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  1. #1
    Registered User ItalianDomenic's Avatar
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    Location: West Warwick, Rhode Island, United States
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    Back at it after back injury....

    Trying this yet again. 1st attempt had to have a cardiac ablation. This time got whacked by a forklift. Hopefully this go around lasts a little longer.

    Took 6 weeks and slowly ramped back up. Doing my major lifts in the 4 to 6 rep range and isolation in the 8 to 10 range. Trying to get my diet dialed in, but tends to be difficult as I lost my colon to ulcerative colitis so nutrient absorption is a guessing game.

    Training split:

    Sun - Back / Bi with HIIT Mon - Steady state cardio Tue - Chest / Tri Wed - Back / Bi Thu - Shoulders with HIIT Fri - Legs Sat - Chest / Tri

    Every 2 weeks I take 2 days off for rest. Hitting chest & back twice a week is the only way I see gains...otherwise I stay stagnant.

    Dec 5 : 218 lbs @ 26% BF
    Jan 10: 194 lbs @ 22% BF
    Goal : 200 lbs @ 12% BF
    I Do It Because I Can...
    I Can Because I Want To...
    I Want To Because You Said I Couldn't

    1/11/20: 194lbs / 22% BF. Goal: 200lbs / 10 - 12 % BF
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  2. #2
    Registered User ItalianDomenic's Avatar
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    Back / Bi

    BO DB Row
    50lb x 15 reps x 4 sets

    V-Bar Lat Pull Down
    100lb x 12 reps x 4 sets

    Single Arm Machine Row
    42.5lb x 10 reps x 4 sets

    Assisted Pull Up
    85lb Assist x 10 reps x 4 sets

    Db Concentration Curl
    25lb x 8 reps x 4 sets

    Incline DB Curl --- 1st time attempting. Really hit the muscle in a new way.
    20lb x 5 reps x 4 sets

    10 min HIIT : Kettle Ball Swings (30lb) x 20 reps; Knee Raises x 20 reps; Ab Side Bends (30lb) x 20 reps; rest 45 sec -- 3 sets
    I Do It Because I Can...
    I Can Because I Want To...
    I Want To Because You Said I Couldn't

    1/11/20: 194lbs / 22% BF. Goal: 200lbs / 10 - 12 % BF
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  3. #3
    Registered User ItalianDomenic's Avatar
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    Shoulders

    Seated Bar Press
    90lb x 6 reps x 4 sets (+1 rep increase)

    Seated Bar Press (Behind Neck)
    70lb x 6 reps x 4 sets

    Upright Row
    80lb x 8 reps x 3 sets; 6 reps x 1 set (+4 reps increase)

    Cable Rear Delt Fly
    10lb x 5 reps x 4 sets

    Alt DB Front Raise
    20lb x 12 reps x 4 sets (+5lb increase)

    Alt DB Side Raise
    15lb x 10 reps x 4 sets (+2 rep increase)

    15 min HIIT - Treadmill
    I Do It Because I Can...
    I Can Because I Want To...
    I Want To Because You Said I Couldn't

    1/11/20: 194lbs / 22% BF. Goal: 200lbs / 10 - 12 % BF
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  4. #4
    Registered User ItalianDomenic's Avatar
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    Legs

    Smith Machine Barbell Squat
    100lb x 10 reps x 4 sets (+10 lbs ; +2 reps -- still little twinge in lower back)

    Machine Leg Curl
    115lb x 8 reps x 4 sets (+15lbs)

    Machine Leg Extension
    115lb x 10 reps x 4 sets

    Machine Thigh Abduction
    115lb x 10 reps x 4 sets (+15lb)

    Machine Thigh Adduction
    130lb x 10 reps x 4 sets (+15lb)

    Machine Calf Press
    115lb x 15 reps x 4 sets (+15lb)

    15 min HIIT on treadmill
    I Do It Because I Can...
    I Can Because I Want To...
    I Want To Because You Said I Couldn't

    1/11/20: 194lbs / 22% BF. Goal: 200lbs / 10 - 12 % BF
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  5. #5
    Registered User ItalianDomenic's Avatar
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    Chest & Triceps

    Barbell Bench Press
    180 lb X 3 reps x 5 sets (+20 lbs)

    Incline Bench Press
    150 lb x 3 reps x 5 sets (+20 lbs)

    DB Fly
    35 lb x 10 reps x 5 sets

    DB Pullover
    50 lb x 15 reps x 5 sets (+10 lbs)

    Cable Crossover
    30 lb x 10 reps x 5 sets

    Dips
    12 reps x 5 sets

    DB Kickback
    45 lb x 10 reps x 5 sets (+5 lb)

    Seated DB Extension
    55 lb x 10 reps x 2 sets; x 8 reps x 2 sets; 6 reps x 1 set

    Cable Pushdown W/ Bar
    80 lb x 8 reps x 5 sets
    I Do It Because I Can...
    I Can Because I Want To...
    I Want To Because You Said I Couldn't

    1/11/20: 194lbs / 22% BF. Goal: 200lbs / 10 - 12 % BF
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  6. #6
    Registered User ItalianDomenic's Avatar
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    Weekly Weigh: 192lbs @ 21.4% BF (-2lbs / -.6%)

    Back & Biceps

    BO Barbell Row
    200 lb x 4 reps x 5 sets (+20 lb)

    Deadlift
    200lb x 6 reps x 5 sets (+ 2 reps)

    Machine Lat Pulldown
    160 lb x 6 reps x 5 sets (+1 rep)

    Upright Cable Row
    57.5 lb x 5 reps x 5 sets (+7.5 lb)

    Cable Row
    180 lb x 8 reps x 5 sets (+2 reps)

    DB Curl
    35 lb x 8 reps x 5 sets (+5 lb)

    DB Hammer Curl
    45 lb x 4 reps x 5 sets (+5 lb)

    EZ Bar Curl
    60 lb x 15 reps x 3 sets (Narrow grip + 3 reps) ; 60 lb x 8 reps (Wide grip + 3 reps)

    Rev Barbell Curl
    40 lb x 15 reps x 3 sets (+3 reps)

    Barbell Wrist Curl
    35 lb x 12 reps x 3 sets (+2 reps)
    Last edited by ItalianDomenic; 01-20-2020 at 04:36 AM. Reason: Added weigh in
    I Do It Because I Can...
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    I Want To Because You Said I Couldn't

    1/11/20: 194lbs / 22% BF. Goal: 200lbs / 10 - 12 % BF
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  7. #7
    Registered User ItalianDomenic's Avatar
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    30 min steady state cardio on treadmill (+10 min)
    I Do It Because I Can...
    I Can Because I Want To...
    I Want To Because You Said I Couldn't

    1/11/20: 194lbs / 22% BF. Goal: 200lbs / 10 - 12 % BF
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  8. #8
    Registered User ItalianDomenic's Avatar
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    Shoulders

    Bar Push Press (Seated)
    90lb x 8 reps x 3 sets; 90lb x 6 reps x 1 set (+2 reps on 3 sets)

    Bar Push Press Behind Neck (Seated)
    70lb x 10 reps x 1 set; 70lb x 8 reps x 2 sets; 70lb x 6 reps x 1 set (+4 reps on 1st set; +2 reps on 2nd & 3rd)

    Upright Row
    90lb x 4 reps x 4 sets (+10lb)

    Cable Rear Delt Fly
    10lb x 8 reps x 4 sets (+3 reps)

    DB Side Raise (Left Middle Delt really giving me issues)
    15lb x 12 reps x 2 sets; 15lb x 10 reps x 2 sets (+2 reps - 1st 2 sets)

    DB Front Raise
    20lb x 15 reps x 4 sets (+3 reps)

    15 min HIIT on Treadmill
    I Do It Because I Can...
    I Can Because I Want To...
    I Want To Because You Said I Couldn't

    1/11/20: 194lbs / 22% BF. Goal: 200lbs / 10 - 12 % BF
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  9. #9
    Registered User ItalianDomenic's Avatar
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    Back / Bi

    BO DB Row
    55lb x 10 reps x 4 sets (+5 lb)

    V-Bar Lat Pulldown
    120 lb x 12 reps x 2 sets; 120 lb x 10 reps x 2 sets (+20 lb)

    Single Arm Machine Row
    50 lb x 10 reps x 4 sets (+8 lbs)

    Assisted Pull-up
    85lb Assist x 12 reps x 2 sets (+2 reps); 10 reps x 1 set; 8 reps x 1 set

    DB Concentration Curl
    25lb x 12 reps x 4 sets (+4 reps)

    Incline DB Curl
    20lb x 8 reps x 2 sets (+3 reps); 20lb x 6 reps x 2 sets (+1 rep)

    15min HIIT on Treadmill
    I Do It Because I Can...
    I Can Because I Want To...
    I Want To Because You Said I Couldn't

    1/11/20: 194lbs / 22% BF. Goal: 200lbs / 10 - 12 % BF
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  10. #10
    Registered User ItalianDomenic's Avatar
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    Rough workout today. Hard time sleeping last night and it showed today.

    Chest/Tri

    Incline DB Press
    50 lb x 10 reps x 3 sets; 50 lb x 8 reps x 1 set (+10lb)

    Incline DB Press Hammer Grip
    45 lb x 8 reps x 4 sets (+5 lbs)

    Incline DB Fly
    35 lb x 12 reps x 3 sets; 35 lb x 10 reps x 1 set (+2 reps - 3 sets)

    Single Arm DB Tricep Extension
    20 lb x 12 reps x 2 sets (+4 reps); 20 lb x 10 reps x 2 sets (+2 reps)

    Skull Crusher
    50 lb x 12 reps x 1 set; 50 lb x 10 reps x 1 set; 50 lb x 8 reps x 1 set; 50 lb x 6 reps x 1 set (+10lb)

    Bodyweight Chest Dip
    15 reps (+3 reps); 13 reps (+1 rep); 12 reps (no change); 10 reps (-2 reps)
    I Do It Because I Can...
    I Can Because I Want To...
    I Want To Because You Said I Couldn't

    1/11/20: 194lbs / 22% BF. Goal: 200lbs / 10 - 12 % BF
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  11. #11
    Registered User ItalianDomenic's Avatar
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    Legs

    Squat
    130lb x 10 reps x 4 sets (+30 lb)

    Machine Leg Curl
    115 lb x 10 reps x 4 sets (+2 reps)

    Machine Leg Extension
    130 lb x 10 reps x 4 sets (+15 lbs)

    Thigh Abduction
    115 lb x 15 reps x 4 sets (+5 reps)

    Thigh Adduction
    130 lb x 12 reps x 4 sets (+2 reps)

    Calf Extension
    130 lb x 15 reps x 4 sets (+15 reps)

    20 min steady state cardio treadmill
    I Do It Because I Can...
    I Can Because I Want To...
    I Want To Because You Said I Couldn't

    1/11/20: 194lbs / 22% BF. Goal: 200lbs / 10 - 12 % BF
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  12. #12
    Registered User ItalianDomenic's Avatar
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    Chest / Tri


    Incline Bar Press
    150lb x 6 reps x 5 sets (+3 reps)

    Flat Bar Press
    180 lb x 3 reps x 5 sets

    DB Fly
    40lb x 10 reps x 5 sets (+10lb)

    DB Pullover
    55lb x 12 reps x 3 sets; 55lb x 10 reps x 3 sets (+5 lbs)

    Low Angle Cable Crossover
    30lb x 10 reps x 5 sets

    DB Kickback
    45lb x 12 reps x 2 sets; 45lb x 10 reps x 3 sets (+2 reps - 2 sets)

    Seated DB Triceps Extension
    60lb x 8 reps x 3 sets; 60lb x 6 reps x 2 sets (+5lb)

    Cable Pressdown (Rope handle)
    80lb x 8 reps x 5 sets

    15 min HIIT Treadmill 45 sec job @ 4.0mph/ 1:15 run @8.5mph
    I Do It Because I Can...
    I Can Because I Want To...
    I Want To Because You Said I Couldn't

    1/11/20: 194lbs / 22% BF. Goal: 200lbs / 10 - 12 % BF
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  13. #13
    Registered User ItalianDomenic's Avatar
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    Back/Bi (Sunday)

    Bent Over Bar Rows
    200lb x 6 reps x 5 sets (+2 reps)

    Deadlift
    210lb x 6 reps x 5 sets (+10lb)

    Machine Lat Pulldown
    160lb x 6 reps x 5 sets

    Upright Cable Row
    57.5lb x 6 reps x 5 sets (+1 rep)

    Cable Row (V-bar)
    200lb x 4 reps x 5 sets (+20lb)

    Alt DB Curl
    35lb x 8 reps x 5 sets

    EZ Bar Curl
    60lb x 15 reps x 5 sets

    Barbell Wrist Curl
    35lb x 12 reps x 5 sets

    15 min HIIT treadmill
    I Do It Because I Can...
    I Can Because I Want To...
    I Want To Because You Said I Couldn't

    1/11/20: 194lbs / 22% BF. Goal: 200lbs / 10 - 12 % BF
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  14. #14
    Registered User ItalianDomenic's Avatar
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    Took a full rest day today. Just doing steady state cardio tomorrow.

    Changing the routine slightly to lighten the load on my shoulders.
    I Do It Because I Can...
    I Can Because I Want To...
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    1/11/20: 194lbs / 22% BF. Goal: 200lbs / 10 - 12 % BF
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  15. #15
    Registered User ItalianDomenic's Avatar
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    Lost a few days due to the flu

    Legs

    Barbell Squat
    160 lb x 6 reps x 5 sets (+30lbs)

    Machine Leg Curl
    120lb x 10 reps x 4 sets; x8 reps x 1 set (+5lb)

    Machine Leg Extension
    140 lb x 10 reps x 4 sets (+10 lb)

    Machine Thigh Abduction
    130lb x 15 reps x 4 sets (+5 lbs)

    Machine Thigh Adduction
    135 lb x 15 reps x 4 sets (+5 lbs)

    Calf Extension
    145 lb x 15 reps x 4 sets (+15 lb)

    20 min HIIT on Treadmill
    I Do It Because I Can...
    I Can Because I Want To...
    I Want To Because You Said I Couldn't

    1/11/20: 194lbs / 22% BF. Goal: 200lbs / 10 - 12 % BF
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  16. #16
    Registered User ItalianDomenic's Avatar
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    Sat - Chest/Tri

    Incline Bar Press
    150lb x 6 reps x 5 sets

    Flat Bar Press
    180 lb x 3 reps x 5 sets

    DB Fly
    40lb x 10 reps x 5 sets

    DB Pullover
    55lb x 12 reps x 5 sets

    Low Angle Cable Crossover
    30lb x 10 reps x 5 sets

    DB Kickback
    45lb x 12 reps x 5 sets

    Cable Pressdown (Rope handle)
    80lb x 8 reps x 5 sets
    I Do It Because I Can...
    I Can Because I Want To...
    I Want To Because You Said I Couldn't

    1/11/20: 194lbs / 22% BF. Goal: 200lbs / 10 - 12 % BF
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  17. #17
    Registered User ItalianDomenic's Avatar
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    Back/Bi (Sunday)

    Bent Over Bar Rows
    200lb x 6 reps x 5 sets

    Deadlift
    225lb x 6 reps x 5 sets (+15lb)

    Machine Lat Pulldown
    160lb x 6 reps x 5 sets

    Upright Cable Row
    57.5lb x 6 reps x 5 sets

    Cable Row (V-bar)
    200lb x 4 reps x 5 sets

    Alt DB Curl
    35lb x 8 reps x 2 sets

    EZ Bar Curl
    60lb x 15 reps x 2 sets

    Barbell Wrist Curl
    35lb x 12 reps x 3 sets
    I Do It Because I Can...
    I Can Because I Want To...
    I Want To Because You Said I Couldn't

    1/11/20: 194lbs / 22% BF. Goal: 200lbs / 10 - 12 % BF
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  18. #18
    Registered User ItalianDomenic's Avatar
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    Cardio

    15 min Steady State on treadmill (3.5 mph @ 7 deg angle)
    15 min HIIT Treadmill 45 sec job @ 4.0mph/ 1:15 run @8.5mph
    I Do It Because I Can...
    I Can Because I Want To...
    I Want To Because You Said I Couldn't

    1/11/20: 194lbs / 22% BF. Goal: 200lbs / 10 - 12 % BF
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  19. #19
    Registered User ItalianDomenic's Avatar
    Join Date: Oct 2014
    Location: West Warwick, Rhode Island, United States
    Age: 42
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    Chest/Shoulders/Tri

    Incline DB Press
    50lb x 12 reps x 2 sets; x10 reps x 2 sets

    Incline DB Fly
    35lb x 10 reps x 4 sets

    DB Pullover
    60lb x 10 reps x 4 sets (+5lb)

    Seated DB Shoulder Press
    35 lb x 12 reps x 1 set; x10 reps x 2 sets; x8 reps x 1 set

    Bent Over Side Raise
    30lb x 10 reps x 1 set; x 8 reps x 3 sets

    DB Front Raise
    20lb x 12 reps x 4 sets (+4 reps)

    DB Side Raise
    20lb x 5 reps x 4 sets

    Seated Single Arm Tricep Extension
    20lb x 15 reps; 20lb x 12 reps; 20lb x 10 reps x 2 sets (+3 1st set)

    Chest Dip
    BW x 15 reps; x 14 reps; x 12 reps x 2 sets
    I Do It Because I Can...
    I Can Because I Want To...
    I Want To Because You Said I Couldn't

    1/11/20: 194lbs / 22% BF. Goal: 200lbs / 10 - 12 % BF
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  20. #20
    Registered User ItalianDomenic's Avatar
    Join Date: Oct 2014
    Location: West Warwick, Rhode Island, United States
    Age: 42
    Posts: 87
    Rep Power: 127
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    Changing my split...feel like I have been overtraining.

    Sunday: Back/Bi
    Monday: Rest
    Tuesday: Chest/Shoulders
    Wednesday: Core/Cardio
    Thursday: Back/Bi
    Friday: Legs/Cardio
    Saturday: Chest/Shoulders/Tri

    Back/Bi

    Bent Over DB Row
    60lb x 8 reps x 4 sets (+5lb)

    Machine V-bar Lat Pulldown
    140lb x 8 reps x 3 sets; x7 reps x 1 set (+20lb)

    Single Arm Machine Row
    60lb x 10 reps x 2 sets; x8 reps x 2 sets (+10lb)

    Assisted Pullup
    70lb assist x 10 reps x 2 sets; x8 reps x sets (-15lbs)

    DB Concentration Curl
    30lb x 8 reps x 4 sets (+5lb)

    Incline DB Curl
    20lb x 8 reps x 4 sets (no change)
    I Do It Because I Can...
    I Can Because I Want To...
    I Want To Because You Said I Couldn't

    1/11/20: 194lbs / 22% BF. Goal: 200lbs / 10 - 12 % BF
    Reply With Quote

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