The Savage Resurrection

[SavageOne]

The Savage Resurrection


Re-Introduction
A lot of you know me by now, so I won't go through the standard info. It's good to be back! Feel free to stop in the journal, and I'll do my best to get to your journal!

Background

I started lifting when I was in 8th grade. I've never really had long gaps where I don't lift, so I've been at for about 11 years. During that time, I've made great progress in terms of knowledge about lifting form, nutrition, and routines. It has been a long journey thus far, but it's been fun. I am, by no means, an expert on anything in this field. I have tried many supplements, and many workout routines, and have found what works for me.

Where I'm At
I haven't been in a real gym, with free weights in nearly 9 months. Friday, February 22, will be my first workout in a real gym! I'm excited to go back to the place that I always feel at home at.

Routine

Modified Circuit Workout: Tuesday, Thursday, Saturday
All exercises are 3 sets @ 12 reps
Circuit 1:
Chest - Decline Bench Press
Bi's - Hammer Curls
Tri's - Tricep Overhead Extensions
Back/Shoulders - Delt Raises

Circuit 2:
Chest - Incline Bench Press
Bi's - Preacher Curls
Tri's - Tricep Pull-Down
Back/Shoulders - Delt Press

Circuit 3:
Legs - Squats
Calf Raises
Hamstring Curl
Leg Press

Circuit 4:
Chest - Flat Bench Press
Bi's - Seated Rows
Tri's - Kickbacks
Back/Shoulders - Bears (combination of Military press, Squat and Cleans)

Circuit 5:
Chest - Push-Ups, Drop-Sets
Triceps - Weighted Dips

The main thing with this workout is that you don't take much rest time in-between sets. Usually, we try to keep it at 45 second or less between sets. Also, no sitting while resting, stand!

The other part of my routine:

Monday, Wednesday, Friday: Cardio
~6 Miles @ an 8 minute pace.
(Can change frequently due to over-training/inflammation)

Sunday is off day!

Obviously, this is a circuit routine. I've heard a lot of assumptions regarding circuit training, including that it is for the inexperienced. To me, that's laughable. This is the routine that I use when I'm cutting down, and is the most effective routine that I've used in terms of burning calories. In addition, my overall strength has greatly increased since I've used this program. I am a huge fan of it, to say the least. I first used this program in October, 2006. After my first day, I felt sick, and knew that it was a challenge. That is what has kept me coming back.

I do often have problems with over-training. This is what I like to do, so I tend to always try to take my program to the next level. As a result, I have to deal with the following injuries at times:
Tendonitis (knees)
Plantar Fasciitis
Compartment Syndrome (not really a syndrome, just extreme inflammation in my legs)

I think I have covered everything, so I will link up my BodySpace for random information:
http://bodyspace.bodybuilding.com/SavageOne/
Now, onto the journal!

[Sandguy]

1st!

[SavageOne]

Originally Posted by Sandguy

1st!

LOL! That was fast!

Good to have you here, bro! I won't disappoint this time!

[Sandguy]

Originally Posted by SavageOne

LOL! That was fast!

Good to have you here, bro! I won't disappoint this time!

Haha, glad to be here. You didn't disappoint at all. Nice to see you're continuing journaling as well. Good luck w/ the new gym!

[MarvelComicGirl]

2nd!!!
Oh my gosh you did make a new one! *subbed*

Oooo workouts look good in your circuit training program

[Primetime24]

Big Day Tomorrow

[doindbt]

Ah so the reports of the end of Savage journalling were greatly exaggerated, eh? Woot!

I'm in, grats on the real gym and have some fun today!

[krives55]

AH!!!... I was not first this time. u guys r good.

[SavageOne]

Originally Posted by Sandguy

Haha, glad to be here. You didn't disappoint at all. Nice to see you're continuing journaling as well. Good luck w/ the new gym!

Thanks bro, I appreciate it! Can't wait to hit the gym!

Originally Posted by MarvelComicGirl

2nd!!!
Oh my gosh you did make a new one! *subbed*

Oooo workouts look good in your circuit training program

haha, after a lot of thought, I feel like I can make it around to everybody's journals, so I decided to give it a go. If it ends up being that I can't do it, then I'll have to shut this one down, but for now, it's up!

Thanks! It'll be great to get back to doing the full circuits and being able to change up the exercises! Can't wait!

Originally Posted by Primetime24

Big Day Tomorrow

Oh yeah! I've waited for this for months!

Originally Posted by mikeschick

Ah so the reports of the end of Savage journalling were greatly exaggerated, eh? Woot!

I'm in, grats on the real gym and have some fun today!

haha, I considered not doing one for a while, but finally decided I would. Hopefully it works out. It was kind of a quick decision last night, so hopefully I can keep up with everything!

Thank you, fun will be had!

Originally Posted by krives55

AH!!!... I was not first this time. u guys r good.

haha, they were fast! I was wondering if people would see it! Good to have you here bro!


I'll make it to all of your journals tonight after I get back from the gym! I had little time last night and creating this journal took most of it.

[dmangiarelli]

The Kardio Bunnay Lives! Nice bro, can't wait to see what goes down in here ...

[Cable Curling CincoUno]

The Savage Resurrection:
The Cardio Bunny has die The Cardio Bunny has risen The Cardio Bunny will come again

[daYDreAmErX]

1st page

[SavageOne]

Originally Posted by dmangiarelli

The Kardio Bunnay Lives! Nice bro, can't wait to see what goes down in here ...

Haha, I'm alive! Good to have you here bro! Should be exciting after my sleep-inspiring workouts of the past few months!

Originally Posted by Cable Curlin' CincoUno

The Savage Resurrection:
The Cardio Bunny has die The Cardio Bunny has risen The Cardio Bunny will come again

haha, exactly! I might not come back as a cardio bunnay though!

Originally Posted by daYDreAmErX

1st page

Nice! Great to have you here!


I didn't get to the gym last night! I called on my way back from work, where I stayed late, and they said they were closing late for maintenance. Normally, they're open until 11 on Friday nights, but not last night! I'm headed to the gym very soon. First workout should be posted soon!

[MarvelComicGirl]

Originally Posted by SavageOne

haha, exactly! I might not come back as a cardio bunnay though!

I didn't get to the gym last night! I called on my way back from work, where I stayed late, and they said they were closing late for maintenance. Normally, they're open until 11 on Friday nights, but not last night! I'm headed to the gym very soon. First workout should be posted soon!

No more cardio bunny? Ripped SavageOne instead? But you will always be Savage Bunny to me~! hahaha.

You still owe us that ten miles buddy hehe cant wait to see you in full weight lifting action though!

[gountilfailure0]

so savage... what supplements will u be incorperating into this ? i overtrain everyday i been doing 1 to 2 hours of cardio everyday even after a lift im so gonna lose my muscle fibras

[ryan6966]

new reader
sub'd

[SavageOne]

Originally Posted by MarvelComicGirl

No more cardio bunny? Ripped SavageOne instead? But you will always be Savage Bunny to me~! hahaha.

You still owe us that ten miles buddy hehe cant wait to see you in full weight lifting action though!

Well, I'll still be doing cardio, and quite a bit eventually, but right now, I'm shaking after the workout. It'll take a little while to be able to do cardio and lift on the same day again. I forgot how soreness feels! I'll get to the 10 miles at some point, but so much changed in the past 2 weeks. It threw everything off with the goal of 10 miles.

Originally Posted by gountilfailure0

so savage... what supplements will u be incorperating into this ? i overtrain everyday i been doing 1 to 2 hours of cardio everyday even after a lift im so gonna lose my muscle fibras

Wow bro, I haven't seen you around in forever! Hope you're doing well!

Good question too, I forgot to include it in the initial post. I've finally started a cut, so I'll be starting Ephedrine soon, along with Caffeine. Other than that,

Dymatize Elite Butter Toffee Protein
SizeOn
Beta-Alanine
Citrulline Malate
Cordygen5 (Have you tried this??? It's killer for cardio!)
Multi
NOW EGCG
Turmeric (Cardio days only)


That's it for now, once I get further along in the cut, I have some DCP and I'll pick some Lean Xtreme up when it's back in stock. BCAA's might be good for you if you aren't taking them yet. I'll probably pick some up soon. Core ABC is probably what I'll pick up.

Originally Posted by ryan6966

new reader
sub'd

Great bro, good to have you here! I'll make it to your journal soon!

[farsscf]

subbed

[SavageOne]

Originally Posted by farsscf

subbed

Yes! You made it! Now, we've just got to get you to start a journal!

[farsscf]

Originally Posted by SavageOne

Yes! You made it! Now, we've just got to get you to start a journal!

I started a bold stack yesterday I just have to start the journal, I am lazy

[SavageOne]

Originally Posted by farsscf

I started a bold stack yesterday I just have to start the journal, I am lazy

Nice! Let me know when you start it. I'm def. interested in that.

[farsscf]

Originally Posted by SavageOne

Nice! Let me know when you start it. I'm def. interested in that.

Will do! Too lazy right now to do all the fancy headings, pictures and all, lol

[SavageOne]

Originally Posted by farsscf

Will do! Too lazy right now to do all the fancy headings, pictures and all, lol

No kidding. That stuff takes forever! When I start from scratch, it usually takes a few hours to get all the info and everything in a log. Insane!

[SavageOne]

(Weight) X (Reps)

Circuit 1

Chest Fly's
30 X 12
30 X 12
30 X 12

Hammer Curls
25 X 10
25 X 10
25 X 6

Tri Kick-Backs
15 X 12
15 X 12
15 X 12

Delt Raises
55 X 12
55 X 12
55 X 10

Circuit 2

Barbell Press
65 X 12
65 X 12
65 X 10

Preacher Curls
50 X 12
50 X 12
50 X 10

Tri Extensions (over head)
40 X 12
40 X 12
40 X 12

Delt Press
65 X 12
65 X 10
65 X 6

Circuit 3

Squats
135 X 10
135 X 10
135 X 10

Lunges
20 X 10
20 X 10

Thoughts
I can't tell you how great it is to be back in a real gym! It felt amazing to be back in my element, and actually around people that are into it seriously.

That being said, let me be the first to say that my lifts are very weak. Anything that I got less than 10 reps on was a failure. I was kind of takingn educated guesses at what I should be doing, and guessed wrong a couple of times. After the first set, I was shaking pretty bad, especially my arms.

The 3rd set was cut short after I did almost half of the exercises because I couldn't walk right. I kind of hobbled to the locker room after the lunges. It hurts to sit down! I like this feeling though, I haven't had it in forever!

There will be 4 sets when all is said and done, but it'll take me some time to get back to that level. I will also be doing cardio every day, but I can't push it at the beginning. This was a shock to the body!

Seriously, it's great to be back! I've got to admit though, I was a bit nervous. This is the first time ever that I'm lifting without a partner, so it's different.

[farsscf]

Being in a gym is great, I am sure your lifts will increase quickly! I miss a good workout partner too.

[ryan6966]

good workout man
i know the first time i stepped into a real gym to workout around other people it was a rush
i still get it accutlry

i may have missed it in the into but what are your goals? just overall fitness?

[SavageOne]

Originally Posted by farsscf

Being in a gym is great, I am sure your lifts will increase quickly! I miss a good workout partner too.

I hope so! It was weird, I've retained most of my size, but everybody around me was lifting far more. Usually I don't care, but it just caught my attention today.

Seriously, a good workout partner makes the workouts so much better. They are rare and hard to find though.

Originally Posted by ryan6966

good workout man
i know the first time i stepped into a real gym to workout around other people it was a rush
i still get it accutlry

i may have missed it in the into but what are your goals? just overall fitness?

Thanks bro! I know what you mean. Out of the 11 years I've been lifting, I've been in a real gym for just over 10 years of that time. After my time away, it's like being completely new to it again. Odd feeling, for sure.

The goal right now is to cut down. I'm at 210 lbs right now, so I've got some progress to make. It's good though, I actually enjoy cutting. Gotta love the cardio!

[ryan6966]

Originally Posted by SavageOne

I hope so! It was weird, I've retained most of my size, but everybody around me was lifting far more. Usually I don't care, but it just caught my attention today.

Seriously, a good workout partner makes the workouts so much better. They are rare and hard to find though.


Thanks bro! I know what you mean. Out of the 11 years I've been lifting, I've been in a real gym for just over 10 years of that time. After my time away, it's like being completely new to it again. Odd feeling, for sure.

The goal right now is to cut down. I'm at 210 lbs right now, so I've got some progress to make. It's good though, I actually enjoy cutting. Gotta love the cardio!

i just started going to a real gym in Feb, and i find it alot easier to motivate my self than in my room with a curl bar lol im trying to cut too

[krives55]

Originally Posted by SavageOne

(Weight) X (Reps)

Circuit 1

Chest Fly's
30 X 12
30 X 12
30 X 12

Hammer Curls
25 X 10
25 X 10
25 X 6

Tri Kick-Backs
15 X 12
15 X 12
15 X 12

Delt Raises
55 X 12
55 X 12
55 X 10

Circuit 2

Barbell Press
65 X 12
65 X 12
65 X 10

Preacher Curls
50 X 12
50 X 12
50 X 10

Tri Extensions (over head)
40 X 12
40 X 12
40 X 12

Delt Press
65 X 12
65 X 10
65 X 6

Circuit 3

Squats
135 X 10
135 X 10
135 X 10

Lunges
20 X 10
20 X 10

Thoughts
I can't tell you how great it is to be back in a real gym! It felt amazing to be back in my element, and actually around people that are into it seriously.

That being said, let me be the first to say that my lifts are very weak. Anything that I got less than 10 reps on was a failure. I was kind of takingn educated guesses at what I should be doing, and guessed wrong a couple of times. After the first set, I was shaking pretty bad, especially my arms.

The 3rd set was cut short after I did almost half of the exercises because I couldn't walk right. I kind of hobbled to the locker room after the lunges. It hurts to sit down! I like this feeling though, I haven't had it in forever!

There will be 4 sets when all is said and done, but it'll take me some time to get back to that level. I will also be doing cardio every day, but I can't push it at the beginning. This was a shock to the body!

Seriously, it's great to be back! I've got to admit though, I was a bit nervous. This is the first time ever that I'm lifting without a partner, so it's different.

Loving it... KILL THE NEW GYM. I just remembered my first times in LA fitness.. wow...

[SavageOne]

Originally Posted by ryan6966

i just started going to a real gym in Feb, and i find it alot easier to motivate my self than in my room with a curl bar lol im trying to cut too

I completely believe it. The atmosphere alone is enough to motivate. Do you have a workout partner, or are you working out alone?

Nice! It is cutting season!

Originally Posted by krives55

Loving it... KILL THE NEW GYM. I just remembered my first times in LA fitness.. wow...

Thanks bro! Yeah, LA Fitness is a different atmosphere from everywhere else I've been. People seem to really dress up and everything to go there, people on their phones while they lift (I really hate that!), but it's good. I just go when it's not packed, and I can stay on the routine and not waste time.

Seriously, words can not describe how excited I am!