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  1. #1
    M&S Elite Member OneGun's Avatar
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    Default OneGun's Journal

    As mentioned in my other (and first and only other) thread in the Introduction forum, I've been off the wagon for a couple years. I'm at 195 lbs right now with about a 34" waist. I'm not sure of my B/F% nor do I care to check it at the moment. I want to get down around 175 lbs, 33" waist, and get my 5rm on bench back to 225 & take it from there.


    Chest

    Bench Press

    1. 95 x 10
    2. 115 x 8
    3. 135 x 8
    4. 155 x 8
    5. 160 x 4

    * Pathetic... I know... in time...

    Incline Dumbell Press

    1. 40s x 8
    2. 45s x 8
    3. 50s x 8
    4. 55s x 5

    Incline Dumbell Flys

    1. 20s x 10
    2. 25s x 10
    3. 25s x 10
    4. 25s x 8

    Tricep Pushdown (cable/rope grip)

    1. 50 x 10
    2. 57.5 x 10
    3. 57.5 x 7
    4. 50 x 7

    Rear Delt Fly (dumbells)

    1. 25s x 12
    2. 30s x 12
    3. 30s x 12
    4. 30s x 10
    Last edited by OneGun; 01-30-2015 at 09:54 PM.

  2. #2
    Moderator Scrutiny's Avatar
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    Nice work with creating a training journal.

    All the best
    Consistency is the key

  3. #3
    M&S Elite Member CJH0909's Avatar
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    Good start your workout looks good and solid.


    RESULTS TAKE EFFORT AND DEDICATION. IF YOU DON'T HAVE PROPER EXERCISE AND NUTRITION HABITS, SUPPLEMENTS WON'T DO ANYTHING FOR YOU.......

  4. #4
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    This is great... Another journal I can follow from the beginning! Will be watching and following the progress; have you set yourself any time goals for the 5RM bench at 225?
    Nec Aspera Terrent

  5. #5
    M&S Elite Member OneGun's Avatar
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    Quote Originally Posted by EnglishGent View Post
    <snip> have you set yourself any time goals for the 5RM bench at 225?
    Hey English,

    I actually hadn't thought of that. In the past, I never really placed a time line on my lifting goals, so I don't even have any historical data I can use to provide an estimate here. However, I'm lucky in that I seem to have pretty good muscle memory (or at least I used to). I'd say if things go well, a reasonable expectation for the 225 5RM would be the middle/end of summer. Of course, I'd like that to come a little quicker, but somewhere in the July/August area would be nice.

    Thanks everyone for the encouragement!

  6. #6
    M&S Elite Member OneGun's Avatar
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    Weigh in: 190.5 lbs

    Cardio

    Run (outdoor)

    1.17 miles/10:51

    That's all the training for today; it's an off day from the gym. I may do a session of legs tomorrow, but depending on how I feel, leg day may be postponed until Friday for the sake of recovery.
    Last edited by OneGun; 02-10-2015 at 10:04 PM.

  7. #7
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    Quote Originally Posted by OneGun View Post
    Cardio

    Run (outdoor)

    1.17 miles/10:51

    ...The run, obviously, isn't impressive nor will it be for any length of time. ....
    At least you got outside and pounded the road; Kudos for that mate!
    Nec Aspera Terrent

  8. #8
    M&S Elite Member OneGun's Avatar
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    Quote Originally Posted by EnglishGent View Post
    At least you got outside and pounded the road; Kudos for that mate!
    Thanks man! Honestly, I try not to be a running snob, but I get no satisfaction from treadmill running; it just isn't real to me. If I'm going to exert the energy to do high intensity cardio like running, I like to have the practical knowledge of actually knowing how far I can run. You never know when you might have to run your arse off for whatever reason!

  9. #9
    M&S Elite Member OneGun's Avatar
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    Legs

    Squat

    1. 95 x 8
    2. 135 x 8
    3. 155 x 8
    4. 185 x 8
    5. 205 x 8
    6. 210 x 5


    Leg Extension

    1. 85 x 12
    2. 100 x 12
    3. 115 x 12
    4. 130 x 10

    Leg Curl

    1. 65 x 10
    2. 80 x 7
    3. 65 x 9
    4. 65 x 8

    Calf Raise (machine)

    1. 100 x 12
    2. 110 x 12
    3. 120 x 12
    4. 130 x 12

    Overall, this was a good session.
    Last edited by OneGun; 02-10-2015 at 10:05 PM.

  10. #10
    M&S Elite Member OneGun's Avatar
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    I ran this morning and my legs felt like they were made of stone. Plus it was cold as hell. I got through it though, miserable as it was.

    Cardio (fasted)

    Run (outdoor)

    1.21 miles/10:37

    That was in the morning. In the afternoon, it was...

    Shoulders


    Miltary Press

    1. 65 x 8
    2. 85 x 10
    3. 95 x 8
    4. 105 x 8
    5. 110 x 6
    6. 110 x 5

    Upright Row

    1. 45 x 10
    2. 65 x 10
    3. 75 x 10
    4. 75 x 8

    * I use a curling bar for upright rows.

    Lateral Raise

    1. 20s x 8
    2. 20s x 8
    3. 20s x 7
    4. 15s x 10

    Rear Delt Fly

    1. 20s x 12
    2. 25s x 12
    3. 25s x 12
    4. 25s x 12


    Got the ball kinda rolling now. I need to stick with it and get a couple months under my belt and take it from there.
    Last edited by OneGun; 02-10-2015 at 10:07 PM.

  11. #11
    M&S Elite Member OneGun's Avatar
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    Weigh In (a.m.): 189 lbs (-1 from start)

    Down one pound.

    Back

    Deadlift

    1. 135 x 8
    2. 155 x 8
    3. 185 x 8
    4. 225 x 8
    5. 245 x 8
    6. 255 x 7

    T-Bar Row (chest supported)

    1. 70 x 8
    2. 75 x 8
    3. 80 x 7
    4. 80 x 6

    Vertical Row (machine/pulley/close grip)

    1. 85 x 10
    2. 100 x 10
    3. 120 x 8
    4. 120 x 8

    Barbell Shrug

    1. 185 x 10
    2. 225 x 10
    3. 245 x 8
    4. 245 x 8

    Good overall session, but my energy was pretty tapped out after the DL's.
    Last edited by OneGun; 02-10-2015 at 10:09 PM.

  12. #12
    M&S Elite Member OneGun's Avatar
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    Cardio

    Run (outdoor)

    1.16 miles / 10:41

    Arms


    Standing Curl (curling bar)

    1. 55 x 10
    2. 65 x 9
    3. 55 x 6

    Standing Curl (straight bar)

    1. 45 x 8
    2. 45 x 9

    Concentration Curl

    1. 20s x 4 ea
    2. 15s x 7 ea

    Skull Crusher

    1. 35 x 12
    2. 45 x 12
    3. 55 x 9
    4. 55 x 5

    Tricep Push Down (machine/pulley w/rope grip)

    1. 42.5 x 12
    2. 50 x 12
    3. 57x5 x 7
    4. 50 x 9
    Last edited by OneGun; 02-10-2015 at 10:10 PM.

  13. #13
    Coming Up The Ranks MisterDMC's Avatar
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    Good log so far, keep up the good work.

    Definetly interesting watching from the beginning. I'm also not much of a runner, but I try.

  14. #14
    M&S Elite Member OneGun's Avatar
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    Legs


    Squats

    1. 95 x 10
    2. 135 x 8
    3. 155 x 8
    4. 185 x 6
    5. 215 x 5
    6. 220 x 2

    Leg Extension

    1. 85 x 12
    2. 100 x 12
    3. 130 x 12
    4. 145 x 12

    SLDL

    1. 95 x 10
    2. 115 x 10
    3. 135 x 10
    4. 145 x 10

    Calf Raise (machine)

    1. 110 x 13
    2. 120 x 13
    3. 130 x 13
    4. 140 x 13
    Last edited by OneGun; 02-10-2015 at 10:10 PM.

  15. #15
    M&S Elite Member OneGun's Avatar
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    Cardio

    Run (outdoor)

    * Fasted

    1.16 miles / 10:34
    Last edited by OneGun; 02-10-2015 at 10:11 PM.

  16. #16
    M&S Elite Member OneGun's Avatar
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    Weigh In (a.m.): 186.5 lbs. (- 4 from start)


    Chest


    Bench

    1. 95 x 8
    2. 135 x 6
    3. 155 x 6
    4. 175 x 6
    5. 185 x 3

    Incline Dumbell Press

    1. 45s x 8
    2. 55s x 8
    3. 60s x 8
    4. 65s x 4

    Incline Dumbell Fly

    1. 20s x 10
    2. 25s x 9 (lil too heavy/lost good form)
    3. 20s x 10
    4. 20s x 10

    Cable Crossover

    1. 50 x 10
    2. 40 x 10
    3. 40 x 9
    4. 40 x 10
    Last edited by OneGun; 02-10-2015 at 10:12 PM.

  17. #17
    M&S Elite Member OneGun's Avatar
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    Back

    Deadlift

    1. 135 x 8
    2. 155 x 8
    3. 185 x 8
    4. 235 x 8
    5. 255 x 8
    6. 275 x 5

    Vertical Row (machine/pulley/wide grip)

    1. 70 x 12
    2. 100 x 10
    3. 120 x 8
    4. 120 x 7

    Horizontal Row (T-Bar Row/Chest Supported)

    1. 75 x 8
    2. 80 x 8
    3. 82.5 x 8
    4. 85 x 8

    Barbell Shrug

    1. 185 x 10
    2. 225 x 10
    3. 245 x 12
    4. 255 x 10
    Last edited by OneGun; 02-10-2015 at 10:13 PM.

  18. #18
    M&S Elite Member OneGun's Avatar
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    Arms


    Standing Curl (EZ Bar)

    1. 55 x 10
    2. 65 x 10
    3. 65 x 5

    Standing Curl (straight bar)

    1. 55 x 7
    2. 55 x 6

    Low Pulley Curl (rope)

    1. 42.5 x 8
    2. 42.5 x 7

    Dips

    1. BW x 12
    2. BW x 8
    3. BW x 5
    4. BW x 4

    Tricep Pushdown (pulley/rope)

    1. 50 x 12
    2. 57.5 x 10
    3. 57.5 x 8
    4. 57.5 x 7
    Last edited by OneGun; 02-10-2015 at 10:13 PM.

  19. #19
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    It's great to see the scales moving in the right direction! Keep the log going mate it makes great reading.
    Nec Aspera Terrent

  20. #20
    M&S Elite Member OneGun's Avatar
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    Quote Originally Posted by EnglishGent View Post
    It's great to see the scales moving in the right direction! Keep the log going mate it makes great reading.
    Yeah man, thanks. Keeping a log helps me keep my arse on track! Without it, God knows what I'd be up to (probably Doritos and Oatmeal Creampies again... the world's 2 best foods).

    Legs

    Squat

    1. 135 x 8
    2. 155 x 8
    3. 185 x 8
    4. 215 x 7
    5. 220 x 6

    Leg Extension (machine... obviously)

    1. 100 x 12
    2. 115 x 12
    3. 130 x 12
    4. 145 x 12

    SLDL

    1. 95 x 12
    2. 135 x 12
    3. 155 x 10
    4. 155 x 9

    Calf Raise (machine/standing)

    1. 120 x 13
    2. 130 x 13
    3. 140 x 13
    4. 140 x 13
    Last edited by OneGun; 09-04-2014 at 09:18 PM.

  21. #21
    M&S Elite Member OneGun's Avatar
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    So this weekend is at an end and with the weekly weigh in looming tomorrow morning, I'm not 100% sure what the scale will say. I've been pretty damn tight on my nutrition, but slacked on my cardio. Poundages in the gym are going up, however, and I am beginning to see some visible improvements in my appearence, but I would like to see the scale down another pound tomorrow morning to 185 or less.

    Also I skipped a gym session today. I'll be in tomorrow afternoon for a chest session. However, some cardio was done today.

    Cardio

    Run (outdoor/fasted)

    1.17 miles / 10:25

    Dog Walk (yes... I'm counting this)

    2 miles / average pace


    That's it for today. This week I'm going to try and laser focus in on diet and cardio for the next 8 weeks. I don't plan on changing my routine as progress continues. I just need to sharpen up a bit and get serious about running. I'd like to participate in the Warrior Dash again this year, but at this rate, I'd collapse half way through it. I'm going to try getting back up to 4 miles by the end of June too. We'll see...

  22. #22
    M&S Elite Member OneGun's Avatar
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    I caught up on some sleep over the weekend which was good and needed, so I thought I'd be the frigg'n hulk in the gym today and really increase poundages. And though it was a good session, nothing profound happened... nor was there any profound movement of the scale on today's weigh in.

    * Weigh-in: 186.0 lbs. (- 4.5 lbs. from start)

    I only lost .5 lb. this week. That's what I get for being a cardio slacker.

    Chest

    Bench

    1. 135 x 6
    2. 155 x 6
    3. 165 x 6
    4. 185 x 3
    5. 165 x 6

    Incline Dumbell Press

    1. 50s x 8
    2. 55s x 8
    3. 60s x 8
    4. 65s x 4
    5. 60s x 6

    Incline Dumbell Flies

    1. 20s x 12
    2. 25s x 12
    3. 25s x 10
    4. 25s x 8

    Knuckle Push-Ups

    1. BW x 6
    2. BW x 5
    3. BW x 5

    Rear Delt Fly (seated/dumbells)

    1. 25s x 12
    2. 30s x 12
    3. 35s x 12
    4. 35s x 10

    That was it for today. I'm debating on going to the gym tomorrow after work or just doing cardio (running). I got a new job that requires me to wake up at 5:00 a.m. to start getting ready for work, so I don't know if I'm going to do morning cardio anymore. I can't see me getting up at 4:00, but maybe I can change my sleep cycle to make that happen. However, I rarely go to bed before 11:00 p.m. so that will have to change if I'm ever to again be the morning runner I used to be.

  23. #23
    M&S Elite Member OneGun's Avatar
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    So with my new job, I work 7:30 - 4:30. Finally a normal life! Because I got home around 5:30 and it was so nice out, I went for a run. Almost got 2 miles, but had to stop for about 30 seconds. I stopped the clock, walked ~ 40 feet, then resumed running and the time/distance on my Garmin Forerunner. I'll get the full 2 miles next time.

    Next time, Gadget.... NEXT TIIIIME!

    Cardio

    Run (outdoor)

    1.96 miles / 17:12

    Today was a good run, but I think I'm going to start running near my office which is about an hour from my house. The town/city I live in sucks for running. It's better where I work, so I think I'll start taking my running gear with me to the office then just run after I get off.

    No lifting today. Deadlifts tomorrow.

  24. #24
    M&S Elite Member OneGun's Avatar
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    Got a good night's sleep last night. Diet's going well. Felt good today, but got to the gym a little later than I'd like. Good stuff nonetheless!

    Back

    Dead Lift

    1. 135 x 10
    2. 185 x 8
    3. 225 x 6
    4. 275 x 6
    5. 300 x 6
    6. 275 x 6

    Vertical Row (Wide Grip Pull Down)

    1. 100 x 10
    2. 120 x 10
    3. 125 x 6
    4. 125 x 9 * Took a long rest between sets 3 & 4.

    Horizontal Row (Chest Supported T-Bar Row)

    1. 75 x 10
    2. 85 x 9
    3. 90 x 6
    4. 90 x 5
    5. 70 x 6

    Barbell Shrug

    1. 215 x 10
    2. 235 x 10
    3. 255 x 9
    4. 255 x 9

    Deadlifts moved up today which is good; that's my strongest lift by far. Some people have the squat as their strongest lift, but not me; I deadlift. I wish my bench was progressing at this rate. I'm also weak when it comes to wide grip rows, especially vertical, so I'll continue to work on those.

    However, I was only able to hit rep 9 on the last 2 sets of shrugs because I was losing my grip. Even with straps on, I knew I couldn't hit one more rep. Time to break out my Heavy Grips Handgrippers again.

    Military press & shoulders tomorrow.
    Last edited by OneGun; 03-07-2012 at 11:57 PM.

  25. #25
    M&S Elite Member OneGun's Avatar
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    Starting to get what many refer to as "flip flop syndrome". Now that I'm seeing a little progress in terms of fat loss and other positive changes in appearance, I'm thinking I'd like to just turn off the cutting diet and go back to bulking. However, I've been burned a couple times doing this. I need to stay on track, get down to ~ 175 lbs like I want (which is pretty lean for me) then go on a slow bulk; I have a pretty good tendency to put on fat and I can't afford to buy yet another wardrobe. Staying the course for now.

    Shoulders

    Military Press

    1. 65 x 8
    2. 95 x 8
    3. 105 x 8
    4. 125 x 8
    5. 135 x 5
    6. 135 x 5

    Upright Row (w/EZ bar)

    1. 75 x 10
    2. 85 x 10
    3. 85 x 10
    4. 95 x 10

    Lateral Raise (standing/dumbells)

    1. 20s x 10
    2. 20s x 10
    3. 25s x 10
    4. 20s x 10

    Rear Delt Flies (seated/dumbells)

    1. 25s x 12
    2. 35s x 12
    3. 35s x 12
    4. 35s x 12

    I got a good deal more weight up on the military press today than I did on my last session, which was about 2 weeks ago, so I was happy with that. I want to get back to a 300 bench & 405 deadlift by the end of this year. I'd also like to get to a 300 lb. raw squat, which is something I've never done (I don't think). Those are my new/additional goals.

 

 

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