a SOLDIERS journal!!!!

[TRUEsoldier]

Tuesday 8/17/04

Quads (expl), bi's and tri's

Had a weird day today, another guy left for leave that I usually work with, so I had to kinda cover down for him at work, so on my day off, I had to work 6 hours not to bad though. still got to go to the gym at about 5pm and then the pool. (yea we even got a pool on this fricken post here, what is war really like anymore, I ask you? )

Quads
Box squats
light and fast, go down, and burst back up
135 x10
135x10
135x10
135x10
135x10

Iso leg presses
kept weight right off of rack, and never got more than half way extended, kept at this range of motion for 20 reps at 100lbs per leg 5 sets
really burned, even at such low weight

Bi's
Standing ezcurl bar
decided to do something different today
did pyramids starting with 22lb plate on each side (10k plates gotta love em) did 4, added another did 4, added another did 2 (to heavy) dropped one did 4, dropped another did 8

really good burn, hurt like a mother biatch, so I did it 2 more times replaceing the last 22lb plate with a 10lb plate instead to beable to keep good form

Preacher curl DB
40x10
40x10
40x10
40x10
all of them really low and really slow with about 30sec rest between sets

Tri's
Close grip bench (using ezcurl bar, becuase wrist hurts on straight bar when bring in close)
120x12
170x8
190x7
190x7
190x6
120x10

Reverse Grip Bench
only going 3/4 way up never locking out
135x20
135x20


couldnt get the cable pull down machine to many people, decided to call it quits, had a good burn anyways,

then went to the pool, where I must say there are plenty of hot ass women, I wonder where they are the rest of the damn time??? LOL

 

[musclebosun]

whats left to say. Much K for you brother!

 

[TRUEsoldier]

whats left to say. Much K for you brother!

Thanks bro, all motivation is much appreciated.

 

[TRUEsoldier]

Thursday 8/19/2004

Chest/Traps

Incline Barbell
135x12
185x8
205x5
225x3

rotators still hurt on the inclines as well! I think I might take a break, but I am goign to just stick with the inclines for a couple weeks, I am expected to go on leave on less than 3 weeks, so when I go on leave, I will pretty much take that hole time off, maybe only aux work!!

Flat dumbell Press
85x10
90x8
95x8

Flat dumbell Fly's
40x10
50x10
50x10

Barbell Shrugs
decided to stay really light, and do static holds, felt awesome!!!!!
135x30second hold
135x45second hold
135x60second hold

that shit hurt up in my ear!!!! it tightened up everything!

 

[TRUEsoldier]

Friday 8/20/2004

Legs/abs

Squats
135x10
185x8
225x5
245x2failed on 2nd, and stopped

again first rep on 245 no prob, on second rep went really deep to test my knee, and didnt work out my way, tightened up couldnt get it back up. started hurting my hole knee, along with the back of my knee I think my hammi, but not sure

185x6 again was going really deep, but it hurt like all holy hell, so I stopped
135x4 again pain wouldnt go away, so called it quits!!!

Iso lateral leg presses
200x8 each leg
200x8 each leg

leg extension
this let me know instantly that I had bashed my shin on somehting, and never noticed it!!! LOL. It hurt like hell the weight pushing up against the welt, so I stopped, didnt get one set done even...I konw I pussed out...blah blah blah

SLDL
135x15
185x12
225x8
275x6

a little to much strain on knee, but felt great nun the less, deffinatly worth the pain

Leg curls
50x8
50x8
50x8
50x8

Standing Calf raises
185x20
185x20
185x20
185x20

ABS
V up crunches
4x10 with 3 sec hold on top

legs felt really tight, so I hobbled my broke ass back to my tent, enjoyed my PWO shake, and passed out!!! gotta love this place!

Side note, I started last thursday doing cardio in the morning, started with 10 mins on the bike, on this thursday bumped it up to 15 min cardio on the eliptical machine (must say I have completely fallen in love with this thing!!! will contiue to add 5 minutes each thursday till I go on leave. I dont let my heart rate get above 145 though reason being I have to take a PT test on the 7th before I go on leave, and thought it would be a good idea to do a little cardio atleast, so I dont die on the 2 mile run!!! LOL I fuckin hate runnin!

Peace

 

[TRUEsoldier]

Alright today Aug 30 Monday I started my modified HST routine. I know it is not a real HST routine, and I will not gain the benefits of it, but I am using this to give my body a break, and relax for awhile, therefore I am not really taking any sets to failure, and not trying to kill myself. One of the reasons I am doing this is to give my ligaments and tendons a break, and help my rotator recover a bit!

But here is what it looks like, I hope somebody makes some type of coment about it...thanks

Started at 9pm, and lasted for 1 hr 20 minutes
work out went in this order as well

chest:
incline barbell
135x15
145x15

leaning dips
bwx15
bwx15

Quads
squats
135x15
135x15

Iso leg press
145(per leg)x15
145x15

Back
T-bar rows
2plx15
2pl+35plx15

lat pulls
140x15
160x15

Hamstrings
SLDL
135x15
155x15

Leg Curls
forgot to do them...LOL

Shoulders
Barbell Military press
115x15
125x15

Lat raises cables one at a time
20x15
20x15

Calves
sitting calf raises
290x15
290x15

Tri's
Close grip bench
90+barx15
120+barx15

Rope pull down
70x15
80x15

Bi's
Standing EZ-curl bar
50+barx15
60+barx15

Preacher curl db
25x15
25x15

and that is about it, tried to keep the rest between sets to about 30 secs, stayed really light on alot of things, not getting to close to failure, but still felt good. exersices plan on changing is military press with Arnold Presses, sitting calf raises with standing calf raises, leaning dips with flat fly's (slight incline) and that is about it. any advice or opinions are very much appreciated...thanx

Peace

 

[WalkingBeast]

Inclines are looking good brother!! Sounds like a good idea to rest up the joints and ligaments and take it light for a while. Keep KILLING that shit brother!!

 

[TRUEsoldier]

Alright I am back!!!

Been on R&R Leave for the last couple weeks and completely fucking my body over!! LOL

But now I am back and ready to stay dedicated for the next few months till I go home. I am returing back to my volume style training, I loved it the most witht the most gains. I am completely screwed though when it comes to legs. I was able to get an MRI done while I was back, and they confirmed that I completely fucked my left knee now, and that is why i havnt been able to do any kind of weight!! So thats that, but I wont get discouraged, and goign to kill the rest of the shit for now! I will find my 1RM for everything over the next few days, then on next monday I will start my new routine!!!

Peace

 

[TRUEsoldier]

OCT 7th where I am, my new schedule is kinda weird but I love it. I know work from midnight to noon, but I also get to work out while I am at work!!! I lvoe it now. I get up around 1030 pm, get ready for work and go to work. Then I go eat at midnight, and then at 1 I went to the gym. I just got back, and feel great.
I took today to kinda find where I am on chest, shoulder, tri, and bi. and tomorrow I will do the same for back, traps, and legs
Leave deffinatly took its toll on my body, but I expected that, I ate so fuckin bad you cant even imagine. didnt work out for the last 2 weeks, and havnt done flat bench press in well over a month!! so I AM FUCKIN WEAK!!!! LOL

Here it goes
(I'll save you all the warm up sets, and just say my last push that I was successfull with,and the weight I failed)

Flat bench Press
245x1 good
265x1 fail

Incline Bench Press
205x1 good
225x1 fail

Arnold DB Press
65x3 good
75x1 fail

Close Grip Bench Press
205x1 good
225x1 fail

Standing ez bar curl
120+bar x2 good
130+bar x1 fail

and that is that. I did about 6 sets of each exercise building up to the weight, and only took about 30secs to 1 min rest between sets. I was done in less than 45 mins!

All in all I was pissed, but happy, another note, I have moved my grip on my bench to alot closer than it used to be, and still adapting to that. but it takes alot of pressure off my rotator, so i'll stick with it till I feel better!
Peace

 

[zxe003]

Welcome back bro! Been sick myself for about the last week, so I'm trying to make a comeback as well. Good luck. Kill that shit!