Another way to keep motivation....

[ItalianDomenic]

Background:

Been lifting on and off for 20+ years. Battled ulcerative ****tis for 8 years. Lost many battles (lowest weight was 121 lbs), but won the war after removal of colon and having a J-pouch formed. More recently came cardiac arrhythmia that ended in having a cardiac ablation done.

Goal: 220 lbs at 8 to 10% bf

Currently: 204 lbs at ??? bf (buying calipers this week and going to start tracking)

Training Split:

Sun: Chest & Tri
Mon: Legs/Cardio
Tues: Back & Bi
Wed: Shoulders
Thur: Core/Cardio
Fri: Chest & Tri
Sat: Back & Bi

Today:

DB Bench - 4 sets - 60lbs - 10, 10, 8, 6
Incline DB Bench - 4 sets - 50lbs - 10, 10, 10, 8
DB Fly - 4 sets - 40lbs - 8, 8, 8, 6
DB Kickback - 4 sets - 40lbs - 10, 10, 10, 10
Seated DB Extension - 4 sets - 55lbs - 10, 8, 8, 6
Lying Skullcrusher - 4 sets - 60lbs - 10, 10, 10, 8
Close Grip DB Press- 4 sets - 40lbs - 8, 8, 8, 6

Intake:

Pre-Workout: GNC Protein Shake & Banana
During: On Amino Energy
Post-Workout: GNC Protein Shake, 2 slices whole wheat bread, 1tsp peanut butter
Snack: 1/2c plain oatmeal w/ 1tsp cinnamon and 1tsp peanut butter
Lunch: 2oz steak with peppers & onions, 1/2c mixed veggies, 1 med sweet potatoe
Snack: 1/2c plain oatmeal w/ 1tsp cinnamon and 1tsp peanut butter
Dinner: 6oz chicken breast, 1c spinach, 1/2c brown rice
Before Bed: GNC Casein Protein

[ItalianDomenic]

Back & Biceps

Smith Machine BO Row - 4 sets - 165 lb - 10,10,10,10 (first time hitting for reps of 10)
Smith Machine Shrug - 4 sets - 165 lb - 10,10,10,10
Smith Machine Shrug (Behind Back) - 4 sets - 165 lb - 10,10,10,10
Lat Pull Down - 4 sets - 140 lb - 10, 10, 10, 10 (first time hitting for reps of 10)
Machine Row - 4 sets - 160 lb - 10, 10, 10, 8
Cable Curl - 4 sets - 50 lb - 10, 10, 10, 10 (first time hitting for reps of 10)
Cable Curl w/ Hammer Grip - 50 lb - 10, 10, 10, 10 (first time hitting for reps of 10)
Single Arm Cable Curl - 25 lb - 10, 10, 10, 10 (first time hitting for reps of 10)
Hanging Leg Raises - Bodyweight - 8, 8, 7, 6
Elliptical - 10 min steady state & 10 min HIIT

[ItalianDomenic]

Sunday - 12/2

Chest & Triceps

Smith Machine Bench Press - 175 lbs - 4 sets - 6, 6, 5, 4
Smith Machine Decline Bench Press - 175 lbs - 4 sets - 8, 6, 6, 6
Cable Crossover (High Angle) - 35 lbs - 4 sets - 10, 10, 9, 8
Cable Crossover (Straight Angle) - 30 lbs - 4 sets - 10, 10, 10, 9
Cable Crossover (Low Angle) - 30 lbs - 4 sets - 10, 10, 9, 9
Cable Pushdown (Bar Handle) - 80 lbs - 4 sets - 8, 8, 8, 6
Cable Overhead (Rope Handle) - 65 lbs - 4 sets - 8, 8, 8, 8
Reverse Grip Pushdown - 57.5 lbs - 4 sets - 8, 8, 8, 7
Single Arm Cable Pushdown - 30 lbs - 4 sets - 10, 10, 10, 9
Chest Dip - BW - 4 sets - 15, 15, 13, 12
Push-up - BW - 4 sets - 25, 25, 25, 25

[ItalianDomenic]

Back & Biceps

Assisted Pull-Up - 50 lbs - 4 sets - 8, 8, 8, 8 (+2 reps on last 2 sets from last week)
Bent Over DB Row - 60 lbs - 4 sets - 10,10,10,10 (+2 reps on all sets from last week)
DB Deadlift - 40 lbs - 4 sets - 10, 10, 10, 10, 10 (+5 lbs from last week)
DB Pullover - 65 lbs - 4 sets - 6, 6, 6, 6 (+5 lbs from last week)
DB Shrug - 65 lbs - 4 sets - 10, 10, 10, 10 (+5 lbs from last week)
Alt. DB Curl - 45 lbs - 4 sets - 6, 6, 6, 6 (+2 reps all sets from last week)
Alt. DB Hammer Curl - 45 lbs - 10, 8, 8, 8 (+5 lbs from last week)
Rev Grip DB Concentration Curl - 25 lbs - 10, 10, 10, 10 (+2 reps from last week)
Wide-Grip Barbell Curl - 60 lbs - 10, 10, 10, 10 (+2 reps last 2 sets from last week)
EZ-Bar Curl - 60 lbs - 8, 8, 8, 8 (no improvement from last week)
Hanging Knee Raise - BW - 6, 6, 6, 6 (+1 rep all sets)
10 Min Steady State Cardio (Elliptical)
10 Min HIIT Cardio (Elliptical)

[ItalianDomenic]

Shoulders

Arnold DB Press - 4 sets - 35 lbs - 10, 10, 6, 6 (+2 reps 1st two sets)
DB Shoulder Press (seated) - 4 sets - 35 lbs - 6, 6, 6, 6 (+5 lbs)
Alt DB Side Raise - 4 sets - 25 lbs - 8, 6, 6, 6 (+5 lbs)
Bent Over DB Side Raise - 4 sets - 35 lbs - 10, 10, 8, 8 (+2 reps first 2 sets)
Alt. DB Front Raise - 4 sets - 30 lbs - 8, 8, 6, 6 (+2 reps first 2 sets)
Upright Barbell Rows - 4 sets - 95 lbs - 10, 10, 8, 8 (+2 reps first 2 sets)
Crunches - 4 sets - BW - 25, 25, 24, 22
10 Min Steady State Cardio (Elliptical)
10 Min HIIT Cardio (Elliptical)

[ItalianDomenic]

Core

Machine Hyperextension - 4 sets - 205 lbs - 10, 10, 10,10 (+30 lbs)
Back Extension - 4 sets - 20 lbs - 15, 15, 12, 12 (+20 / +5 reps 1st 2 sets / +2 reps last 2 sets)
Machine Ab Crunch - 95 lbs - 20, 20, 20, 20 (+10 lbs)
Machine Torso Rotation - 55 lbs - 10, 10, 10, 10
Ab Roller - 50 lbs - 20, 20, 20, 20 (+10 lbs / + 5 reps) -- Superset with 1 min step ups
Hanging Knee Raise - BW - 5, 5, 5, 5
Roman Chair Knee Raise - BW - 15, 15, 15, 15 -- Superset with 4 lb ball core twist
10 Min Steady State Cardio (Elliptical)
15 Min HIIT Cardio (Elliptical)

[ItalianDomenic]

Chest & Triceps

DB Bench Press - 4 sets - 65 lbs - 8, 8, 6, 6 (+5 lbs)
Incline DB Bench Press - 4 sets - 60 lbs - 6, 6, 6, 5 (+10 lbs)
Incline DB Fly - 4 sets - 40 lbs - 8, 8, 8, 8
DB Kickback - 4 sets - 45 lbs , 8, 8, 8, 6 (+5 lbs)
DB Triceps Extension (Seated) 4 sets - 55 lbs - 10, 10, 8, 8 (+2 reps all sets)
Lying Skull Crusher - 4 sets - 60 lbs - 10, 10, 10, 10
Close Grip DB Press - 4 sets - 40 lbs - 10, 10, 10, 10 (+2 reps all sets)
Hanging Knee Raise - 4 sets - BW - 8, 6, 6, 5 (+2 reps all sets) -- Superset with 1 min step ups
20 Min Steady State Cardio (Treadmill)

[ItalianDomenic]

Took 3 days off from lifting due to light wrist sprain. Just went in and did some core / cardio work.

Back & Biceps

Assisted Pull-Up - 50 lbs - 4 sets - 10, 10, 8, 8 (+2 reps 1st 2 sets)
Bent Over DB Row - 65 lbs - 4 sets - 8, 8, 8, 8 (+5 lbs)
DB Dead Lift - 45 lbs - 4 sets - 10, 10, 10, 10 (+5 lbs)
DB Pullover - 65 lbs - 4 sets - 10, 10, 10, 8 (+4 reps 1st 2 sets, +2 last set)
DB Shrug - 70 lbs - 4 sets - 8, 6, 6, 6 (+5 lbs)
Alt DB Curl - 45 lbs - 4 sets - 8, 8, 6, 6 (+2 reps 1st 2 sets)
Alt. DB Hammer Curl - 45lbs - 4 sets - 10, 10, 8, 8 (+2 reps 2nd set only)
Bar Roll - 30 lbs - 4 sets - 20, 20, 20, 18
Wrist Extension - 4 sets - 15 lbs - 10, 10, 10, 8
Knee Raises - 4 sets - BW - 10, 10, 8, 8 (Superset with step ups)

[ItalianDomenic]

Wrist feeling better....pulled right forearm muscle...fml.

Arnold DB Press - 4 sets - 40 lbs - 6, 6, 6, 5 (+5 lbs)
DB Shoulder Press - 4 sets - 35 lbs - 8, 8, 6, 6 (+2 reps 1st 2 sets)
Bent Over Side Raises (seated) - 4 sets - 35 lbs - 10, 10, 10, 10 (+2 reps last 2 sets)
Alt. DB Side Raises - 4 sets - 25 lbs - 5 reps --- right forearm pain -- 20 lbs 5 reps

Ended Workout Not to Risk Further Injury

20 min steady state Cardio - Treadmill

[ElrondHubbard]

Keep it up, Domenic! Hope you reach those goals! I notice a lot of dumbbell work. Is that your preference?

[ItalianDomenic]

Keep it up, Domenic! Hope you reach those goals! I notice a lot of dumbbell work. Is that your preference?

Thank you. The gym I have only has machines, cable machines, smith machines, and dumbbells. I don't like using machines personally. I think it weakens all the little stabilizer muscles by isolating muscles too much, so I stick with DB mostly.

[ItalianDomenic]

Rest Day

Took the full day off to try and let my right forearm heal up. Still a lot of pain when I try to extend it out fully or when gripping. If not feeling better tomorrow, then it will be a legs day tomorrow.