GunnerFit's Road Back To Ripped

[GunnerFit]

Hello folks and thanks for reading! I'm a 36 y.o. former Marine with back problems who's looking to get back in shape and regain some muscle so I can live a healthier life for myself and my family. I've always enjoyed lifting weights and was involved in wrestling and football. Around age 20 I was in the shape of my life. At 6'2" I was around 210-220 and single digit body fat %. An acute back injury took me out for a while, and since then I really haven't worked out with any consistency more than a month at a time without aggravating my back injury and needing to quit. I had ballooned up to around 320 pounds.

This changed in August 2020. We bought a new house that has a great workout room, I bought tons of equipment, been working out consistently since then and eating much cleaner. I've always found more motivation to eat right when I'm exercising consistently. Now I'm around 245 lbs, looking and feeling much better than I was, but I'm looking to lean down to an acceptable body fat % while regaining some muscle. I realize doing both won't be possible as I get closer to my goal, but thus far I've been visibly gaining muscle while obviously losing a bunch of fat. I eat a high protein diet of course, and most days I'm heavier on fats than carbs as this seems to work well for my weight loss. I've been intermittent fasting about 5-6 days a week and this has worked great, but I'm not sure I'll stick with this after hitting my goal weight. I'm guessing my goal weight is around 200 lbs as I surely don't have as much muscle mass as I used to.

My previous program was Push/Pull/Legs and Abs 6-day split with HIIT and/or Muay Thai kickboxing on off days. I'm going to keep some of the HIIT, and the Muay Thai is a long-standing workout with friends that isn't going to change, otherwise I'm going to mix in some yoga/mobility/active recovery days. This workout is going to be a 7-day split focusing on supersets with antagonist muscle groups. Trying to make it suck and maximize my caloric output while taxing the muscles and making them continue growing. Here is the workout:

Chest and Biceps - Friday
1A. Dips
1B. Close Grip Chinups
2A. Underhand DB Bench
2B. Cross-body DB Curls
3A. Floor Press to Flyes - press up, super slow negative flye down
3B. Incline DB Curls - sitting on incline bench to increase ROM
Finisher: Cross-body Underhand DB Raises drop sets

Legs and Abs - Saturday
1A. OH Box Squats - hold bar overhead for difficulty and core engagement
1B. Reverse Crunches
2A. Step-ups
2B. Ex. Ball Crunches w/weighted ball
3A. Oak Tree Sidesteps w/bands
3B Box Jumps
Fin: Wall Slams burnout sets

Back and Triceps - Monday
1A. Pullups
1B. Bench Dips
2A. DB Rows
2B. OH Band Extensions
3A. Ex.Ball DB IYTs
3B. Band Pushdowns
Fin: DB Shrugs drop sets


Legs and Shoulders - Wednesday
1A. Single Leg DB RDL
1B. Band Rotator Cuff Curls
2A. Single Leg Bridges
2B. Incline DB Front Raises - sit on incline bench to increase ROM
3A. Leaning Lateral DB Raises
3B. Band Glute Kickbacks
Fin: Band Face Pulls drop sets

I'll be tracking my weight daily on one of those fancy scales that tracks body fat % and other metrics. Think that about covers it other than my pics. First one is from July 2020 before I started the push/pull/legs abs program, others are from a few days ago before starting this program. Let's get after it!

[GunnerFit]

January 1 (Day One)
Weight and BF% first thing after waking up: 246.0, 30.7%

Felt good going into the first workout yesterday, had more food pre-workout than I normally would on an intermittent fasting day as I intended this as a bit of a "re-feed" day, and I suspect this helped me get through the workout which was a tough one! I did not time my rest periods between supersets and I think I need to start doing that because this entire workout only took about 28m!

For the first few weeks I'm only doing 3 sets of everything. This will go to 4 sets in about a month, then I may add another 2 exercises to superset depending on how that's going.

Here's workout #1:

1a. Dips: BW x 10, 10, 10
1b. Close-grip chins: BW x 3, slow negatives x 4, 4 (miscalculated how hard these would be!)

2a. Underhand DB Bench: 50s x 10, 10, 10
2b. Cross-body DB Curls: 20s x 10, 10, 10

3a. Floor Press to Flyes: 50s x 10, 10, 10
3b. Incline DB Curls: 20s x 8, 8, 8

Finisher: Cross-body underhand DB Raises: 20sx10, 15sx10, 10sx12

This was brutal and I'm pretty sore today. I've never focused on the out-to-in chest motions before so my inner chest is especially tender. Biceps are moderately sore and look/feel huge today lol. I'm a big fan of this workout, although like I said I'll need to make myself rest a little longer between supersets.

About to hit workout #2 in a few hours and will post it either tonight or tomorrow morning. Peace!

[GunnerFit]

January 2nd
245.4, 30.5%

I'll post these more quickly in the future, had a wild weekend with football and family stuff. This workout went well although I don't really care for wall slams as the finisher and will be changing that next week to another large movement core exercise.

Here's workout #2, legs and abs:

1A. OH Box Squats: 75 x 6, 6, 6
1B. Reverse Crunches: 10, 8, 7

2A. Step-ups 16": 15s x 8, 8, 7
2B. Ex. Ball Crunches: 30 x 14, 14, 14

3A. Box Jumps 16": 12, 12, 10 (probably need to go higher on these)
3B. Rotating Leg Raises: 7, 6, 6 (harder than I anticipated)

Finisher: Wall slams, 15x15, 30x8, 15x15


Today (Monday) is supposed to be my third workout, back and triceps. My back is a little sore from the close-grip chins on Friday, so it's TBD if I keep the workout tonight or move it to tomorrow. Either way I'm glad to be on the new program, even though I did indulge too much this weekend and gain back a few pounds. But no sense looking in the rearview, onward!

[GunnerFit]

January 4th
250.2, 31.1% (lost discipline over the weekend with food and beer, back on track now)

My back still had a touch of soreness from the close-grip chins on Friday, so I didn't go as hard as I could have but still wanted to get in the work. I changed from DB Rows to Band Rows for logistical reasons, also I like the ROM you get with the bands. IYTs are tough; I've never tried them before and am a big fan. Overall it was a good workout and I'm a little sore today, especially in the traps.

Workout #3, Back and Triceps
1A. Pullups: BW x 5, 3, 3
1B. Bench Dips: BW x 15, 12, 12

2A. Band Rows: 30(dbl) x 10, 12, 40(dbl) x 12
2B. OH Band Extensions: 30 x 15, 40 x 14, 14

3A. Ball IYT: 8, 8, 8
3B. Band Pushdowns: 40 x 15, 15, 15

DB Shrugs drop set: 75s x 15, 50s x 15, (20s with 40 band) x 15

I've never trained with bands to this extent. It's a different feeling, definitely gives a solid burn as there's no rest. Still trying to figure out positioning on seem of these, could optimize the angles on my banded work. But I'm happy with this workout and ready for my rest day today before hitting legs and shoulders tomorrow.

Also, I woke up today at 245.4 (down 4.8 from yesterday) and 30.6%BF, so I must have been retaining water thanks to my overindulging this weekend.

[GunnerFit]

January 6th
243.6, 30.5%

This workout was another good one, certainly challenging enough but without overdoing it. My rear chain is sore today so I've been taking frequent walks hoping to aid in recovery.

Workout #4, Legs and Shoulders
1A. Single Leg RDL: 15s(DBs) x 8, 8, 8
1B. Incline DB Front Raise: 15s x 10, 12, 12

2A.Single Leg Glute Bridges: 10, 10, 10
2B. Calf Raises: 50s(DBs) x 18, 18, 18

3A. Leaning DB Side Raise: 15s x 8, 10, 10
3B. Band Glute Kickbacks: 30 x 10, 10, 10

Finisher - Band Face Pulls drop set: 40 x 12, 30 x 12, 20 x 12

Tonight I'll be doing some cardio and stretching for active recovery. This morning I was 242.6, hopefully I'll get under 240 next week. It's been over a decade since I've been this light so I'm feeling good and motivated to keep it going.

[GunnerFit]

January 8th (Start of week #2)
242.6, 30.4%

It was hard forcing myself to take the day off yesterday, but today felt good if still a touch sore in the shoulders. I anticipate this will lessen as my body gets accustomed to this program. Kept the weights consistent from week 1, tried to focus on my form, slow negatives, and hopefully gains in reps. In my previous program I realized I was putting too much emphasis on the numbers and sacrificing form, so I'm being mindful not to fall into that trap by only checking my reps from the previous workout after I've done the next one. I added a couple sets of reverse curls after my finisher as I don't want to lose the progress I made in my forearms in my previous program.

Week 2, Workout 1 (Chest and Biceps)
1A. Dips: BW x 12, 10, 10
1B.Close-grip Chins: 3, negatives x 4, 4

2A. UH DB Bench: 50s x 12, 12, 12
2B. Cross Body Curls: 20s x 12, 12, 12

3A. Floor Press to Flyes: 50s x 10, 10, 10
3B. Incline DB Curls: 20s x 10, 10, 10

Drop set, UH DB Front Raise: 20s/15s/10s x 12 each
DB Reverse Curls: 20 x 15, 15 x 15

Workout felt good and my chest is still sore today (Monday). I hit my Saturday workout as well but don't have that log with me at the moment, so I'll be adding that later tonight in addition to this evening's workout.

[GunnerFit]

January 9th
242.2, 30.3%

Got after this one early and felt good. It was much easier to control the bar on my overhead squats this week. I raised my box jumps from 16" to 20" which made a big difference and changed from wall slams to floor slams for the finisher.

Legs and Abs
1A. OH Box Squat: 75 x 7, 7, 6
1B. Reverse Crunches: 10, 10, 10

2A. Step-ups 16": 15s x 8, 8, 8
2B. Ball Crunches: 30 x 15, 15, 15

3A. Box Jumps 20": 10, 10, 10
3B. Rotating Leg Raise: 8, 7, 7

Ball Slams drop sets: 30/15/10 x 12 each

[GunnerFit]

January 11th
243.6, 30.5%

Didn't improve much from last week, but I did a good job going slow and controlling motion, lots of time under tension. I really like this workout.

Back and Triceps
1A. Pullups: 5, 4, 3
1B. Bench Dips: 15, 14, 12

2A. Band Rows: 40dbl x 12, 12, 12
2B. OH Band Ext.: 40 x 15, 15, 15

3A. Ex. Ball IYT: 8, 8, 8
3B. Band Pushdowns: 40 x 15, 15, 15

DB Shrugs drop set: 75s, 50s, 20s w/40band x 16 each

[GunnerFit]

My new resolution will be to update this more often, but I have been sticking with the routine. In fact, at the end of last week I was finally under 240 for my first-thing in the morning weigh-in. 238.8 on Friday, although I gained some back over the weekend as is typical and I think good to keep from stagnating. It's been working well thus far. I need to increase the weight on a few of these next workout. Still loving the program, feeling leaner and harder every day.

Wednesday, 1-13, Legs and Shoulders
1A. Single Leg RDL: 15s x 8, 8, 8
1B. Incl. DB Front Raise: 20s x 8, 8, 8

2A. Single Leg Glute Bridges: light band x 12, 10, 10
2B. Calf Raises: 50s x 20, 20, 20

3A. Leaning Side Raise: 15 x 12, 12, 12
3B. Band Glute Kickback: 40 x 12, 12, 12

Facepulls: 40/30/20 x 12 each drop set


Fri 1-15, Chest and Biceps
1A. Dips: 12, 12, 12
1B. CG Chins: 3, 3, 3

2A. UH DB Bench: 50s x 10, 10, 10
2B. Cr Body Curls: 25s x 10, 10, 10

3A. Floor Press to Flyes: 50s x 12, 12, 12
3B. Incl. DB Curls: 25s x 8, 8, 8

Changed Finisher to Angled DB Ext: 25/20/15 x 8/10/10


Sat 1-16, Legs and Abs
1A. OH Squat: 75 x 7, 7, 6
1B. Reverse Crunch: 12, 12, 12

2A. Step-ups 16": 20s x 6, 6, 5
2B. Ball Crunch: 30 x 15, 15, 15

3A. Rotating Leg Raise: 7, 6, 6
3B. Box Jumps 20": 10, 10, 10

Ball Slams: 30/15/10 x 15, 15, 20


My weight was back up to 245 this morning (Monday) but this is typical and I think a lot of it is water retention as I usually have a bit of a cheat day on Sunday. I'm ready to get after it today on back and triceps!

[GunnerFit]

Monday 1-18
242.0 lbs, 30.3%

Back and Triceps
1A. Pullups: 5, 4, 3
1B. Bench Dips: 15, 15, 15

2A. Band Row: 50dbl x 8, 8, 8
2B. Band OH Ext: 50 x 12, 12, 12

3A. Ball IYT: 10, 10, 10
3B. Band Pushdowns: 50 x 12, 12, 12

Shrugs dropset: 75s x 18, 50s x 15, 20 w/50 band x 15

[GunnerFit]

Wednesday 1-20
242.6, 30.3%

Legs (Pull) and Shoulders
1A. SLRDL: 20s x 8, 6, 6
1B. Incl. DB Front Raise: 20s x 10, 8, 7

2A. SL Band Bridge: heavy band x 10, 10, 10 ***going to switch these up to weighted bridges, too easy***
2B. SL Calf Raise: 9, 8, 8

3A. Leaning Side Raise: 20s x 10, 10, 10
3B. Band Glute Kickback: 50 x 12, 10, 9

Face Pull: 40/30/20 x 15 each

[GunnerFit]

Friday 1-22 Beginning of Week 4
237.8, 29.6% (coming off a long fast)

I increased the weight significantly on my floor press to flyes exercise and felt it big time, also used med balls for my angled extensions and got much better inner chest activation that way so I'll stick with this method on those. Finally broke my plateau of 3 close grip chins so it's nice to see progress in that area. Overall a good workout, still loving the program and looking good even if the weight isn't dropping as quick as it did those first 70 pounds or so.

Chest and Biceps
1A. Dips: 12, 11, 8 ***time to add some weight soon, either next week or the following***
1B. CG Chins: 4, 3, 2

2A. UHDB Bench: 50s x 10, 10, 10
2B. Cr.Body Curls: 25s x 10, 10, 10

3A. Fl. Press to Flyes: 65s x 8, 8, 8
3B. Reverse EZ Curls: 75 x 8, 8, 8 ***switched to this for equipment purposes but I like it and am going to keep it here***

Finisher: Med Ball Angled Extensions drop sets: 30 x 10, 20 x 10, 15 x 12

[GunnerFit]

Saturday 1-23
239.4, 30.3%

Legs and Abs
1A. OH Box Squat: 75 x 7, 8, 7
1B. Reverse Crunch: 12, 12, 12

2A. 16" Step ups: 20s x 7, 7, 7
2B. Ball Crunch: 30 x 18, 16, 15

3A. Rotating Leg Raise: 7, 7, 7
3B. 20" Box Jumps: 10, 12, 12

Ball slams drop set: 30 x 15, 15 x 15, 10 x 20

I'm getting better at balance on the overhead squats every week and finally figured out how to grip the bar without it sliding. I workout in my home gym and only have access to an EZ bar, no olympic bar or squat rack etc. so I just widened my grip out all the way to the plates and this helps with stability big time. I just finished this workout and my legs are rubber, time for some stretching and massage recovery. Hope you all have a great weekend!

[GunnerFit]

Monday, 1-25
241.6, 30.1%

Back and Triceps
1A. Pullups: 5, 4, 4
1B. Bench Dips: 15, 14, 10

2A. Band Row: 50dbl x 10, 10, 10
2B. OH Band Ext: 50 x 15, 15, 12

3A. Ball IYT: 10, 10, 8
3B. Iso Band Pushdown: 30dbl x 8, 6, 6

Finisher: DB Shrugs drop set 75s x 18, 50s w/50band x 16, 50s x 16

[GunnerFit]

Wednesday, 1-27
237.2, 29.6%

Legs and Shoulders
1A. SLRDL: 20s x 8, 8, 8
1B. Incl.DB Front Raise: 20s x 10, 10, 8

2A. SL Bridges: 20s x 6, 6, 6
2B. SL Calf Raises: 10, 12, 10

3A. Leaning Side Raise: 20s x 12, 10, 10
3B. Band Glute Kickback: 50 x 12, 12, 12

Finisher: Face Pulls dropset 40/30/20 x 16

I think I'm over training my shoulders and not getting in enough ab work, so going forward I'm going to switch in abs instead of shoulders on this one and add some shoulder-specific work to my other days. Loving the program and my progress thus far!

[GunnerFit]

Friday, 1-29 (Beginning of week 5, increasing to 4 sets of everything)
236.4, 29.5%

Chest and Biceps
1A. Dips: 12, 12, 10, 8
1B. CG Chins: 4, 3, 3, 2

2A. UH DB Bench: 65s x 7, 6, 6, 6
2B. Rev. EZ Curls: 75 x 9, 8, 8, 7

3A. Floor Press to Flyes: 65s x 9, 7, 7, 6
3B. Hammer Curls: 50s x 6, 6, 5, 5 (switched up due to equipment overlap)

Finisher, Angled Extensions: 30/20/15/10 x 12 each

It was a big difference in terms of overall difficulty and output, I'm still sore three days later which is unusual for me. I'm about to post Saturday morning's workout; it was a real beast since it was about 16 hours after this one ended and was leg day with the 33% increase in sets. I'm taking it to the next level and feeling good!

[GunnerFit]

Saturday, 1-30
236.4, 29.5%

Legs and Abs
1A. OH Squat: 75 x 8, 8, 8, 8
1B. Rev Crunch: 12, 12, 12, 12

2A. 16" Step-ups: 20s x 6, 6, 5, 5
2B. Ex. Ball Straight-ups: 30 x 10, 9, 8, 8 (crunches getting too easy so switched it)

3A. Rotating Leg Raise: 7, 7, 6, 6
3B. 20" Box Jumps: 10, 10, 10, 10

Finisher, Ball Slams drop set: 30 x 15, 15 x 15, 10 x 15, 30 x 10

This was the most grueling lifting workout I've had in many years and I love it. This is perhaps my favorite workout of this cycle as it helps with my mobility and functional strength so much, plus my legs are looking really good! Had a couple of cheat meals and too much beer this weekend, so the weight is back up today but I'm not worried about it and back on the wagon now!

[GunnerFit]

Monday, Feb 1
243.4, 30.5% (went a little overboard this weekend)

Back and Triceps
1A. Pullups: 5, 4, 4, 4
1B. Bench Dips: 15, 14, 12, 10

2A. Band Iso Rows: 50dbl x 12, 12, 10, 10
2B. Band OH Tri Ext: 50 x 14, 14, 12, 12

3A. Ball IYT: 10, 10, 8, 8
3B. Iso Band Pushdown: 30dbl x 8, 7, 7, 7

Finisher DB Shrugs drop set: 75 x 20, 50s w/50band x 15, 50s x 15, 75s x 9

I'm starting to reach the limits of my equipment on some of the band stuff, may need to switch out or modify some exercises going forward. Still chugging along and feeling strong, ready for today's rest day. I had lost back about 4 pounds at this morning's weigh-in; I knew the gain was mostly water weight but it's always good to see the scale do what you're hoping it does.

[GunnerFit]

Wednesday, Feb 3 (end of week 5)
237.4 ***found out my scale was way off on bf% because I had set my profile as a woman, I'm actually around 19%***

I changed this workout, switching out shoulders in favor of another ab day. My abs have been getting less work this cycle and my shoulders developed some pain that seems related to connective tissue, so I wanted to back off on them. I enjoyed the new rotation and will keep this going forward.

Legs (Pull) and Abs
1A. Single Leg RDL: 20s x 8, 8, 8, 8
1B. Ex. Ball Leg Raise: 10, 10, 10, 10

2A. SL Bridges: 20s x 6, 6, 6, 5
2B. SL Calf Raise: 10, 10, 8, 7

3A. Band Glute Kickbacks: 50 x 12, 12, 12, 12
3B. Windshield Wipers: 7, 6, 5, 5

Finisher: Ab roller x 8, Kimura situps x 12, triangle leg raises x 15, prone birddogs x 7

[GunnerFit]

Friday, Feb 5
234.6, 19% (glad I figured out my scale settings, was messing with my head thinking I was 30% lol)

Chest and Biceps
1A. Dips: 12, 12, 9, 8
1B. CG Chins: 4, 3, 2, 2

2A. UH DB Bench: 65s x 7, 7, 6, 5
2B. Rev. EZ Curl: 75 x 9, 9, 7, 6

3A. Floor Press to Flye: 65s x 7, 7, 7, 7
3B. Hammer Curls: 50s x 6, 6, 6, 6

Finisher - Angled Extension drop set: 30 x 12, 20/15/10 x 15
Cross Body DB Curl drop set: 35s x 6, 20s x 10, 15s x 10

I've missed the cross body curls the past couple of weeks and wanted to add them back; they hit the upper and outer bis in ways I don't get otherwise. Arms are looking bigger despite my overall weight continuing to drop and I finally have some development in my upper/inner chest thanks to properly targeted exercises.

[GunnerFit]

Saturday, Feb 6
240.2, 19.1%

Today I forgot to weigh in before my morning water/medicine/coffee; my wake-up weight was probably closer to 236/237. My physical therapist told me to avoid any exercises that cause lumbar lordosis, so I cut out reverse crunches in favor of plank punchouts with bands. Lower back has been relatively stable since I started losing weight, but still having significant pain especially in the mornings. All the core work I've been doing seems to shorten the duration of flare-ups which is nice and should help me stick with it better than I have in the past.

Legs (Push) and Abs
1A. OH Box Squat: 85 x 8, 6, 6, 6
1B. Ball Straight Ups: 30 x 10, 10, 8, 8

2A. 16" Step Ups: 20s x 7, 6, 6, 6
2B. Band Plank Punchouts: 20 x 8, 8, 8, 8

3A. 20" Box Jumps: 12, 12, 10, 10
3B. Rotating Leg Raise: 8, 7, 6, 6 ****Switching these out as well, causing lumbar symptoms to increase****

Finisher - Ball Slams: 30 x 20, 15, 12, 12

Looks like I need to buy a heavier slam ball as I'm doing more reps than I would like on the slams. I'd been doing the rotating leg raises from a hanging position which caused me to round my lower back, might just switch and do them on an exercise ball. That's how I do my normal leg raises and I can position the ball such that it forces me to keep the arc in my back.

[GunnerFit]

Monday, Feb 8
242.6, 19.1%

Did a little too much celebrating over the weekend with beer and food, going to get more disciplined now that the holidays and super bowl are all done. It's good knowing even when I have a "cheat weekend" I'm still only 242, and after a couple weeks of good discipline I think I'll be able to crack the 230 mark in my first-thing AM weigh-ins.

Back and Triceps
1A. Pullups: 5, 5, 4, 4
1B. Bench Dips: 15, 15, 12, 12

2A. Band Row: 50dbl x 12, 12, 12, 12
2B. OH Band Ext: 50 x 16, 15, 14, 12

3A. Ex. Ball IYT: 10, 10, 10, 8
3B. Iso Band Pushdown: 30dbl x 8, 8, 7, 8

Finisher - DB Shrugs: 75s w/50band x 15, 75s x 15, 50s w/50band x 15, 50s x 15
Band side raises: 10band to failure (probably ~20)

[GunnerFit]

Wednesday, Feb 10
239.8, 18.8%

Legs and Abs
1A. SL RDL: 20s x 8, 8, 8, 8
1B. Ex Ball Leg Raise: 10, 10, 10, 10

2A. SL Bridges: 20s x 7, 6, 6, 5
2B. SL Calf Raise: 12, 12, 12, 10

3A. Band Glute Kickback: 50 x 12, 12, 12, 12
3B. Windshield Wipers? 7, 7, 7, 7

Finisher: Ab roller x 8, Kimura sit-ups x 12, triangle crunches x 14, V-ups x 10

[GunnerFit]

Friday, Feb 12 (beginning of week 7)
236, 18.5%

Chest and Biceps
1A Dips: 14, 12, 10, 9
1B CG Chins: 4, 3, 3, 3

2A Underhand DB Bench: 65s x 6, 6, 6, 6
2B Rev EZ Curl: 75 x 10, 10, 9, 8

3A Floor Press to Flye: 65s x 8, 7, 7, 7
3B Hammer Curls: 50s x 7, 7, 6, 5

Finishers - Angled Extension: 30/20/15/10 x 14
Cross Body DB Curls: 30/20/15/10 x 7/10/10/10

I wasn't really feeling it today and some of my reps were down slightly, but not too bad and I pushed through it. Think I need to eat a little more pre-workout as today I only had a protein shake and an apple 30 minutes before and that was coming off a 20-hour fast. Definitely need more calories to optimize my output.

[GunnerFit]

Saturday, Feb 13
235.8, 18.5%

Legs and Abs
1A OH Box Squats: 85 x 8, 7, 7, 7
1B Straight Ups: 20 x 8, 7, 7, 6

2A SL Step-ups: 20s x 8, 7, 7, 6
2B Plank Punchout: 20 x 8, 8, 7, 8

3A 20" Box Jumps: 12, 12, 12, 12
3B Rotating Leg Raise: 7, 7, 7, 7

Finishers - Ball Slams: 30 x 20, 15, 15, 15
Ab roller: 8, 8, 6, 6

[GunnerFit]

Monday, Feb 15
239.6, 18.8%

Back and Triceps
1A Pullups: 7, 6, 5, 4
1B Bench Dips: 15, 14, 14, 12

2A Band Rows: 60dbl x 10, 10, 8, 8
2B Band OH Ext: 60 x 10, 8, 8, 8

3A Ball IYT: 10, 8, 8, 8
3B Iso Band Pushdown: 30dbl x 8, 8, 8, 8

Finisher - Face Pulls burnout: 30 x 15, 15, 12, 10

Had to switch up the finisher due to equipment issues. It felt really good getting 7 pullups as my recent maximum has been 5, also good that they only fell one rep each set. Nowhere near as many as I used to do, but it's nice to see some progress.

[GunnerFit]

Wednesday, Feb 17
239.4, 18.8%

Wife made some cookies last night and I overindulged on those and beer, but still glad I'm sub-240 even after that. I did my workout first thing in the morning today, which is very rare for me but it felt good. Yesterday was a much-needed off day, although I spent over an hour shoveling snow so still got in some cardio!

Legs (pull) and Abs
1A SL RDL: 20s x 10, 10, 10, 10
1B Ex Ball Leg Raise: 12, 12, 12, 12

2A SL Bridges: 20s x 7, 7, 7, 7
2B SL Calf Raise: 12, 12, 12, 12

3A Band Glute Kickbacks: 60 x 10, 8, 8, 8
3B Windshield Wipers: 8, 8, 8, 7

Finisher: Ab roller x 8, Kimura sit-ups x 12, triangle crunches x 15, V-ups x 10

I was getting frustrated about my band workouts because I'm maxing out the heaviest band (50) on a lot of exercises, then had an epiphany "hey dumbass, you can link more than one band to the handle". So now I have access to as much as 150 pounds of resistance (50 + 40 + 30 + 20 +10) and I'm glad I'll be able to continue doing some band work as I like this style of resistance and it seems easier on my joints. This is the end of week 7; next week will be the same structure then starting week 9 I'll be adding two more exercises (one superset) to each workout. Happy with my progress so far!

[GunnerFit]

Friday, Feb 19 (start of week 8)
234.8, 18.6%

Chest and Biceps
1A Dips: 15, 15, 12, 10
1B CG Chins: 5, 4, 4, 3

2A UH DB Bench: 65s x 8, 8, 7, 5
2B Rev EZ Curl: 75 x 12, 10, 10, 8

3A Fl Press to Flyes: 65s x 8, 7, 6, 7
3B Hammer Curls: 50s x 7, 6, 6, 6

Finishers - Angled Extension 30/20/15/10 x 14
CB Curls: 30 x 8, 8, 7, 6

[GunnerFit]

Saturday, Feb 20
233.4, 18.2%

Legs and Abs
1A OH Box Squat: 95 x 6, 6, 6, 5
1B Straight ups: 20 x 8, 8, 8, 8

2A 16" Step Ups: 20s x 6, 6, 6, 6
2B V-ups: 10, 10, 10, 10

3A 20" Box Jumps: 12, 12, 12, 12
3B Ex ball Rotating Leg Raise: 6, 6, 5, 5

Finishers - Ab roller x 8, Side plank rotations x 8

Cut this one a bit short as I did a circuit cardio workout a couple hours after this with another friend, got a lot of ab work in on that. I'm going to change up my schedule some this week as I'm traveling this weekend so will condense my lifting days and not lift on Saturday.

[GunnerFit]

Monday, Feb 22
238.8, 18.7%

Back and Triceps
1A Pullups: 7, 6, 5, 4
1B Bench Dips: 15, 15, 15, 12

2A Band Row: 60 X 10, 10, 10, 10
2B OH Band Ext: 60 x 12, 10, 9, 9

3A Ball IYT: 10, 10, 10, 10
3B Band Pushdown: 30dbl x 9, 9, 8, 8

Finishers - Face Pulls: 40 x 10, 30 x 12, 10, 10
Birddogs: 8, 8, 8, 8

I ended up taking off yesterday (Wednesday) as I tweaked my back at work. Going to get back at it tonight, doing what is normally Friday's workout tonight then tomorrow morning doing my Saturday legs and abs workout as I have plans this weekend. Also, today marks the beginning of week 9 so I'll be adding one more superset.