Fireman139 - Shapin' Up

[Fireman139]

Alright I've been browsing this forum for over a month now and have decided to start a journal of my own. Reason for this is a little motivation and also in hopes to recieve some advice by fellow viewers.

First off I have been working out for approx. 1 month now just preparing the muscles for a regular intense workout. Main goal is to increase strength and cut up some. I am 6' and weigh 200 with 22.2% BF (according to the scale). For supplements I take creatine, protein, and L-Glutamine. Also before each work out I drink 9.5 of Dymatized Liquid Speed (energy and fat burner drink)

I work shift work as a firefighter so I dont do ceratin exercises on certain days. But my workout schedule is as followed.

Day 1- Shoulders
Day 2- Chest/Triceps
Day 3- Rest
Day 4- Back/Bi's
Day 5- Legs
Day 6- Shoulder
Day 7- Rest and so on.

Today- Shoulders

Military Press DB- 1x12@30, 1X12@35, 1x10@40, 1x8@45
Upright Rows- 1x12@60, 1x12@80, 1x10@90, 1x8@100
Shrugs DB- 1x12@50, 1x12@55, 1x12@60
Standing Side Laterals DB - 1x12@15, 1x12@15, 1x20@20
Reverse Flyes- 1x12@75, 1x12@82.5, 1x12@100

20 minute Run on treadmill @ 7.2 MPH
15 Minute Ab class

[Fireman139]

Chest/Tri Day

Barbell Bench- 1x12@105, 1x10@135, 1x8@145, 1x6@155
Incline Dumbell Bench- 1x12@35, 1x10@40, 1x10@45, 1x8@50
Bent-Arm Dumbell Pullover - 1x12@40, 1x12@45, 1x12@50
Cable Crossovers- 1x12@40, 1x12@50, 1x12@60
Fly Machine- 1x15@100, 1x15@112.5, 1x12@125
Tricep Pulldowns- 1x10@40, 1x10@40, 1x10@40
Overhead Extensions- 1x10@50, 1x10@60, 1x10@60
20 minute run on treadmill @ 7.2mph
Abs

[Fireman139]

Also after workout:

Weight- 195.8
BF% - 22.1%
BW%- 54.4%

[Fireman139]

Back/Bi's

Seated Cable Row- 1x15@90, 1x15@100, 1x15@110, 1x15@120
Lat Pulldown Front- 1x12@110, 1x12@120, 1x10@130, 1x8@140
Close grip Pulldown Front- 1x15@90, 1x12@100, 1x10@110, 1x10@120
Hammer Curls - 1x12@25, 1x12@30, 1x10@35, 1x8@40
Standing Barbell Curls- 1x15@30, 1x15@30, 1x15@40
incline dUMBELL Curls- 1x10@20, 1x10@20, 1x20@20
20 min Run on Treadmill @ 7.2mph
Abs

[Fireman139]

Legs

Squats- 1x12@135, 1x12@155, 1x12@175, 1x5@195
Leg Extensions- 1x12@50, 1x12@60, 1x12@70, 1x10@80
Lunges w/dumbell- 1x12@15, 1x12@15, 1x12@15, 1x12@15
LEg Curls- 1x12@65, 1x12@80, 1x12@95, 1x12@110
Standing Calf Raises- 1x12@80, 1x12@80, 1x12@80, 1x12@80
10min Eliptical MAchine

[Fireman139]

Also after workout:

Weight- 192.4 lbs
BF%- 20.7%
BW%- 55.4

[Fireman139]

Shoulders

Military Press DB- 1x20@30, 1x15@35, 1x12@40, 1x10@45
Standing Side Lat Raises DB- 1x20@15, 1x12@20, 1x10@20, 1x4@25
Standing Upright Rows- 1x20@65, 1x15@75, 1x12@85, 1x9@95
Reverse Flies- 1x20@87.5, 1x15@100, 1x15@100
Front LAt Raises DB- 1x15@15, 1X15@20, 1x12@25, 1x8@35
Barbell Shrugs- 1x15@135, 1x15@135, 1x15@135
15Min run on treadmill at 7.2mph

[Fireman139]

Todays Meal

Breakfast- 6 Egg Omlet (whites only)
1 cup of oatmeal
10oz protein shake

Lunch-

2 8oz chicken breast
Green Beans
Brown Rice
10oz Protein Shake

Snack-

1 cup of oatmeal

Another snack-

1 cup of oatmeal

Dinner-

2 8oz chicken breast
Brown Rice
Green Beans

Snack-

1 cup of oatmeal

[Fireman139]

also have a question for anyone who reads my post. I am looking for an energy booster before workouts, ppl have recommended no- xplode any comments on that. Also as of now I take Optimum Nutrition Protein, Muscle Tech Creatine and AST Glutamine. Are there any other suggestions on what else i should take.