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  1. #1
    Senior Member gfunky's Avatar
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    Let the madness begin

    I fell way off from where I was last year. This is going to be more of a comeback tour for me. Goals are to get back on track, drop bodyfat back down to at least 10 percent, get strength back and stay there. Nothing fancy just hard work and getting my mind and body right.

    Will be doing an oral kicker 4 weeks and TC 600mg per week. Today was first day back after months off, power is almost gone but it will come back fast.


    Shoulders
    SSP
    45x5
    95x5
    115x5
    135x5
    145x15

    FR
    25x12
    30x12
    30x12

    SR
    25x12
    25x12
    25x12

    RR
    25x12
    25x12
    25x12

    2.62 mile walk
    Perseverance is stronger than anything else! Never give up, you always win!

  2. #2
    Fallen Member
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    Re: Let the madness begin

    welcome back!
    [SIZE=2][B][FONT=&amp][B]Peace Out..............Have a Beautiful Life........................See You On the Other-side!!!![/B][/FONT][/B][/SIZE]

  3. #3
    Senior Member gfunky's Avatar
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    Re: Let the madness begin

    Originally Posted by Jenner View Post
    welcome back!
    Thanks Jen!
    Perseverance is stronger than anything else! Never give up, you always win!

  4. #4
    Elite JOMO's Avatar
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    Re: Let the madness begin

    Welcome Back Gfunk! We missed you here!
    "There are only two days in the year nothing can be done. One is called yesterday and the other is called tomorrow"

  5. #5
    Elite Infantry87's Avatar
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    Re: Let the madness begin

    Welcome back funky. Stay healthy bro
    The test of a man's character is what it takes to stop him.

  6. #6
    Elite PillarofBalance's Avatar
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    Re: Let the madness begin

    Where on Earth?
    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

  7. #7
    Senior Member gfunky's Avatar
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    Re: Let the madness begin

    Originally Posted by JOMO View Post
    Welcome Back Gfunk! We missed you here!
    Thanks I missed me too!

    Originally Posted by Infantry87 View Post
    Welcome back funky. Stay healthy bro
    Yes sir time to get it all back!

    Originally Posted by PillarofBalance View Post
    Where on Earth?
    Not sure it was even earth man....
    Perseverance is stronger than anything else! Never give up, you always win!

  8. #8
    Elite 63Vette's Avatar
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    Re: Let the madness begin

    Welcome back brother.

    Respect,
    Vette
    Hung like Einstein and Smart as a Mule.

  9. #9
    Elite LeanHerm's Avatar
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    Re: Let the madness begin

    Welcome back

  10. #10
    Senior Member gfunky's Avatar
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    Re: Let the madness begin

    Originally Posted by 63Vette View Post
    Welcome back brother.

    Respect,
    Vette
    Thanks Vette!

    Originally Posted by BigHerm View Post
    Welcome back
    Appreciate it Herm!
    Perseverance is stronger than anything else! Never give up, you always win!

  11. #11
    Elite DF's Avatar
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    Re: Let the madness begin

    Welcome back! Hit that shit hard!

  12. #12
    Elite Azog's Avatar
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    Re: Let the madness begin

    Looking forward to your re-progress!

  13. #13
    Senior Member whitelml's Avatar
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    Re: Let the madness begin

    Welcome back bro.....good luck

  14. #14
    Elite Jada's Avatar
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    Re: Let the madness begin

    Welcome back!!!! Missed u
    Eating ass is anabolic. .. Stick your tongue in and hold it there for 20 seconds! Wise words from
    TRODIZZLE

  15. #15
    Mortal Kombat Legend SHRUGS's Avatar
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    Re: Let the madness begin

    Funky back gettin FUNKY! Nice to have ya back brother! I'll be following this. Cool shit bro! !SHRUGS!

  16. #16
    Senior Member gfunky's Avatar
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    Re: Let the madness begin

    Originally Posted by Dfeaton View Post
    Welcome back! Hit that shit hard!
    Thanks DF! You know I will!
    Originally Posted by Azog View Post
    Looking forward to your re-progress!
    Azog my man! Thanks
    Originally Posted by whitelml View Post
    Welcome back bro.....good luck
    Thank you brother!
    Originally Posted by Jada View Post
    Welcome back!!!! Missed u
    Jada missed you as well! Time to shine!
    Originally Posted by SHRUGS View Post
    Funky back gettin FUNKY! Nice to have ya back brother! I'll be following this. Cool shit bro! !SHRUGS!
    shrugs really appriciate it1


    Thanks to everyone that has hit up the log you guys all got my ass pumped and ready to kill shit!
    Perseverance is stronger than anything else! Never give up, you always win!

  17. #17
    Senior Member gfunky's Avatar
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    Re: Let the madness begin

    Tuesday Back and Biceps

    Deadlift
    135x5
    225x5
    275x5
    315x5

    V-Row
    110x12
    110x12
    110x15

    High Row
    110x12
    110x12
    110x12

    Standing BB Curl
    45x20
    65x20
    85x13 drop 65x15 drop 45x19

    Cardio
    2.62 mile walk

    Have not done deads in like 4 months, so I took it easy kept reps low and weight light. Still my hands were pissed at me and crying like they were babies. Figure it will take around a month to really get them back calioused up good so it does not hurt so bad. I seemed to have more power than I figured other than the hands the weight moved very fast so will try to add some next week. What is rediculasly funny is my back is already sore as shit and I took it way easy LOL
    Perseverance is stronger than anything else! Never give up, you always win!

  18. #18
    Senior Member gfunky's Avatar
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    Re: Let the madness begin

    Wed Cardio

    2.62 mile walk outside


    I have decided to switch up and try a new routine. This one is to totally destroy fat and get me back into prime shape fast. It will be a 12 week routine changing every 2 weeks. 3-4 days of HIIT cardio everyweek. Time to get real! This will start next week my first 2 weeks will be a push/pull 2 times per week. It will look something like this for first 2 weeks.

    Monday/Thursday: “Push” 6-8 Reps for all moves:
    - Squat: 4 sets
    - Leg Press: 4 sets
    -Flat Barbell Bench: 4 sets
    -Incline Barbell Press: 4 sets
    -Military Press: 3 sets
    -Seated Side Lateral Raises: 3 sets
    Skullcrushers: 3 sets
    Overhead Dumbell Extentions: 3 sets
    Calves: Seated Calf Raises: 3 sets of 12
    Standing Calf Raises(Smith Machine) 3 sets of 15

    Tuesday/Friday: “Pull” 6-8 Reps
    -Deadlifts: 4 sets
    -Stiff Leg Deadlifts: 3 sets
    -Lying Leg Curls: 3 sets
    -Wide Grip Pullups: 4 sets
    -BO Row Rows: 4 sets
    -Barbell Curls: 3 sets
    -Incline Curls: 3 sets

    Abs: 3days per week

    HIIT 3-4 days per week 25 minutes will change from treadclimber, treadmill, bike
    Perseverance is stronger than anything else! Never give up, you always win!

  19. #19
    Senior Member gfunky's Avatar
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    Re: Let the madness begin

    Thursday
    Bench
    45x10
    135x5
    185x5
    205x5
    225x5
    245x7

    Incline DB PRess
    50x12
    55x12
    60x12

    Incline Fly

    30x12
    30x12
    30x12

    Skull Crusher
    85x12
    95x12
    100x11

    Cardio
    30 min tread climber 391 calories

    Friday
    Squats
    135x5
    225x5
    275x5
    295x5
    315x10

    Leg Curl
    90x12
    90x12
    90x12

    Leg Ext
    90x12
    90x12
    90x12

    Seated Calves
    280x12
    280x12
    280x12

    Cardio
    2.62 mile walk outside
    Perseverance is stronger than anything else! Never give up, you always win!

  20. #20
    Senior Member gfunky's Avatar
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    Re: Let the madness begin

    Monday Push Workout

    Squats
    135x8
    225x8
    275x8
    295x8
    315x8

    Leg Press
    600x8
    600x8
    600x8
    600x8

    Bench Press
    135x8
    185x8
    205x8
    225x8

    Incline DB Press
    55x8
    60x8
    65x8
    70x7

    Standing Shoulder Press
    95x8
    115x8
    125x6

    Seated Side Raise
    25x8
    30x8
    30x8

    Skull Crushers
    95x8
    100x8
    105x7

    OH DB Ext
    30x8
    30x7
    30x6

    Seated Calves
    280x12
    280x12
    280x12

    Standing Calves
    315x15
    315x15
    315x15

    Ab Circuit
    Ball Crunches, Reverse Crunches, Oblique Crunches, Hanging Leg Raises 20 each no rest between for 2 sets

    Total time 1 hour 20 minutes


    This was a monster workout, was sweating profusely by the end of leg press and it kept getting crazier. Kept rest periods very low did not time them but tried for around 50 seconds. Took a lot of time changing weights and moving the bar and bench I think it will get faster when I am more used to it. But of course it will be changing every 2 weeks to shock the crap out of my body consistently! The madness has started! On a side note decided to add mast e at 500mg per week starting week 3 thru week 14. May end up doing 16 weeks total this round we will see how I feel.
    Perseverance is stronger than anything else! Never give up, you always win!

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