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T-GUN
11-03-08, 7:03 am
After being on this site for a few months now and reading many of your journeys I've decided to start mine. Im 34yr old, height 5'9", wgt #210, bf 15% and currently cutting. Do to many factors in the last 2 years I was out of the gym, injuries, started working nights (with 3-4 doubles a week) and trying to raise two children (and keep the wife happy) I got a little fat. Well REALLY fat is more like it. Started hitting the gym again mid August weighing in at 260lbs, knee and shoulder holding up well so far. Planning on dropping down to 190-195 and then start rebuilding. I dont rest longer then 30 seconds between sets and about 1 min between exercises with 30 min of cardio after every workout (and every morning when I wake up). No more BS intro, heres the last two days workouts:

Saturday BACK:
Pulldowns 15,12,10,10,8
Bent over Rows 12,10,8,6 (only pulled 315 for 5 so I did a double drop set w/rest pause)
1-Arm DB Rows 3 sets Run the rack 6x6
Supersetted w/ Rope Crunches 3 x 15
Seated Cable Row 12,10,8 Holding each rep for 2 sec and for 20 on last reps
Supersetted w/ Hanging leg raises 3 x 15
Deadlifts 3 x 10

Great Workout until I got to deads. Might have been to much, maybe weighted hypers next week instead.

Sunday Chest:
Incline BB 15,12,10,8,6,
Incline Flyes 12,10,8 Drop set on last
DB Bench 12,10,8,6 Forced Reps on last
Supersetted w/ Seated calf raises 4 x 15
Cable Crossovers 3 x 15 Holding each rep for 2 sec and for 20 on last reps
Supersetted w/ Standing Calf raises on smith 3 x 15
Pushups 3x1 minute sets

Another good workout, felt strong all the way through but couldve gone heavier.

sodapop
11-03-08, 8:00 am
Congratulations on dropping that 50 lbs man! I'll be following along. Looks like you've got some good workouts. Looking forward to seeing where you go with this!

T-GUN
11-05-08, 2:07 am
Was sick yesterday So I took the day off and rested up. Thankfully was able to get all my meals in. Hit the gym today before work for Arms/Shoulders. Yesterday was shoulder day but im limited to when I can go to the gym so have to make up for it today.

Barbell curls 15,12,10,8 drop set on last Supersetted with:
Tricep Pushdowns, 15,12,10,8 drop set on last
Dumbbell Curls run the rack 4 sets 6x6 Supersetted with:
Skullcrushers 12,10,8,6 Negative Failure on 8 and 6
Macine Preachers 15,12,10 Hold 2 secs each rep and 20 on last Supersetted with:
Weighted Dips 3 sets to failure, Positive failures with partner

Barbell Press 15,12,10,10,8 Rocky Style
Side laterals 15,12,10,8 Double Drop set on last Supersetted with
Bent over Rear Laterals 15,12,10,8 double drop set on last
DB Shrugs 4 x 12 Supersetted with
Seated Calf Raises 4 x 15

For being sick yesterday had a killer workout today but was so drained I passed on the Cardio. Personal note....Dont combine shoulder day and arm day ever again.

sodapop
11-05-08, 7:33 am
Was sick yesterday So I took the day off and rested up. Thankfully was able to get all my meals in. Hit the gym today before work for Arms/Shoulders. Yesterday was shoulder day but im limited to when I can go to the gym so have to make up for it today.

Barbell curls 15,12,10,8 drop set on last Supersetted with:
Tricep Pushdowns, 15,12,10,8 drop set on last
Dumbbell Curls run the rack 4 sets 6x6 Supersetted with:
Skullcrushers 12,10,8,6 Negative Failure on 8 and 6
Macine Preachers 15,12,10 Hold 2 secs each rep and 20 on last Supersetted with:
Weighted Dips 3 sets to failure, Positive failures with partner

Barbell Press 15,12,10,10,8 Rocky Style
Side laterals 15,12,10,8 Double Drop set on last Supersetted with
Bent over Rear Laterals 15,12,10,8 double drop set on last
DB Shrugs 4 x 12 Supersetted with
Seated Calf Raises 4 x 15

For being sick yesterday had a killer workout today but was so drained I passed on the Cardio. Personal note....Dont combine shoulder day and arm day ever again.

Looks hectic man. I bet you got a hell of a workout outta that. Where'd the calf raises come from? :P

T-GUN
11-05-08, 8:27 am
Can barely lift my arms, good thing I didnt have to go hands on with any inmates tonight. Was still a little sick and didnt feel like doing abs so I threw in the calf raises, wouldve done another 4 sets standing or on the sled but something felt off on my left calf. I hurt it the other week and didnt want to push it especially since I got legs tomorrow.

T-GUN
11-06-08, 2:15 am
Leg Day. Went with Circuits today, 5 sets of 5 exercises, 10 reps each. total 250 reps in 25 minutes.

5 Circuits of:
Squats
Leg Press
Leg Extensions
Lying Leg Curls
Stiff leg Deads

4 x 15 Rope Crunches Supersetted with/
4 x 15 Side Bends

No Cardio today cause my legs are toast! I tried but it wasnt going to happen. Good thing I can sit on my ass all night cause I dont think I could run anywhere. Its also my Friday, Weekend carb up and its my daughters 4th B-day.. Cake and ice cream!

T-GUN
11-09-08, 10:14 am
Long weekend, tons of food though :) Felt a little bloated the day after my daughters party, too much pizza cake and ice cream im thinking. Got up and went for a 2 mile run, first time since july so i took it easy 20min. Since Scottsdale pd has a hiring freeze right now I will be staying here in WA so Im gonna test here for the local departments just in case they do not start hiring again soon. Diet has changed a little. taking nitro prior to my run, only other carbs are coming pre and post workout. Will still do carb ups mid week on my day off and 1 day on the weekend.

Back today:
Pulldowns 15,12,10,8,6
Bent over row 12,10,8,6 partial reps (correction from last week was 225 not
315 that was my deads) Pulled 225 this week 8 times on final plus a few partials, last
week only 5.
1 arm DB rows 6x6x6 run the rack
Machine rows 12,10,8 negative reps
Weighted hypers 3 x 12

Machine Crunches 4 x 15
Hanging leg raises to side 4 x 12

all in all a solid workout, felt good from start to finish. 15 min heavy bag work, 10 min ground work. Since im running when I wake gonna start adding hand to hand work in after lifting. Cya tomorrow.

T-GUN
11-11-08, 6:31 pm
Worked a few doubles so havent had time to post. Weighed in today at 204, 9-12 lbs to go.
OK Back was sunday morning and I hit chest before work Sunday night.

Incline Flyes 12,10,8,6
Incline DB Press 12,8,6,6 Partial reps on end
Flat DB Press 12,8,6 Drop set on last
SS w/ Seated Calf Raises 4 x 15
Cable crosssovers 2 x 12 hold 2 secs, hold last for 20
SS W/ Standing calf raises 4 x 15

30 min bag work.

Great Pump all weights were up, really feeling the Pump and M-Stack. Had 1 problem though, had trouble getting started on my last two sets on incline press. Once I got the weight up I had no trouble getting the weight up.

Monday Night Shoulders

Clean and Press 12,10,8,6 another 8 with push presses
Dumbell Press 10,8,6
Side Laterals 12,10,8,6 drop set, at failure did partials
Rear cable laterals 10,8,6
BB shrugs 4 x 12
Hanging leg raises 4 x 12
DB Shrugs 4 x 12
Rope Crunches 4 x 12

30 min treadmill
Shoulders are burning but wasnt heavy enough, had to add reps to all sets cause I wasnt failing in the range. Actually all week I had to add reps.