a SOLDIERS journal!!!!

[TRUEsoldier]

alright through inspiration from everyone else, I decided to keep a rournal to include everything!!!! I would really appreciate all the advice I can get, and motivation as well. I am keeping track of everything work out and diet The plan is a 12 week schedule, 6 weeks bulk, then 6 weeks lean. I am goign to try to eat as clean as possible, but all suggestions are appreciated. I have some before pics that I just took yesterday...but dont know where to post them, cuz alot of image hosting is blocked here. Well here it all is,

Work out split
day 1: chest and traps
day 2: back and shoulders
day 3: legs and lower back
day 4: arms
day 5: rest

begining build:
height: 6' weight:195
body fat %: 16 according to the army, not an accurate system though

measurements
chest: 43 1/2 Calf: 16
Waist: 35 Quad upper: 24
neck: 16 1/2 Quad lower: 19 1/2
upper arm : 17
fore arm: 13

note: this is after I got off of creatine and protein shakes for 3 weeks and went from 207 down to 195 while doing 30 mins of cardio 3 times a week

 

[TRUEsoldier]

July 8, 2004 Day #1, Week #1 work out day #1

today i was extremely tired, worked outsides all day building shelves, a desk, and a table for my hooch in the 125 Degree heat. I thought i would be good, but when I got to they gym I was completely out of gas, but did not give up. quick note, I work from 8am to 8pm, and work out from 830pm till about 10pm at night...

routine:
chest and traps

Flat barbell bench
220x5
220x5
220x5
220x5
220x5
240x1
260x1

Incline Dumbell press
80x8
80x8

Incline Dumbell Fly's
50x10
50x10

Didnt get a burn out set in, was to worn out

Barbell shrugs

275x5
275x5
275x5
275x5
275x5

upright rows
85x10
85x10

dumbell shrugs
85x10
85x10

weight seemed light, but after just a few reps I was tired as hell, and fatigue hit instantly

meals:

meal 1:
2 scambled eggs, 2 HB eggs, 1 sccop rice, 1 milk, 1 juice
meal 2:
protein shake 2 scoops with about 14 oz of milk
meal 3:
MRE Pasta and vegetables (nutrition 23 protein, 70 carbs, 25 fat)
meal 4:
Protein shake 2 sccops with about 14 oz of milk
meal 5:
MRE Chicken with noodles with cheese, and fig bar (nutrition 37 p, 64 c, 29f)
meal 6:
Casein protein shake 1 sccop with 16 oz of milk

MRE's are easy to get, but not always the kinds I want. I am not sure the nutirional value of all the food, still checking out web sites to keep track of all those. I am also still trying to get my appetite back, since I stopped taking shakes for 3 weeks, my stocmach seemed to shrink a little...

 

[TRUEsoldier]

July 9th, Day #2, Week #1 work out day #2

today was alot better, a little worn out from a 12 hour day at work, but got frago to ground gear (which means I dont have to wear an extra 60lbs of body armor every where I go) talk about a huge relief. all around alot better than the day before

workout
shoulders and back

barbell shoulder press behind head
170x5
170x5
170x5
170x5
170x5
190x1
205x1 went down to fast, got stuck to low, needed a little help

dumbell arnold presses
55x8
55x8

dumbell lateral raises
30x10
30x10

no burn out set today


Cable lat pulls
200x5
200x5
200x5
200x5
200x5
220x1 240x1 250x1

Hammer strength mid rows
280x8
280x8

Pull ups (palms away) a little wider than shoulder
bwx8
bwx8
bwx7
bwx5
no rest between sets, rotate with one work out partner

weight felt pretty light on some work outs, but alot better with the fatigue


meals:

meal 1:
2 scambled eggs, 3 HB eggs, 1 sccop rice, 1 cup water
meal 2:
protein shake 2 scoops with about 14 oz of milk
meal 3:
1 steak, 1 scoop rice, 1 serving of mixed vegetables
meal 4:
Protein shake 2 sccops with about 14 oz of milk
meal 5:
2 pieces of baked fish, 1 scoop rice, 1 milk
meal 6:
Casein protein shake 1 sccop with 16 oz of milk


normal food was good change, MRE's get boring really fast. stomach a little better, not as lethargic throughout day due to protein shakes. still trying to adjust to 2 scoops per shake rather than 1...

 

[TRUEsoldier]

July 10, 2004 Day #3, Week #1 Work out day #3

Today was a pretty good day, I only had to work for 6 hours, so I got alot of rest, and was able to talk to my daughter for awhile, which always pumps me up. Only bad thing is that my Ham's are killing me, I have been stretching alot while doing abs, and I think that my hams are not used to it. It all stems from the injury that happened to me back on June 2nt when playing ball. But I still felt pretty good today

Workout
Legs and Lower back

Iso lateral leg press
190 per legx5
190x5
190x5
190x5
190x5

Leg Extension individual
25 per legx8
25x8

leg press
380x8
380x8

Leg curls individual
20per legx5
20per legx5
20per legx5
20per legx5
20per legx5

Dead Lifts straigt legged
135x10
135x10

Calf raise hammer machine
200x15
200x15
200x15
200x15
200x15

Back extensions
N/A

Leg extensions and curls are extremely painful, it seems that that movement affects what is wrong with my knee. The physical therapists is sure that it is just a "IT" Band strain, with possible sprain of the ligiments in my knee (MCL, LCL, ACL) But it doest seem to affect pushing movements as much. I am for sure going to move Dead lifts to the main movement for Hams, I am just trying to work it in slowly. As for squats, when I squat down at all, the side of my knee tightens up imidiatly. I plan on working on BW squats to try to loosen up the strain, and if that works I will move to more and more weight, but I want to take my time, and not chance the possiblity for a serious injury. I am hoping when I go on leave around September I will possibly be able to go in and get an MRI to check the severity of the injury...but we'll see

meals:

meal 1:
2 scambled eggs, 2 HB eggs, 1 sccop rice, 1 milk
meal 2:
protein shake 2 scoops with about 14 oz of milk
meal 3:
MRE turkey breast, sports bar, crackers and peanutbutter (nutrition 61 p, 81 c, 33 f)
meal 4:
Protein shake 2 sccops with about 14 oz of milk
meal 5:
2 pieces of turkey, 1 chicken cordon bleu (spoiled myself), 1 serv carrots cooked, 1 milk
meal 6:
Casein protein shake 1 sccop with 16 oz of milk

Overall a good day, legs were tight to begin with, so throughtout the work out I am always looking for ways to loosen my knee up. Back extensions were a "NO-GO" immidiatly, to much strain on the back of my knee around my Hami...Biiiaaaaatchhhhhh

 

[TRUEsoldier]

alrighty hopefully this worked, I posted a couple pics in my gallery, hopefully the are clear and work thanks for the comments in advance


http://www.elitefitness.com/gallery...7&password=&sort=1&size=medium&cat=500&page=1

 

[zxe003]

Right on for starting up a journal bro! You work pretty fuckin hard! Be careful of overtraining....with that type of daily schedule, you're definitely prone. Keep up the progress. Good shit!

 

[TRUEsoldier]

Right on for starting up a journal bro! You work pretty fuckin hard! Be careful of overtraining....with that type of daily schedule, you're definitely prone. Keep up the progress. Good shit!

Thanks bro, I cut back my routine, I was doing about 3-5 more sets per muscle, I decided to lay off of it. I really liked your journal, and once I am feeling better, knee wise, I want to start getting into new stuff like Plyo, and stuff. thanks again

P

 

[WalkingBeast]

Very solid stats!! And damn man, you look FUCKING solid!! Ill host those pics for you. Let me know, and Ill start a thread in the "Pictures of Members" forum and you can get some feedback. There will usually always be some negative response for anyone's pictures, but most of it is usually positive. Great to see you starting a journal!! I was hoping you would. Gives me the opportunity to motivate the FUCK out of you! Nice lifts too! Keep KILLING that shit!

 

[TRUEsoldier]

Very solid stats!! And damn man, you look FUCKING solid!! Ill host those pics for you. Let me know, and Ill start a thread in the "Pictures of Members" forum and you can get some feedback. There will usually always be some negative response for anyone's pictures, but most of it is usually positive. Great to see you starting a journal!! I was hoping you would. Gives me the opportunity to motivate the FUCK out of you! Nice lifts too! Keep KILLING that shit!

Thanks man, everything helps, and I dont mind negetive feedback, that is what motivates me to work harder, dont want people to always be nice!! I need all the comments I can get...motivate away!!!!

 

[TRUEsoldier]

11july04 day4, week 1 work out day #4

Alright, today is arms day, and I always like that. Another long ass day at work, and I was pretty much bymyself all day to run an entire shop, but its aight cuz it was kinda slow. At the end of the day though, some peopel at work really pissed me off, so I was not in the happiest mood when I left to the gym. But got pumped fast here it is:

work out
arms
standing ezbar curl
5x 90 +bar
5x 90 +bar
5x 90 +bar
5x90 +bar
5x 90 +bar
1x110+ bar
1x130+bar a little help

alternating dumbell curls
50x10
50x10


Preacher bench dumbell curl
50x10
50x10

burn out set on preacher bench
1 drop set of 4 10's on each side, 8 reps, then drop a 10plate and 8 more etc.

Weighted Dip machine
250x5
250x5
250x5
250x5
250x5


Cable Pull downs straight bar (on lat cable pull machine)
100x10
100x10


cable pull downs with rope (on lat cable pull machine)
70x8
70x8


Reverse Grip bench press (at shoulder width apart lower to lower chest, sternum)
135x10
135x10
185x8



Arms felt smoked afterwards, I hate the damn dip machine, but it was the only thing open, and it was already getting late. I cant do skull crushers, or overhead dumbell extensions cuz I get a sharp pain in my elbow. I dont really feel it when I do cable pull downs though, so I try to do more of them, dips, and stuff like that...

Meals

meal 1:
1 piece of chicken baked 2 scambled eggs, 2 HB eggs, 1 sccop rice, 1 milk 1 juice
meal 2:
protein shake 2 scoops with about 14 oz of milk
meal 3:
1 piece of baked fish, 1 scoop vegetables, 1 scoop rice, 1 milk, 1 glass of tea
meal 4:
Protein shake 2 sccops with about 14 oz of milk
meal 5:
1 lg steak, 2 pieces of chicken breast, 1 scoop pasta
meal 6:
Casein protein shake 1 sccop with 16 oz of milk

All around great day, untill night we had an alert around 1145 at night, and it lasted till about 1230. Damn bastards wont stop mortaring us in t he middle of the night, its a fuckin bitch trying to sleep through that shit!!! hahahahaha But it could always be worst, they could use NBC....fuck that!!!