supplement missed meals with protein shakes. I initially lost 8 kg but can't seem to budge past 70kg. I would truely love some helpful advice to get me past this plateau. Also any other advice regarding exercise or anything to keep me on track.
2 km on treadmill 5 incline start speed 3.5 and work up to 4.5 use dumbells while walking
Wide-Grip Lat Pulldown - 4 x 10
Underhand Cable Pulldowns - 3 x 10 reps
Close-Grip Front Lat Pulldown - 3 x 10 reps
Alternate Hammer Curl - 3 x 10 reps
Butterflys - 3 x 10 reps
Barbell Side Bend - 150
Seated Barbell Twist - 150
Crunches - 3 x10 -15 reps
Leg extensions - 3 x 10 reps
Glute Kickback - 3 x 10 reps
Dumbell Squats - 3 x 10 -15 reps
Dumbell Lunges - 3 x 10 -15 reps
Standing calf raises - 3 x 10 -15 reps
I have cut out carbs and fats and live on tuna/salmon/chicken with salad or veg daily. I find eatting to be a bit hard (twice a day is best i can eat at present) so I supplement missed meals with protein shakes. I initially lost 8 kg but can't seem to budge past 70kg. I would truely love some helpful advice to get me past this plateau. Also any other advice regarding exercise or anything to keep me on track.