Posted: 7/28/2025 5:11:32 PM EDT
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OK so a little background, I am a 52 year old type 2 diabetic and was diagnosed with non alcoholic fatty liver, back in May. I went to the endocrinologist and he put me on mounjaro. When I started the mounjaro on June 8 I weighed ~234lbs. I am now down to 215lbs as of today 7/28. I have plateaued a bit as far a weight loss, but I have been working out more so I am likely offsetting fat loss with muscle. So here is my workout, I got it off of the Hevy app, except I added the treadmill. I am trying to build back my endurance and functional strength. Monday: 30 minutes moderate intensity on the treadmill chest press 5 sets x 15 reps Seated shoulder press 3 sets x 10 reps Butterfly/Pec Deck 3 sets x 15 Reps Lateral Raise 3 sets x 15 reps Triceps rope pushdown 3 Sets x 15 reps Wednesday: 30 minutes moderate intensity on the treadmill Lat Pulls 3 x 15 Seated Row 3 x 15 Shrugs 3 x 15 Hammer Curl 3 x 15 Face Pull 3 x 15 Friday: 30 minutes moderate intensity on the treadmill Leg Press 5 x 15 Leg Curl 3 x 15 Leg Extensions 3 x 15 Seated Calf Raise 3 x 15 I am doing all of this at planet fitness so free weights aren't really an option. What exercises should I be adding in as I go along. I've only been at it for three weeks, and I am making some gains. |
Joined:
Jul 2025
Posts:
3
EE: 0% (0)
OH, USA
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Need more info. How is your heart? Is it just the excess weight and your age that is determining your workouts? I don't know much about exercise restrictions based on diabetes, and while you list reps and sets for machine workouts, and a treadmill walk, effort is a factor, so is weight. If that treadmill and machine workout is getting you into a solid zone 2 heart rate, and getting you some calorie burn and working those important joint muscles and that's all you want, then for you I would rate it a 10. But going by just your age, without having any other information, thats a pretty minimal workout. No sprints, no farmers walks, no full body movements like clean and press or heavy deadlift or squats. So it's a lot better than nothing, and only you can decide if you should or can up the volume and intensity. I'm struggling with pullups right now a year after a shoulder injury, and if I'm being honest I'm just avoiding them. So, who am I to judge? |
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Anything is better than nothing, but I'm a fan of doing fewer things better. If you can't use barbells at your gym maybe add in some bodyweight exercises and do antagonist sets with machines or weights. Pushups/Machine Rows, Pullups/Vertical Machine Press, Bodyweight Squat (just pick one kind and do it)/Leg Curls, Bodyweight Good Mornings/Leg Extensions. |
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| Ok I guess I needed to add some more info, I am just getting back into working out after 8 years. The last year has been pretty rough on my health I had a double lung PE last summer along with DVT and a portal vein clot in my liver. About the time I got back to some semblance of normal Helene hit and I hurt my back chainsawing out of the neighborhood, that had my back screwed up until around March. In January I aggravated my Achilles tendon and I’ve been dealing with that ever since. My heart however is in good shape. I work as a land surveyor in the mountains here in Asheville so I’m in ok shape, but I can do better. |
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