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71bbo455
11-23-08, 1:30 pm
Hey guys I have a little motivation for some people who might have lost a little of theirs. I am 36, a few weeks away from 37, and had shoulder surgery a few years ago. I have a very physical job and in the time since my surgery I've also gotten heavier and had 2 kids. Always found an excuse not to train consistently....I'm tired, sore, hungry, etc.

The other day a ran into an old training buddy of mine who happens to be 55 years old. A few years ago he had major back surgery and decided to lean up. He went from 245lbs with 25% body fat down to 175. Well he decided that he didn't like being small anymore. He went back to heavy, but smart training and is now back to 235 but at only 10% body fat. He's benching over 500 lbs and leg pressing over 1400 lbs. I decided at that point that if a 55 year old with major back issues can do it, then I have NO EXCUSE!!!!

I started 2 weeks ago going light and getting my technique back. Today began my journey. I'll list my stats and goals so that all my Animal Brothers can comment and keep me motivated. I hope that maybe someone else can gain something from this as I hope that I have.

Thanks,

Joe

5'10"
200 lbs
29% body fat

Goals
215 lbs by March
20% body fat by March
Ultimately will like to keep around 210 lbs with lower body fat of around 10-15% but that is a long term goal. Need to pack on some quality muscle first.

Planned Routine
Split
Day 1 Chest Biceps
Day 2 Legs
Day 3 Back Triceps
Day 4 Shoulders
Calves, Abs, Forearms, and Cardio on off days.

71bbo455
11-27-08, 12:07 pm
First off Happy Thanksgiving to all!!!

I haven't had time to update so I'll do it now.

Saturday 11/22/08 Chest and Biceps
Bench
135 x 15
155 x 8
165 x 5
175 x 3
Incline Bench
95 x 15
115 x 9
125 x 5
135 x 4
Fly
20 x 20
25 x 15
30 x10

Barbell Curls
65 x 12
70 x 10
75 x 6
80 x 4
Dumbell Curls
20 x 12
25 x 10
30 x 8
35 x 5

First day out and feels great. Going to be sore.

71bbo455
11-27-08, 12:09 pm
After the first workout chest is very sore and tight, but it feels great.

Sunday 11/23/08 Legs
Leg Ext.
50 x 15
70 x 12
80 x 10
Leg Curls
25 x 20
35 x 18
45 x 14
55 x 8
55 x 8
Lying Dumbell Curls
3 x 20
5 x 20
8 x 20
Leg Press
200 x 20
290 x 12

Legs not ready for squats yet. I can barely walk.

71bbo455
11-27-08, 12:11 pm
Thursday 11/27/08 Back and Triceps

Pull Ups Wide
6
5
5
5
3
Reverse Grip Rows
65 x 15
85 x 12
95 x 10
115 x 8
135 x 4
Reverse Hyperext.
12
12
12

Narrow Grip Bench
95 x 15
115 x 12
125 x 8
135 x 6
dips
6
6