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Soldier4Christ
09-11-2012, 04:13 PM
I got my new diet (finally) on track yesterday, so I figured I'd start a training log.

After years of bouncing back-and-forth between powerlifting and recreational bodybuilding, I've set my sights on getting back into promotional work (which I did when I was younger).

Hence, I've started a 2-a-day training split—hitting diet and cardio especially hard.

My stats:
Age: 28
Height: 6'2"
Weight: 220
Years Lifting: 13
Goal: 10% bodyfat

My training split:
MONDAY:
AM: 45 min. Stairmill
PM: Chest

TUESDAY:
AM: 45 min. Stairmill
PM: Back

WEDNESDAY:
AM: 45 min. Stairmill
PM: Shoulders

THURSDAY:
AM: 45 min. Stairmill
PM: Arms

FRIDAY:
AM: 45 min. Stairmill

SATURDAY:
PM: Legs
Soldier4Christ
09-11-2012, 04:20 PM
This is my "before pic" from a hike I went on with one of my Church Sisters on Saturday morning.

The angle and my total lack of posture/sucking in my gut unintentionally produced a pre-transformation pic.

The good news: It's only up from here! Haha.
Soldier4Christ
09-11-2012, 04:23 PM
Yesterday.

AM: 45 min. Stairmill @L5

PM: Chest

1. incline bench press
45x20
95x15
135x10
belt
185x3
205x3
225x5
245x3x3 ALL-TIME PR!

2. plate-loaded horizontal press machine
90x6
135x6
180x6
225x6
270x6 ALL-TIME PR!

3. incline DB flyes
40x8
50x8
60x8

4. cable crossovers
2platesx10
4platesx10
6platesx10
Soldier4Christ
09-12-2012, 04:33 PM
Yesterday.

AM: 45 min. Stairmill @L5

PM: Back

1. rope straight-arm pulldowns
2platesx20
3platesx15
4/5/6platesx3x10

2. wide-grip pull-ups
bwx5x5 ALL-TIME PR!

3. corner rows
90x10
135x10
180x10
225x10

4. supported 1-arm DB rows
50x10
70x10
90x10

5. close-grip pulldowns
8/10/12platesx3x10

I really pushed the pace of the workout by limiting my rest to only 60 seconds between sets, which allowed me to get the workout in ~45 minutes.
Soldier4Christ
09-13-2012, 02:12 PM
Yesterday.

AM: 45 min. Stairmill @L5

PM: Shoulders

1. machine lateral raises
1/2/3/4/5x5x15

2. Hammer Strength shoulder press
50x20
70x15
90/140/160/180x4x10

3. lateral raises
20/25/30x3x10

4. alternate front raises
20/30/40x3x10

5. reverse pec-dec
75/105/135/165x4x10

6. machine shrugs (add-set)
100x10, add-to 150x10, add-to 200x10