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Notes -
I joined a gym 2 months ago when I quit smoking. I find the endorphin rush helps replace whatever cigarettes were doing in terms of stress relief. Also I am overweight and borderline obese. I have a few symptoms of pre diabetes and a family history of diabetes.
So far so good but, the honeymoon phase is coming to a close and I am stuck in a rut- arm day, curls, benchpress, tricep pushes. Alternate days with legs back and stomach. I generally workout 5 days a week, (about 45 minutes to an hour,) and run at least one mile each time I work out. 2 miles max so far.
My question is, how do I take it to the next level? I have lost roughly 10 pounds so far but I am starting to hit a wall. I don't need to become a body builder but I fear if I cannot get past this wall that I will see diminishing returns and slowly stop being consistent. (This has happened to me in the past.) What are new exercises, weight lifting exercises to try etc? I would live to try free squats but dont have a partner and dont want to hurt myself. Does anyone have an interesting program that works for them?
We had spotters for squats but the rack was doing 99% of the spotting.
Deadlifts and power cleans are the two I'd consider adding. Both work a bunch of muscles, and cleans build explosiveness and coordination as well as strength.
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