what up everybody. i worked out yesterday and i will work out tomorrow to break my body down and get used ot the soreness. Im putting this journal up and i will post my weight, workouts, and daily diet for people to rip apart and give opinions on what they think is right.

like i said before my goals is to loose weight while still gaining a strength and endurance, and getting my legs back into shape.


my gym is at my job. and every other week i only work 4 days. so some weeks i will have a workout on mon, tue, thurs, and some weeks i may be able to get 4 days.


MONDAY

GVT workout for legs. im working on form, explosion and endurance.

ab roller= 3x15
captains chair 3x20
squats= 10x10 @ 250
calf raises= supetset. toes straight, in, out. 3x8,8,8
jump rope. 400 skips then one minute of freestyle
wind sprints on the basketball court= ill let you knowhow many i do

before i go to bed
wrist roller. 5 rolls
neck harness 3x10 front and back



TUESDAY

ab roller= 3x15
captains chair 3x20
Bench press= 4x10 @ 245
Incline press= 3x 10 @ 225
Military press= 5x5 @ 160
barbell rows = 3x 8 to 10 @ 135 to 150..............depending on how im feeling by this time.
pulldowns= 3x10..havent done them in a while so i post how much i do
pull overs= 3x 10 @ 70 pounds
shrugs= 3x10
jump rope. 400 skips then one minute of freestyle
wind sprints on the basketball court= ill let you knowhow many i do

before i go to bed
wrist roller. 5 rolls
neck harness 3x10 front and back


THURSDAY

SQUATS= 5x5 @ 335
Military press= 4x8 to 10 @ 150
barbell rows = 3x 8 to 10 @ 135 to 150
dumbell rows= 3x10 @ il le tyou kwnow the wight when i do it
bench press = 5x5 @ 345
lat pulldowns= 4x10
shurgs= 3x10
jump rope. 400 skips then one minute of freestyle
wind sprints on the basketball court= ill let you knowhow many i do


before i go to bed
wrist roller. 5 rolls
neck harness 3x10 front and back



this is just what i will start off with next week. i will add exercises as i go along, but for right now this is what i will start with. on off days i will post anything extra i do. i tend to do push-ups with a deck of cards dictating the amount i do on sunday nights.


feel free to tell me what i should cut out, what i should add in etc. thanks to all in advance for any advice. also if you feel i should change something or do anything before i officially start this on monday let me know

__________________
OH SHIT!!!! ITS THE COPS!!!!

You clearly don't know shit about fuck - KANE

You're not some sort of mystical creature that is immune to a training effect- KANE

I wish there was an entity that represented the term "injury" if it was, i would find it and beat the living shit out of it!!!!!

yes......i just type and press enter, i dont proofread i did enough of that in college. you know what i meant when i typed it anyway