My Return to Animal

[GEMILIANI]

Well guys here is the deal. I am 26 years old. I am currently 5'9'' 190lbs, however I am at my personal worst right now (16%). I let my busy work schedule, marriage, and life in general get in the way of what was a great start to mass building. In Jan. 2004 I deployed to Iraq, where I spent 14 months. While there and not getting shot at or on missions, I emptied all of my daily rage and emtion into lifting. I trained using intensity or insanity/blood and guts methods combined. I had ammino acids, bcaa's, protein, mrp's, creatine, and glutamine shipped over to me in packages. These are the supplements I used to combat 130 degree heat and improper caloric nutrition. Anyway I managed to gain 25 lbs while deployed. I arrived back in the states in Mar 2005 at 198lbs at 8% bodyfat. Over the last few years i have fit the gym in when i could and when i was lifting i was more or less just going through the motions. After watching Kevin Levrone make his transformation i realized it was time for me to start getting serious in the gym again. The last two weeks I have been easing my way back into it.

 

[GEMILIANI]

Tomorrow is the beginning. I was looking through my old training logs. I am going to start off with Chest and Triceps

 

[Big VIC]

Nice bud glad to see a new log.

 

[jonathan]

all right, looking forward to support and motivate.
Train hard

 

[GEMILIANI]

Ok guys so today was day one and it felt pretty good. I trained hard and with good intensity using a modified H.I.T. system 3 seconds negative/explosive push on all reps. The only thing I can say is that I'm gonna need to find myself a lifting partner so I don't have to yell in the middle of a forced rep, "DON'T F#*KIN TOUCH IT!!" Anyway here it goes:
CHEST AND TRICEPS weight in lbs x number of reps
Incline Dumbells
warm up 50'sx12, 65'sx10, 75'sx5 + 2 forced reps
Machine press
110x10, 130x8, 150x6 + 3 forced reps
Cable Flies
30x15, 50x8 + 2 forced reps
Tricep Dips (this is a 2 pulley machine so the weights look heavier than they really are)
160x20, 200x15 + 2 forced reps
Skullcrushers
55x10, 75x6 drop set to 35x8

 

[GEMILIANI]

Tomorrow I'm going to play racquetball for cardio, then on Thursday I am going to train Back.

 

[PrinceVegeta]

Solid first session man, raquetball is hard man, pretty intense, keep it up!

 

[Big VIC]

Still pushing some big numbers brother keep it up

 

[GEMILIANI]

Well today I play racquetball hard and fast. I did an hour and a half with 3 water breaks (after each game). I was soaked from head to toe. Tomorrow its Back day. Back is one of my strong points so even tho I have had some time off my weights should be decent. Also tomorrow I plan on taking two front shot pics and two back shot pics and posting them with my workout.

 

[GEMILIANI]

Well today was Back/Biceps the only word I can use to describe the workout today is DESTRUCTION. On my second set of Deads I popped a blood vessel in my right nostral and the blood started pourin'. It was funny to see the wanna be's stare with a look of horror as I jammed a paper towel up my nostral and continued in my workout like nothing happened.

Anyway here it goes:
Back and Biceps (weight in lbs x number of reps)
Neutral grip Pulldowns
130x10, 160x6, drop to 130x4, drop to 100x4
Barbell Rows (Shoulder width overhand grip)
135x12, 185x8, 215x6 +2 forced reps
Deads (Double overhand grip lil wider than shoulder width)
225x10, 315x6
T-bar Rows (old school style b.b. in corner w/ seated cable row triangle grip)
3(45's)x8, 4(45's)x5 + 2 forced reps
Barbell Curls
45x12, 65x8 + 3 forced reps
Machine Isolation Curls
40x10, 60x8, 80x5 + 2 forced reps

 

[GEMILIANI]

Pics post workout as promised:

 

[GEMILIANI]

and here are the two shots from the rear

 

[Adam23]

^^your back is looking good in the last pic bro !!!

how much you weight ??

 

[GEMILIANI]

190lbs but I am not in good shape as you can tell. If you go to the first post I put up my story.
Thx for the support

 

[GEMILIANI]

Today was Shoulders and it was another slammer. I am feeling good and my intensity is high, however, last night i had to work the midnight shift so when i went to the gym today i only had one meal in me as apposed to the usual 3 meals in prior to training. I think this affected my strength and endurance.

Anyway here goes:
Shoulders
Seated Dumbell Press
warm up 30x15, 50x8, 60x4 drop set 40x4
Side Dumbell Laterals
20x15, 35x8 drop set 20x4
Upright Barbell Rows
95x8, 115x5 drop set 95x4
1arm Front Cable Raises
20x12, 35x6 + 2 forced reps
Machine Shrugs
200x15, 250x10 + 2 forced reps

 

[PrinceVegeta]

Strong shoulder session man

 

[GEMILIANI]

Thanx PV. Today was a cardio day. Intensity is still riding high. I did an hour and a half of racquetball today hard and fast paced. Again I found myself at the end soaked from headed to toe. Stay tuned, Tomorrow will be legs and it should be interesting. This is the first time in a year that I will be trying to push myself on legs due to a left knee and ankle injury. Both feel great recently so it should not be an issue.

 

[Comin_Up]

Great job big guy, glad you got back in it. Your on your way back! Any pic of what you used to look like while u were servin? And appreciate what you did for us, Stay up!

 

[GEMILIANI]

Sorry for the missed post yesterday work was busy and when I got home I didn't feel like getting on. Well Sunday was legs and if was interesting. ?Intensity again was great. Anyway here goes.

Legs
Leg Press (45lbs plates per side x number of reps)
warm up 3pls x 12, 5pls x 10, 8pls x 5, drop to 5pls x 4, drop to 3pls x 4
Leg Curl (Super Set with Walking DB Lunges)
60x15, 110x7 + 3 forced reps
Walking DB Lunges
50x10, 60x6
Straight Leg Deads (Super Set with Leg Ext)
135x12, 155x7
Leg Extensions
150x8, 150x8

Today Monday I took off and Tomorrow Tuesday I am shooting for another soak session of one and a half hours of hard and fast racquetball cardio.

 

[GEMILIANI]

Today was another good cardio session of racquetball. Looking forward to tomorrow, Chest and Triceps. I got the hardcore itch again and I love it.