Gerry's Journal

[gerry6467]

I am officially been back in the Gym for the first time in a LONG time; it’s and for those of you who are wondering, yes I am swore. Been back in the gym for 2 weeks now and am getting over that initial “oh holy crap” I’m way out of shape pain.

I will be using the following supplements to add to performance and increase quality of the program I put together.

Syntrax Nector (Whey Protein)
ProLab CreaPure Creatine

Stacked:
Labrada Charge Ephedra Free
NVE Stacker 2 (I have a 6 month supply - then will have to find something else).

The Program I am following will be a 4 - Day split due to being out of town every other weekend. I will stick with this program for my first 12 weeks back in the gym. I will add, subtract, or modify it as needed or as I learn more from the boards. As well as find out what is working for my body.

Currently I am:
5’8” and 253lbs
Have made changes to my diet accordingly and will be taking in around 2000calories a day … roughly 50-60% of it is Protein.

My goal is to end up between 190 to 200 pounds and maintain that weight. I know this isn’t a simple flip of a switch and request critiquing and any advise out there.

Monday:
Morning - 35min Cardio and static stretching
Evening - Chest, Triceps, and Abs

1. Seated Machine Flies*** 1 set 12 reps
2. Dumbbell Incline Press 3 Sets 6-8 reps
3. Barbell Bench 3 sets 6-8 reps
4. Barbell Decline Bench 3 sets 6-8 reps
5. Triceps Press-down 3 sets 6-10reps
6. One-Arm Overhead Extension 3 sets 6-10reps
7. Triceps Dips 3 sets – ‘til exhausted
8. Abs (crunches, knee raises, cable pull downs)

***Used to pre-exhaust my chest as my triceps have a habit of going out before my chest

Tuesday:
Morning –35min Cardio and static stretching
Evening – Shoulders and Forearms

1. Dumbbell Shoulder Press 3 Sets 8-10reps
2. Dumbbell Upright Rows 3 Sets 8-10reps
3. Dumbbell Lateral Raises 3 Sets 8-10reps
4. Dumbbell Front Raises 3 Sets 8-10reps
5. Bent-Over Lateral Raises 3 Sets 8-10reps
6. Reverse Grip Roll Ups 3 Sets 6-8reps

Wednesday:
Morning – 35min Cardio and static stretching
Evening – Legs

1. Medicine Ball Wall Squat** 2 Sets – ‘til exhausted
2. Leg Press 3 Sets 8-10reps
3. Leg Extensions 3 Sets 8-10reps
4. Leg Curls 3 Sets 8-10reps
5. Stiff-legged Dead lifts 3 Sets 6-8reps
6. Calve Raises 3 Sets 8-10reps
7. Abs

Thursday:
Morning – 35min Cardio (low impact due to legs night before) and Stretching
Evening – Back, Biceps, and Abs

1. Dead lifts 3 Sets 6reps
2. Dumbbell Rows 3 Sets 8-10reps
3. Close Grip Pull Downs 3 Sets 8-10reps
4. Seated Rows 3 Sets 8-10reps
5. Chin Ups 2 Sets 10reps – used to stretch as well
6. Hammer Curls 2 Sets 10-12reps
7. Standing Barbell Curl 3 Sets 6-8reps
8. Incline Dumbbell Curl 3 Sets 6-8reps –stretch on the last rep
9. Preacher Curls 3 Sets – ‘til exhausted

Friday, Saturday – if I am in town or with my boys we usually do something outside.
Sunday – day of rest.

Once the 12 weeks are up I'll post before and after pictures for motivation.

[Heisman]

It's good to see another journal!

I have a few suggestions. Follow them if you wish.

On Monday, get rid of the decline bench and do leaning forward dips in their place. Then get rid of the tricep dips later on. Try doing close grip bench presses and skullcrushers instead of the pushdowns and extensions. Also, if your triceps get tired too quickly then stop going to lockout on the pressing movements. Just stop a couple of inches short. It will put more emphasis on the chest and the triceps won't tire out as quickly.

On Tuesday I would get rid of the upright rows, since they can wreak havoc on the rotator cuffs. I would also get rid of the front raises, since the military presses should take care of the front delts. You can add in some cuban rotations and static holds if you want to.

On Wednesday, and this advice must be followed, do REAL squats ass to the grass. Real squats are the ultimate movement for the legs. Then you might want to get rid of the leg press and leg extensions and do front squats instead. They will really target the quads. I would do the stiff legged deadlifts before the leg curls, since compound movements should come before the isolation movements.

On Thursday I would do pull ups instead of pulldowns and get rid of the seated rows. Then for the biceps I would only do hammer curls for a couple of sets, barbell curls for a couple of sets, and a set or two of reverse curls if you feel like you must do more.

I hope this helps, and I will be following your progress.

[gerry6467]

Journal Update ... i need to get better about up dating this.

Overview Of Accomplishments for the past week:
1. Added Approximately 20 pounds on average to lifting weight across the board. Love muscle memory.
2. Lost 4 pounds
3. Picked up Kick Boxing
4. Increased calorie intake

IF ANYONE HAS ANY SUGGESTIONS PLEASE FEEL FREE TO COMMENT.

Currently I am:
5 - 8 and 249lbs
Modified my calorie intake and it is now around 2400 which has made a difference in energy level.

Monday:
Morning - 35min Cardio - Kick Boxing and static stretching
Evening - Chest, Triceps, and Abs

Added 25 pounds accross the board.
1. Seated Machine Flies*** 1 set 12 reps
2. Dumbbell Incline Press 3 Sets 6-8 reps
3. Barbell Bench 3 sets 6-8 reps
4. Barbell Decline Bench 3 sets 6-8 reps
5. Triceps Press-down 3 sets 6-10reps
6. One-Arm Overhead Extension 3 sets 6-10reps
7. ADDED - Skull Crusher - 2 sets 6-8 reps
8. Triceps Dips 3 sets til exhausted
9. Abs (crunches, knee raises, cable pull downs)

***Used to pre-exhaust my chest as my triceps have a habit of going out before my chest

Tuesday:
Morning 35min Cardio - Kick Boxing and static stretching
Evening Shoulders and Forearms

Added 15 pounds accross the board
1. Dumbbell Shoulder Press 3 Sets 8-10reps
2. Dumbbell Upright Rows 3 Sets 8-10reps
3. Dumbbell Lateral Raises 3 Sets 8-10reps
4. Dumbbell Front Raises 3 Sets 8-10reps
5. Bent-Over Lateral Raises 3 Sets 8-10reps
6. Reverse Grip Roll Ups 3 Sets 6-8reps

Wednesday:
Morning 35min Cardio - Kick boxing and static stretching
Evening Legs

No weight increase - I have pretty big legs at the moment and would like to work on endurance strength training before moving the weight up.
1. Medicine Ball Wall Squat** 2 Sets til exhausted
2. Leg Press 3 Sets 8-10reps
3. Leg Extensions 3 Sets 8-10reps
4. Leg Curls 3 Sets 8-10reps
5. Stiff-legged Dead lifts 3 Sets 6-8reps
6. Calve Raises 3 Sets 8-10reps
7. Abs

Thursday:
Morning 35min Cardio - Kick Boxing and Stretching
Evening Back, Biceps, and Abs

No changes will post results this Friday, 3/26/04 on increased weight, gains, and modifications.
1. Dead lifts 3 Sets 6reps
2. Dumbbell Rows 3 Sets 8-10reps
3. Close Grip Pull Downs 3 Sets 8-10reps
4. Seated Rows 3 Sets 8-10reps
5. Chin Ups 2 Sets 10reps used to stretch as well
6. Hammer Curls 2 Sets 10-12reps
7. Standing Barbell Curl 3 Sets 6-8reps
8. Incline Dumbbell Curl 3 Sets 6-8reps stretch on the last rep
9. Preacher Curls 3 Sets til exhausted

[Heisman]

Did you see my previous post?

[gerry6467]

Yes I did and I took note of your suggestions however some of the changes your recommended are not yet applicable to me at the moment due to my goal and outline focus.

At 12 weeks I will change my routine - when I was active I never staid with one particular routine for more then 16 weeks. I will post the workout I will moving too ... 2 weeks prior to the change.

1. I used a modified up-right row as to do low impact on my RCs.
2. Pull-Ups = Chin Ups ... I am limited on those at the moment do to my strength. I use the pull downs to help strength my lats/back. Once I can comfortably do 4 sets of chin ups at 10reps a set I will most likely for go the Pull Downs.
3. REAL Squats - yes I like real squats but since I am returning to the gym for the first time in a long time and have only been back for a few weeks I would much rather condition my legs (right knee - injured in a football game ) specifically before submitting it to the stress involved on a squat. Plus for some genetic reason I have no problem gaining size and defination on my legs.

You have to remember this a return to the gym and conditioning routine that I had help (from this forum) developing over the past 2 weeks.

[Heisman]

Okay. I don't think that you mentioned the knee, and if you did then I missed it. Sorry. You could still do some light squats and practice the form, but it is up to you.

[gerry6467]

I have very good and controlled form - I lifted very seriously for 6 years before taking time off ... I know I need to retrain and condition the before and I do occassional grab a light set of squats as practice - usually light in weight, very slow and controlled reps.