a SOLDIERS journal!!!!

[TRUEsoldier]

Dec 3

Chest (light), Back (width)

Speed bench

135 10x3

Chest Dips
BW 5x15

Pull ups
bwx5
bwx21RP(12,4,3,2)

Lat pull machine
Drop set
180x8 ; 130x5 ; 90x8

and forearms and biceps were so tight that I was done for the day, my arms were still really soar from the other day

 

[TRUEsoldier]

Dec 5

chest (heavy), traps, quads(light), calves

was pretty worn out going into the gym today, didnt eat well, and stood in line for an hour and some change in the sun waiting to ride a camel!!!! but oh yes it was worth it! I will try to post a pic of me riding ol' betsy asap!!

incline BB press
215x5,4,4,4 (on all the sets of 4 I also got a lil help on the fifth rep!)
220x3+2 forced reps

I think i will stick with 215 next week as well, I want to get all 5x5 before I go up!

flat db press
100x8,7 (shoulder got out of positino and felt like it was going to collapes so droped it on last 8th rep on last set

incline db fly
30 3x12

stayed really light, I dont think I streched nearly enough, was feeilng pain in my left pec near where it meets shoulder, and these made it feel alot worst! HA

HS incline individual press
drop set with 3x35 each side do 8 drop one, do 8 etc total of 24 reps

BB shruggs
225 3x8

nice and slow great hold ono top, able to hold them really high with lil to no prob!!! and no bounce to get them up to full contraction!

HS iso leg extension
20 3x15 held at full extension during reps

Standing BB calf raise
135x20
225x20
295x20
295x50RP(20,12,10,8)

again FUCKIN OUCH!!!! god those hurt so good!! deffinatly the best pump I have ever gotten from calfs

all in all an alright day, I was upset cuz I didnt kill 215 5x5 on incline, but it gives me something to focus on for the rest of week!!!! along with dropping dips from my routine for a week, to let my shoulders get a lil rest!!! I also need to start eating better, been eating alot of sugar lately( I usually dont eat any!) and not eating as many clean carbs as I used to, but still weighin in at 203 at about 13.6% bf, so I aint to afraid yet, i was 193 at 11.6 before I started bulking, so not to bad I guess, but we will see what I retain after I cut down again!!

peace

 

[TRUEsoldier]

Dec 6th

Back(thickness), shoulders, lower abs

Deadlifts
135x3
225x3
275x3
315x3
365x3
385x1

all of them were easy, didnt want to push myself today, just wanted a good pump! next week will deffinatly go to 405, and depending on how that feels, I will go for more...

T-bar rows
1platex8
3plx8
4plx8
4pl+25x6

DB row
100x8

Arnold/db presses
80x2/3
80x3/2
80x3/2
80x3/2
80x2/3

first number is arnolds then went to db press when couldnt complete anymore arnolds!

BB military press in front touch chest
135x8,6

my shoulder hurts so damn much, its not funny, it hurts up in my trap and all of my delt, I dont think its my rotator, cuz it is just soarness, like being hit with a basball bat (yes I know how that feels too) I am goign to take a break from dips and shoulders next week, hopefully it will feel better. Its just my right shoulder, but dont want my left to start bothering me as well!!!

Hanging leg raises
x15,10,10

this even hurt my shoulder! fuck it

still weiging just a drop under 203

Peace

 

[Allon]

Good workout bro, great journal and great progress. Stop saying fuck the middle east though or we will have to come and fuck you up!!!

 

[TRUEsoldier]

Nov 8th

Arms(tri's, bi's), obliques...skipped forearms today

pain is now in high trap/neck! I think it is a nerve or something, really messed with my work out today, thinking about goign in to see what is wrong. Wish I could get a great massage, cuz hopefully that would help, but dunno!

CG Bench
225x7,6,6

Reverse Grip Bench
225x7,6,7

Rope pull downs
60x8
70x8
70x7
60x8

Straight Bar push downs
70x8
80x8
90x8

tri's felt nice and smoked, but could feel pressure in soulder/neck whatever the hell it is

Standing curls supersetted with Preacher bench DB curl
90+barx8 ~45dbx8 x3

last set could only do 5 on the first arm during db curl, so I did 8 on other arm, then did 3 more on the first arm!

Alt DB curl sitting
40 3x8

really easy, but could feel the pain in my neck/shoulder get worst, so worked for an awesome squeeze!!

Obliques

side crunches
3x15

all in all a good burn, arms felt huge, had a girl askin about what she could do to get her arms stronger, cuz she just recovered from a brokin wrist...blah blah blah....other guy was sure that she was hittin on us! HA

Peace

 

[TRUEsoldier]

Good workout bro, great journal and great progress. Stop saying fuck the middle east though or we will have to come and fuck you up!!!

uh ok...just let us knwo when you are going to make this "visit to kick our asses" I wouldnt want to be caught off gaurd and not have the good china set on the table

and thanks for the comments on th ework outs bro, hopefully I can get to my goal sometime this decade!!

Peace

 

[Allon]

No prob man : ) I am sure with your dedicaton you will meet your goals much faster than that!!

 

[JohnRobHolmes]

man, your power is upping steady! is there something you are hiding from me? i have spent too much time at 140 for close grip 5x5, and im ready to move on, but my body isnt.

 

[TRUEsoldier]

man, your power is upping steady! is there something you are hiding from me? i have spent too much time at 140 for close grip 5x5, and im ready to move on, but my body isnt.

I think that I had more strength than I thought on that movement, I just wasnt use to it. PLus when I changed my benching position, and focus alot on my shoulder position, I have been able to get stronger quicker, I think it was due to a bum rotator that I have had for awhile! nothing to really talk about yet when it comes to extra help...still waitin till I return back to the states

Peace

 

[ghettostudmuffin]

Good job on the weights.

Keep reppin away.