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Banned
zxe003 said:
Must have been, but it seems like everyone rebounded pretty good...
a SOLDIERS journal!!!!
- Thread starter TRUEsoldier
- Start date
Must have been, but it seems like everyone rebounded pretty good...
TRUEsoldier
Banned
I will catch my journal up tomorrow, I forgot to bring it into work with me, but on Wednesday I think I might have tweeked something in my upper pec/delt? I didnt really feel much pain at all while working out, just a little delt pain that I usually feel, but the next morning, I woke up with a really bad pinching pain up near my collar bone. It especially stabs when I reach across my body and upwards??? does anyone have an idea what this could have been, and the seriousness of it?? I worked out leges yesterday and it didnt affect my deads at all, so I am thinking its not that serious. I work out shoulders today, so I will quickly find out how much it bothers me. Man this shit better not fuck me up, Aint in the mood for it!!!!!!!! TRUEsoldier
Banned
Well I took a few days to work out really light, so I am not going to post it, plus my diet is just about the same. I did start making shakes with a blender and I am truly addicted to them. I can only eat one a day, at the end of the day, due to being at work all day, but it is good enough for me. I can not get my hands on ANPB at all, all I have is PB that is in these little packets given out at the dinning facility. Its not AN but it will have to do. I have also decided to change up my work out routine, I think I was overtraining a little, especially the smaller muscles, I think that it would be better to work the bigger muscles a little more than the smaller ones.
With all the talk about working back twice once for width, and once for thickness, and then working chest twice once for explosiveness and once for strength, I figured it would be good to just make a routine for it. So this is what I came up with
Monday: Chest (explosiveness), back (Width), calves
Tuesday: Quads (explosiveness), Bi's and Tri's, abs
Wednesday: off
Thursday: Chest (strength), Traps, Rear Delts
Friday: Quads (strength), hams, calves
Saturday: Back (thickness), Shoulders, abs
sunday: off
I am going to try this for awhile, I think it might work out better, I will get another day off a week, and not work out the smaller muscles as often as i was, which I think will help the ligements and tendons heal more.
I am now a walking fucking mess. I tweeked my knee again just walking, so its sore as hell, and really tight, my shoulder/chest is starting to feel better, so I think I just strainedd it, but I will find out tonight doing chest.
Update in hell...we had about 20 mortar attacks yesterday where I am at. We were fighting back and forth for about 2 hours, so that was entertanining. I guess they are really starting to hate us! There havent been any deaths from it, so that is good, but there was a shortage of blood, so always remember to donate (if your clean) when you can. I went to donate, and they ended up having enought once I got there. Thats the latest and greatest from hell....
With all the talk about working back twice once for width, and once for thickness, and then working chest twice once for explosiveness and once for strength, I figured it would be good to just make a routine for it. So this is what I came up with
Monday: Chest (explosiveness), back (Width), calves
Tuesday: Quads (explosiveness), Bi's and Tri's, abs
Wednesday: off
Thursday: Chest (strength), Traps, Rear Delts
Friday: Quads (strength), hams, calves
Saturday: Back (thickness), Shoulders, abs
sunday: off
I am going to try this for awhile, I think it might work out better, I will get another day off a week, and not work out the smaller muscles as often as i was, which I think will help the ligements and tendons heal more.
I am now a walking fucking mess. I tweeked my knee again just walking, so its sore as hell, and really tight, my shoulder/chest is starting to feel better, so I think I just strainedd it, but I will find out tonight doing chest.
Update in hell...we had about 20 mortar attacks yesterday where I am at. We were fighting back and forth for about 2 hours, so that was entertanining. I guess they are really starting to hate us! There havent been any deaths from it, so that is good, but there was a shortage of blood, so always remember to donate (if your clean) when you can. I went to donate, and they ended up having enought once I got there. Thats the latest and greatest from hell....
TRUEsoldier
Banned
Alright so I started this new plan on monday, and I think I am going to really like it. here is a quick run down from the work out on monday and tuesday
Monday:
chest (expl) back width, calves
flat speed bench
10 sets 135x3
first time ever doing these deffinatly felt alot weirder than going really slow, I think they will help though
Dips (leaning forward)
5 x10
as fast as I could push
Hammer Incline Bench
2 platesx10
as fast as I could
burn out on incline hammer machine
pyramid...starting with 1x25, do 10, then add another 25 do 10, then add another 25, do 10, then drop a plate, do 10 and so on
pretty damn good squeeze from this shit
Pull ups wide grip
really slow
5x5
going to start adding weight each week now, just got the weight belt...fuck yea...!
Lat pulls
190x10
190x10
easy but held at bottom for a couple seconds
Parallel grip bar pull downs
170x8
170x8
really slow and hold at bottom for a second
sitting calf raises
210x20
210x20
210x20
210x20
210x20
I also started making post work out shakes with the blender now and I am in love
if anyone can awnser this quesion I would appreciate it, but I dont have ANPB, so how bad is it to substitue with normal PB??? thanks in advance
Monday:
chest (expl) back width, calves
flat speed bench
10 sets 135x3
first time ever doing these deffinatly felt alot weirder than going really slow, I think they will help though
Dips (leaning forward)
5 x10
as fast as I could push
Hammer Incline Bench
2 platesx10
as fast as I could
burn out on incline hammer machine
pyramid...starting with 1x25, do 10, then add another 25 do 10, then add another 25, do 10, then drop a plate, do 10 and so on
pretty damn good squeeze from this shit
Pull ups wide grip
really slow
5x5
going to start adding weight each week now, just got the weight belt...fuck yea...!
Lat pulls
190x10
190x10
easy but held at bottom for a couple seconds
Parallel grip bar pull downs
170x8
170x8
really slow and hold at bottom for a second
sitting calf raises
210x20
210x20
210x20
210x20
210x20
I also started making post work out shakes with the blender now and I am in love
if anyone can awnser this quesion I would appreciate it, but I dont have ANPB, so how bad is it to substitue with normal PB??? thanks in advance
TRUEsoldier
Banned
Tuesday
today didnt last to long, started getting a sharp pain in my hole left arm, I think it is cuz I just trained them really hard less than 4 days earlier, due to changing my routine up..so i ended it before I really even got into my bi routine
quads (exp), Tri's, Bi's
Box Squats
these are weird feeling, and hurts the knee, but I pushed through them anyways, and stayed light.
5 sets 135x12
fast and exlplosive
Lunges
did one set with just 25 lb dB's and my knee popped really bad, and the end of a good day!!!
Tri's
Weighted dips
maintain body as straight up and down as possible
bw+80x5
bw+80x5
bw+80x5
bw+80x5
bw+80x5
Rope pull downs on Lat machine
70x10 2 second hold at bottom
70x10 2 second hold at bottom
Straight bar pull down on lat machine
70x10
80x10
90x10
100x10
EZ curl bar curl
115+barx 5
started getting pain right away in my hole left arm did another set with only about 95+bar and it still hurt bad, so I called it quits for the night
today didnt last to long, started getting a sharp pain in my hole left arm, I think it is cuz I just trained them really hard less than 4 days earlier, due to changing my routine up..so i ended it before I really even got into my bi routine
quads (exp), Tri's, Bi's
Box Squats
these are weird feeling, and hurts the knee, but I pushed through them anyways, and stayed light.
5 sets 135x12
fast and exlplosive
Lunges
did one set with just 25 lb dB's and my knee popped really bad, and the end of a good day!!!
Tri's
Weighted dips
maintain body as straight up and down as possible
bw+80x5
bw+80x5
bw+80x5
bw+80x5
bw+80x5
Rope pull downs on Lat machine
70x10 2 second hold at bottom
70x10 2 second hold at bottom
Straight bar pull down on lat machine
70x10
80x10
90x10
100x10
EZ curl bar curl
115+barx 5
started getting pain right away in my hole left arm did another set with only about 95+bar and it still hurt bad, so I called it quits for the night
TRUEsoldier
Banned
Diet NOTE
I know alot of people in this part of the forum make many compliments on dieting, but anyone that does, let me know what you think of my idea.
I cant control what exactly they will serve each day, with the exceptions of eggs in the morning and tuna at lunch or dinner, so....
plan
Breakfast 7am
5 HB eggs, 2 egg omellete(cheese), 2 serv oatmeal (dry instant) I know instant oatmeal isnt that good, but its the only thing, so I work with what I got
snack 930 am
1 can (about) plain tuna, 1 scoop protein whey, 1 serv oatmeal
lunch 1200
either baked chicken, baked fish, or 2 cans(about) dry tuna, plain rice, green vegetable (beans, or broccoli)
snack 1500
1 can (about) plain tuna, 1 scoop protein whey, 1 serv oatmeal
dinner 1800
either baked chiecken, baked fish, or 2 cans(about) plain tuna, plain rice, green vegetable
pre work out 2000
1 bannana
post work out 2230
protein shake 2 scoops protein, 2 pack PB (about 4 serv I think), about 4 oz of choc skim milk, and about 20grms of dextrose
This is about the best I can do about trying to control what I eat, I figured with this approach, I should always be able to get this type of food. I am going to try to stay away from all red meat, and anything else. I only drink water, unsweetened tea, or a cup of gatorade (one a day at most). I was drinking a cup of juice in the morn for breakfast, but decided to cut that out all together...
I know alot of people in this part of the forum make many compliments on dieting, but anyone that does, let me know what you think of my idea.
I cant control what exactly they will serve each day, with the exceptions of eggs in the morning and tuna at lunch or dinner, so....
plan
Breakfast 7am
5 HB eggs, 2 egg omellete(cheese), 2 serv oatmeal (dry instant) I know instant oatmeal isnt that good, but its the only thing, so I work with what I got
snack 930 am
1 can (about) plain tuna, 1 scoop protein whey, 1 serv oatmeal
lunch 1200
either baked chicken, baked fish, or 2 cans(about) dry tuna, plain rice, green vegetable (beans, or broccoli)
snack 1500
1 can (about) plain tuna, 1 scoop protein whey, 1 serv oatmeal
dinner 1800
either baked chiecken, baked fish, or 2 cans(about) plain tuna, plain rice, green vegetable
pre work out 2000
1 bannana
post work out 2230
protein shake 2 scoops protein, 2 pack PB (about 4 serv I think), about 4 oz of choc skim milk, and about 20grms of dextrose
This is about the best I can do about trying to control what I eat, I figured with this approach, I should always be able to get this type of food. I am going to try to stay away from all red meat, and anything else. I only drink water, unsweetened tea, or a cup of gatorade (one a day at most). I was drinking a cup of juice in the morn for breakfast, but decided to cut that out all together...
TRUEsoldier
Banned
Thursday:
Chest (heavy) / Traps
Flat bench
started to do alot more warm ups to see if it helps my shoulder acheing. so my warmups went:
135x10
185x7
205x4
225x2
all of them were easy, but didnt want to exhaust my self during warm up
work out was
245x5
245x3
245x3
245x3
245x3
started getting alot of pain both of my shoulders, so I would bring the first rep down so slow I think they timed it at about 7 second rep (5sec negative)
incline dB press
90x10
90x10
felt really easy, and didnt hurt my should that much at all
Incline DB fly
65x10
65x10
Traps
Shrugs
went really light with a 5 second hold at top
135x10
135x10
135x10
135x10
my shoulders are really bothing me right now, I think I might go to all DB's to help my should aches
the work out felt really good anyways, I was really pumped up, and the work out went pretty quickly, even though there were a total of 5 of us working out together. I have became the "go to guy" at work when it comes to work out informatin and routines...so I try to help everyone out I can, cuz you guys have helped me so much. I am only going to post my diet on the diet forum anymore, so if you have any comments on it, please read and hel pme out...thanks
Chest (heavy) / Traps
Flat bench
started to do alot more warm ups to see if it helps my shoulder acheing. so my warmups went:
135x10
185x7
205x4
225x2
all of them were easy, but didnt want to exhaust my self during warm up
work out was
245x5
245x3
245x3
245x3
245x3
started getting alot of pain both of my shoulders, so I would bring the first rep down so slow I think they timed it at about 7 second rep (5sec negative)
incline dB press
90x10
90x10
felt really easy, and didnt hurt my should that much at all
Incline DB fly
65x10
65x10
Traps
Shrugs
went really light with a 5 second hold at top
135x10
135x10
135x10
135x10
my shoulders are really bothing me right now, I think I might go to all DB's to help my should aches
the work out felt really good anyways, I was really pumped up, and the work out went pretty quickly, even though there were a total of 5 of us working out together. I have became the "go to guy" at work when it comes to work out informatin and routines...so I try to help everyone out I can, cuz you guys have helped me so much. I am only going to post my diet on the diet forum anymore, so if you have any comments on it, please read and hel pme out...thanks
TRUEsoldier
Banned
Friday
Legs Heavy
Squats
I decided to pyramid up, and went a little heavier than last time. It felt great the first couple reps, then my knee tightened up again, but it felt good anyways
135x10
185x8
205x6
225x4
225x3
that is where it tightened up alot, and I decided to just stop, it tightened up on the first set of 225, and I stopped at the 4th rep, the second set tightened up on the 3rd rep, and stopped
135x7
was still tight, so I took a few minutes break
135x10
a little better, but still pretty tight
Leg Press
400x10
400x10
Leg Extension
45 each leg x8
decided to do drop set with 1x25, 2x10 on each side,
7,5,6
these hurt so damn bad, my quads have never been so tight
went down to 3x10 each side
8,8,12
couldnt walk rightanymore, legs felt like spaghetti noodels
SL Dead lifts
135x10 warm up
225x5
245x5
245x5
245x5
245x5
all of these were done on a step up, so I was about an extra 8 inches high, so I could go really low....OUCHHH
Leg curls
25 each legx7
stopped right away, weight came down, pulling my knee to straight, and I thought I was going to cry It hurt so damn bad, gotta stay light with those, to keep slow form
Standing calf raises
185x20
185x20
185x20
185x20
rear Delts
25lb DB reverse flys
x10
x10
x10
today was a good work out, had to start a little late, on the way to the gym, had another attack right before we got there, so had to seek cover and wait for about an hour. Leg felt ok, but today my legs are killing me, so sometihng deffinatly worked
Legs Heavy
Squats
I decided to pyramid up, and went a little heavier than last time. It felt great the first couple reps, then my knee tightened up again, but it felt good anyways
135x10
185x8
205x6
225x4
225x3
that is where it tightened up alot, and I decided to just stop, it tightened up on the first set of 225, and I stopped at the 4th rep, the second set tightened up on the 3rd rep, and stopped
135x7
was still tight, so I took a few minutes break
135x10
a little better, but still pretty tight
Leg Press
400x10
400x10
Leg Extension
45 each leg x8
decided to do drop set with 1x25, 2x10 on each side,
7,5,6
these hurt so damn bad, my quads have never been so tight
went down to 3x10 each side
8,8,12
couldnt walk rightanymore, legs felt like spaghetti noodels
SL Dead lifts
135x10 warm up
225x5
245x5
245x5
245x5
245x5
all of these were done on a step up, so I was about an extra 8 inches high, so I could go really low....OUCHHH
Leg curls
25 each legx7
stopped right away, weight came down, pulling my knee to straight, and I thought I was going to cry
It hurt so damn bad, gotta stay light with those, to keep slow formStanding calf raises
185x20
185x20
185x20
185x20
rear Delts
25lb DB reverse flys
x10
x10
x10
today was a good work out, had to start a little late, on the way to the gym, had another attack right before we got there, so had to seek cover and wait for about an hour. Leg felt ok, but today my legs are killing me, so sometihng deffinatly worked
TRUEsoldier
Banned
Saturday
back (thickness) / Shoulders (front/side delts) / Abs
Today was a weird day, went into the gym really tired, but had a great work out and ended up being really pumped when I was done. I didnt have really any pain in my shoulder till after my burn out, and I think it was just because it was so fatigued.
shoulders
Barbell Press
175x5
195x5
195x5
195x5
195x5
The weight actually felt pretty light, I was surprised cuz I thought my shoulders would slow me down alot, but they felt really good
Arnold DB press
65x10
65x10
the first 6 were arnold presses, but the last 4 were normal press
DB side raises
sitting down, with 1 second hold at parrallel
25x8
25x8
Burn out on HS machine
started with 1x35, and 2x25 each side, do 8 pull a plate etc...
Back
T-Bar rows ( I think that is what these were, it was a bar on the ground mounted to a stand at one side, and the other had handles that you pulled up in a row motion)
1 plate x10
2 plate x 10
3 plate x 10
4 plate x 8
3 plate x 10
2 plate x 10
1 plate x 10
felt weird but good, got some getting use to, and deffinatly can go heavier
HS Low row machine
360x8
360x6
HS High row machine
1 pl ea side x8
2 pl ea side x8
2 pl 1 25 ea side x8
each one arm at a time with 1 second hold at bottom
Abs (obliques)
side crunches 2x15
Side V-ups 2x15
adjusted rockys 1x15
good work out, only bad thing was on my way back from the gym, we got hit by another mortar attack, so I didnt make it back to my tent till almost 1130, an hour and half after the work out, so I didnt take my post work out shake, and went straight to bed
back (thickness) / Shoulders (front/side delts) / Abs
Today was a weird day, went into the gym really tired, but had a great work out and ended up being really pumped when I was done. I didnt have really any pain in my shoulder till after my burn out, and I think it was just because it was so fatigued.
shoulders
Barbell Press
175x5
195x5
195x5
195x5
195x5
The weight actually felt pretty light, I was surprised cuz I thought my shoulders would slow me down alot, but they felt really good
Arnold DB press
65x10
65x10
the first 6 were arnold presses, but the last 4 were normal press
DB side raises
sitting down, with 1 second hold at parrallel
25x8
25x8
Burn out on HS machine
started with 1x35, and 2x25 each side, do 8 pull a plate etc...
Back
T-Bar rows ( I think that is what these were, it was a bar on the ground mounted to a stand at one side, and the other had handles that you pulled up in a row motion)
1 plate x10
2 plate x 10
3 plate x 10
4 plate x 8
3 plate x 10
2 plate x 10
1 plate x 10
felt weird but good, got some getting use to, and deffinatly can go heavier
HS Low row machine
360x8
360x6
HS High row machine
1 pl ea side x8
2 pl ea side x8
2 pl 1 25 ea side x8
each one arm at a time with 1 second hold at bottom
Abs (obliques)
side crunches 2x15
Side V-ups 2x15
adjusted rockys 1x15
good work out, only bad thing was on my way back from the gym, we got hit by another mortar attack, so I didnt make it back to my tent till almost 1130, an hour and half after the work out, so I didnt take my post work out shake, and went straight to bed
Damn brother!! That military barbell press is no joke! Diet and routine is looking VERY solid!! Awesome SHIT! Keep on KILLING THAT SHIT!!
Beast
Beast
