[GunsforGuevara]

After spending the past year lurking on the forums I finally decided to make my own log so I can keep track of things. My overall goals are to get healthy and strong. I’m 29yrs. old, 6 foot and 143kgs. I also have type-2 diabetes which I’ve managed to get under control and would like to keep it that way. I’ve been working out properly for the past seven months and have definitely seen some gains. Before that I was your typical directionless gym-goer with a diet consisting of McDonalds and donuts. Now, my routine consists of weights, swimming and cardio done after work and on the weekends.

Goals

Controlled Glucose Levels>Fat Loss>Strength

Swimming:

1km in 20 minutes (currently at 35 minutes)

Weights:

Bench- 100kg (currently 90kgx3)
Squat– 140kg (currently 110kgx2)
Deadlift- 180kg (currently 160kgx1)
Push-ups: x10 (currently x5)
Pull-ups: x10 (0)
Dips: x10 (0)

Bodyweight:

160kg (Sep. '07)- 143kg(Mar '08)- 136.4kg(Jun '08)- 130(?)

Schedule

Monday: Swimming
Tuesday: Gym
Deadlifts, Bent-over Rows, Pulldowns, Lateral Pulls, Cardio
Wednesday: Swimming
Thursday: Gym
Bench Press, Standing Overhead Press, Incline Press, Cardio
Friday: Gym
Core, Cardio
Saturday: Gym and Swimming
Swim, Back Squats, Front Squats, Stiff Leg Deadlift

Bet: Right now I have a bet with a friend to see who can lose 9kgs first. The stakes are pretty high. If I win I get a leather jacket. If I lose I owe him a front tire for his motorbike.Lost the bet

[GunsforGuevara]

Monday

Swam for 1km, front crawl only. Spent an hour afterwards trying to get the earplug out of my right ear as the little fucker was jammed right in tight.

Tuesday

Deadlifts
60kgx8
80kgx8
100kgx6
100kgx6
110kgx6

Pulldowns
50kgx8
60kgx8
70kgx6
70kgx6
70kgx6

Bent Over Rows
60kgx8 OH
60kgx8 UH
70kgx8 UH
70kgx6 OH
70kgx6 OH

Upright Rows
40kgx8
40kgx6
40kgx6
40kgx6

I ended up going to the gym late so skipped on the cardio . First time doing back since hurting it (again) a few weeks ago. I felt good though.

[GunsforGuevara]

Wednesday

Standing Overhead Press
40kgx8
40kgx8
40kgx8
45kgx6
45kgx6

Bench Press
60kgx8
70kgx8
80kgx6
80kgx6
70kgx6 paused reps

Incline Press w/dumbells
20kgx8
20kgx8
20kgx8
25kgx8
25kgx6
Had to wait before I could use the 25kgs, which also happen to be the heaviest dumbells in the gym. Can't wait till my membership runs out and I can find a better gym.

Cardio
20mins on the treadmill doing 2 minutes at 4km/h then 1 minute at 7.2km/h.
Pretty much exhausted by the end.

My schedule is a little different this week as won't be able to hit the gym this weekend.

[Sean O Deere]

What's the story behind your name?

[GunsforGuevara]

It's the name of a ship in "Woken Furies" by Richard Morgan. He writes pretty cool sci-fi novels filled with futuristic dystopias and such. There's no real political reason for the name.

[GunsforGuevara]

Thursday

Swam for 1km. 500 meters front crawl. Then alternated between backstroke and front crawl for the next 500 meters.

Cardio
Ten minutes alternating between 4km/h for 2 minutes and 7.2km/h for 1 minute. Felt a little tired, but should have pushed myself for twenty minutes.

Front Squat
The Only olympic bar in the gym was being used so I had to use the bench press bar. Which only weighing 10kg also has broken collars that are about ready to fall off. First rep was power cleaned (sloppily) from the ground.

40kgx8
40kgx8
30kgx8
30kgx8
30kgx8
My biggest problem here, besides the low weights, is the flexibilty in my wrists. I thought I could do 40kg and progress up. But my wrists were killing me after the second set.

Back Squat
60kgx8
60kgx8
80kgx8
80kgx6
90kgx6
It's been a few weeks since my last squat day as I hurt my back again. Had to really concentrate on getting it below parallel and not good-morning it.

Stiff Legged Deadlift.
60kgx8
60kgx6
60kgx6
My lack of flexibility really comes into play here. I was barely able to get the bar past my knees.

[GunsforGuevara]

Friday/Saturday
Ended up being able to go to the gym after all. Spent both days working on cardio.

Friday; swam for 1km, front crawl.
Cardio
forty minutes on the treadmill. Alternating between 4km/h for two minutes and 7.3km/h for 1 minute. Was pretty much drained afterwards, huffing away like a crack addict at a marathon. after did core and push-ups.

Saturday; no swimming.
Cardio
Thirty minutes on the treadmill. Alternating between 5km/h for two minutes and 7.3km/h for 1 minute. Not much of a workout I guess.

[GunsforGuevara]

Monday

Swam 1km, front crawl.


Tuesday

Deadlifts
80kgx8
100kgx8
110kgx6
120kgx6
120kgx6
Paused for a few secs between each rep for my last set. My gas tank seems low today

Bent Over Rows
70kgx8 OH
70kgx8 UH
70kgx8 UH
80kgx4 OH Started to lose my form so I stopped after 4 reps.
70kgx6 OH

Upright Rows
40kgx8
40kgx6
40kgx6
40kgx6

Pulldowns
50kgx8
60kgx8
70kgx8
70kgx7
70kgx6

Gonna check my weight tomorrow. Hopefully the Easter weekend didn't completely kill last weeks gains.

[GunsforGuevara]

Wednesday

Swam for 1.3km. Front crawl 500m, backstroke/front crawl 500m, 300m front crawl.

Cardio
Treadmill for 22 minutes. alternated between 5km/h for 2 minutes to 7.3km/h for 2 minutes.

SOHP
40kgx8
40kgx8
40kgx8
45kgx6 had to push press these
35kgx10

Bench Press
60kgx8
80kgx6
80kgx6
80kgx6
70kgx6 paused reps

Incline Press
60kgx8
60kgx8
70kgx0
60kgx8
60kgx8

Finished with some push ups and skullcrushers. I checked my weight and I'm down to 141.5kgs. The weights disappearing slowly.

[GunsforGuevara]

Thursday

Warmed up doing Overhead Squats using one of those broomsticks.

Back Squat
60kgx8
80kgx8
80kgx6
90kgx6
90kgx6
Really concentrated on keeping my back from rounding and going as far down as possible. I definitely feel more flexible than when I first did squats. That was almost a year ago and I could barely do one set without my legs seizing up.

Front Squat
40kgx6
40kgx6
40kgx6
50kgx6 Wrists were killing me so I did the rest of the sets with the genie/choke grip.
50kgx6

Zercher Squat
60kgx6
60kgx6
80kgx8

Stiff Legged Deadlift
60kgx6
60kgx6
60kgx6

Cadio
Hit the treadmill for 15 minutes alternating from 2 minutes at 5km/h and 1 minute at 7.3km/h.

I was pretty much bombed by the end but I felt good working out today. I'm gonna try to up the weight a bit next week and lower the amount of sets. See how it goes from there. I had one hell of a bus ride back home. I forgot to pack some fruit or a shake and about 10 minutes into the bus ride my glucose levels crashed... Luckily there are 7-11s all over the place. Won't be making that mistake again.