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GJN5002
09-14-09, 10:14 am
I'm hoping to simplify things. I have a tendency to overthink, over analyze, over research many things. I'm trying to go back to the basics and use what is tried and true. Im not going to try to "cut" or "buld" persay, more an overall recomposition. Im currently about 205 with 13-15% bf. My over all goal for the time being is to get my bodyfat down to 10% or 190lbs. Im not using the cutting tacitcs Ive used in the past like, kto, AD etc, I'm just going to lift hard and eat right and see what my body does.

Cardio every morning that its possible on recumbent bike for 30-45 minute.

Upper/Lower split 4 days a week.

Moderate carbs and fat everyday

Shooting for about 2500-2800 calories a day for now.

Alk
09-14-09, 10:37 am
This should prob get moved to the journey section, but good luck man.

sunny_max
09-14-09, 3:12 pm
I'm hoping to simplify things. I have a tendency to overthink, over analyze, over research many things. I'm trying to go back to the basics and use what is tried and true. Im not going to try to "cut" or "buld" persay, more an overall recomposition. Im currently about 205 with 13-15% bf. My over all goal for the time being is to get my bodyfat down to 10% or 190lbs. Im not using the cutting tacitcs Ive used in the past like, kto, AD etc, I'm just going to lift hard and eat right and see what my body does.

Cardio every morning that its possible on recumbent bike for 30-45 minute.

Upper/Lower split 4 days a week.

Moderate carbs and fat everyday

Shooting for about 2500-2800 calories a day for now.

thats exactly what i am doing bro....at 6.1 ....189lb and 10.9% bf i am not necessarily bulking ...just keeping my moderate carbs and fat....and high protien... like yours and working on cardio and 4 day split.......i am very interested to see where you go with this......i will be in

GJN5002
09-14-09, 10:38 pm
Deads
135
185
225
275 x 5
315 x 4
350 x 1

front squat atg
135
155 x 3
185 x 3
205 x 1

leg extent
3 sets to failure

seated calves
3 sets with 90lbs

standing
225 x 3 sets

T o m m Y
09-14-09, 10:42 pm
You doing Westside bro?

GJN5002
09-17-09, 6:43 am
You doing Westside bro?

westside for bodybuilders adaptation.

GJN5002
09-17-09, 6:47 am
so im deviating from the plan already. took day 2 off. I tweaked my back doing front squats and didnt think it was too bad until I woke up the next day. INstead of skipping the gym I did an arm workout just to get something done. it was fun, i havent doen direct arms in probably 2 months.

cg bench
s/s
db tri ext lying

behind the head seated db ext
s/s
lying side db ext

reverse grip pushdown
pyramid up and back dwn

seated hammer curls
s/s
standing db curls

concentration curls w/ o bar (back against wall)
pyramid up and back down

singlre concentration hammer curl
s/s
hammer strenght machine curl
3 sets


4 arm cable curl 2 hand positions
db curl reg and reverse 23 sets

donkey calf raise singles 4 sets

GJN5002
09-17-09, 6:47 am
6am
40 min on the bike

GJN5002
09-18-09, 12:50 pm
upper body
incline db 3x 8-10
decline bench
3 x 8-10
db lat raise 3x 10-12
incline bench front raise 3 x 8-10
hammer strenght chest supported row machine 3 x 10
pull ups 2 sets with bw
10 min sauna

back is still tweaked heading to the chiro tp make sure its ok

GJN5002
09-20-09, 7:39 pm
upper
back still teaked but feeling better legs tomorrow hopefully


hammer strength incline machine
4 sets plus rev pyramid
high cable crossover 3 sets

inverted row on msith machine
3 sets with bw
single arm cable pull down
3 sets

lateral raise machine
3 sets
bent reverse over cable crossover
3 sets

kept the weight moderate and reps somewhat high with 30 sec break betwen sets. trying to get some blood moving and not aggravate my back

did 30 min on the bike when i woke up

Pizzalamp
09-21-09, 7:00 am
well this is good u finally began a journey! im subbd!

GJN5002
09-22-09, 10:19 am
well this is good u finally began a journey! im subbd!

haha, thanks man. Im too scattered sometimes so I figured if its here I might really focus on increasing my numbers bit by bit rather than just training on instinct.

GJN5002
09-22-09, 10:22 am
Legs
back is feeling pretty good but I dont want to reinjure it so I did things that didnt involce too much lower back support.

leg press
pyramid 10 reps up to 7 plates each side then burn out teraing off 1 at a time.
slightly frustrated because I can handle more weight but my knee starts to hurt around 14 plates.

bench step ups
30lb dbs 40's 50's (knee hurt on 50's) 40's

single leg ham curl standing
1 full rep plus a half = 1
3 sets of 5

GHR on swiss ball s/s swiss ball squat until ass hits the ground w/ bw

donkey raise on hs machine

GJN5002
09-25-09, 10:44 am
Upper

Incline BP
Flat DB with twist
1 arm row
pull down on HS
seated lat raise
db clean and press
incline bench shrugs
db shrug variation
db curl
olympic bar single arm curls
dips

type-A
09-26-09, 12:34 am
Hey man Im in for the journey, nice numbers on the deads. Hope the back gets back to 100

GJN5002
09-28-09, 10:21 pm
Hey man Im in for the journey, nice numbers on the deads. Hope the back gets back to 100

thanks man. I think Im back to 100% (knock on wood)

GJN5002
09-28-09, 10:24 pm
weighted pull up with neutral grip
bb row overhand grip
incline ammer strength press from neck
cable press
lateral raise on cables
seated db shrugs
rope pull ups

15 minutes elliptical
15 minutes boxing/HIT/ab routine

10 minutes sauna

type-A
09-28-09, 11:12 pm
Nice workout man, I like the variety. btw what are rope pullups?

GJN5002
09-29-09, 10:23 am
Nice workout man, I like the variety. btw what are rope pullups?

Like a towel pull up with the rope instead. I put the pushdown (tricep) rope over the top of the power rack and try to crank out as many pull ups as I can. Burns the bi's out pretty good and also your grip.

GJN5002
09-29-09, 10:24 am
25 min recumbant bike 630am
5 minutes of stretching and abs
legs tonight

GJN5002
09-29-09, 10:31 am
Trying to follow a carb cycle set up by shelby starns but so far I dont really like it. Then again, there is nothing fun about keeping your calories in check. Im usually bulking at this point most years so I feel like I should be packing on the pounds like a pre hibernation bear. Goal is still to get weight down to 190, I'm hoping to get there before the end of the year which would give me 3 months to lose about 12 pounds.

New supp order
Vanilla iso whey
fish oil
Beta Ala9
Universal Animal Pak
Universal EAA Nitro
Universal Zma Pro

2 high carb days a week
350 carbs
220g pro
fat as low as possible

2 low carb days (non training days)
88-100g carb
260g pro
60g fat

3 mod carb days
same as low carb day only with 80 carbs split up around workout window

high carb day roughly 2300 cals
mod day 2400
low day 2000

low carb day is the hardest as it usually falls on saturday and Im at home or out and about wanting to eat things I shouldnt. Oktoberfest beer has been tempting me haha. Had a few Samuel Adams Oktoberfest last weekend, instant headache haha. Im eyeing up the jacks pumpkin ale at my local pub, must keep my will strong haha.

Pizzalamp
09-29-09, 9:05 pm
i used the tropini e book on carb cycling when i began my cut
its damn good

GJN5002
09-30-09, 11:32 am
i used the tropini e book on carb cycling when i began my cut
its damn good

I was thinking of buying that

GJN5002
09-30-09, 11:33 am
Lower

front squat
4 working sets
single leg leg press
3 sets
lying ham curl
3 sets
split squat
3 sets
bench lock out for tri
3 sets
neck raises with harness
3 sets
5 min treadmill on full incline walk on toes for 1 min then normal for 1
30 seconds each leg bounce with 10lb plate for calves

GJN5002
10-02-09, 12:00 pm
Upper

Military Press
Hang Clean
Low Cable crossovers
Decline bench
lat p/d reg grip
1 arm cable row
20 minutes of HIT cardio

screwed my chest up again. It had finally healed and was feeling good. On decline 1 did bar x 10 135x 10 185 x 5 then I did 225 for 20 and towards the end my pec was hurting. Felt like crap last night so I iced it. Today feels abit better but have some discomfort in my shoulder too. Feels like a constant cramp. Legs tonight then off for three days. hopefully IM good to go by Tuesday, I cant deal with another pec strain/tear.

Cleveland Browns Vs Cincinnatti Bengals on Sunday and I will be there. Browns are horrible but oh well, it will be a good time.

GJN5002
10-06-09, 1:24 pm
Football game was awesome even though Cleveland lost. I hadnt seen my dad and brother in a while so it was great to spend a few days catching up. Too much crap food and beer, oh well you only live once gotta enjoy life now and again.

Back at it
10/06/2009
630 am 30 min cardio
5 min static stretching

Soldier
10-06-09, 2:47 pm
Football game was awesome even though Cleveland lost. I hadnt seen my dad and brother in a while so it was great to spend a few days catching up. Too much crap food and beer, oh well you only live once gotta enjoy life now and again.

Back at it
10/06/2009
630 am 30 min cardio
5 min static stretching

Remember this: no matter how bad Cleveland is, at least you don't live near Detroit and have to put up with the Lions every weekend.

Journey looking good bro, keep it up and enjoy all the benefits that come with.

GJN5002
10-06-09, 4:03 pm
Remember this: no matter how bad Cleveland is, at least you don't live near Detroit and have to put up with the Lions every weekend.

Journey looking good bro, keep it up and enjoy all the benefits that come with.

true, atleast you guys won a game though haha.

GJN5002
10-06-09, 9:08 pm
upper
bb row rev grip
pull up with v bar over pull up bar , side to side pull ups
hammer strength lat raise
face pull
low cable cross
cable press
seated db curls
farmers hold
wrist curls
abs

10 min sauna

chest still feeling a bit off so i did some lighter movements no bb or dbs tonight.

pre/intra
5g glut
5g creatine
2g beta
amino matrix

post
eaa nitro g powder
creatine
glutamine

45 min later eggs turkey sausage

krazyassmexican
10-06-09, 9:40 pm
nice workouts g

Soldier
10-07-09, 8:59 am
true, atleast you guys won a game though haha.

Haha - I guess that means that Washington is now the worst team of all time for losing to an 0-20 team?

Sorry if it's already been mentioned, but what is HIT cardio?

GJN5002
10-07-09, 11:15 am
nice workouts g

thanks KAM


Haha - I guess that means that Washington is now the worst team of all time for losing to an 0-20 team?

Sorry if it's already been mentioned, but what is HIT cardio?

Sorry, I meant HIIT - High Intensity Interval Training. Basically just do a few minutes at a regular pace then crank it up for 1-2 minutes then back to normal, keep doing that. Keeps the body from being in a steady state and conserving calories.

GJN5002
10-07-09, 8:36 pm
back squat
hack squat lunges
GHR w/BB
leg press calf press
treadmill incline all the way up toe walks

GJN5002
10-11-09, 11:38 am
had to take it easy on back work, my bed sucks and I woke up in the middle of the night, rolled over, and pulled/pinched something in the scapula region.

arnold press s/s db bicep curl
lateral raise bb s/s spider curl
reg grip pulups s/s rope pushdown
decline lat pullover s/s incline french press
incline bench using 1and 1/2 reps
incline cable cross s/s decline pushups

type-A
10-11-09, 3:45 pm
Solid workouts in here gin man, I feel ya on the bed man mine sucks too lol. Like the supp stack also.

Pizzalamp
10-12-09, 7:09 am
had to take it easy on back work, my bed sucks and I woke up in the middle of the night, rolled over, and pulled/pinched something in the scapula region.

arnold press s/s db bicep curl
lateral raise bb s/s spider curl
reg grip pulups s/s rope pushdown
decline lat pullover s/s incline french press
incline bench using 1and 1/2 reps
incline cable cross s/s decline pushups
hope u feel better!
nice workout g

GJN5002
10-12-09, 3:18 pm
Solid workouts in here gin man, I feel ya on the bed man mine sucks too lol. Like the supp stack also.


hope u feel better!
nice workout g

thanks guys, back is back to normal..I think. I had a few oktoberfest marzens last night and hey cured me haha.

front squat
db deadlift
ham curl seated
walking lunges
5 min on full incline treadmill fast paced walk

GJN5002
10-14-09, 11:59 am
reg pullups
rope pull ups
cable row wide grip
incline db press
low cable cross
lat raise w/ db
overhead shrug s/s front raise with o bar

GJN5002
10-15-09, 1:27 pm
deadlifts
single leg leg press
db front box squats
5 min sprints

GJN5002
10-19-09, 1:24 pm
incline bb bench
cable press
db row
hs pulldown machine
rev fly
arnold press

GJN5002
10-19-09, 10:14 pm
leg press pyramid and drop set
knee kicks
GHR Barbell
swiss ball squat position balance for 30 sec
25 min incline tread mill
15 min sauna

GJN5002
10-20-09, 12:31 pm
diet as of late

training days (3) moderate card
meal 1 40g of carbs from oats
40g protein
milk

meal 2
30g protein shake
1.5oz almonds

meal 3
8oz ground turkey
cheese
mustard
greens

meal 4
same as 2

meal 5 (preworkout)
40g pro
30g carb
15g fat

post
40g dextrose
bcaa
creatine
glutamine

meal 6
fish
greens
baked potatoe sometimes

meal 7
peanut butter
milk
cottage cheese

2 days low carb (non training)
carbs as low as possible
pro 260-300g
100g fat

high carb ( 1 training day)
300 carbs
200g pro
fat as low as possible

GJN5002
10-20-09, 10:26 pm
standing OH Press
Haney Shrug
HS Shrug
Tbar
single arm cable pull down
floor press
pushups
15min cardio

GJN5002
10-22-09, 11:11 am
off day
low carb day
35 minutes cardio

GJN5002
10-22-09, 10:31 pm
back squat "box squat" onto 5 aerobic blocks (about 12 inches off the ground
rack pulls
standing single leg curls
donkey calf raise
single standing calf raise
10 min full incline treadmill

GJN5002
10-26-09, 10:40 am
tried out a new gym so I went a little crazy on the volume

Incline db
incline bb press s/s incline db fly
pull ups
cable row
tri pushdown
dips
oh seated ext
dip machine
standing ez bar curl
spider curls
ab crunch machine
15 min elliptical

forgot my pwo concoction so I downed a bunch of fat free choc milk

type-A
10-28-09, 8:15 pm
tried out a new gym so I went a little crazy on the volume



Nothing the matter with that!! some damn good workouts in here

GJN5002
10-29-09, 11:28 am
Nothing the matter with that!! some damn good workouts in here

thanks type A

GJN5002
10-29-09, 11:32 am
going back to a "normal" bb split for two weeks to shock the system then back to my upper/lower split

day 1 back/bi's
pullups
deads
pulldown wide supp grip
cable row reg grip
pull ups on assist machine 4 sets to failure

straight bar curls 3 sets
db curls 3 sets to failur
hammer curl on hs machine 4 sets to failure
(bi's done with little to no rest between sets all done in about 15 min)

been busy took 5 days off and lifted at 9pm so i was dragging but I got in

GJN5002
10-29-09, 11:17 pm
chest
flat bench
incline db press
db pull over
low cables
wrist curls
rv wrist curls
abs

1st time i benched heavier in a while. still nervous to bench after injuring my pec last year. did 275 x 5 without any problem. probably could have repped out 315 for a few but I was nervous. I havent done more than 225 for a bunch of reps in a month. goal is to get back to 350 in th enext few months

GJN5002
10-30-09, 9:54 pm
legs

front squat
flat bench step up
hack squat
lying ham curl
seated calves
single leg calf raise
donkey calf raise

GJN5002
11-03-09, 10:18 am
shoulders

shrugs
hang cleans
arnold press seated
side lat raise w/ cable s/s face pulls
front rope raise s/s medial dlet/rear delt excercise dont know name haha
oh rope ext
rev grip bench
seated dip machine
did abs between tricep excercises
15 min cardio

GJN5002
11-03-09, 10:48 pm
back

weighted pull ups suppinated grip
pendlay row
1 arm row on hs machine
inverted bb row
pullovers s/s cable row

incline hammer curl s/s preacher curl
db rev pyramid to failure 4 sets
rope curl hammer

single leg calf raise
calf jumps
10 min elliptical on toes

GJN5002
11-10-09, 10:17 am
legs

squats (high reps short rest)
single leg leg press
lying ham curl
hip adduction
abduction
calves

GJN5002
11-10-09, 10:19 am
chest

incline bench high reps
flat db
incline hs machine single arm s/s low cable cross

tri's
rev pushdown s/s reg pushdown
oh rope
dip machine

GJN5002
11-10-09, 10:20 am
shoulders

oh press
hs single arm press
smith machine side raise
standing lateral raise s/s bent over raise
lat row s/s kettlebell swings
db shrug s/s neck raises with harness

35 min cardio

GJN5002
11-12-09, 10:18 am
back

racks pulls
underhand bb row
hs seated row
hs lat pullthrough
vgrip cable pull down
single leg toe raise
donkey raise machine
30 min cardio

GJN5002
11-12-09, 10:22 am
arms

wasnt going to lift, but had the day off for veterans day and my girlfriend had to work late so I was bored.

reg grip pushdown
c/g bench smith machine
oh db ext
dip machine
db curl standing
bb curl w/ back against the wall
spider curls hammer grip

Loved having a day off in the middle of the week. Cooked all my meals, watched a few movies and relaxed cant beat it.

meal 1
protein shake w/ milk + oats
train

pwo
apple cider w/aminos and creatine

meal 2
5 eggs
3 pieces turkey bacon
tomato basil bagel

meal 3
protien shake w/milk
2cups organic shredded wheat

meal 4 1/2 lb ground turkey
spag sauce
spinach and cheese tortillini
few pieces of lebanon bologna

meal 5 (cheat oh shit)
4 home made cookies
glass of milk

meal 6
casein shake

GJN5002
11-13-09, 1:31 pm
legs

leg press - single leg 3 sets
hs v squat machine - pyramid up to heavy for 3 sets
hack squat - light for fast deep reps
tri set
split squat s/s bench step ups s/s bench jumps
stretch
10 min treadmill
10 min elliptical

GJN5002
11-14-09, 9:43 pm
chest

incline bb
floor press
decline db
flys s/s medicine ball pushups
rope pull down for abs
planks
10 min elliptical

GJN5002
11-17-09, 10:44 pm
shoulders

seated arnold press
seated db front raise
javelin press
hs lat raise machine
behind the back rope shrug
rope raise
hanf celans s/s overhead shrug

GJN5002
11-17-09, 10:45 pm
back

deads
bb row standing on bench
inverted row
push down
cable row
crunch machiie
hangning abs

GJN5002
11-20-09, 11:32 am
wed off/cardio

thursday legs

box squat
lunges
SLDL
standing ham curl
donkey calf machine
single leg toe raise

type-A
11-20-09, 10:58 pm
Nice workouts Gin, gotta ask though man, what is a javelin press? Sounds kind of awesome lol. Keep up the good work man.

GJN5002
11-20-09, 11:49 pm
Nice workouts Gin, gotta ask though man, what is a javelin press? Sounds kind of awesome lol. Keep up the good work man.

I take a pre loaded barbell, we have a weight tree with 30 -130's. Hold it perpendicular to your shoulder while standing then press it above you head like you are holding a javelin. You have to balance it while you press. You can look on T-nation for an explanation of it.

GJN5002
11-20-09, 11:52 pm
chest

incline bb
incline db press
decline bb extra slow reps
flys s/s med ball pushups
high cable cross s/s med ball push up

abs

GJN5002
11-23-09, 10:21 pm
shoulders

OH Press worked up to 155 x 5 x 2
Standing single arm db press
seated front raises
side cable raises
zelno shrug
front raise
15 min treadmill

GJN5002
11-24-09, 10:10 pm
back

deads
pull ups
db row
cable row
abs

new PR today. Did 365 x 1 on deads. Ive never been strong in this lift so I was excited.
Started using glycerol monosterate today. Felt good and full, nice pumps.

type-A
11-25-09, 12:57 am
good job on the deads man. Ive been using glycerol for the past few week and I love it too man. I supersetted shoulder presses and db lat raises yesterday and I got a painful pump with that stuff!!!

GJN5002
11-25-09, 11:14 am
good job on the deads man. Ive been using glycerol for the past few week and I love it too man. I supersetted shoulder presses and db lat raises yesterday and I got a painful pump with that stuff!!!

are you using the liquid or the monosterate? I have no idea how much to dose, I m surprised theres not more buzz around it.

GJN5002
12-05-09, 10:31 am
Check out my iron contest journal for the next couple of months, I will need all the support I can get.

http://forum.animalpak.com/showthread.php?t=28683