a SOLDIERS journal!!!!

[TRUEsoldier]

Damn brother!! That military barbell press is no joke! Diet and routine is looking VERY solid!! Awesome SHIT! Keep on KILLING THAT SHIT!!

Beast

Thanx bro, yea my barbell press is getting better, it seems that that motion doesnt bother my shoulder as much, but when I do bench my delt kills me. I have tried adjusting my hand placement, and it is almost always the same problem. I am goign to keep with it for a couple more weeks, and if I keep having problems I think I will step back off any weight on the bench for awhile, and focus on other things, the good thing is that dumbells dont really bother me at all, fuckin weird!!!

 

[herkul]

A lot of job. Yes i know what that means.Myself do not too mutch hard,but night
sometimes 15hours,remaind me 9 hours for exercise and sleeping a little didn't.

 

[he-man]

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...

your diet looks solid - esp for being deployed. why no red meat though? couple of other things have you tried wrapping your knees or at least the injured knee? and leg extensions are awful on your knees IMO esp if your going heavy.

 

[TRUEsoldier]

your diet looks solid - esp for being deployed. why no red meat though? couple of other things have you tried wrapping your knees or at least the injured knee? and leg extensions are awful on your knees IMO esp if your going heavy.

Thanks bro, staying away from red meat, cuz its all not lean at al, really high in fat, and tryign to stay away from high sat fat. When I get back I will get lean red meat and continue eating it, I lvoe it to much. I used to wrap my knee when I blew my other one out, but I dont want to use it as a crutch and get used to it, but I might start for awhile, till the pain goes away, I am trying to get an MRI when I go home on leave just to get it checked out, to ensure it doesnt fuck my career up to much. I am planning on going warrant when I get back, and giong to try to get set up with group in FT lewis after WOC, so hopefully it isnt to bad!!

 

[he-man]

Thanks bro, staying away from red meat, cuz its all not lean at al, really high in fat, and tryign to stay away from high sat fat. When I get back I will get lean red meat and continue eating it, I lvoe it to much. I used to wrap my knee when I blew my other one out, but I dont want to use it as a crutch and get used to it, but I might start for awhile, till the pain goes away, I am trying to get an MRI when I go home on leave just to get it checked out, to ensure it doesnt fuck my career up to much. I am planning on going warrant when I get back, and giong to try to get set up with group in FT lewis after WOC, so hopefully it isnt to bad!!

are you long-tabbed already?

 

[TRUEsoldier]

are you long-tabbed already?

Nah bro I wish I would have done it right whne I joined, cuz Now I have a 4 year old, and she is the world to me, and dont know if I can volunteer to miss 75% of her life willingly...its a hard decision right now but who knows

But it is definatly what I want

 

[he-man]

Nah bro I wish I would have done it right whne I joined, cuz Now I have a 4 year old, and she is the world to me, and dont know if I can volunteer to miss 75% of her life willingly...its a hard decision right now but who knows

But it is definatly what I want

i know what you mean - i have 2 boys of my own. it's well worth it though. better team mates, better missions and less regular army bullshit. the way i see it with all thats going on nowadays your gonna deploy, might as well do it with the big boys bro! but yes it can be very hard on the family - not an easy choice to make.

 

[TRUEsoldier]

i know what you mean - i have 2 boys of my own. it's well worth it though. better team mates, better missions and less regular army bullshit. the way i see it with all thats going on nowadays your gonna deploy, might as well do it with the big boys bro! but yes it can be very hard on the family - not an easy choice to make.

I know bro, belive me if it wasnt for her, I would have gone 4 y eveears ago...They are everything that I wanted in the army. I got to work along side them alot in Kosovo, and they had me sold in a heart beat. But I dont know, its something I will have to deal with with the rest of my life, and I want to have another 4 or 5 kids, so is that what I want with that size fam...but like you said its a hard choice, and its a fork in the road that I will encounter really soon, so we'll see!!! take it easy bro

 

[TRUEsoldier]

Saturday 8/14/2004

Shoulders/back/ abs

I felt pretty good today, I was a little tired from a long day at work, but not to bad. the barbell wasnt open today when i got there, so we started on dumbells today, and decided not to do the 5x5 routine, just pyramid up and back down!

DB press
60x12
80x8
90x7
95x5
60x12
burn out
50x12 then 30x12

felt good to go really heavy with the DB's, been doing Arnold presses, and cant go as heavy with those.

Barbell Presses
really slow really deep, rotating in front and in the rear
135x8
135x8
135x8
only took about 30 second rest between sets

Lateral Raises with 2 sec static hold at parallel
25'sx8
25'sx8

T-bar rows
1platex15
2platex12
3platex12
4platex8
4pl+1(25)x6
4pl+1(25)x6
3pl+1(25)x8
3platex12
2platex12


hammer strength Low row
200x12 warmup
380x8
380x8

hammer strength high row
210x8
210x8
210x8


Obliques
side V-ups (both legs raised) 3 sets 15 second hold each side

Side Crunches 3x15

Pretty good day, nothing really serious, nothing hurt at all. My delts were on fire at the end of the shoulder work out, but not bad pain!?lol

 

[TRUEsoldier]

Monday, 8/16/04

chest (explosiveness), back (width), Calves

today was a pretty normal day, had a few alerts, but I was able to eat like normal. I did some more measureing on sunday, and have been makeing really steady gains! It has been 6 weeks now, and somehow I have actually got leaner, while gaining weight?? Did not do this intentionally, but who knows. I was more working on mass, but wanted it to be clean mass. But hey I will take it, and not complain one bit, I am curreintly up to 199.5 chest 45, waist 33.75, arms, 17.25, neck 17, calves 16.5, quads 24.5...With these measurements and by the armys calclations I am at about 12.9% body fat! Which is crazy cuz when I started, I was closer to 16! But again who knows

Chest
Speed bench
150x3
150x3
150x3
150x3
150x3
150x3
150x3
150x3
150x3
150x3

really fast, really easy, I am going to try to go up just a few pounds, cuz this seemed to not even bother me at all, and I was only taking about 15secs break between sets

dips (leaning alot into them, to get as much chest as possible)
5x10
as fast as I can

Hammer strength incline
45 on each side x10
5 sets again as fast as I can, no bouncing though, just really strict fast reps

burn out on hammer strength incline
start with a 25 do ten, add another 25 do ten, add another 25 do ten, pull a 25 do ten, pull a 25 do ten

great burn, deffinatly eliminates all the gas I have left

Back
Weighted pull ups wide grip
BW+22lb plate x5
BW+22lb plate x5
BW+22lb plate x5
BW+22lb plate x5
BW+22lb plate x5

Lat pulls wide grip
240x8
240x8

man was my ass whipped already, only got about 5-6 then needed a little help with the other two

V-bar pull downs
190x8
190x8

I love how these feel, I feel my lats just jump out of me!!!

Sitting calf raises
220x20
220x20
220x20
220x20
220x20


Felt good, a little tired and drained, but expected, cant wait to get home to work out at a normal time and not after as much fucking work!!! and the eating continues to go good!!!!