G-MOs' better body journal

[314GMO]

G Mo’s better body

I’ve been reading and looking over a lot of journals on this site. Almost all are very inspiring, informative, and very motivating. I decided to start my own today. About two weeks ago, I started my cut, so I’m hoping with this online journal, pics I may post, and the encouraging comments posted by other members (hopefully), I can reach my goals.

I’m starting to shift my emphasis on certain aspects of my training in an effort to “shock” my body. Things such as cutting my rest periods from “when I feel fresh again’ to more of a structured 45-90 sec periods; developing a workout program and following to a T(usually I just go by what exercises I feel like doing that day; CARDIO-man I hate that word. I never do cardio, except for a warm-up, but I’ve never had a structured cardio program; and most importantly, NUTRITION, NUTRITION, NUTRITION!!! I’m not one to count calories, I eat pretty much what I want, (guess that’s why I have the body I have). Lately I’ve been eating a little cleaner, paying a little more attention to what I eat. I could really use a little help in this area though. (Hint, hint)

I haven’t taken my measurement in a few months, but I just had my bf checked, and that is why I’m hauling ass now. It wasn’t bad, but it was the highest it’s been since after I started working out years ago. When I first started working out, I was 185 lbs, 25-27% bf, and no strength whatsoever. After about 9 months I weighed in at 171 lbs, 12%bf. I was so jacked…..but I also thought I looked too skinny. That was Feb of 2001. By Feb
2004(which was the next time I had it checked) I had gained 35 lbs! I was 206 lbs, 14% bf. Thought I was the sh*t you hear me! After that my goal was to not drop below 200 lbs, only problem was that fire I had for the gym had died a bit, but not the fire I had for eating…so as you probably know, my weight shot up still. Got up to 215 lbs., didn’t know my bf, and didn’t want to either! I just know my belly was too big!!

So after Feb of 2004 I didn’t get my bf checked until recently. It was 17%. Now I weigh about 203-205, which isn’t bad at all, but the thing about bodybuilding is there is always room to improve. So I’ve changed my goal of staying above the 200 lb mark, and shoot for bf control. I wanna get back down to the 12% range. I would say no less than 10% but no more than 12%. My workout plan is as follows:

Day one-Chest, Tri’s
Incline dumbbell Press 5 sets:2 w/u, 3 working 8-10 reps
Decline dumbbell press 3 sets 8-10 reps
Dumbbell flys 3 sets 12-15 reps
Dips 2 sets 8-10 reps
Decline skullcrushers 2 sets 8-10 reps
Kickbacks 2 sets 8-10 reps


Day two-Back, Bi’s
Bent over row 5 sets:2 warm up, 3 working 8-10 reps
Wide grip pulldown 3 sets 8-10 reps
Machine low row 3 sets 12-15 reps
Barbell curl 2 sets 8-10 reps
Hammer curls 2 sets 8-10 reps
Reverse grip curl 2 sets 8-10 reps
Burnout set-wrist curls…one set: Olympic bar with 5’s on each side till failure


Day three- cardio, abs, focus on flexibility
20 min of interevals

Day four-Legs
Squat 5 sets:2 warmup/3 working 8-10 reps
Leg Press 4 sets 8-10 reps
Romanian deadlift 3 sets 8-10 reps
Leg extension 3 sets 8-10 reps
Leg curl 3 sets 8-10 reps
Standing Calf raise 3 sets 12-15 reps
Seated Calf raises 3 sets 12-15 reps


Day five-Shoulders, Traps
Arnold Press 5 sets 2 warmup/3 working 8-10 reps
Seated lat raises 3 sets 8-10 reps
Bent over raises 3 sets 8-10 reps
Front raise 3 sets 8-10 reps
Behind Back BB shrugs 3 sets 12-15 reps
Dumbbell shrugs 3 sets 12-51 reps

Abs get worked in usually on M-W-F separate from my workout. Most times early in the morn or before I go too bed. Stretching happens everyday a light one in the morn, but more focused in the evening. I found this latter one helps me with sleep.

if anyone sees some tweaking I can do, please let me know.....will post my diet up soon...still working on a good meal plan....

[314GMO]

In these pics Im 205 lbs...17 % bf