a SOLDIERS journal!!!!

[TRUEsoldier]

Nov 24th

Arm day, I lvoe this day, cuz I only hit arms once a week, so it is almost like a treat great pump, nothing special, but a good work out!

CG Bench
205x8
215x6,6

Reverse Grip Bench
205x8
215x6,5

V bar press downs
90 3x12

Rope Press downs
90 3x8

Single Arm press downs rotating grip to normal/reverse
40x8
50x8,8

Ez curl bar curls supersetted with DB preacher curl
90+bar x8 ; 35dbx5 each
90+bar x7 ; 35dbx5each
90+bar x6 ; 35dbx5 each

OOOOoooouuuuccchhhhhhh talk about a burn

Alternatine DB Curl on slightly leaning bench
40 3x8 really slow

Hammer Curls
45 3x8

Wrist Curls
35x12,8,8 One RP set!!

arms felt tight all the way back to the tent!!! as tony the tiger would say GGGGGeeerrrreat!!

Peace

 

[JohnRobHolmes]

solid bro! thats some nice curling weight too. do you train your bis to failure?

 

[TRUEsoldier]

thanx bro, no I dont train nothing to failure unless I am doing burn out sets. but on the supersets I will get damn close!! LOL

Peace

 

[TRUEsoldier]

another make up day for me, cuz of turkey day, I spent all yesterday eating, and ditn make it to the gym.


Nov 26th

Speed bench
135 10x3

Chest Dips
bw 5x14

SG Pull ups
20(RP 11,4,3,2)

HS Iso lateral Leg press
4 1/2 plates x10
5 1/2 plates x10
6 1/2 plates x8

HS iso lateral Leg extensions
25 x10
45x8,8
50x8
each side all weights

SLDL
135x10
225x10
275x8

and thats it did them all really quick got the hole work out done in less than an hour and that includes warm ups! got a good pump, and hopefully next week I will not miss as many days, cuz its really startin to piss me off!!

Peace

 

[TRUEsoldier]

Nov 28th

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

Another good chest day, nothing spectacular, but my shoulder was really soar from sleeping on it wrong last night, and I am not sure what is wrong, hopefully nothing, but still went in there and killed that shit again!!!! I must confess my love for the gym...I love you weight liftin LOL

Incline BB Press
210 4x5
215 1x5 (last rep spotter touched, said didnt do anything, but still touched! )
Flat DB press
100x8,7 shoulder felt really soar during these, I might go away from them for awhile...any ideas anyone???????

Slight Incline DB fly's
50x10,10 really light, but didnt hurt shoulder and that was the plan for staying light!!

HS iso incline bench press burn out set
2x35, 1x25 each side, do 8 drop a plate, do 8 etc...

chest felt great!!

BB Shrugs
225 3x8
light, but get great squeeze from staying light, plus the pain in my shoulder hurts up in my trap to??? fuckin me up

DB shrugs
100 2x8

HS Iso lateral leg extension
20 each side 3x15 (each set is held at extended state, during reps!!)

Standing BB Calf Raises
225x20
295x20
295x43RP(16,12,8,7)

fuckin ouch! god those are the best things in the world, I think I might add RP in all major exercises when I plateu!!!

Well that was that, nothing great, but still havnt plateued yet, and that is what I care about most!!! Plus my work out partner is back to liftin with me again, so I can push myself harder!!

Peace

 

[TRUEsoldier]

Nov 29th

Back(thickness), Shoulders

An average day, spent the whole morning workin on my truck, so I was kinda worn out but I gotta go to the gym around 2pm which is perfect, but didnt have a work out partner again. found out my generator that powers my tent fucked up again, so had to work with that, but all in all cant coplain to much...oh yea also I have 24hr duty now, so I will be on here for awhile!!

Deadlifts
135x10
225x5
295x5
365x4 lost count, but guessing that I only did 4 not 5
385x1 felt alot heavier for some reason, so I decided to stop there

Tbar rows
2pl x10
3pl+10x8
4pl+10x6

DB Row
100x8

felt good so went to shoulders
Arnold DB press
75x4(1),4(1),5,5,4
the one in perenthesis is a normal db press instead of Arnold, I felt kinda tired going to the fifth rep so I didnt want to fail the arnold so opted to do standard rep, but on the third set, I was like FUK IT and it actually wasnt to hard...go figure

Military press in front lowered down to collarbone(touch chest)
135x7,6

these are actually getting harder, but I am going really low and exploding up, so I dont mind lowering the weight!!

DB side lateral raise
25x8,8

I do one at a time to ensure there is no swinging, or anything, just really slow and concentrated!! these fuckin burn so damn bad. My shoulder actually burns for like another 20mins, as if the lactic acid just keeps building up for some reason!!! hoep its not a bad thing!!!

Peace

 

[JohnRobHolmes]

my shoulders burn from side rasies too. 25 pounds is a helluva lotta weight for those! i just got up to 15 pounders and i barely made it though a 2x8. i love them though, they fill out the sides really nice.

 

[TRUEsoldier]

my shoulders burn from side rasies too. 25 pounds is a helluva lotta weight for those! i just got up to 15 pounders and i barely made it though a 2x8. i love them though, they fill out the sides really nice.

yea burn is one thing, but I am sayin that this shit just doesnt go away!!!! I am talkin about burnin for like the whole walk home whichi is more than half a mile! 25's are that bad, I watch people use the 35+ but they swing like they are ttrying to fly away, its so funny!! I love the one arm at a time and really slow with a hold on top!!
Peace

 

[TRUEsoldier]

Dec 1

Arms (tri's, Bi's, Forearms), Abs obliques

Gotta say it was a good day

CG Bench
205x8 ( way to easy, and got all pumped up, but then relized it was not 215 like I thought it was! lol)
225x6,5

It felt great having 2 plates on each side, didnt feel really heavy, but didnt get 8 each set!!! I cant wait till next week!!!

Reverse Grip Bench
205x8
225x6,6

these are actually getting easier quicker!!!

Weighted dips
BWx8
+45x8,8

really easy, did them really slow, delts started getting soar!

V bar push downs
90x10
100x8
110x5, drop down to 70x8

Rope push downs
50x8,8
40x8

all these done on Lat pull machine, much heavier compared to other cable machine!

EZ curl bar supersetted with individual DB preacher curls
90+barx8,40x8
90+barx8,40x8
90+barx8,40x8

fuckin ouch talk about a burn, this really kills I love it!!!!

Alt DB curls
40x7,8,8

really slow, and man does it burn

Hammer curls
50x8,8
35x8 really slow

forearm curl
30x30RP(12,10,8)

Arms were smoked they still feel jacked, I feel that they are about to explode!!!! KILL IT!!!!

Peace

 

[TRUEsoldier]

Dec 2

legs

today was my day off, so that was good, I didnt stay up to late las night, so I was able to get up and eat a lil breakfast! felt pretty godo in the gym, nothing special, but knee didnt really tighten up to bad, so that was really god, I might try to do squats!

leg Press
9 plates 10
12 plates 10
14 plates 6

Iso lateral leg press HS machine
4 1/2 plates each leg 3x10

really easy, wanted to stay light, just get a good squeeze by going really slow

HS iso leg extension
25 x10
40x8
50x8

each leg felt really good

SLDL
135x12
225x10
285x7

felt really good, hams and ass were tight as hell

HS leg curls
10x10
25x10
30x10
40x10

each leg, felt really good, didnt get the pain that I usually get, which is really good sign

Standing Calf raises with BB
135x20
225x20
295x20
295x47RP(20,12,8,7)

OUCH!!!!!

Reverse fly's for Rear delts on paramount machine, craziest thing!
10x8
20 2x8

got really good squeeze on these!! really like thme

Peace