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a SOLDIERS journal!!!!

T

TRUEsoldier

Banned
alright through inspiration from everyone else, I decided to keep a rournal to include everything!!!! I would really appreciate all the advice I can get, and motivation as well. I am keeping track of everything work out and diet The plan is a 12 week schedule, 6 weeks bulk, then 6 weeks lean. I am goign to try to eat as clean as possible, but all suggestions are appreciated. I have some before pics that I just took yesterday...but dont know where to post them, cuz alot of image hosting is blocked here. Well here it all is,

Work out split
day 1: chest and traps
day 2: back and shoulders
day 3: legs and lower back
day 4: arms
day 5: rest

begining build:
height: 6' weight:195
body fat %: 16 according to the army, not an accurate system though

measurements
chest: 43 1/2 Calf: 16
Waist: 35 Quad upper: 24
neck: 16 1/2 Quad lower: 19 1/2
upper arm : 17
fore arm: 13

note: this is after I got off of creatine and protein shakes for 3 weeks and went from 207 down to 195 while doing 30 mins of cardio 3 times a week
 
July 8, 2004 Day #1, Week #1 work out day #1

today i was extremely tired, worked outsides all day building shelves, a desk, and a table for my hooch in the 125 Degree heat. I thought i would be good, but when I got to they gym I was completely out of gas, but did not give up. quick note, I work from 8am to 8pm, and work out from 830pm till about 10pm at night...

routine:
chest and traps

Flat barbell bench
220x5
220x5
220x5
220x5
220x5
240x1
260x1

Incline Dumbell press
80x8
80x8

Incline Dumbell Fly's
50x10
50x10

Didnt get a burn out set in, was to worn out

Barbell shrugs

275x5
275x5
275x5
275x5
275x5

upright rows
85x10
85x10

dumbell shrugs
85x10
85x10

weight seemed light, but after just a few reps I was tired as hell, and fatigue hit instantly

meals:

meal 1:
2 scambled eggs, 2 HB eggs, 1 sccop rice, 1 milk, 1 juice
meal 2:
protein shake 2 scoops with about 14 oz of milk
meal 3:
MRE Pasta and vegetables (nutrition 23 protein, 70 carbs, 25 fat)
meal 4:
Protein shake 2 sccops with about 14 oz of milk
meal 5:
MRE Chicken with noodles with cheese, and fig bar (nutrition 37 p, 64 c, 29f)
meal 6:
Casein protein shake 1 sccop with 16 oz of milk

MRE's are easy to get, but not always the kinds I want. I am not sure the nutirional value of all the food, still checking out web sites to keep track of all those. I am also still trying to get my appetite back, since I stopped taking shakes for 3 weeks, my stocmach seemed to shrink a little...
 
July 9th, Day #2, Week #1 work out day #2

today was alot better, a little worn out from a 12 hour day at work, but got frago to ground gear (which means I dont have to wear an extra 60lbs of body armor every where I go) talk about a huge relief. all around alot better than the day before

workout
shoulders and back

barbell shoulder press behind head
170x5
170x5
170x5
170x5
170x5
190x1
205x1 went down to fast, got stuck to low, needed a little help

dumbell arnold presses
55x8
55x8

dumbell lateral raises
30x10
30x10

no burn out set today


Cable lat pulls
200x5
200x5
200x5
200x5
200x5
220x1 240x1 250x1

Hammer strength mid rows
280x8
280x8

Pull ups (palms away) a little wider than shoulder
bwx8
bwx8
bwx7
bwx5
no rest between sets, rotate with one work out partner

weight felt pretty light on some work outs, but alot better with the fatigue


meals:

meal 1:
2 scambled eggs, 3 HB eggs, 1 sccop rice, 1 cup water
meal 2:
protein shake 2 scoops with about 14 oz of milk
meal 3:
1 steak, 1 scoop rice, 1 serving of mixed vegetables
meal 4:
Protein shake 2 sccops with about 14 oz of milk
meal 5:
2 pieces of baked fish, 1 scoop rice, 1 milk
meal 6:
Casein protein shake 1 sccop with 16 oz of milk


normal food was good change, MRE's get boring really fast. stomach a little better, not as lethargic throughout day due to protein shakes. still trying to adjust to 2 scoops per shake rather than 1...
 
July 10, 2004 Day #3, Week #1 Work out day #3

Today was a pretty good day, I only had to work for 6 hours, so I got alot of rest, and was able to talk to my daughter for awhile, which always pumps me up. Only bad thing is that my Ham's are killing me, I have been stretching alot while doing abs, and I think that my hams are not used to it. It all stems from the injury that happened to me back on June 2nt when playing ball. But I still felt pretty good today

Workout
Legs and Lower back

Iso lateral leg press
190 per legx5
190x5
190x5
190x5
190x5

Leg Extension individual
25 per legx8
25x8

leg press
380x8
380x8

Leg curls individual
20per legx5
20per legx5
20per legx5
20per legx5
20per legx5

Dead Lifts straigt legged
135x10
135x10

Calf raise hammer machine
200x15
200x15
200x15
200x15
200x15

Back extensions
N/A

Leg extensions and curls are extremely painful, it seems that that movement affects what is wrong with my knee. The physical therapists is sure that it is just a "IT" Band strain, with possible sprain of the ligiments in my knee (MCL, LCL, ACL) But it doest seem to affect pushing movements as much. I am for sure going to move Dead lifts to the main movement for Hams, I am just trying to work it in slowly. As for squats, when I squat down at all, the side of my knee tightens up imidiatly. I plan on working on BW squats to try to loosen up the strain, and if that works I will move to more and more weight, but I want to take my time, and not chance the possiblity for a serious injury. I am hoping when I go on leave around September I will possibly be able to go in and get an MRI to check the severity of the injury...but we'll see

meals:

meal 1:
2 scambled eggs, 2 HB eggs, 1 sccop rice, 1 milk
meal 2:
protein shake 2 scoops with about 14 oz of milk
meal 3:
MRE turkey breast, sports bar, crackers and peanutbutter (nutrition 61 p, 81 c, 33 f)
meal 4:
Protein shake 2 sccops with about 14 oz of milk
meal 5:
2 pieces of turkey, 1 chicken cordon bleu (spoiled myself), 1 serv carrots cooked, 1 milk
meal 6:
Casein protein shake 1 sccop with 16 oz of milk

Overall a good day, legs were tight to begin with, so throughtout the work out I am always looking for ways to loosen my knee up. Back extensions were a "NO-GO" immidiatly, to much strain on the back of my knee around my Hami...Biiiaaaaatchhhhhh
 
Right on for starting up a journal bro! You work pretty fuckin hard! Be careful of overtraining....with that type of daily schedule, you're definitely prone. Keep up the progress. Good shit!
 
zxe003 said:
Right on for starting up a journal bro! You work pretty fuckin hard! Be careful of overtraining....with that type of daily schedule, you're definitely prone. Keep up the progress. Good shit!
Click to expand...


Thanks bro, I cut back my routine, I was doing about 3-5 more sets per muscle, I decided to lay off of it. I really liked your journal, and once I am feeling better, knee wise, I want to start getting into new stuff like Plyo, and stuff. thanks again

P
 
Very solid stats!! And damn man, you look FUCKING solid!! Ill host those pics for you. Let me know, and Ill start a thread in the "Pictures of Members" forum and you can get some feedback. There will usually always be some negative response for anyone's pictures, but most of it is usually positive. Great to see you starting a journal!! I was hoping you would. Gives me the opportunity to motivate the FUCK out of you! Nice lifts too! Keep KILLING that shit!
 
WalkingBeast said:
Very solid stats!! And damn man, you look FUCKING solid!! Ill host those pics for you. Let me know, and Ill start a thread in the "Pictures of Members" forum and you can get some feedback. There will usually always be some negative response for anyone's pictures, but most of it is usually positive. Great to see you starting a journal!! I was hoping you would. Gives me the opportunity to motivate the FUCK out of you! Nice lifts too! Keep KILLING that shit!
Click to expand...

Thanks man, everything helps, and I dont mind negetive feedback, that is what motivates me to work harder, dont want people to always be nice!! I need all the comments I can get...motivate away!!!!
 
11july04 day4, week 1 work out day #4

Alright, today is arms day, and I always like that. Another long ass day at work, and I was pretty much bymyself all day to run an entire shop, but its aight cuz it was kinda slow. At the end of the day though, some peopel at work really pissed me off, so I was not in the happiest mood when I left to the gym. But got pumped fast here it is:

work out
arms
standing ezbar curl
5x 90 +bar
5x 90 +bar
5x 90 +bar
5x90 +bar
5x 90 +bar
1x110+ bar
1x130+bar a little help

alternating dumbell curls
50x10
50x10


Preacher bench dumbell curl
50x10
50x10

burn out set on preacher bench
1 drop set of 4 10's on each side, 8 reps, then drop a 10plate and 8 more etc.

Weighted Dip machine
250x5
250x5
250x5
250x5
250x5


Cable Pull downs straight bar (on lat cable pull machine)
100x10
100x10


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)
135x10
135x10
185x8



Arms felt smoked afterwards, I hate the damn dip machine, but it was the only thing open, and it was already getting late. I cant do skull crushers, or overhead dumbell extensions cuz I get a sharp pain in my elbow. I dont really feel it when I do cable pull downs though, so I try to do more of them, dips, and stuff like that...

Meals

meal 1:
1 piece of chicken baked 2 scambled eggs, 2 HB eggs, 1 sccop rice, 1 milk 1 juice
meal 2:
protein shake 2 scoops with about 14 oz of milk
meal 3:
1 piece of baked fish, 1 scoop vegetables, 1 scoop rice, 1 milk, 1 glass of tea
meal 4:
Protein shake 2 sccops with about 14 oz of milk
meal 5:
1 lg steak, 2 pieces of chicken breast, 1 scoop pasta
meal 6:
Casein protein shake 1 sccop with 16 oz of milk

All around great day, untill night we had an alert around 1145 at night, and it lasted till about 1230. Damn bastards wont stop mortaring us in t he middle of the night, its a fuckin bitch trying to sleep through that shit!!! hahahahaha But it could always be worst, they could use NBC....fuck that!!!
 
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
 
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
 
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
 
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!!!
 
he-man said:
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!!!
Click to expand...

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
 
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.
 
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
 
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!!
 
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
 
zxe003 said:
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!!
Click to expand...


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!!!
 
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
 
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.
 
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
 
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...
 
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
 
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!!!!
 
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
 
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!!
 
WalkingBeast said:
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!!
Click to expand...


thanks bro, yea, I am trying to stay dedciated to eating. I also started posting my diet in the diet forum, hopeing for people to make more comments about it. I need to know what to take out, what to replace, etc. I am still bulking :chomp: for about another 4 weeks, then I will start leaning a little, but thanks again bro
 
July 25th, Day #3, Week #3 work out day #2

Today was a pretty good day, but was kinda worn out, and was not to motivated to go work out...fought through it and got a decent work out. I think the heat got to me today, but who knows. I didnt eat to well either... had a little pain in my right delt, I think I slept on it wrong or something, cuz it bothered me all day

workout
shoulders and back

barbell shoulder press behind head
185x5
185x5
185x5
185x5 need a little help on the last 2
185x3 need a little help on last 2 again
195x1 really hard!!!! way to fatigue
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 needed help on a last 2

dumbell lateral raises
20x8
20x8

decided to go really light today, and hold on top for about 2 seconds each rep.
Burn out set

HS machine with 3x25 each side, do 8 then pull one and continue, no break...




Lat Pull cables
230x5
230x5
230x5
230x5
230x5


HS low row machine
340x8
340x8

Lat pull machine with v-bar, body at 45 degree angle
180x8
180x8




meals:

meal 1:
2 bowls plain cheerios
meal 2:
protein shake 2 scoops with about 12 oz of milk, 1 pack oatmeal
meal 3:
chicken thigh, 1/2 serv of tuna helper, carrots, 2 milk, 1 juice
meal 4:
Protein shake 2 sccops with about 12 oz of milk, pack of oatmeal
meal 5:
do not remember, I didnt remember to write it down, and think I am suffuring from short term memory loss?
meal 6:
Casein protein shake 1 sccop with 16 oz of milk
 
HOLY SHIT! You're going to be a beast. :horny: Keep at it! :)
 
July 25th Day 4 of week 3 Work out day 4

was a so so day, tired all dayl, but got my second wind in late afternoon, and felt pretty good in the gym. didnt go to heavy on anything tonight, cuz I wa a little worn out, but went up a little weight on squats to see if my knee wouldnt collapse, felt really tight, and will pay for it later probably...

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
80x8
80x8

Squats
135x5
155x5
185x5
205x2 this is where it started to tighten up right away. Decided to stop right when it tightened up,
135x10 loosened back up, but didnt want to push it



Straight Leg Dead lifts
225x5
225x5
225x5
225x5
225x5


Leg Curls (isolateral hammer strength)

25x10 each leg
25x10 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
135x15
135x15
135x15
135x15
135x15
went really light with a 3 second pause on each one at top of raise...felt really good


meals

meal 1:
H&C omelette, serve of rice, 3 HB eggs, 1 V-8, 1 milk
meal 2:
protein shake 2 scoops with about 16 oz of milk, pack of oatmeal
meal 3:
2 peices of boneless chicken breast, rice, mixed veggies, 1 cup tea
meal 4:
Protein shake 2 sccops with about 16 oz of milk and 1 serv dry oatmeal
meal 5:
steak, baked chicken, fried rice, 1 cup tea
meal 6:
Casein protein shake 1 sccop with 16 oz of milk

Not to bad, but tired, but never felt like giving up, or just quiting. tomorrow is monday going to be a long day, hopefully I can maintain the energy at night in the gym
 
WalkingBeast said:
I can see your training FUCKING hard and consistent!! Great shit!! Your diet is better then mine also. Keep it up brother!!
Click to expand...

Thanks bro, its whats keepin me tickin here!!!!!!! well that and readin the posts that are on here :chomp: ...hopefully my diet and dedication will allow my strength to get in the same realm as you bro!!!!!
 
July 6, 2004 Day #5 of Week #3 work out day #4

Today sucked, I was extremely tired today, not exactly sure why, didnt eat well at all, then had a fucking mortar attack right before I got to the gym, so I had to start about an hour and half late. all of this knowing that I had to get up at 445 am so I can go to a damn PMI for a range the next morning, but anyways...


work out
arms
standing ezbar curl
5x 105 +bar
5x 105 +bar
5x 105 +bar
5x105 +bar
5x 105 +bar failed on last rep, needed help
1x125+ bar failed, decided that was it for going heavy


alternating dumbell curls
55x8
55x8


Preacher bench dumbell curl
60x8 needed some help on the last couple
60x8 needed help again

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.
got 8 first, then 6, then 5, totally dead!!!


Cable Pull downs straight bar (on lat cable pull machine)
110x5 a little pain in the elbow decided to lower it a little
70x10
70x10
70x10
70x10
70x10
did all of these really slow, and held at bottom for about 3 seconds before releasing

cable pull downs with rope (on lat cable pull machine)
60x12
60x12
60x12
really slow again, got a really good squeeze


Reverse Grip bench press (at shoulder width apart lower to lower chest, sternum)
135x12
135x12
went down slow then exploded up

no push ups or dips this time, to tired, and it was already nearly midnight!!!!


Meals

meal 1:
cheese and tomatoe omellete, 3 HB eggs, 1 scoop rice, 1 cran juice, 1 v-8
meal 2:
protein shake 2 scoops in water
meal 3:
BBQ chicken, fried rice, mixed veggies, cup tea
meal 4:
Protein shake 2 scoops in water, 1 serv dry oatmeal
meal 5:
chicken tenderloins, missed going to dinner, had these from a day ago
meal 6:
Casein protein shake 1 sccop with 8 oz of milk

decided I will drink the last shake with 8 oz of milk, to damn nasty with water. tonight sucked, was tired the hole damn workout, the only time I actually didnt want to work out, but fought through it. I also didnt work out abs, which I usually do on work out day 2 and day 4!
 
July 27, 2004 Day #6, Week #3 work out day #5

today fell perfectly with not having to go to the gym, I had to get up before 5 am so taht fucking sucked, stand out in the heat all damn morning, practicing close marksmenship techniques, and then go back to work. I was hoping to get to bed early, but then found out I had to mess around with some camoflauge, and then right when I was about to do that we got hit with another mortar attack. After it was all over with, I said fuck it and went to bed!!!
meals:

meal 1:
missed breakfast, had to go to the range pmi
meal 2:
forgot my shake, but ate a MRE chicken and noodles, I have found this one to be the best if you only eat the main meal and the fig bar
meal 3:
steak, pasta, mixed veggies, 1 cup of tea
meal 4:
Protein shake 2 sccops in water, pack of oatmeal
meal 5:
baked fish, rice, green beans, 1 cup of tea
meal 6:
Casein protein shake 1 sccop with 8 oz of milk

I also drank a 32 oz of gatorade during the day, and ate some chips and salsa at about 8 at night to celebrate, another soldier re-enlisting
cant wait for tomorrow!!!
 
Damn, Tuesday just seemed like a bad day for training for everyone. I just read Beasts journal and then yours and now I don't feel so bad for not feelin it yesterday during my workout. Better day today, for sure!
 
zxe003 said:
Damn, Tuesday just seemed like a bad day for training for everyone. I just read Beasts journal and then yours and now I don't feel so bad for not feelin it yesterday during my workout. Better day today, for sure!
Click to expand...

Must have been, but it seems like everyone rebounded pretty good...
 
:mad: 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!!!!!!!! :mad:
 
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....
 
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
 
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
 
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...
 
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
 
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
 
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
 
Damn brother!! That military barbell press is no joke! Diet and routine is looking VERY solid!! Awesome SHIT! Keep on KILLING THAT SHIT!!

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

Beast
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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!!!
 
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.
 
TRUEsoldier said:
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...
Click to expand...
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.
 
he-man said:
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.
Click to expand...

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!!
 
TRUEsoldier said:
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!!
Click to expand...
are you long-tabbed already?
 
he-man said:
are you long-tabbed already?
Click to expand...

Nah bro :worried: 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
 
TRUEsoldier said:
Nah bro :worried: 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
Click to expand...
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.
 
he-man said:
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.
Click to expand...

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
 
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
 
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!!!!
 
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
 
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!
 
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
 
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
 
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!!
 
Alright I am back!!!

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

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 ;)
 
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
 
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!
 
zxe003 said:
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!
Click to expand...

Yea bro, I read your journal. awesome shit about the race though, to bad you didnt get that second place, better luck next time!!

Hope you get better bro, stay up and kill that shit
 
Oct 8th

here was the second day that I was just kinda finding my weights, and figureing out what I will work with. I cant do squats, so I decided I will start doing deads. I have really never done deads before so it was a new thing, but I it felt great and decided its a power movement so I better start

Here it is:

Iso lateral leg press (remember blown knee)
3 plates each side x20 ;) alot of tightness, so stuck with that weight

Deads, conventional
405x1 good ;)
didnt try anything more cuz my knee was kinda sore, plus it was pretty heavy...lol

T-bar row
4pl+25x2 good ;)
didnt try anthing more, was happy with that and lower back getting tight

Shrugs
335x2 good ;)
was doing them on a smith mahing, cuz everything was taken up and hated it so stopped

SLDL
I know what your thinking, what the fuck are you doing deads and SLDL on the same day, just finding work out weight thats it!!! calm down...
295x2 good ;)
stopped their, lower back tight, probably cuz of everything else

of course I did about 3-6 sets building up to each weight, but didnt waste time with writing all that..

New schedule will start monday!!!! and the pump will begin, I will post my proposed work out schedule later, with hopes of alot of critiques!! thanx

Peace
 
Damn dude, were you at Ft. Lewis? I'm glad to hear you got some down time. Where do you want me to send this second batch of cookies? :)

It sounds like you're body is bouncing back just fine. Keep it up. When do we get to see some recent pictures?
 
alrighty, here is my plan, it is based kinda like a WS style I think, but more volume, and not a strict ME day and stuff like that, but a few principles!

Here it goes:

Sunday:
chest(heavy)
Traps
Quads(light)
Monday:
Back(thickness)
Shoulders
Abs(upper)
Tuesday:
OFF
Wednesday:
Arms
-Tri's
-Bi's
-forearms
Abs(lower)
Thursday
Legs
-Quads(heavy)
-Hams
-Calves
Rear Delts
Friday:
Chest(light)
Back(Width)
Abs(Obliques)
Saturday:
OFF

I am already getting pumped thinking about it, I am sure it will work out well. I am also taking M1t for 4 weeks, and creatine...hopefully I can put on about 15lbs in that 4 weeks, then work on gaining another 10 the next 8 afterwards, trying to gain about 25 before I try to cut again!!

Peace
 
OCT 10

Chest/Traps/Quads

Incline BB Press
5x5 with 165

Flat DB Press
2x10 with 70's

Incline DB FLY's
2x10 with 50's

Burn out on HS bench
3x25's do 8 then pull continue

had to go to these cuz I dont have 2 WO partners anymore, so they cant pull from both side at the same time anymore. sucks

Traps
BB shrugs
225x8x2

DB Shrugs
80x8x2

Quads (light)
Leg extensions
20x12x4
alt leg, while holding leg in flexed up position when lowering the other!

body was still pretty tired from a few days ago, still very soar in back area, but the rest felt pretty good. Leg extensions didnt bother my knee at all, kept weight really really low, but good tightness without pain!!

Peace
 
OCT 11th

Back, shoulders, abs

Deads
1x5 315
4x5 295

body was still so fucking soar from maxing out on legs and deads 3 days ago, I deffinatly should have waited a few more days before starting!

T-bar rows
2x10 2pl+25

DB Rows
2x10 60lb

Arnold Presses
5x5 50lbs

Military Presses in front
2x10 105

Side Lateral Raises
2x10 15

Burn out set on Hammer strength machine
3 25's
do 8 pull a plate, do 8 etc!

abs
3x15 crunch V-ups!!

My hole fucking body is so godamn soar its not even funny!!!!!!!!!! God Deads take alot out of you, 315 didnt feel heavy at all, but my lats were so fucking soar from 2 days ago, when I bent over to grab it, I wanted to cry!! LOL
gotta love that shit!!

Peace
 
OCT 12th

Was day off,

side note I have been able to eat 5-8 meals every day very consistantly!!

Hopeing for some major mass gains!!

peace
 
OCT 13th

Arms!!!!

CG Bench
185x8,6,6

Weighted Dips
bw+25x10
bw+35x10
bw+45x10

could have done much more, but didnt want to hurt the rotators!!

Rope pulldowns
70x12
80x10
90x8

Single arm pull down
50x10
60x10
70x8

Burn out straight bar on cable machine pull downs
starting with 90lbs do 12 then go down 10lbs, do 12 etc!

Standing EZ curl bar
70+bar x 8
90+bar x 8
90+bar x 6

Alternating seated DB curls
30x12
40x10
45x8

Preacher DB isolated curls
30x12
35x10
40x8

Cable curls straight bar
70x12
80x12
90x12

burn out on cable curls with straight bar
same as burn out for tris!

Hammer curls
25x12
20x10
25x8

DB Wrist curls
25x12
25x8
25x6
no rest between sets, just change hand

Hanging Leg Raises
3x10

My arms felt fuckin pumped, they hurt today still, and I gotta do pullups they will be interesting!! LOL I am glad I am back to my style volume trainnig for arms, I like it much better than the 5x5 for arms. IMO 5x5 doesnt work really well for the smaller muscle groups!! jsut my thought though

Peace
 
OCT 14

Legs/rear delts

Leg Press
200x12
290x12
400x10
490x8
490x8

Individual Leg Extension
25x8
35x8
45x8

Straight Leg Dead Lifts
205x5x5

Leg curls
30x12x2

Sitting Calf Raises
290x20x4

bent over Lateral Raises (rear delts)
20x8x3

My knee felt really fucking tight, my legs got a pretty good workout, but even calf raises I have to do it with my knee bent some, cuz of the pain in the back of m yknee!!! It fucking sucks, but I will not completely take legs off at all!!
oh yea, and when I left the gym, it was really fucking dark, and stepped in a fucking pot hole, what kinda luck is that, my knee about exploded!!!FUCK

Peace
 
Damn bro, that's a lot of fuckin volume!! Good shit! I'm hittin arms tonite....think I'm gonna hit all supersets.
 
zxe003 said:
Damn bro, that's a lot of fuckin volume!! Good shit! I'm hittin arms tonite....think I'm gonna hit all supersets.
Click to expand...

awesome shit bro, I love supersets, but only as a breakup on my routine

volume is a must, my arms have been pumped since the work out, I love it, and hell I used to do around 15 sets per muscle, so this isnt that bad, I actually layed back a little

LOL

Peace
 
OCT 15th

Chest (dynamic) Back (width)

Speed bench
135x3x10

Chest Dips (major leaning into them, to hit the chest good)
bwx15x5

Wide Grip Chins
BWx8,6,6

Close grip Chins
BWx6x3

reverse grip pull ups
BWx5,6,5

Obliques
side bend v-ups(?)15x3

I love this day, cuz I getta get into the gym, hit back and chest, but not with so much intensity that I am killed when I leave.

Peace
 
Hey congrats on working...I just got back a few months ago from a 9month tour in afghanistan...I'm a Commo guy in an ABN Infantry BN so speeding 3-7 days a week out on missions I couldn't ever get consistant enough with my workouts so more power to you...I didn't read all the pages up through here so I dont know what your MOS is but I'm glad to hear you can workout...Stay Safe and get back home soon

AIRBORNE!
Spc. Txarmyguy23
 
txarmyguy23 said:
Hey congrats on working...I just got back a few months ago from a 9month tour in afghanistan...I'm a Commo guy in an ABN Infantry BN so speeding 3-7 days a week out on missions I couldn't ever get consistant enough with my workouts so more power to you...I didn't read all the pages up through here so I dont know what your MOS is but I'm glad to hear you can workout...Stay Safe and get back home soon

AIRBORNE!
Spc. Txarmyguy23
Click to expand...

thanks bro, been over here about 9 months now! I am in commo too, but i am in a common unit!! wish the best to ya bro, where you stationed??

peace
 
Oct 17th

yesterday was day off, so I went to the gym with a friend to help her out with her routine...all I do when i go though is show her the motions, I do rotator work and stretching thats it...

chest/traps/calves/quads (real light)

Incline BB Press
170x5x5

Flat DB Press
75x10x3

Slight Incline DB Fly
55x10x3

Burn out on HS Incline bench press
3x25's each side, do 8 reps pull one, continue

BB Shrugs
225x8x3

DB Shrugs
80x8x3

Standing Calf Raises
225x20x4

Leg Extension
HS machine only 1 10lb plate on each leg, and hold both legs in constricted position while doing sets of 15 each leg

All in all a good day, nothing really hard, still working weight up on the 5x5 so it is still kinda light. I think I might jump up 10lbs next week so I can get a better pump. I started kinda light, cuz I had taken a few weeks off from the weight room, and my body wasnt ready to jump right into the weight I was workin with again

Peace
 
Oct 18th

conventional deadlifts
315 5x5

Tbar rows
2pl +35 x10x2

DB rows
65'sx10x2

Arnold DB press
55 5x5

BB military press (in front)
115x10x2

DB Lateral Raises
15x10x2

these are really light, but lil rest and a good strong hold on top. I get an amazing burn from these, even at a low weight. I also only do one arm at a time, to focus on form and balance

burn out set on HS military press machine
3x25lb plates do 10 pull one plate, etc...

v-up concentrated crunches
15x3


great work out, starting to get use to the deadlifts more, and my lats werent hutiing before hand this time. going up 20lbs didnt affect me to much, so hopefully I can continue those increments for awhile!

Peace
 
OCT 20th

CG Bench
185 x8x3

Reverse Grip bench
185x8x2
135x13 never locking out keeping constant pressure on tri's

Rope Press downs
70x12
80x12
90x8
90x8

single arm press down
50x8
60x8
70x8

Straight bar press down burn out
starting at 90 do 12 drop one plate do 12 etc, down to 40lbs

Standing ez curl bar
90x8x3

Preacher DB curl
35x10
40x10
45x8

DB alternating curl
35x10
40x8
45x8

Hammer curls
25x12
25x12
25x12

Wrist curls for forearms
25x12
25x12
25x10

and that was it, my bi's were pretty smoked but I didnt get to do all the sets I wanted, cuz it was really busy, and I had to get out of ther eand go eat!!!!!!!!

Peace
 
Good shit bro.....hey, how do you like reverse grip benches? Are they pretty effective? I keep wanting to incorporate them for arms one day, but always forget to. I think I'll throw them in today.....gonna go with supersets one more time!!
 
I fuckin love them. you got to make sure you got a spot to unrack the weight for you, cuz it puts alot of pressure on your delts, and wrist, but once you got it over your sternum, its no prob!!! plus you can keep a good tight squeeze on it if you dont lock out completely and stop right before you touch your chest!!

Peace
 
alright I missed my work out on the 21st, because of work, and I was to worn out to go after work, so I missed it all together

but I made some of oit up onthe next day here it goes

Oct 22nt

Chest(light), Back(width), Legs (all of them, but only a couple sets, cuz I missed the day before)

Speed bench
135x3x10

dips Leaning
BWx15x1
BWx15x4

no rest between sets, me and one other just went back and forth

Wide Grip pullups
bwx8x3

Medium grip Pullups
BWx6x3

Close reverse grip pullups
BWx5x3

all sets were done with little rest about 45secs

Iso Lateral Leg Press
4pl per legx10
5pl per legx8

Straight leg dead lift
225x5
225x5

Standing Calf Raises
225x20
275x20

all in all had a good work out got a good pump and most importantly I weighted in at a lil over 200lbs today and that was with only a tshirt and shorts on! and it was mid day, so I still needed to eat about 4 more meals!!

I just got my shipment of protein in, so I will be workin on eating about 6 meals a day and drinking 3-4 shakes a day!!!!

Peace
 
Sunday OCT 24th

work out went pretty good, still on the easier side of the 5x5 so no real struggle yet

Incline BB Bench
180 5x5

Flat DB Press
80 2x10

incline DB FLY's
60 2x10

Burn out set on incline HS machine
1-35pl +2-25pl's, do 8 then pull one and continue!

BB Shrugs
255 3x8

DB Shrugs
85 3x8

Leg Extensions
15lbs on each side held out at a straight extension(constand pressure) as starting position, 3x15 each leg

Standing Calf Raises
225 3x20

all in all a great work out, it only takes about an hour. I usually have a pretty bad rotator, but it seems to be doing alot better that I am focusing on a more incline bench with a much closer grip than I used to use!

Peace
 
OCT 25th

Well today sucked, I got to the gym all was going without any problems, and then we got hit with a mortar attack and it fucked my whole work out up!!

Back(thickness), shoulders, abs(upper)

Deadlifts
335x 2x5

then we had an allert and could not finish back work out. It took about an hour, and I had to get back to work, so I skipped the rest of back and went to shoulders

Arnold DB Press
60 5x5

Front BB military press
125 2x10

Side Lateral DB raise
20 2x10

v-up crunches
3x15

delts were on fuckin fire, god they hurt so bad and were burnin so bad!! Damn I love that shit!!

Peace
 
Wednesday Oct 26th

Arms

gotta love the arm days, I always feel them the next day, I think cuz I hit them so intesly!!

CG Bench
195 3x8

Reverse Grip bench
195 3x8

Rope push downs
70x12
80x12
90x12

they made it to where our cable machine wont go heavier anymore!!!! it sucks

Single arm press downs
50x8
60x8
70x8

Straight bar burn out
90x12 drop a plate do 12 etc

Standing EZ curl
90+bar 3x8

Preacher DB
50x8
45x10
40x10

V bar cable curls
70x12
80x12
90x12

Single arm cable curls
50x8
50x8
60x8

arms were on flippin fire

I love it, couldnt hit forearms, or abs, was short of time had to get back to work so the other guys could get to chow!!

Peace
 
OCT 28th

Legs, Rear Delts

Well today was worthless, did not have a good day, decided to go to the gym right after I went to the pool(I actually had a relaxing time at the pool) but still there was alot on my mind when I got to the gym, then there was a fuckin alert!!!! god I wish these bastards would stop mortaring us when I am in the gym!!

here is how it went

Iso lateral Leg press
3pl each leg x20
4pl each leg x20
5pl each leg x20

individual HS Leg extension
25x12
35x12
45x12

SLDL
warm up set **alert**

fucked up my whole work out, and decided to just go back to the room and eat!!

waste of my time!
 
OCT 29th

Chest(light)Back(width)abs(obliques)

Today wasnt that bad, I did have 24 hour duty last night, so I was a lil tired, but I worked through that!! also my blender blew up, so I might be in a bad spot for awhile, hopefully I can get it fixed!!!

speed bench on flat
135 10x3

speed bench on incline
115 10x3

Chest dips
bw 5x10

Wide grip pullups (palms out)
bw 3x8

shoulder width grip pullups (palms out)
bw x8,8,7

Close grip chins (palms in)
bw x6,6,5

Standing overhead pulldowns( I have no clue if this is what you call them, I cant remember, but it is when you keep your arms straight and pull the weight from over your head to waste level, cable machine of course)
50x8
60x8,8

side crunches
3x15

and that is all she wrote, all in all a good work out, I always feel good after this day, and it gets me ready for a really good day on chest on sunday!!

Peace
 
Keep on doin it man. It's cool to see other's progression in strength and size.

Just think, if you ever have to go toe to toe with some bad guy there, your strength and size could mean the difference between life and death. Stay safe and lift hard man.
 
OCT 31st

chest(heavy), Traps, Quads(light), Calves

Incline BB Press
185 4x5
190 1x5

Flat DB press
85 2x10

Incline DB Fly
60 2x10

Incline HS machine
2x25, 1x35lb plates on each side, do 8 then pull then 8 etc

Standing BB Shrugs
275 3x8

DB shrugs
95 3x8

Leg Extensions
20 on each leg, held to flexed position then do 15 reps each leg
3 sets

Standing Calf Raises
275 4x20

Great work out. I decided to change the 5x5 routine a little, by making the last set 5lbs heavier, to get me ready for the next week! I kinda liked it, especially for the earlier weeks, cuz it is light weight!!
Also I was standing there, and my back cramped up(atlesast that is what it felt like!) and it has stayed that way since!! feels like a calf cramp but in my whole back! its actually hard to breathe when I turn!! its kinda buggin me, especially seeing that I have to do deadlifts today!!!

Peace
 
Those are some solid fucking lifts brother!! And the routine looks real good too. Keep KILLING that SHIT brother, in and out of the gym!!
 
Just curious...what's the reasoning behind tossing in a speed bench day 2 days before your heavy chest day???
 
WalkingBeast said:
Those are some solid fucking lifts brother!! And the routine looks real good too. Keep KILLING that SHIT brother, in and out of the gym!!
Click to expand...


thanx bro, gotta long way to catch up to ya bro, but I am clawing my way up there!!!
 
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