Let the madness begin

gfunky

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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
 

JOMO

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Welcome Back Gfunk! We missed you here!
 

Infantry87

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Welcome back funky. Stay healthy bro
 

63Vette

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Welcome back brother.

Respect,
Vette
 

DF

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Welcome back! Hit that shit hard!
 

Azog

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Looking forward to your re-progress!
 

Jada

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Welcome back!!!! Missed u
 

SHRUGS

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

gfunky

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Welcome back! Hit that shit hard!
Thanks DF! You know I will!
Looking forward to your re-progress!
Azog my man! Thanks
Welcome back bro.....good luck
Thank you brother!
Welcome back!!!! Missed u
Jada missed you as well! Time to shine!
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!
 

gfunky

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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
 

gfunky

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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
 

gfunky

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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
 

gfunky

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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.
 
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