Gettin Swole! One day at a time.

[Sup3rB3ast]

I have always kept track of progress in own journal. I'm switching to the forums here, hoping for some input and extra motivation. So let's get started.

BACKGROUND:
I have worked out since high school. I played college football at Union college in Barbourville, KY. I had a knee surgery and lost a huge amount of weight and progress. A year later I could no longer continue to play because of the knee and other injuries, which brings us to the present. I was pretty consistent in the fall, although since November I have missed ALOT of workouts because of work, school, and wedding planning. Maybe around 2 workouts a week (usually weekends), along with a ****ty diet. Now I am getting a change of schedule with school and work, which should give me some more consistency in the gym.

GOALS:
Right now I just want to increase my consistency first. When I get more consistent in the gym in the next few weeks I will begin adding cardio, and finally cutting calories in my diet.

DIET:
The first few weeks of this journal I will not be on any specific diet. Not going crazy, hopefully. Then after I start adding cardio for a couple weeks I will begin cutting some calories and keeping track of calories.

SPLIT:
My split is going to be 4 days with rest either after the 2nd day or after the 4th day or both depending on my schedule.
1. Chest
2. Back
3. Shoulders
4. Legs
I might even throw in a light Arms workout the day after legs if I have extra time and feel fresh.

[Sup3rB3ast]

To start things off I've not worked out since Thursday. Somehow I have tweeked my shoulder and it is feeling awkward. Not "doctor painful" but really sore.

I have overtime at work (I work for immigration) and dont get off till 8. I'm hoping to grab a bite to eat, then get my Back workout in tonight.

Regardless of if I get my workout in tonight, I have some time in the morning so I'll either be doing the back workout or legs depending on tonight.

[Sup3rB3ast]

Did a quick back workout tonight. Feelin pretty swole haha. Very slow reps, all one minute breaks in between.

Wide grip pullups
4 sets of 8
Close grip pullup
3 sets of 8
Bent rows
135x8x4
One arm dumbbell row
40x8x4

**135x8x4 means 135 pounds x 8 reps x 4 sets

[Sup3rB3ast]

Ate some junk last night and junk this morning. I did end up with some pb&j for lunch though.

I planned to hit some legs this morning, but didnt have as much free time as I expected. Im probably going to go out for dinner tonight then do some legs when I get back. Probably some light squats followed by lunges, SLDLs, and calf raises.