a SOLDIERS journal!!!!

[TRUEsoldier]

Sunday OCT 24th

work out went pretty good, still on the easier side of the 5x5 so no real struggle yet

Incline BB Bench
180 5x5

Flat DB Press
80 2x10

incline DB FLY's
60 2x10

Burn out set on incline HS machine
1-35pl +2-25pl's, do 8 then pull one and continue!

BB Shrugs
255 3x8

DB Shrugs
85 3x8

Leg Extensions
15lbs on each side held out at a straight extension(constand pressure) as starting position, 3x15 each leg

Standing Calf Raises
225 3x20

all in all a great work out, it only takes about an hour. I usually have a pretty bad rotator, but it seems to be doing alot better that I am focusing on a more incline bench with a much closer grip than I used to use!

Peace

 

[TRUEsoldier]

OCT 25th

Well today sucked, I got to the gym all was going without any problems, and then we got hit with a mortar attack and it fucked my whole work out up!!

Back(thickness), shoulders, abs(upper)

Deadlifts
335x 2x5

then we had an allert and could not finish back work out. It took about an hour, and I had to get back to work, so I skipped the rest of back and went to shoulders

Arnold DB Press
60 5x5

Front BB military press
125 2x10

Side Lateral DB raise
20 2x10

v-up crunches
3x15

delts were on fuckin fire, god they hurt so bad and were burnin so bad!! Damn I love that shit!!

Peace

 

[TRUEsoldier]

Wednesday Oct 26th

Arms

gotta love the arm days, I always feel them the next day, I think cuz I hit them so intesly!!

CG Bench
195 3x8

Reverse Grip bench
195 3x8

Rope push downs
70x12
80x12
90x12

they made it to where our cable machine wont go heavier anymore!!!! it sucks

Single arm press downs
50x8
60x8
70x8

Straight bar burn out
90x12 drop a plate do 12 etc

Standing EZ curl
90+bar 3x8

Preacher DB
50x8
45x10
40x10

V bar cable curls
70x12
80x12
90x12

Single arm cable curls
50x8
50x8
60x8

arms were on flippin fire

I love it, couldnt hit forearms, or abs, was short of time had to get back to work so the other guys could get to chow!!

Peace

 

[TRUEsoldier]

OCT 28th

Legs, Rear Delts

Well today was worthless, did not have a good day, decided to go to the gym right after I went to the pool(I actually had a relaxing time at the pool) but still there was alot on my mind when I got to the gym, then there was a fuckin alert!!!! god I wish these bastards would stop mortaring us when I am in the gym!!

here is how it went

Iso lateral Leg press
3pl each leg x20
4pl each leg x20
5pl each leg x20

individual HS Leg extension
25x12
35x12
45x12

SLDL
warm up set **alert**

fucked up my whole work out, and decided to just go back to the room and eat!!

waste of my time!

 

[TRUEsoldier]

OCT 29th

Chest(light)Back(width)abs(obliques)

Today wasnt that bad, I did have 24 hour duty last night, so I was a lil tired, but I worked through that!! also my blender blew up, so I might be in a bad spot for awhile, hopefully I can get it fixed!!!

speed bench on flat
135 10x3

speed bench on incline
115 10x3

Chest dips
bw 5x10

Wide grip pullups (palms out)
bw 3x8

shoulder width grip pullups (palms out)
bw x8,8,7

Close grip chins (palms in)
bw x6,6,5

Standing overhead pulldowns( I have no clue if this is what you call them, I cant remember, but it is when you keep your arms straight and pull the weight from over your head to waste level, cable machine of course)
50x8
60x8,8

side crunches
3x15

and that is all she wrote, all in all a good work out, I always feel good after this day, and it gets me ready for a really good day on chest on sunday!!

Peace

 

[ghettostudmuffin]

Keep on doin it man. It's cool to see other's progression in strength and size.

Just think, if you ever have to go toe to toe with some bad guy there, your strength and size could mean the difference between life and death. Stay safe and lift hard man.

 

[TRUEsoldier]

OCT 31st

chest(heavy), Traps, Quads(light), Calves

Incline BB Press
185 4x5
190 1x5

Flat DB press
85 2x10

Incline DB Fly
60 2x10

Incline HS machine
2x25, 1x35lb plates on each side, do 8 then pull then 8 etc

Standing BB Shrugs
275 3x8

DB shrugs
95 3x8

Leg Extensions
20 on each leg, held to flexed position then do 15 reps each leg
3 sets

Standing Calf Raises
275 4x20

Great work out. I decided to change the 5x5 routine a little, by making the last set 5lbs heavier, to get me ready for the next week! I kinda liked it, especially for the earlier weeks, cuz it is light weight!!
Also I was standing there, and my back cramped up(atlesast that is what it felt like!) and it has stayed that way since!! feels like a calf cramp but in my whole back! its actually hard to breathe when I turn!! its kinda buggin me, especially seeing that I have to do deadlifts today!!!

Peace

 

[WalkingBeast]

Those are some solid fucking lifts brother!! And the routine looks real good too. Keep KILLING that SHIT brother, in and out of the gym!!

 

[JKurz1]

Just curious...what's the reasoning behind tossing in a speed bench day 2 days before your heavy chest day???

 

[TRUEsoldier]

Those are some solid fucking lifts brother!! And the routine looks real good too. Keep KILLING that SHIT brother, in and out of the gym!!

thanx bro, gotta long way to catch up to ya bro, but I am clawing my way up there!!!