Geoff's (seraph's) *New* workout journal

seraph · 24-Jun-07, 09:36 AM

well i'm back from basic training and in a month i'll be headed out to california for training, i'll be out there for 4 months. i feel more out of shape than in the past years since i returned from basic. i went in weighing 160lbs returned weighing 147lbs. i took my first week home off from working out, but i'll be hitting the gym and doing cardio starting tomorrow. gonna start slow and work my way back up.

i am going to focus on my cardio and body weight exercises + the core lifts for this next round. i'm driving to california over a 10 day period so i'll be off from the gym during that time, other than that not much new here, some of you are familiar w/ my screen name "Seraph" and i welcome you back!! seems like theres a lot of new names on the forum, if you stop by, thank you and any advice you have don't be afraid to offer it!! i'm really excited to get back to the gym. i look forward to progressing over the next few months!

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seraph · 24-Jun-07, 10:41 AM

okay so here is what i came up w/

Sunday - Rest

Monday - (Back/Biceps/Calves)

Deadlift (sumo) 3X8-
Pullups 3X10-
Seated Alternate DB Curls 3X10-
45 Deg. Calf Press-
Hyper Ext. 3X12-
BB Curls 3X6-

Tuesday - (Cardio)

2 Mile Run-
Punching Bag 12 minutes

Wednesday - (Legs/Shoulders/Abs)
Squats 3X6-
Arnold Press 3X8-
Oblique Twists 4X20-
SLDL 3X6-
Cleans 3X5-
Rope Pulldowns 4X15-
Box Jump 3X12-
BB Shrugs 3X10-
Good Mornings 2X12-
Crunches 3X25-

Thursday - (Cardio)
2.3 mile run-
Mtn. Bike-

Friday - (Cardio/Chest/Tri's/Forearms)
2 mile run-
Dips 3X12-
Pushdowns 3X10-
Bench Press 3X6-
Forearm BB Curls 3X12-
DB Kickbacks 3X8-
DB Fly's 2X8-
Hammer Curls 3X12-

Saturday - (Cardio)
3 Mile run-
Punching Bag 15 minutes-

so thats pretty much it for the next 4 or so weeks, tips? suggestions?? etc?? thanks in advance!

**gymgirl** · 24-Jun-07, 10:49 AM

Seraph! I was just wondering yesterday where you had gone (I forgot about basic training) I'm so glad you are back though! Looks like you've got a pretty detailed plan laid out, and I think you are being smart by easing back into things after your break. welcome back!

seraph · 25-Jun-07, 04:19 PM

Monday June 25, 2007

Deadlift (sumo) 3X8-135lbsX8-135lbsX8-145lbsX8
Pullups 3X10-10-10-10 (8 then 2 right after)
Seated Alternate DB Curls 3X10-20lbsX10-20lbsX10-30lbsX10
45 Deg. Calf Press-135lbsX15-135lbsX15-155lbsX15-185lbsX15
Hyper Ext. 3X12-12-12-12
BB Curls 3X6-50lbsX6-60lbsX6-70lbsX6

not a bad workout today. felt good to finally get back in the gym and get some exercise. went pretty light but i'd rather play it smart afterall its been almost 3 months since i've done anything like this.

25-Jun-07, 04:34 PM

Welcome back!

Where in California are you going for your training?

seraph · 27-Jun-07, 07:09 PM

pierini i will be going to petaluma (just north of san francisco) apparently its "cow country"

seraph · 27-Jun-07, 07:10 PM

Tuesday June 26, 2007

Run-2 miles
did situps and pushups first thing in the morning as well. run was very easy enjoyable actually

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seraph · 27-Jun-07, 07:17 PM

Wednesday June 27, 2007

Squats 3X6- 135lbsX6-155lbsX6-225lbsX6
Arnold Press 3X8- 25lbsX8-25lbsX8-30lbsX8
Oblique Twists 4X20- 20-20-20-20
SLDL 3X6- 135lbsX6-145lbsX6-155lbsX6
Cleans 3X5-55lbsX5- 60lbsX5-75lbsX5
Rope Pulldowns 4X15- 60lbsX15-60lbsX15-65lbsX15-70lbsX15
Box Jump 3X12-
BB Shrugs 3X10- 55lbsX10-55lbsX10-60lbsX10*
Good Mornings 2X12-
Crunches 3X25- 25-25-25

*was actually dumbbell shrugs racks were full

not bad for my first leg/shoulder day, still went light but it was HOT out so i was drained when i got to the gym, the box jumps and the good mornings will be in there next time

27-Jun-07, 08:54 PM

Hey seraph,

I know Petaluma, nice scenery and fresh air. Not terribly far from Sacramento where I live. If it makes sense and fits your schedule, and you want to, we can meet up one day and go take a run. I'll buy you lunch.

Take care!

**minime** · 28-Jun-07, 11:37 AM

welcome back!

seraph · 28-Jun-07, 07:38 PM

i just might take you up on that offer pierini

: i can't wait to get out there and try some of the mexican food in california

thanks minime!! it's great to be home

seraph · 28-Jun-07, 07:40 PM

Thursday June 28, 2007

2 mile run

situps and pushups first thing in the am, right before the run

:

tired and sore today, mainly from the workout yesterday, also from not getting proper sleep

29-Jun-07, 09:19 AM

Well if you like Mexican food, then you're going to feel like you died and went to heaven when you get here. I'm talking real Mexican food too. With salsa hot enough to make your hemorroids "tap dance".

seraph · 29-Jun-07, 05:36 PM

Friday June 29, 2007

Dips 3X12- 12-12-12
Pushdowns 3X10- 55lbsX10-55lbsX10-60lbsX10
Bench Press 3X6- 135lbsX6-135lbsX6-140lbsX5*
Forearm BB Curls (Behind the Back) 3X12- 60lbsX12-70lbsX12-80lbsX12
DB Kickbacks 3X8- 15lbsX8-15lbsX8-20lbsX8
DB Fly's 3X8- 20lbsX8-20lbsX8-25lbsX8
Hammer Curls 3X12- 30lbsX12-30lbsX12-35lbsX12

*alright felt very weak on my bench press today, anyone have any suggestions on how to improve my benching, over the past year i made great improvement on my squats and deadlifts but felt i lagged in my benching, i did make some progress but not to the point where i was happy, so any advice is appreciated

overall today's workout was...meh...didn't have much motovation to go to the gym, skipped my run this morning, i feel good now but im bummed on how weak i felt today.

seraph · 29-Jun-07, 05:38 PM

i'm a little nervous peirini. i am used to "Texmex" not real Mexican food, not sure how different it will be from my idea of "Mexican" food :confused: