a SOLDIERS journal!!!!

[TRUEsoldier]

July 16, 2004 Day #2 of Week #2 work out day #4

Today was a pretty good day, Work was a breeze today went out side a few times and had to throw some sand bags around, and shit like that, but it was good. It was really hot and windy, which makes it feel like there is a sand blaster going across your face...so I ended up eating a few MRE's today instead of walking to the chow hall. Kinda backfired at lunch though, cuz we got mortared and I had to stop my lunch to go to the bunker!!!!


work out
arms
standing ezbar curl
5x 95 +bar
5x 95 +bar
5x 95 +bar
5x95 +bar
5x 95 +bar
1x115+ bar
1x135+bar a little help

alternating dumbell curls
55x8
55x8


Preacher bench dumbell curl
55x8
55x8

burn out set on preacher bench
1 drop set of 1-25 and 2-10's each side 8 reps, then drop a 10plate and 8 more etc.


Cable Pull downs straight bar (on lat cable pull machine)
100x5 a little pain in the elbow decided to lower it a little
90x5
90x5
90x5
90x5
90x5


cable pull downs with rope (on lat cable pull machine)
60x8
60x8

again a little pain, decided to drop the weight a little but I got a good squeeze on bottom

Reverse Grip bench press (at shoulder width apart lower to lower chest, sternum)
185x8
185x8

Dips
BWx20
BWx20
BWx15 really slow

Push ups
NO set number, just kinda held it really slow from 1/4 way down to 3/4 way up. did that for about 90 seconds tood a break then repeated. Good tight squeeze in tri's felt huge afterwards!!

Arms felt smoked afterwards, work out felt great, I am feeling stronger too, cuz the weight is feeling easier and easier, I hope that I can keep gaining for the next several weeks. I really like the 5x5 routine...I think it keeps me from overtraining!!!

Meals

meal 1:
2 scambled eggs, 2 HB eggs, 1 sccop rice,1 yogurt, 1 milk, 1 V8
meal 2:
protein shake 2 scoops with about 14 oz of milk with 1 serv of dry oatmeal
meal 3:
MRE Turkey breast (41P, 44C, 9F)
meal 4:
Protein shake 2 sccops with about 14 oz of milk, 1 serv dry oatmeal
meal 5:
MRE Chicken Tetrazini
meal 6:
Casein protein shake 1 sccop with 16 oz of milk

 

[TRUEsoldier]

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!!

Thanks man, I always wait to do my pullups when I am pretty burnt, but I try to knock out as many as I can. When I got here in country I only weighed about 180-185, so it was a little easier to do pullups, but I got up to about 207 pretty quick, and that shocked the hell out of me!! Its a little harder at first, but it seems easier than doing 240 on the lat-pull down, so it is almost a break...on the hammer strength machine I can get a little weight moving on the lower row, but bent over rows are a pain in the ass for me. I got to start focusing on those!! Thanks for the inspiration, I hope I can get my shoulder strength up there, would love to be able to hit 2 plates before I leave here!!!

 

[TRUEsoldier]

July 17, 2004 Day #3, Week #2 work out day #5

today was a pretty boring, day I only had to work half a day, but it was my day off from working out. I had plans on going to the gym and doing a little bit of cardio or something, but woke up late, and it was way to fucking hot to walk to the gym during the day

meals:

meal 1:
bowl of cereal, 1 milk, 1 danish
meal 2:
protein shake 2 scoops with about 14 oz of milk, and a pack of oatmeal
meal 3:
steak, chicken, pasta, rice, 1 milk, 2 tea
meal 4:
Protein shake 2 sccops with about 14 oz of milk, pack of oatmeal
meal 5:
chicken, rice, mixed vegetables
meal 6:
Casein protein shake 1 sccop with 16 oz of milk

Another boring day without going to the gym, I Fucking hate off days, wish they werent necessary

 

[TRUEsoldier]

July 8, 2004 Day #1, Week #1 work out day #1

Pumped to go back to they gym today, but found out that my lifting partner had duty tonight, so it was goign to be rough. Decided to work out at the Unit's gym, which is extremely small and pothetic, but capable to get a chest work out in.

routine:
chest and traps

Flat barbell bench
230x5
230x5
230x4
230x4
230x4
250x1
270x1

Incline Dumbell press
85x8
85x8

Incline Dumbell Fly's
45x8
45x8
didnt have the right weight dumbells, so I had to use the 45 pound plates and do fly's with them, kinda painful on the forearms, and wrist, but no pain, no game

Burn out set
2x25, 1x10 do eight pull a plate, do 8 more etc.

Barbell shrugs

295x5
295x5
295x5
295x5
295x5

upright rows
95x10
95x10

dumbell shrugs
85x10
85x10

work out got a interuption, right at set 3 of the 5x5 on bench. lasted about 45 minutes, so my work out had a fucked up pause in it, and threw me off for the other sets

meals:

meal 1:
ham and cheese omelet, 3 HB eggs, 1 sccop rice, 1 milk
meal 2:
protein shake 2 scoops with about 14 oz of milk, pack of oatmeal
meal 3:
2 serv backed fish, rice, noodles, 1 milk, 2 cups of tea
meal 4:
Protein shake 2 sccops with about 14 oz of milk, pack of oatmeal
meal 5:
steak, shrimp, green beans, fried rice, 1 milk, 1 cup tea
meal 6:
Casein protein shake 1 sccop with 16 oz of milk

Felt hungry as hell all day today, I think my appetite is growing fast, cant ever get enough, thinking of throwing another meal in between meal 4 and 5, so I am not as hungry when I go to dinner. tomorrow is goign ot be a bitch, have to go back into work at 5 am, so only about 4 1/2 hours of sleep and and another 14 hour shift.

 

[TRUEsoldier]

July 19th, Day #5, Week #2 work out day #2

Today got off to a terrible start, I got done working out the day before at about 1130 at night, then had to get back up at 430 am to go back to work, so talk about being fucking tired, they decided to be nice and only make me work 12 hours, so I got off at about 5 pm and then went to work out at about 630. Was tired, but fought through it...gotta love this place

workout
shoulders and back

barbell shoulder press behind head
180x5
180x5
180x5
180x5
180x5
200x1
205x1 went really low and slow to stretch out a little, needed help to get it going again, but pushed through it

dumbell arnold presses
60x8
60x8

dumbell lateral raises
35x8
35x8

Burn out set
HS machine with 1x35 and 2x25 each side, do 8 then pull one and continue, no break...

talk about burnt out already this wooped my ass sideways


HS Low Row machine
340x5
340x5
340x5
340x5
340x5


Lat Pull
230x8
230x8

Lat pull machine with v-bar, body at 45 degree angle
170x8
170x8

got a really good pull in my lower lats from the v-bar, think i will do those more often. forgot to do pullups this day, pissed me off when I got back and relized it.

Question: If anyone knows, I have a problem with my left shoulder, It doesnt really hurt, but it is noticably weaker. I get stuck on DB presses, and Is0 machines when I am pushing both shoulders, it only affects my shoulder press, not my bench. If anyone has an idea of what it can be, or how to strengthen my left shoulder more I would appreciate it....thanks


meals:

meal 1:
2 scambled eggs, 3 HB eggs, 1 sccop rice, 1 milk, 2 V-8 drinks
meal 2:
protein shake 2 scoops with about 14 oz of milk, 1 pack oatmeal
meal 3:
chicken, pasta, potatoes, greenbeans, 1 milk, 2 cups tea
meal 4:
Protein shake 2 sccops with about 14 oz of milk, pack of oatmeal
meal 5:
MRE Beef terriyaki, and PB on peice of bread
meal 6:
Casein protein shake 1 sccop with 16 oz of milk


A pretty good day, I also ate a bowl of dry cereal at about 530 in the morning, was incredibly hungry and sluggish, so I thought it might help

 

[TRUEsoldier]

July 20th Day 6 of week 2 Work out day 4

today was a pretty damn good day, nothing really bad today happened, no alerts, got off work right away, so nobody pissed me off there, and was not all that tired.

work out
Iso lateral leg press
200x5 each leg
200x5 each leg
200x5 each leg
200x5 each leg
200x5 each leg

Leg Extension hammer strength
70x8
70x8

Squats
135x8
135x8
135x8
135x8
135x8

today was another good day on legs, felt really tight right away when I started doing squats so elected to stay really light again, usually the first few reps arent to bad, but once I go down after the 4th or 5th rep it tightens my ITB pretty good, and behind my knee, but I will get over it and start getting heavy sooner or later

Straight Leg Dead lifts
225x5
225x5
225x5
225x5
225x5
275x1
325x1

225 was pretty light, but dont want to jump to fast, so stayed with it, but did a couple one reps with a little more weight to get the feel of the weight

Leg Curls (isolateral hammer strength)

30x8 each leg
30x8 each leg

my shit was tight already, so these ones were pretty painful, the weight feels light as hell, but my left knee just feels like it is going to explode every time the weight goes down

Standing calf raises with barbell
205x15
205x15
205x15
205x12

Sitting calf raises
225x12
225x12
225x12

felt really pumped up today, but my knee still slows my progress...but its coming along

meals

meal 1:
H&C omelette, serve of rice, 3 HB eggs, 1 V-8, 2 milks
meal 2:
protein shake 2 scoops with about 16 oz of milk, pack of oatmeal
meal 3:
Turkey(half serving), chicken fajita, 1/2 serv of potatoes, mixed veggies, 1 milk, 2 cups tea
meal 4:
Protein shake 2 sccops with about 16 oz of milk and 1 serv dry oatmeal
meal 5:
Fried chicken, 1/2 serv mac and cheese, mixed veggies, 1 milk, 2 cups tea
meal 6:
Casein protein shake 1 sccop with 16 oz of milk

gotta say it was a good day...

 

[TRUEsoldier]

July 21, 2004 Day #7 of Week #2 work out day #4

Wednesdays are always my hardest days to work out cuz it is like the endo f the week for me. I work friday through Wednesdays 12 hours hifts, so wednesday is always a little rough...but when it came to the end of the day I was really motivatied, and I tried the NO-explode, and holy shit, I thought I was on crack, talk about a pump!!!!I was up till 2 in the moring and I think I only went to sleep cuz I took a couple melentonin to help knock me out, that is some serious shit!!!


work out
arms
standing ezbar curl
5x 100 +bar
5x 100 +bar
5x 100 +bar
5x100 +bar
5x 100 +bar
1x120+ bar
1x140+bar a little help

alternating dumbell curls
55x8
55x8


Preacher bench dumbell curl
55x10
55x10

burn out set on preacher bench
1 drop set of 1-25 and 2-10's (25 in middle between 2-10's) each side 8 reps, then drop a plate and 8 more etc.


Cable Pull downs straight bar (on lat cable pull machine)
100x5 a little pain in the elbow decided to lower it a little
100x5
100x5
100x5
100x5
100x5


cable pull downs with rope (on lat cable pull machine)
70x8
70x8



Reverse Grip bench press (at shoulder width apart lower to lower chest, sternum)
190x8
190x8

Dips
BWx15
BWx12
BWx12

I decided cuz I cant add weight, that I would do them really slow and really low, it hurt like hell!!!!! love it

Push ups
NO set number, just kinda held it really slow from 1/4 way down to 3/4 way up. did that for about 60 seconds tood a break then repeated. Good tight squeeze in tri's felt huge afterwards!!



Meals

meal 1:
2 cheese omelets, 3 HB eggs, 1 scoop rice, 1milk, 1 v-8
meal 2:
protein shake 2 scoops with about 14 oz of milk with 1 serv of dry oatmeal
meal 3:
cornish hen, green beans, potatoes, rice, 2 cups tea
meal 4:
Protein shake 2 sccops with about 14 oz of milk, 1 serv dry oatmeal
meal 5:
chicken tenderloins, pasta, broccoli, 1 milk, 1/2 can of diet sprite
meal 6:
Casein protein shake 1 sccop with 16 oz of milk

bad idea on the broccoli, gave me a good case of the ass!!!!LOL

 

[TRUEsoldier]

July 22, 2004 Day #1, Week #3 work out day #5

today kinda sucked, cuz it was my day off work, and it also fell on the day off of the gym, talk about nothing much to do...but I did get to watch a couple movies, and lay out in the sun and get a tan on my white ass!!!got alot of reading done as well, which is always good

meals:

meal 1:
slept in and missed breakfast, was not happy...damn melatonin
meal 2:
protein shake 2 scoops with about 14 oz of milk, and a pack of oatmeal
meal 3:
chicken curry, green beans, italian pasta, 1 milk, 2 cups tea
meal 4:
Protein shake 2 sccops with about 14 oz of milk, pack of oatmeal
meal 5:
rotaissary chicken, rice pilaf, green beans, 2 milk, 1 mixed juice
meal 6:
Casein protein shake 1 sccop with 16 oz of milk

another day another dollar, and another day closer to going home!!!!

 

[TRUEsoldier]

July 23, 2004 Day #2, Week #3 work out day #1

Today was another good day at the gym, besides the fact that we got mortared about 5 times...I used the NO-explode again, and god damn, that shit gets me going hard. I felt like I could have run about 5 miles afterwards without a problem, I wasnt even mad when we had an alert at midnight, cuz I was to damn awake to go to sleep anyways!!!!HAA

routine:
chest and traps

Flat barbell bench
235x5
235x5
235x5
240x4 rushed the set with no rest, the alert happened, so I tried to rush another set before running to the bunker
235x4 after the alert we decided to do 2 more sets, and was not as pumped
235x4 getting pump back
255x1
280x1

Incline Dumbell press
85x8
85x8

Incline Dumbell Fly's
50x10
50x10
wasnt sure what we were doing, so I just decided to stay with 50's and go really low and really slow, felt good

Burn out set
2x25, 1x10 do eight pull a plate, do 8 more etc.

Barbell shrugs

295x5
295x5
255x5
255x5
255x5
dropped the weight, cuz I felt like I got a better squeez on top

upright rows
100x8
100x8

dumbell shrugs
90x10
90x10

they been hitting us alot, especially when I am in the gym doing chest day, pissing me off

meals:

meal 1:
ham cheese, and tomatoe omellet, rice, 3 hb eggs, 1 milk, 1 v-8
meal 2:
protein shake 2 scoops with about 14 oz of milk, pack of oatmeal
meal 3:
salsbury steak, 3 pieces of shrimp, rice, mixed stir fry vegetables, 1 milk
meal 4:
Protein shake 2 sccops with about 14 oz of milk, pack of oatmeal
meal 5:
baked parmesaien fish, fried rice, green beans, 2 milk
meal 6:
Casein protein shake 1 sccop with 16 oz of milk

I started takeing the "animal stack" vitamins" today, pissing green already!!! thats fuckin entertainment, I am only taking 1 pack a day not 2, and I am taking an additional 2 pills of ZMA, Chromium, and 4 caps of fish oil a day with my other supplements

 

[WalkingBeast]

Routine is looking VERY solid brother!! And your dedication to eating is great! I loathe the eating part, but it is necessary. With my stomache condition I have to go about things differently also. My preference is to tear myself to absolute shit, then go home and sleep. If I do that though, Ill shrink in a matter of days. Keep KILLING that shit!!