Week 1 COMPLETE!

Well it has come and gone, I must say that I feel great. I have missed this feeling for WAY too long. I had my struggles getting back into my groove BUT I can tell that only after a week that the transformation that I am looking for will come. Especially where I am located I dont have all the distractions I would have if I was still in Vegas. By week 12 I should be a new/better man and I will bring that same mentallity home with me. Thanks to everyone who has encouraged me as well as those in the future that will. Much Love and respect to you all.    JASON

Day 1- HERE WE GO!

Well tonight is the start of my 12 week transformation. I am excited and nervous at the same time. It has ben a min or two since I went to the gym with a well thought out plan. Now I have the time and the direction and more important the motivation. I was lacking in that department for awhile. I am excited because it feels good to be getting back into it. I am nervous because I can't wait to see what progress I will make and I hope that it is what I am aiming for. When May gets here and I go back to Vegas, I hope to be a changed man, for the better. AFman702 OUT!

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Day 25 Shoulders+ABs

Seated DB Press  12X50  12X50  8X55  8X55  5X60 --Tri Set-- DB Lateral Raise  12X30  8X35  5X40 DB Frontal Raise  12X30  8X35  5X40 Bent Over DB Raise  12X30  8X35  5X40 Upright Rows  12X100  8X110 BB Shrug  12X135  10X185  8X205  6X225 Sit Ups  50X  40X  40X V-Ups  10X  10X  10X Crunch  2XMax Russian Twist  20X  20X  20X

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Day 24 Back+Bi's+ABs

Deadlift  8X205  6X255  4X275  2X295 BB Bent Over Row  10X185  10X205  8X225 Wide Grip Lat Pulldown  12X135  10X150 Shoulder Width Lat Pulldown  12X135  10X150 One Arm DB Row  10X80  10X75  10X70 One Arm Cable Row  12X110  10X120 Cable Curl  20X100  20X90 Standing BB Curl  12X65  10X70  8X75 Alternating DB Curl  12X45  10X50  8X55 Hammer Curl  12X40  12X35 Reverse Grip Pulldown  12X150  10X165 Crunch  50X  40X  40X Sit Up  50X  40X  40X Rotary Torso  12X  12X  12X

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Day 23 Chest+Tri's+ABs

Incline DB Press  12X50  10X55  8X60  6X65 Decline DB Press  12X50  10X55  8X60 Flat DB Press  12X50  10X55  8X60  6X65 Incline DB Flye  15X35  12X40  10X45 Pec-Deck Flye  15X80  12X90 Tri Cable Push-Down  15X130  12X140  10X150 Lying Tricep Extension  10X50  8X55  8X60 --Super set With-- BB Pull over and Press  10X50  8X55  8X60 Sit-Up  50X  40X  40X Crunch  50X  40X V-Up  10X  10X Rotary Torso  15X  15X

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UPDATE 15 FEB 2007

Well I made an appointment with the health and wellness center here on base to get some measurements done so I can get a more accurate idea of where I am at and what I need to do.  Before when I got taped, I did it myself and the results werent't very accurate at all considering that I didn't know what the hell I was doing.  With that being said, all the stats as of right now have been corrected to reflect the most current accurate information.  Even if the information is negative as far as I am concerned it is still the right info.  I now have a better idea of what I need to do. And appreantly I dont stretch well enough which would explain why my legs always hurt after running.

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Day 22 Legs (Quads) + Abs + Cardio

Well took a long weekend off due to a drunken mess and decided that I would start fresh and start my new stack on monday. Month and a half to go before the cruise, need to hit it hard and stay in focus. Ran 2.13 miles in the morning for PT again. Felt good most of the time except for a small cramp in my calf. Official PT test in two weeks.  BB Squat  10X185  10X205  8X225  8X245  5X275  5X295 Leg Press  20X290  15X320  15X340  10X360  10X410  8X430 Leg Extensions  12X160  12X180  10X200  10X220 Lunge  12X70  12X90 Sissy Squat  15XBodyweight  12XBodyweight  Standard Crunch  50X  40X  40X V-Up Crunch  10X  10X  10X Steam Room for 15 Min ( never been in one before )

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Day 18 Shoulders, ABs

Seated DB Press  12X55  12X60  6X65  6X55 --Tri Set-- DB Lateral Raise  12X30  8X35  5X40 DB Frontal Raise  12X30  8X35  5X40 Bent Over DB Raise  12X30  8X35  5X40 Upright Row  12X100  8X110 BB Shrug  12X90  10X135  8X180  4X225 Standard Crunch  45X  30X

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Day 17 Back, Bi's, Calves, AB's

Deadlift  8X205  6X255  4X275  2X295 BB Bent-Over Row  10X185  10X205  8X225 Wide Grip Lat Pulldown  12X135  10X150 Shoulder Width Lat Pulldown  12X135  10X150 Reverse Grip Pulldown  12X150  10X165 One Arm DB Row  10X75  10X65  10X55 One Arm Cable Row  12X90  10X110 Cable Curl  20X90  20X80 Standing BB Curl  12X60  10X65  8X70 Alternating DB Curl  12X40  10X45  8X50 Hammer Curl  12X35  12X30 Donkey Calf Raise  15X120  15X135  10X150  10X165  8X180 Standing Calf Raise  15X110  15X120  10X130  10X140  8X150 Standard Crunch  50X  40X  30X

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Day 16 Chest, Tri's, Ab's

Only did one ab excercise due to the fact that I had a time issue. Better believe I will make up for it today!!!   Incline DB Press  12X55  10X60  8X65  6X70 Flat DB Press  12X55  10X60  8X65 Decline DB Press  12X50  10X55  8X60  6X65 Incline DB Flye  15X35  12X40  10X45 Pec Deck Flye  15X70  10X80 Tri-Cable Push Down  15X140  10X150  5X160 Lying Tricep Extension  10X45  8X50  8X55 --SUPERSET WITH-- BB Pullover and Press  10X45  8X50  8x55 Close Grip Press  10X100  10X95 Standard Crunch  50X  40X  30X

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Day 15 Legs(quads)+Calves+ABs

Finally got back in the gym after a short peroid in which I had some personal issues to take care of.  Started the day of with a 2.13 Mile Run for Air Force Physical Training.  Then hit the gym later that night.   BB Squat  10X185  10X205  8X225  8X245  5X275  5X295 Leg Press  20X290  15X320  15X340  10X360  10X410  8X430 Leg Extension  12X160  12X180  10X200  10X220 Lunge  12X70  12X90 Sissy Squat  15X Bodyweight  12X Bodyweight Donkey Calf Raise  15X120  15X135  10X150  10X165  8X180 Standing Calf Raise  15X110  15X120  10X130  10X140  8X150 Standard Crunch  50X  40X  30X V-Crunch  12X Hanging Leg Raise  15X  15X  15X

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Day 11 Shoulders+Cardio

Did some light cardio this morning like a 2-mile run just for Air Force PT test practice and then did shoulders.   Seated DB Press  12X50 12X55 8X60 8X65 --Tri Set-- DB Lateral Raise  12X27.5 8X30 5X35 DB Frontal Raise  12X27.5 8X30 5X35 Bent Over DB Raise  12X27.5 8X30 5X35 Upright Rows  12X90 8X100 BB Shrug  12X180 10X200 8X270 6X360 Dorsi Flexo  12X150 10X180 8X195 6X210

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Day 10 Back + Bi's

Deadlift 8X185 6X205 4X225 2X275 BB Bent Over Row 10X135 10X185 8X205 Wide Grip Lat Pulldown 12X135 10X150 Shoulder Width Lat Pulldown 12X135 10X150 Reverse Grip Pulldown 12X150 10X165 One Arm DB Row 10X50 10X60 10X70 One Arm Cable Row 12X90 10X110 Cable Curl 20X80 20X90 Standing BB Curl 10X70 8X65 6X60 Alternating DB Curl 12X40 10X45 8X50 Hammer Curl 12X35 12X30

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Day 9 Chest + Tri's + Cardio + AB's

Incline DB Press  12X50 10X55 8X60 6X65 Flat Bench DB Press  12X50 10X55 8X60 6X65 Decline DB Press  12X50 10X55 8X60 Incline DB Flye  15X35 12X40 10X45 Pec Deck Flye  15X70 10X80 Tri Cable Push-Down  15X130 12X140 10X150 Lying Tri-Cep Extension  10X45 8X50 8X55 --Superset with -- BB Pullover + Press  10X45 8X50 8X55 Close Grip Press  10X100 10X95 10X90 Cardio Stepmill 5 Min Warm Up  25%  Max Speed 10 Min  50% 15 Min  80-100% 5 Min Cool Down  25% AB's Standard Crunch  50X  40X  40X Hanging Leg Raise  15X  15X  15X Rotary Torso  15X  15X  15X

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Day 8 Legs ( Quads ), Calves, Cardio, ABs

Started the second week today and changed cardio from the bike to the stepmill, and it kicked my ass. Legs felt good and worked.    Barbell Squat  10X155  10X185  8X205  8X225  5X245  5X275 Leg Press  20X290  15X320  15X340  10X360  10X410  8X430 Leg Extensions  12X160  12X180  10X200  10X210 Lunge  12X70  12X90 Sissy Squat  15XBodyweight  12XBodyweight Donkey Calf Raise  15X120  15X135  10X150  10X165  8X180 Standing Calf Raise  15X110  15X120  10X130  10X140  8X150 Cardio Stepmill 5 Min Warm Up  25% Max Speed 10 Min  50% 10 Min  80-100% 5 Min Cool Down  25% ABs Standard Crunch  50X  30X  30X Hanging Leg Raise  15X  15X  15X Oblique Twist  15X  15X  15X  

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