a SOLDIERS journal!!!!

[TRUEsoldier]

Oh yea, I also do abs on work out day 2 and 4 my routine is like this

modified crunch V-ups
3x15
modified side bends V-ups
3x15
lying leg raises
3x15

turns out to be about 3 times a week, but right now I am not really doing any cardio, might do 15 minutes a week just to stay busy on my off days though!!! but we'll see, trying to stay on a pure bulk routine right now

peace in the middle east

 

[TRUEsoldier]

12July04 Day 5, Week 1 work out day 5

Today was my day off, which is great, cuz I didnt get much sleep the night before due to the fucking alert. I went to bed early, so hopefully I will get a better work out the next day. I did work on flexability, and looseness in my knee, did some BW squats, hurt like hell, and tightened up my knee, but was ok. I didnt get any locking, or clicking, so I think I can work the soreness out, but we will see. I kinda slacked on eating as well, cuz I was th eonly one at work, so people had to bring me my meals but here it is

Meals:

Meals

meal 1:
bowl of cheerios, bowl of rice chex, and 2 ham and cheese crossaintwiches
meal 2:
protein shake 2 scoops with about 14 oz of milk
meal 3:
chicken fried steak, scoop rice, and 1 diet sprite
meal 4:
Protein shake 2 sccops with about 14 oz of milk
meal 5:
2 sandwiches (lettuce, tomatoe, mayo, ham, roast beef, cheese)
meal 6:
Casein protein shake 1 sccop with 16 oz of milk

 

[TRUEsoldier]

July 13, 2004 Day #6 Week #1 Work out Day #1

today was a pretty good day, of course a little tired from the usual 12 hour day with no help at work, so I have to handle all problems. Pretty fuckin hot today probably near 120s like usual, but felt really dry today....Was pretty hungry all day too, I think I am going to add a tuna sandwich or 2 throught the day, gotta feed this machine...

Workout:

Flat dumbell Press
225x5
225x5
225x5
225x5
225x5
245x1
265x1


Dumbell Incline Press
80x8
80x8


Dumbell Incline Flys
55x8
55x8

Burn out flat bench
drop set starting with 2x25's and 1x10 on each side

Barbell Shrugs
275x5
275x5
275x5
275x5
275x5

upright rows
95x10
95x10

Dumbell Shrugs
85x10
85x10

work out felt pretty good, had to wait an especially long time to start the bench, which kinda sucked, but once got into it it was a great pump. no mortar attacks while working out so that was awesome, but 4 earlier in the day so their timing is geting better...lol...j/k

Meals

meal 1:
1 piece of chicken, 2 scrambled eggs, 2 hard boiled eggs, 1 scoop of rice, 1 milk, 1 juice
meal 2:
protein shake 2 scoops with about 16 oz of milk
meal 3:
cornish hen, 1 serv pasta, 1 serv cauliflower
meal 4:
Protein shake 2 sccops with about 16 oz of milk, 1 sandwiches (lettuce, tomatoe, mayo, ham, roast beef, cheese)
meal 5:
baked fish, scoop of rice, broccoli, 1 milk, 1 juice
meal 6:
Casein protein shake 1 sccop with 16 oz of milk, and a cream cheese danish small

goign to start getting tuna and eating in place of meat and cheese sandwich and with shake post workout with meal 6 shake

overall feeling good with routine, and lovin the pump

 

[Allon]

Looks good man!
Post the pics somewhere non plats can see them.

 

[he-man]

looking solid bro! keep up the good work. i'm impressed with the dedication you have maintained considering your deployed. that shit makes it kinda hard i know. rock on!!!

 

[TRUEsoldier]

Looks good man!
Post the pics somewhere non plats can see them.

Thanks alot man, Yea Walkingbeast started a thread in the "pictures of members" forum, hers the link to the forum

http://www.elitefitness.com/forum/showthread.php?t=330388

thanks for all the feedback, much appreciated

 

[TRUEsoldier]

looking solid bro! keep up the good work. i'm impressed with the dedication you have maintained considering your deployed. that shit makes it kinda hard i know. rock on!!!

Thanks alot bro, NOTHING is goign to fuckin slow me down this time, I dont care if I have to take a break from whippin sadams ass to get a work out in, he will have to wait!!!! lol...thanks again

 

[TRUEsoldier]

July 15, 2004 Day 7, Week 1 Work out day 2

Today is a good day, cuz tomorrow I am off of work, so that is always motivating. Nothing unusual about todya, same ole hot ass day, but it wasnt that bad. I didnt have alot to do at work, I got to read alot about supplements, and muscle development. Bodybuilding.com is an awesome site to begin your research, thanks to everyone that led me to it!!!

Work out

Barbell Shoulder Press
175x5
175x5
175x5
175x5
175x5
195x1
215x1 needed some help, got stuck on bottom but then pushed through it

Dumbell Shoulder Press Arnolds
55x8
55x8

dumbell Lateral Raise
35x8
35x8

Burn out set on hammer strength machine
three 35 pound plates each side did 8, then pull plate etc...

Hammer Strength Iso lateral rows
290x5
290x5
290x5
290x5
290x5

Cable Pull downs
220x8
220x

dumbell Rows
85x8
85x8

Pull ups Burn out, rotate sets between one other person no rest between sets
bwx8
bwx6
bwx5 with help did 4 more

Was a little tired from work out, especially once I got to the pull ups, I think the damn air condioner doesnt work at the gym, cuz I sware I sweat enough to fill a fucking gall jug from my shirt alone!!!

meals:

meal 1:
2 eggs, 3 hard boilde eggs, 1 scoop rice, 2 milks
meal 2:
protein shake 2 scoops with about 16 oz of milk
meal 3: mexican food day
Chicken fajita style, small enchilada, mexi rice, 2milk, 1 cup tea
meal 4:
Protein shake 2 sccops with about 16 oz of milk
meal 5:
BBQ chicken skinless, 2 piece of roast turkey, potatoes, green beans, 1 milk, 2 cups tea
meal 6:
Casein protein shake 1 sccop with 16 oz of milk

Felt good today especially once the work out was done, really pumped, this gym doesnt have a belt with chain for me to use so I can not start with weigted pull ups, but I am going to order one soon, so I can start with those.

 

[TRUEsoldier]

July 15th Day 2 of week 2 Work out day 3

yesterday was my day off, so I had to wait to write the entry on here till I came into work today, Just incase it doesnt make sense, I am roughly 11 hours ahead of the west coast time, so my entrees might seem a little off, cuz my 15th day, is still the night of the 14th back in the states...had to clear that up really quick. today was awesome, got to relax, watch a few movies in my hooch, and catch up on some sleep. Cant complain about that, now if I could only get laid!!!!!!!!! ahhhhh only a few more months

work out
Iso lateral leg press
195x5 each leg
195x5 each leg
195x5 each leg
195x5 each leg
195x5 each leg

Leg Extension hammer strength
60 x8
60x10

Squats
135x5
135x5
135x5
135x5
135x5

alright these are my frist time doing these in along time, and first time since I blew out my left knee a couple months ago. I thought it would put alot of stress on my knee and "ITB" but thankfully it didnt, my knee tightened up after the 2nd rep, but it was more in the back of my knee, not sure what tendon or what. But I would then go really deep, (damn near ass to ankle) and it would loosen it up pretty good, but my knee felt really weak. I am going to slowly progress with this, but I am really looking forward to leg days now, and hoping it feels better soon

Dead lifts
185x5
185x5
185x5
185x5
185x5

once again stayed light, to get the loosness out of behind my knee, but felt good, plan on jumping about 50lbs each week for the next couple of weeks, till I get to a good weight to work with

Leg Curls (isolateral hammer strength)

25x8 each leg
25x10 each leg

these are what hurts the most on the back of my knee, hoping to find a good web site to describe what it can be.

Standing calf raises single leg using 35lb plate
x12
x12
x12

Sitting calf raises
250x12
250x12
250x12

overall felt really good, my knee really hinders my progress but I wont let it stop me. I dont think it is really serious, and when I had it looked at a month ago or so and he didnt think it was really bad (remember wher I am, so they cant be very thourough) and I am not going to keep waisting the doc's time when he has people getting shot and shit like that, this can wait till I get back!!!!!

meals

meal 1:
2 crossaintwiches, 1 bowl cheerios, 1 cup milk
meal 2:
protein shake 2 scoops with about 16 oz of milk
meal 3:
MRE...Cheese tortellini (22g protein, 61G Carbs, 25 1/2g fat)
meal 4:
Protein shake 2 sccops with about 16 oz of milk and 1 serv dry oatmeal
meal 5:
MRE Chicken and noodles
meal 6:
Casein protein shake 1 sccop with 16 oz of milk

today i worked out earlier, cuz I didnt have to work, so meal 5 was my post work out meal, and I drank my last shake right before bed. I then had an alert around 845 pm so that sucked, but it didnt last to long

 

[zxe003]

Good shit bro! I give much respect to anyone who could continue to bang it out in such crazy conditions! One thing that I've noticed, is that you've got pretty good upper lat strength with those pulldowns and the volume in chins. I'm the complete opposite. My lower row strength is much better, but I'm trying to improve. Still kinda hard for me to do a lot of chins because I'm still up at about 250 right now...but soon..... Keep up the good work bro!!