BigPapaGato's Journey to a smaller pant size (i like the title)

[GaTo]

Alright started Paramedics, and got the job schedule pretty much down so its time i got my ass back in shape. My short term goal is to lose 15lbs, my midterm is 30 and my long term is 60 lbs. Started out 5'8" 237lbs. Currently supplementing with AST Vp2

**disclaimer**
I'm doing this as a way to keep track of my progress because i tend to lose my workout log alot so i'll just jot everything here in case i need to see where i'm at.
**disclaimer**

My routine will consist of four days (hopefully) of lifting and cardio done intermittently in between. It's difficult because i work as an EMT on a B shift (meaning 24 hours at work 48 hours off) but i am also in Paramedic school (13 hour days) and though i attempt to make it to the gym sometimes it closes before i get there.

I switched gyms and moved to something literally right next to my house and it's about 1/4th the size lol. But so far i like it. With the guidance of the owner i have a new routine which is pretty basic right now. It consists of super sets.


Day 1 & 4
---------
1A. Incline Bench Press 3 sets of 5
1B. Dumbbell Flye 3 sets of 15

2A. Lat Pulldowns 3 sets of 5
2B. Seated Cable Rows 3 sets of 15

3A. Dumbbell Shoulder Press 3 sets of 5
3B. Dumbbell Lateral Raise 3 sets of 15

4A. Reverse Crunches 2 sets to failure
4B. Crunches 2 sets to failure


Day 2 & 5
---------
1A. Ass to Ground Squats 3 sets of 5
1B. Leg Extension 3 sets of 10
1C. Leg Curl 3 sets of 15

2A. Barbell Curl 2 sets of 5
2B. Seated Incline Curl 2 sets of 15

3A. Lying Triceps Extension 2 sets of 5
3B. Triceps Press Down 2 sets of 15

4A. Leg Press Calf Raise 2 sets of 15
4B. Standing Calf raise 2 sets of 15

--- Stats ---

Started 6/3/07 @ 237lbs

Last Weigh in 6/21/07 @ 222lbs

[GaTo]

Just a couple of samples i will start updating with each workout.

[GaTo]

I'll update with tonights workout. BTW you will notice changes in the weights as i am really focusing on fine tuning my technique/form with each exercise. I started to remember that such things as Flyes are not about going heavy but about getting that ROM.

[GaTo]

here's the latest:

[GaTo]

Latest update. The highlighted parts mean that next time around i'm going heavier.

[GaTo]